2009-04 Triathlete by Alejandro Piñeiro

TRIATHLETE

160 BIKES, WHEELS & TOYS FOR 2009 GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE

300TH ISSUE 2009 BIKE BUYER’S GUIDE

SECRETS

ÜBER BIKERS OF THE

BUILD MONSTER BIKE POWER

2009 OFFICIAL FOOTWEAR OF THE WORLD’S GREATEST TRIATHLETES

GENE DOPING ON THE HORIZON?

LEARN TO PUSH A

BIGGER GEAR KONA’S FASTEST CYCLIST

NASCAR MEETS TRIATHLON

AIN-ALAR JUHANSON

ARE YOUR RUNNING SHOES

OVERBUILT?

triathletemag.com APRIL 2009

2009 LINE LAUNCH WWW.TYR.COM

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TRIATHLETE

160 BIKES, WHEELS & TOYS FOR 2009 GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE

300TH ISSUE 2009 BIKE BUYER’S GUIDE

SECRETS

ÜBER BIKERS OF THE

BUILD MONSTER BIKE POWER

2009 OFFICIAL FOOTWEAR OF THE WORLD’S GREATEST TRIATHLETES

GENE DOPING ON THE HORIZON?

LEARN TO PUSH A

BIGGER GEAR KONA’S FASTEST CYCLIST

NASCAR MEETS TRIATHLON

AIN-ALAR JUHANSON

ARE YOUR RUNNING SHOES

OVERBUILT?

triathletemag.com APRIL 2009

2009 LINE LAUNCH WWW.TYR.COM

'%%. ING Hedgi! >cX# 6aa g^\]ih gZhZgkZY#

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Chris and Kaiden at the Ironman World Championship ďŹ nish line in Kona, Hawaii.

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Chris and Kaiden at the Ironman World Championship ďŹ nish line in Kona, Hawaii.

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CONTENTS No. 300

APRIL 2009

DEPARTMENTS

COLUMNS

STARTING LINES | 24

TRIATHLETE’S GARAGE | 202

B Y MITC H THROW E R

B Y J AY PR AS U H N

PUBLISHER’S NOTE | 26

XTERRA ZONE | 204

B Y JOHN DUK E

B Y M EL AN I E M C Q U AI D

MAIL CALL | 28

IN ENGLISH | 206 B Y C L I F F EN G L I S H

CHECKING IN | 30

TICKET PUNCH | 208

News Analysis; IndusTri; Reviewed; Pro Bike; Medically Speaking; Kona Q&A; Endurance Conspiracy; Light Read

B Y S AM AN T H A M C G L O N E

TINLEY TALKS | 224

AT THE RACES | 210

210

B Y S C O T T T I N L EY

204

188

TRAINING

TRAINING FEATURE | 167 Yoga: The Fourth Workout BY KIR S T EN H AN S EN

LANE LINES | 174 BY SA R AH M C L AR T Y

BIG RING | 178 BY L A N C E WAT S O N

ON THE RUN | 184 BY KE V I N B EC K

SPEED LAB | 188 BY T IM M I C K L EB O RO U G H , PH D

TECH SUPPORT | 190 BY IA N B U C H AN AN

DEAR COACH | 194 BY PA U L H U D D L E AN D RO C H F R EY

NUTRITION Q&A | 198 BY P IP TAYL O R

FUNDAMENTALS | 200 BY IA N M U R R AY 8 T R I AT H L E T E

APRIL 2009

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

C OVER : AI N - AL AR J U H AN S O N PH O T O B Y T I M M AN T O AN I

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速

CONTENTS No. 300

APRIL 2009

FEATURES THE ÜBER BIKERS | 52 Discover the secrets of triathlon’s best bikers. B Y MATT FITZGE RA L D

ON THE COVER GENE DOPING | 32 SECRETS OF THE ÜBER BIKERS | 52 160 BIKES, WHEELS AND TOYS FOR 2009 | 67 ARE YOUR RUNNING SHOES OVERBUILT? | 157 PUSH A BIGGER GEAR | 178 Corrections: Jon Blais, for whom the Blazeman Foundation for ALS was founded, suffered from amyotrophic lateral sclerosis, or ALS, not multiple sclerosis, as was stated in the article “Starting Lines” by Mitch Thrower in the March issue. The 2009 Ironman 70.3 Kansas is open for registration. The deadline is June 10. Because of an editing error, the race was incorrectly labeled as “sold out” in the 2009 Road to Kona and Clearwater guide. 1 6 T R I AT H L E T E

APRIL 2009

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

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With innovative 1mm sleeves, the Orca Equip offers excellent range of motion and comfort for those transitioning from pool swimming to the open water. The Orca Equip is available in both a full sleeve and sleeveless design.

Orca uses 15 years of knowledge in designing world class wetsuits to the entry level S2, for those ďŹ rst dipping their toes into the sport of triathlon. The Orca S2 is available in both a full sleeve and sleeveless design.

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FIRST WAVE

2 0 T R I AT H L E T E

APRIL 2009

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

Scenery and Solitude Down Under Photos by Mike Heydon The Challenge Wanaka iron-distance race in New Zealand canâ&#x20AC;&#x2122;t offer you Kona slots or roads lined with fans, but it features some of the sportâ&#x20AC;&#x2122;s best views, as orange-clad American Blake Becker discovered. T R I AT H L E T E M A G . C O M

APRIL 2009

T R I AT H L E T E 2 1

FIRST WAVE

2 2 T R I AT H L E T E

APRIL 2009

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

Aid Station Oasis By Andrew Sawatske/Hi Tide Photography The Hell of the West Triathlon in Goondiwindi, Australia, is held in the heart of the Southern Hemisphereâ&#x20AC;&#x2122;s summer and is as painful as the name implies. The searing heat forced this athlete to ask a volunteer for a little extra ice water at an aid station. T R I AT H L E T E M A G . C O M

APRIL 2009

T R I AT H L E T E 2 3

STARTING LINES .O s !PRIL 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 Editor John Segesta jsegesta@competitorgroup.com Graphic Designer Oliver Baker, obaker@competitorgroup.com

The Ultimate Ride: You

I can remember an art project I did in middle school that involved making decorative ceramic animals. I made a frog. Decades later, standing in the bike store the week before an Ironman, I discovered ceramic bearings. I thought I could feel a difference immediately, though Iâ&#x20AC;&#x2122;m not sure how much of that feeling was a placebo effect. Ceramic bearings have become one of the hot new devices in bike technology. They contain silicon nitride, an exceptionally hard material that is resistant to contaminants and chemically stable and which produces very little friction. Despite its debut in household items such as coffee cups, ceramics are a cutting-edge, 21st century material. NASA uses ceramics in heat shields for space capsule re-entry and high-strength protection against meteoroids. Ceramics are also used as a ďŹ&#x201A;ame retardant material in airplanes. (They can withstand temperatures up to 2,000 degrees Fahrenheit.) Knitted with Kevlar, itâ&#x20AC;&#x2122;s bulletproof. Ceramic-on-ceramic hip replacements are estimated to be up to 4,000 times better than old metal-on-plastic replacements. And in our sport, ceramic panels in bike shorts, pioneered in motorcycle wear, create a breathable, lightweight fabric with increased abrasion resistance and heat resistance. Itâ&#x20AC;&#x2122;s great for rapid wicking, and the dimpled exterior reduces wind drag. Ceramics ďŹ t right into triathlonâ&#x20AC;&#x2122;s history of early adoption of new technology. Since its birth 33 years ago, triathlon has served as a test pilot for the aerobar, aerodynamic wheels, aero helmets, the hydrodynamic tri wetsuit, the triathlon bike, power meters and every lightweight, high-strength material this side of Area 51. Ceramic are only the latest of these. The test ďŹ gures, if they stand up to rigorous, non-biased testing, are exciting. Traditional steel bearings produce drag that some testers claim eats up as much as 4 percent of your total power output. New ceramic bottom brackets reportedly consume as little as 0.5 percent. But ceramics are merely the newest discovery in a quest to ďŹ nd a perfect materialâ&#x20AC;&#x201D;the lighter and stronger the better. Ceramics are the best weâ&#x20AC;&#x2122;ve been able to do so far, promising to withstand tremendous amounts of pressure and friction without losing efďŹ ciency. Future dream technology? Hardly. Nature has been making it for eons. Bone is made from calcium phosphate and collagen, which are both extremely weak. But nature mixes them together at room temperature and without any toxic chemicals to create something that is amazingly tough. On a per-weight basis, bone is stronger than steel. In fact, many cycling wonder technologies are merely attempts to re-create what the human body already naturally manufactures and maintains. The skin suits that racing cyclists often wear are tough, seamless, breathable and aerodynamic. Just like, well, your skin. Our bodyâ&#x20AC;&#x2122;s inner mechanical workings are also light years ahead of science. One hundred calories can power a cyclist for more than three miles. One hundred calories would power a car for less than 300 feet. When you really think about it, the ultimate ride is the one you are taking in your human formâ&#x20AC;&#x201D;and it has the coolest parts. So when youâ&#x20AC;&#x2122;re browsing the bikes and parts found on the pages of this issue of Triathlete, remember that our sleek new bikes are only as good as the Train Smart, engine thatâ&#x20AC;&#x2122;s pushing them. So take care of that miraculously intricate machine called your body that has the exhilarating privilege of being able to ride through wind, weather and Mitch Thrower generate dreams on top of our ever-improving bikes. mthrower@competitorgroup.com 2 4 T R I AT H L E T E

APRIL 2009

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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 Triathlon.competitor.com Attention Retailers: To carry Triathlete in your store, call Retail Vision: (800) 381-1288 SUBSCRIPTIONS: Your satisfaction is important to us. For questions regarding your subscription call (800) 441-1666 or (760) 291-1562. Or, write to: Triathlete, P.O. Box 469055, Escondido, CA 92046. Or, e-mail: subs@triathletemag.com. Back Issues available for $8 each. Send a check to Triathlete Magazine Back Issues, 10179 Huennekens Street, Suite 100, San Diego, CA 92121 and specify issues requested, or visit Triathlon.competitor.com. Submission of material must carry the authorsâ&#x20AC;&#x2122;/photographersâ&#x20AC;&#x2122; guarantees that the material may be published without additional approval and that it does not infringe upon the rights of others. No responsibility is assumed for loss or damage to unsolicited manuscripts, art work or photographs. All editorial contributions should be accompanied by self-addressed, stamped envelopes. Printed in the USA.

Triathlete Magazine is a publication of the

David Moross Peter Englehart Scott P. Dickey Steve Gintowt John Duke John Smith Bruce Herring Dan Vaughan David Oâ&#x20AC;&#x2122;Connell Rebecca McKinnon

Chairman President & CEO Chief Operating Officer/CMO Chief Financial Officer SVP, Group Publisher SVP, National Sales SVP, Events VP, Digital Media VP, Western Region Sales VP, Eastern Region Sales

PUBLISHER’S NOTE

Steffen Liebetrau professional Triathlete

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2 6 T R I AT H L E T E

APRIL 2009

300 and Counting By John Duke

You hold in your hands the 300th issue of Triathlete. I still remember our first issue (the magazine was then titled Tri-Athlete), published in May 1983. Dean Harper, who happened to be in my age group, graced the cover. Let’s say a likeness of Harper. TriAthlete’s founder, Bill Katovsky, was extremely under-funded as he began to fulfill his dream of publishing a magazine about the new sport that he had fallen in love with. Lacking the money for a four-color cover, Katovsky polarized a black-and-white photo of Harper for the front of the premiere issue, 20,000 copies of which were distributed up and down the West Coast at every triathlon he could find. Today Harper is still better than me, but a lot has changed since ’83, in the sport and this magazine. We have witnessed meteoric growth in our once-marginal sport. In the early ’80s, if you told people you did triathlons, they might think you hurdled and high-jumped with Bruce Jenner. Today an Ironman finisher’s

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

T-shirt, to mix metallurgical analogies, is worth its weight in gold. Triathlete has grown up as well. When I was preparing to publish issue 200, I spoke of my dream of printing a 200-page magazine, and a colleague told me, “It’s OK to dream but there are just not enough advertisers to support such a project.” In 2008, the average page count for Triathlete was well over 200. Even more amazing than the number of companies now marketing to triathletes is the amount of quality information available to our readers. In the beginning, sports science had little understanding of training methods, nutrition or the effects of training for triathlons. Today, hundreds of coaches, physical therapists, nutritionists and other qualified professionals have specific information tailored to not just triathletes as a whole group but to specific level and distance specializations in the sport. I proudly believe that Triathlete has assembled the best experts in the sport to provide the latest and greatest in training, equipment and nutrition information, and I feel confident that the next 300 issues will continue to educate, entertain and inspire. And with any luck, before issue 600 appears, Harper will retire, and I won’t have to settle for second in my ever-advancing age group.

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MAIL CALL Compression Socks Good for Deep Vein Thrombosis

I am a 64-year-old fellow that has been active all my life, starting with marathons and then becoming addicted to triathlon during the past 12 years.

low-back stress and premature fatigue. Rounding the shoulders, while being more aero, uses muscle energy best saved for the legs, also making it more difficult to maintain the head-up position. Tipping the aero bars up is great if you have the right bars for it. Do it wrong and you end up dropping the elbows, as most pads on bikes these days are behind the bar and act as a teeter-totter. Narrowing the elbows does several things: decreases air supply to the lungs, forces the shoulders into the rounded position mentioned earlier and drastically reduces your control over the bike. For the vast majority of age-group athletes we fit, who average in the 15 to 23 mph range, most of these positioning techniques are not viable. It is very true that we could save some serious wattage, which equals more speed, but it’s at the expense of long-term comfort, cutting power. We would all love for that to be a problem for us, but getting off the bike and looking like we are 85 years old (sorry Gordy) for the first few miles of the run is not a pretty thought.

Joe Dervin Goshen, Ind.

Hank Montrose, Hi-techbikes.com San Diego

Technique Advice Not Practical For Average Athletes

Author Jason Goldberg (“Fit versus Technique,” February 2009) is well grounded in math, but I take it as an affront as a fitter to be classified as not knowing much about positioning. Most of his applications are certainly true if you are a pro or 20 years old, but for this beginner’s issue? The other 99.8 percent of the tri public cannot afford a $1,000-per-hour trip to the wind tunnel nor do they have the muscle adaptability or the time to become comfortable in this new position. I feel extremely blessed to have had the chance to be in the San Diego wind tunnel several times, and it is awe-inspiring. I encourage everyone to take a tour there. Some items I would like to mention: The hump in the back is caused by the angle of the hip flexors being pushed too far in an effort to get 100-percent-efficient firing, requiring the middle back to bend instead of staying in a nice, relaxed, flat-back position. Fitting too low can cause 2 8 T R I AT H L E T E

APRIL 2009

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

Courtesy Jason Goldberg

I was working in my yard and severely struck the mid-calf of my left leg. I ran 13 miles the next day in 80 degree weather, took a day off, did a 10K road-and-trail race and a five-and-a-half hour bike ride preparing for IM Louisville. The next morning my calf was painfully swollen, and by noon I was in the hospital with a DVT hooked up to IVs of heparin and warfarin. My leg had to be elevated for four days, and for the next four weeks I could do nothing except get up to go to the bathroom. The interesting thing was that none of the physicians knew how to advise an age-group athlete wanting to return to training. Why? Because they had never seen this happen to a fit person before. I found an old article in the American College of Sports Medicine journal titled, “Returning to Training and Competition After Deep Venous Thrombosis,” and I presented it to my doctors. All the doctors agreed with the findings, which advised three weeks of gradual return to training, followed by a week of swimming, a week of swimming and cycling and a gradual return to running by the sixth week. They all commented that this issue is ripe for study. I was prescribed a compression sock and have worn it since the return to training. It has a therapeutic compression of 20 to 30 mmHg and is a pain to put on, but it works wonderfully. I missed IM Louisville but finished IM Florida on Nov. 1. I was lured by the look of some of the fancy compression socks at the races, so I purchased a pair and trained a bit with them. I used my TED sock on the bike but changed into the fancy socks for the run. After 15 miles my leg was painfully swollen and I was forced to walk the last 11 miles—but I still finished. So when considering some of these fancy compression socks, the first question to ask is what the compression is and if it includes the foot and ankle. If the salesperson can’t answer that question, go the local home medical store and consult with them. The TED socks don’t look cool, but they work well. Maybe Dr. Mickleborough would be interested in studying DVT in age group athletes and their return to training and racing. The issue is indeed ripe for study.

Joan Benoit Samuelson Inspires Others

I enjoyed the Point-Counterpoint discussion in the February 2008 issue. I was a spectator in Olympia, Wash., for the 1984 Women’s Olympic Marathon Trials. I watched from a rooftop near the finish line and was inspired as Joan Benoit led the pack to a decisive victory. I took up triathlon in 2002, and in May of 2004, I pushed my way to the starting line as a 52 year old at the Capital City Half Marathon. I got a look at Joan Samuelson, who had accepted an invitation from the race directors to participate on the 20th anniversary of her great victory. Joan was very gracious as we all got ready for the starting gun, and when it went off, that was the last I saw of her that day. She finished 21st out of 888, first in her age group and was the third woman overall. I was very impressed with her performance that day, and I agree with Matt Fitzgerald: If you have the guts to put yourself out there with the kids, it inspires all of us! Robert Buzzo Olympia, Wash.

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

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Will Genetic Doping Be the End of Sports? By Matt F itzgerald

Throughout the sports world there is growing alarm about the prospect of genetic doping, which the World Anti-Doping Authority deﬁnes as “the non-therapeutic use of cells, genes, genetic elements or the modulation of gene expression, having the capacity to improve athletic performance.” Much as synthetic erythropoietin (EPO)— currently the illegal performance-enhancing drug of choice among endurance athletes—was

NEWS ANALYSIS

used to treat cancer before it leaked into the sports community, gene therapies designed for legitimate medical uses but with obvious benefits to athletes are expected to reach them through the channels that profit potential never fails to create. According to Theodore Friedmann, MD, who is the director of the Center for Molecular Genetics at the University of California San Diego and chairman of the World Anti-Doping Agency’s Genetics Panel, “A lot of work has been done in muscle diseases, such as muscular dystrophy, and a lot of what’s being learned in that area is relevant to improving muscle function, which of course is clearly of great interest to athletes. There are other diseases that might be treatable with [gene therapies that increase the production of] erythropoietin, which would obviously be applicable to sport.” In 2003, a forward-looking International Olympic Committee officially banned genetically modified athletes. “There is no doubt in the minds of people working in the sports community that gene doping is coming,” said Olivier Rabin, science director of the World Anti-Doping Administration, in an Associated Press article published at that time. It was widely predicted that the first genetically modi-

fied athletes would debut in the Beijing 2008 Summer Olympics, but there is no evidence that this prophecy came to pass. “There’s no proof of any application of these kinds of techniques in sport yet,” says Friedmann. “It wouldn’t surprise me if somebody’s done something already, but as far as I know it’s simply an impending problem.” Friedmann notes that the first attempts to create genetically enhanced athletes are likely to fail—perhaps catastrophically. “The problem is that the technology is still very immature,” he says. “There’s no easy way to apply the concept to the real world.” Friedmann believes that any athlete who took an opportunity to try genetic doping today would be not only unprincipled but “stupid,” as the potential health risks are unknown. The reasons for the alarm about gene doping are twofold. First, it is feared that genetic doping could enhance athletic performance to a far greater degree than familiar performanceenhancing drugs such as steroids. Second, there is worry that genetic doping might be much more difficult to detect. Recent animal studies provide hints about the possible potency of genetic doping in

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NEWS ANALYSIS humans. For example, in 2004, researchers at the Salk Institute were able to create mice with exceptional endurance by altering a single gene. These mice could run twice as far as normal mice without training. Results such as these prompted former WADA chairman Dick Pound to remark on more than one occasion that gene doping would be “the end of sport as we know it.” Some experts see these fears as possibly overblown. “If you’re a mouse you would be very happy to run twice as far as your friends,” says Friedmann. “But in humans, whether you can get away with that or whether the side effects and damage that might be caused justify its use—who knows?” Friedmann also disagrees with the notion that gene doping will be virtually undetectable. And he ought to know, as he works on the frontline of efforts to develop methods to detect gene doping. “The methods that we use are going to have to be different from the methods that we use now to detect doping,” he explains, “but those techniques are being developed. WADA has a research program with exactly that goal in mind, and the methods are looking promising.”

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The specific method of testing for genetic doping that looks most promising is known as DNA microarray. This technique entails monitoring the expression (or activity) levels of every single gene in an individual athlete at a given sampling point. Changes in the expression levels of particular genes could provide evidence of artificial manipulation. Friedmann notes that this approach is very different from traditional methods used to catch cheaters because it looks for the effects of doping instead of the dope itself. While Friedmann is sanguine about the potential to police genetic doping, other experts are more pessimistic. And then there are those who don’t think genetic doping should be policed at all—the growing lobby of advocates of legalized genetic modification of athletes. Among the leading voices of this movement is Andy Miah, a British bioethicist and author of Genetically Modified Athletes (Routledge, 2004). In an editorial published in Britain’s The Observer newspaper Miah wrote, “Genetic enhancement could make us more robust, more capable and better humans. Genetically modified athletes might actually arise from

There is no doubt in the minds of people working in the sports community that gene doping is coming. just trying to make healthier people. It would be wrong not to pursue this technology, and sport will need to find ways of integrating such people. [Genetic modification] asks us to question what it means to be human. Nobody said that this is going to be easy to deal with.” Friedmann concedes that it is likely that gene therapy will eventually be used not only to treat serious diseases such as muscular dystrophy but also for such things as slowing the process of muscle wasting (called sarcopenia), which is a normal part of aging. Miah has pointed out that if this step is indeed taken, and yet professional athletes are forbidden from benefiting from medical gene therapy, an absurd scenario could emerge in which the spectators filling the Olympic stadium could be faster and stronger than the athletes they are watching compete.

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Learn more about the Team Trevor bone marrow registry drive at the AVIA Wildﬂower Triathlons Festival in May. Trevor Austin Kott was diagnosed with leukemia the day after he was born and passed away after only six months because a bone marrow donor couldn’t be found in time. Team Trevor was started by his parents to encourage people to sign up as donors and they’ll be at Wildﬂower to sign you up. Log onto Triathlon.Competitor .com and click on Features.

World Triathlon Corporation Acquires North American Sports’ U.S. Races World Triathlon Corporation, owner of the Ironman brand, has acquired the U.S. race assets of North American (NA) Sports, which operates Ironman and Ironman 70.3 races in the U.S. These include Ironman Arizona, Ironman Wisconsin, Ironman 70.3 California and Ironman 70.3 Florida. NA Sports’ races outside of the U.S., such as Ironman Canada, were not included in the acquisition. “WTC is excited to add these events to its existing portfolio of races. We look forward to welcoming [NA Sports CEO] Graham Fraser and his NA Sports team and look forward to their contributions in growing the Ironman brand,” said Ben Fertic, president of WTC. Fraser will continue overseeing the operations of NA Sports’ businesses and the NA Foundation. He said, “I look forward to helping WTC grow the Ironman brand.” WTC will open an additional ofﬁce in Boulder, Colo., where NA Sports has been headquartered. The employees that work on the acquired races will retain their jobs as employees of WTC. For more information, visit Ironman.com and Nasports.com.

XTERRA Announces Big Changes for Its 10th Season Dave Nicholas, managing director of 3 4 T R I AT H L E T E

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INDUSTRI

XTERRA, has announced significant changes to the off-road triathlon series as it enters its 10th year. The organization has doubled the number of qualifying races leading up to the World Championships in Maui and increased the number of regional races for amateurs. There are now eight Regional Cup races offering slots for Maui instead of the four that have been offered in the past. Each race will award more points than in the past and offer more chances for amateur athletes to qualify for the World Championships. For amateur athletes, XTERRA now offers more than 60 events nationwide, with each region hosting at least six. Athletes must now count their four best finishes, with at least two of those being from their home regions, in the total point score in qualifying for the Regional Cup events. Professional athletes will be invited to the Regional Cup events. Pro points will only be available at those events, and each athlete counts his or her five best finishes, including the XTERRA USA Championships, which have been moved to Ogden, Utah for 2009. Each Regional Cup event will offer a $10,000 purse prize. Selected race dates, including the Regional Cups, are listed in the event calendar beginning on Page 217. For more information about the XTERRA series and up-to-date race information, visit Xterraplanet.com.

K2 Sports Acquires Zoot Sports Zoot Sports in Vista, Calif., a prominent manufacturer of triathlon apparel and accessories, recently announced that it has been acquired by famed winter sports brand K2 Sports of Seattle. The specific terms of the deal have not yet been released. “We are excited to enter a new chapter in our company’s history,” said Brian Enge, CEO of Zoot, “and we will only benefit from the ability to tap into a best-in-class partner with strong operating capabilities and a similar commitment to quality and innovation.” Robert Marcovitch, CEO of K2 Sports affirmed his company’s dedication to growing the multisport brand, stating, “Zoot is a fast-growing brand whose shared dedication to innovation and quality makes them a terrific fit for us, and we look forward to their continued growth and expansion into new product categories and geographies.” Zoot will continue to operate out of its California headquarters and will continue to produce innovative multisport products

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under the Zoot brand name. The role K2 will play has not yet been disclosed. For more information about Zoot, visit Zootsports.com, and for more information about K2 Sports, visit K2sports.com.

McQuaid Joins AVIA Team On Jan. 1, athletic footwear and apparel maker AVIA welcomed three-time XTERRA world champion and regular Triathlete contributor Melanie McQuaid to its team of professional triathletes. She will wear the company’s new XTERRA-inspired shoes, including the AVI-Stoltz and the AVI-Bolt II, during the upcoming season. She also plans to wear a custom uniform sporting the logo of MelRad Racing, a team of 20 top age-group triathletes founded by McQuaid and fellow XTERRA champion Conrad Stoltz. “The addition of Melanie to our family is a fantastic way to celebrate our 30th anniversary,” stated Ed Goldman, vice president of marketing for AVIA. In addition to her three World Championship wins, McQuaid also has three second-place World Championship ﬁnishes, ﬁve Canadian XTERRA titles and two U.S. XTERRA National Championships titles. By signing with AVIA, McQuaid will join a team that includes a number of big names from the triathlon world, such as Amanda Felder, Conrad Stoltz, and Triathlete contributors Pip Taylor and Scott Tinley. For more information about AVIA, visit Avia.com. For more information about Melanie McQuaid, visit her official website: Racergirl.com.

Zipp Sweepstakes Winner Triathlete Sean Dunn of Watertown, Conn., is the winner of our Zipp sweepstakes. He will receive a package of Zipp products, including a VukaAero aerobar, a Sub 9 disc wheel, an SL145 stem, Vuka shift extensions and a 1080 race wheel. Congratulations, Sean!

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REVIEWED

Endless Pools Fastlane Pool $11,000 By Brad Culp

I’ve seen the Endless Pool system advertised on TV for years, but as a swimmer, I’ve always been extremely skeptical. So skeptical, in fact, that I never even bothered to try it until a few months ago. At the risk

of sounding like I’m shamelessly promoting Endless Pools, my skepticism was blown away from the moment I jumped in. (Note: Endless Pools did not give me a free pool to say this, but that doesn’t mean they’re not welcome

MAP (Master Amino Acid Pattern) By BodyHealth $54 (12 to 24 servings) By Brad Culp

A few months back, a buddy of mine called me and asked if I had ever tried MAP. I told him no, at which point he said I had to because, “It’s like legal steroids—I’ve never felt better.” I was intrigued, so I called the guys at BodyHealth to ﬁnd out a bit more. They noted that my buddy’s assertion that MAP is like legal steroids may be a bit of a stretch, but they sent me a bottle, gave me the instructions and told me to call back in a month. MAP is one of the few pills in the supplement market that didn’t scare me away with a laundry list of ingredients I couldn’t pronounce. Each 10-pill serving delivers 10,000 mg of BodyHealth’s patented amino acid blend (L-leucine, L-valine, L-isoleucine, L-lysine hydrochloride, L-phenylalanine, L-threonine, L-methionine, L-tryptophan). The blend is designed to be absorbed quickly and completely by the body. In this sense, it’s made to work in the opposite way that traditional protein supplements (aka muscle-freak powders) work. Those powders that come in the 37-gallon tubs 3 6 T R I AT H L E T E

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at your local GNC are designed to deliver an absurd amount of protein in hopes that your body will utilize 20 percent of it. This means you’re ingesting a ton of extra calories to meet your body’s protein/ amino acid requirements. MAP is designed to deliver the necessary building blocks of muscle without the extra calories and GI distress. I took 10 pills before my hard workouts for about a month and definitely noticed some benefit. No, I didn’t feel like I was on ’roids, but then again I’ve never tried the real deal (unlike A-Rod). Some athletes I’ve talked to say that MAP helps them work out longer and at higher intensities, which wasn’t true for me, but there was a noticeable decrease in the time it took me to fully recover from a grueling session (which is its intended benefit). I found it easier to do longer or more intense workouts on back-to-back days, instead of inserting a recovery day between hammer sessions. It’s expensive, and it may not be reasonable to take MAP for an entire season, so I’d

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to). Now, this aquatic treadmill comes at a price, but if you have $11K you’re dying to blow through, and you suck at swimming, the Fastlane can work wonders. The Fastlane Pool was developed out of the Fastlane System, which is a device that you can install on the side of a home pool to create a current. It’s a cool product, but it doesn’t do you much good if you don’t have a pool in your backyard. The Fastlane Pool is a miniature pool, which is surprisingly portable. In a few hours, you can set it up outdoors for the summer and then move it into the garage when the weather turns south. My favorite feature of the Fastlane is the ability to watch yourself as you swim using the optional floor mirror. For new swimmers, it provides an opportunity to see those major flaws that coaches have been trying to fix. For more experienced swimmers, you’ll be able to try minor tweaks to your hand position, catch and stroke to see what works best for you. The Fastlane Pool makes triathlon’s least convenient discipline incredibly convenient and lets you swim on your own schedule. No more driving to the pool, paying Masters fees and swimming in a lane crowded with Clydesdales sporting water wings. Endlesspools.com

recommend buying two or three bottles to use during the hardest phase of your season. Unless you’re as tiny as Belinda Granger, go with the full dose (10 pills) to really feel the intended recovery benefits. Bodyhealth.com

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Using the ANT+ network, PowerTap provides lightweight, wireless U setup and transmission to get you on the road quickly. Plus, PowerTap s downloads to your Mac or PC, allowing you to analyze your performance d and a reach your goals. PowerTap is now available in a range of performance measuring options, from the affordable and reliable Elite+, to the ultimate m in i performance SLC+. To learn more, please visit cycleops.com. PowerAgent turns your computer into a training center.

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T.J. Tollakson’s Specialized S-Works Transition By Jay Prasuhn

T.J. Tollakson was part of one of the most exciting Ironman ﬁnishes last spring when he ﬁnished second at Ironman Arizona. His bike was part of that equation, as he powered through dry desert air with a nosebleed. Come

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fall, a flat day meant for a flat result at the Hawaii Ironman World Championship. But you can’t say he didn’t try. A fan of the simple (note the use of Zipp clinchers in lieu of tubulars), the industrial engineer embraces the technical as well, including a co-designed aero hydration system and the new Zipp VukaAero crankset. And it took a good year of scrutiny for Tollakson to fine-tune the aero advantage of his 17.8-pound Transition, with its CAD-designed and tunnel-tested frame characteristics, to his liking.

Frame: Specialized S-Works Transition, QuikStep paint, size medium (54cm) Fork: Transition FACT N’Aero carbon, 1” Headset: Specialized integrated 1” Aerobar: Profile Design T2+ Cobra and CobraWing with Lightning Stryke stem-mount

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Groupset: SRAM Red 10-speed, 11-23 cassette Crankset: Zipp VumaChrono 172.5mm, 53-39 Wheels: Zipp ZedTech 808 clincher, ceramic bearings Tires: Maxxis Cormet, 700 x 23mm Pedals: LOOK Keo Carbon Hydration: Profile Design Karbon Kage, Ruster Sports Tricaerotop 40oz drink reservoir, 16oz gel reservoir and special needs food storage Saddle: Specialized Tritip SL

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Photos by Jay Prasuhn

pads, Profile Design QSC brake levers. Profile Design Lava OS stem, 120mm E

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MEDICALLY SPEAKING

Does a Meniscus Tear Always Need Surgery? B y J o r d a n D. M e t z l , M D

John is a 40-year-old triathlete who came in to see me with a painful knee and an MRI scan. “Doc”, he said, “my knee has been hurting for a few weeks, so I got an MRI from my primary care physician. I looked at the report, and it says I have a torn meniscus. Do I need surgery?” John’s story is a common one in my office and in sports medicine offices around the country. With the advent of MRI (magnetic resonance imaging), doctors can actually look inside the bodies of their patients without making a single incision. In many fields of medicine, this technology has changed the way specialties are practiced. Diseases such as multiple sclerosis and brain cancer are now diagnosed using MRI at earlier stages of progression, resulting in better treatment for patients. John’s case, however, represents another side of the story. Sometimes MRI shows information that doesn’t correlate with a patient’s clinical symptoms. Several studies published in the past six years have looked at the incidence of meniscus tears in normal, asymptomatic knees. Surprisingly, the incidence of meniscus (cartilage) tears in pain-free knees is about 30 percent to 40 percent. Similar studies have been performed in which the MRI’s of volunteers with 4 0 T R I AT H L E T E

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no back pain showed that roughly 40 percent to 50 percent of people over age 50 have a herniated disc on the MRI. These findings on MRI are in the absence of any clinical findings such as knee pain or back pain, and as such, are considered “normal variants.” MRI is very sensitive, meaning it shows almost every anatomical detail. However, it is not always specific to the actual problem. This means that there are many false positives with MRI. Things show up on MRI that are completely unrelated to the problem, and this can sometimes lead to unnecessary procedures tailored to the MRI rather than the patient’s complaint. For example, John had a painful knee, but when I asked him about his pain, he said, “Doc, my knee hurts just beneath the kneecap, especially when I bend it.” When I examined his knee, I discovered that all of the pain was on the undersurface of his patella (kneecap). He felt no pain when I bent his knee and no pain in the inside part of his knee where the meniscus resides. On the basis of these findings I concluded that John had patellofemoral pain, a common problem of irritation of the cartilage underneath the patella that happens when the muscles around the knee and hip aren’t strong enough.

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I sent John to physical therapy, he picked up a pair of orthotics at the local running store and within two weeks his knee pain was gone. Yes, he had a torn meniscus on his MRI, but the pain in his knee wasn’t related to the torn meniscus. The lesson here is that MRI findings are only as good as the patient history and physical examination that accompany them. As a patient, make sure you are comfortable with how your doctor has explained your injury problem. If not, ask for further clarification. Getting a second opinion can help as well. And it’s a good idea to try to resolve your injury through physical therapy before resorting to therapy. If a meniscus tear requires surgery, there will be pain, swelling and clicking in the knee. The patients that receive this treatment are very grateful for it, but the point here is that not all meniscus tears need surgery. In today’s age of modern medicine, with amazing tools such as MRI at our disposal, remembering to still listen to what our patients say is a challenge for doctors. As a patient, you can help us by asking the right questions. Jordan Metzl, MD, is a nationally recognized sports medicine physician at Hospital for Special Surgery in New York City. In addition to his medical practice, Dr. Metzl is a 26-time marathon runner and six-time Ironman finisher. For more information, visit Drjordanmetzl.com.

TorbjĂ¸rn 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

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KONA Q&A “I’m not too worried about the heat and humidity in Hawaii—I feel comfortable in places like that.”

—Rasmus Henning

Is this move something you’ve considered for a long time? What were the major reasons behind your decision to go after Kona this year? I really don’t want to be away from home as often. It’s easier to be at home with Ironman racing. I have to go away for only a few big races each year, and then I get to spend the rest of the time with my family. Training for the Olympics last year was very stressful. I got to the point where I thought about retiring from the sport. After the Games, I realized I wasn’t ready to leave the sport, but I knew I needed something new.

Rasmus Henning

One of the ITU’s most dominant athletes shifts his sights toward Kona.

By Brad Culp

We frequently hear of mediocre World Cup athletes moving up to the Ironman distance in hopes of using their speed advantage to give them an edge over the “slow” Ironman veterans. So when Denmark’s Rasmus Henning announced his decision to focus on Ironman in 2009, we were a bit surprised, as he’s certainly not among the “mediocre” of the ITU realm. Henning has scored nine victories in the World and European Cup circuits in the past ﬁve years, including two victories at the $200,000 Hy-Vee World Cup in Des Moines, Iowa. The two-time Olympian is no stranger to the 140.6-mile distance, however, having raced the ITU Long Course World Champion4 2 T R I AT H L E T E

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Q: A:

Training in Denmark must suck in the winter. Do you do most of your training there year round? Yes. We have a national training center just outside of Copenhagen, near where I live. There are great coaches and athletes to work with. The weather can be a problem at times. I do quite a few training camps, especially in winter. I often go to Lanzarote or Mallorca to do triathlon training, or I’ll go cross-country skiing in Austria, Germany or Sweden.

Have you decided which race you’re going to do to qualify for Hawaii? Will you try to get it out of the way early in the season or will you try to squeeze in some World Cups early on?

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I’m looking to qualify at either Ironman China or Lanzarote. I want to get it out of the way early, but I won’t be ready before April or May. I may still do a couple of World Cups. I’d like to go back to Des Moines, but it’ll be hard to perform well there if I’m training for an Ironman.

Q: A:

So China or Lanzarote? I take it that means you like heat? Do you think that will help you on the Big Island? I’ve always had good World Cup races in hot conditions. The ﬁrst year I won in Des Moines it was very, very hot. I’m not too worried about the heat and humidity in Hawaii—I feel comfortable in places like that. However, I’d like to try racing for that long in those conditions before Hawaii, and both Lanzarote and China are sure to be hot.

Q: A:

When was the last time you were on a TT bike? It’s been a while. It’ll certainly take some getting used to again. I’ve been working with Chris Boardman of Boardman Bikes, and he is going to help me get ﬁt and comfortable. I may even spend some time in the wind tunnel. I’ve seen what that testing has done for guys like Torbjorn and I’m interested.

Q: A:

Speaking of that “other” Danish triathlete, do the two of you train much together? We’ve trained quite a bit together in the past. I know there’s a lot I can learn from him, especially now that I’m racing Ironman. Mentally, I think it’ll be a little different now because we’re both racing Ironman. We’re each other’s competition as well as training partners, but I think we can both beneﬁt from training together.

Q: A:

Looking at your own natural abilities, do you feel you’re better suited to short- or long-course racing? I actually think I’m more naturally a long-distance athlete. I’ve never really had the ability to surge and sprint like a lot of the World Cup guys—that’s deﬁnitely been my weakness. However, I’ve always been able to train long hours without getting tired, and I’ve felt comfortable racing the Ironman distance in the past.

triathlon.org

ships in 2000 and 2001. In his second iron-distance event, Henning ﬁnished in 8:25:45, ahead of athletes such as Torbjorn Sindballe, Jonas Colting and Cyrille Neveu. We caught up with Henning to ﬁnd out why he’s making the move back to long-course racing.

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ENDURANCE CONSPIRACY question in the sport, and I’m sure almost every other professional triathlete will back me up on this one.

What is your typical training week? As a professional, who has always been self-coached, I take pride in my daily, monthly and yearly plans. I like a little bit of routine, but I always emphasize that every single week, throughout the entire year, is unique. There is a base season, a pre-race build season, the true race season and the Kona season. I constantly evaluate how I feel and how my body is responding to my training.

What is your race-day nutrition like at Ironman?

Those Questions Every Pro Triathlete Must Answer By Tim DeBoom

Dread is probably not the appropriate word. It’s more of an amused resignation. Since the beginning of time (or for as long as I’ve raced pro), I have yet to experience an 4 4 T R I AT H L E T E

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interview, sit on a pro-panel or complete a Q&A at a club meeting that has not included certain inevitable, predictable questions. Let’s just say that I could probably drop off an answer sheet ahead of time, but what fun would that be? The masses have spoken, not once but many times. You all want to know the same information, so here are my deﬁnitive answers to several of the most common queries I’ve received over the years. The ﬁrst is by far the most overused

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I believe most athletes make nutrition a much bigger dilemma than it needs to be. The same products are available on the course at almost all Ironman races, even those held overseas. I am lucky that PowerBar, a sponsor of mine, happens to be a global partner with Ironman, and I sincerely love the product. However, I would train and race with the product on the course even if the company were not my sponsor. It makes things that much easier on race day. I know I would not want to carry an entire day’s worth of alternative nutrition out there. People complain that a certain product does not work for them. My advice in that situation is to do anything possible to make it work. I recommend developing a “steel gut.” Basically, train yourself to handle anything. That way you can always get something down on race day. This also makes for some very fun long training days when the only thing available on the road is gas station food.

John Segesta/johnsegesta.com

This vague answer generally doesn’t satisfy the crowd, so when pushed for a more concrete answer, I say that I usually swim six days, ride six days, and run six days each week. In addition, I lift weights consistently all year, work on my stretching and get a weekly massage. I try to complete at least one speed session even during base time but the level of speed varies. And yes, after 14 years, I am also adding a complete day of rest each week. I’ve heard that can be good for me. I am sure most of my peers would answer similarly. Thus, my typical training week will probably never provide any great insights into the world of winning races. I train hard, rest harder and have some good genetics to help along the way. The next question is a staple at every appearance. It is easy to answer, but someone is bound to disagree with me every time.

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CHECKING IN The bottom line is that I train myself to be the ﬁrst to the ﬁnish line in the race.

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The complaint I hear the most after races is, “I was throwing up all day and couldn’t keep anything down.” Believe me, I’ve been there too, but I learned quickly that it was not caused by the food. It was the effort. I was going too hard. I had never thrown up during training, so why on race day? I was a little overzealous with my pacing. Next time you are having trouble keeping anything down, just slow the pace slightly, sip a little water and let your body adjust. I’m sorry to say there are no magic bullets when it comes to nutrition on race day. It is all about fueling the body. Most companies have scientiﬁc research to back up their products, but I still highly recommend using what is on the course. An Ironman is really a long, catered training day. Take advantage of it. The next question used to got me ﬁred up, but now it usually makes me laugh. However, it does imply a lack of respect for some of our efforts out there as professional triathletes. Keep that in mind the next time you raise your hand to ask this one.

How much time do you think you can “give” the great cyclists during the bike and still have a chance to run them down? If anyone thinks I, or any other athlete, is just “giving” this time away and letting them go, they are really mistaken. It is not as though I watch Normann ride away, give him a few minutes or 20, then pick it up and keep him in check. It’s kind of an insult to Normann to suggest that we could all just ride with him, but it would hurt our run. I am not sure I could ever ride with Normann or Torbjorn [Sindballe] when they are “on”, even if I did not have to run afterwards. The bottom line is that I train myself to be the ﬁrst to the ﬁnish line in the race. I have always thought Ironman is won on the bike because you have to be strong enough on the bike to get off and then run fast enough to win. The win goes to the strongest athlete on that day. Yes, there are strategies involved, but riding with the super cyclists is usually not even an option, just like running with me would not be an option for them. The last question is a great one, and my answer will never change.

What is it like to run down Ali’i Drive in first place? Are you kidding me? It is the greatest feeling you can imagine multiplied by a million. In triathlon, and all sports for that matter, accomplishing the pinnacle of your dreams is one of the most amazing experiences you can ever have. The finish line of the Hawaii Ironman is hallowed ground and sacred to me. It is a huge part of my life and will undoubtedly be prominent in my memory forever. Maybe the only thing better was winning it a second year in a row. While the first year was filled with such newness and shock, the second time around I felt true appreciation. The only thing that could top both would be to add another title this year. I hope you all never stop asking this one. Reminiscing certainly does not get old. Honestly, I always enjoy doing interviews and giving talks. Each one is unique in its own way. I feel that I have earned a PhD in triathlon, and I am happy to share my opinions whether you like my answers or not.

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CHECKING IN

Dog Tags

Just who do you think you are?

By Jef Mallett

I make my cats wear dog tags. Is that cruel? I don’t think it is. Cats seem to have a pretty solid sense of self. I wear a dog tag, too, of sorts, but I wear it on a band around my ankle so it doesn’t bounce or dangle when I’m training. It shows my name, my city and my wife’s contact info, and, in the remaining space, a quote from former Detroit Tigers manager Sparky Anderson: “Pain don’t hurt.” All of those dog tags are intended to be a complete waste of metal and fabric. The cats live indoors, so their IDs become useful only in the event of an escape. Mine, as such, is there in the event of an accident. So, ideally, no one will ever use my dog tag to ﬁnd out who I am. Even then—and this is only now occurring to me—I don’t want anyone with control over my pain medication reading that Sparky Anderson quote. No, wait. Back up. I myself use my dog tag to ﬁnd out who I am. I don’t read the text. I just put it on. Because putting on my dog tag is part and parcel of, and prelude to, a run, a bike ride 4 8 T R I AT H L E T E

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or an open-water swim. And if you do those things right, they tell you who you are. To say that my dog tag tells me I am a triathlete only partially hits the mark. Craig Alexander is also a triathlete, and he won the Ironman World Championship. Craig and I are not identical. I’ve, uh, been doing this longer. Actually, being a triathlete is a fine, if broad, identity. It means, typically, that you’re fit, focused and ready to sweat for your happiness. You could stop right there and come out looking good. But being a triathlete also means “stop right there” doesn’t show up a lot in your speech. My dog tag tells me I’m the kind of guy who knows that I get out of a race only what I put into training. Also that I don’t tend to realize a full return on that investment during my first race of the season or my first attempt at a certain distance. But I know that somewhere in the next race or two–or 100–I will. It also tells me that I’m a man with a training plan, and that I’m smart enough to pitch the plan into the bushes every once in a while and go back to my old, spontaneous ways. It reminds me I can run and ride farther and faster than I once dreamed, and the perseverance that brought that about has

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turned out nicely with life in general. I can swim farther and faster than I ever hoped, and I’m somehow still terribly slow. This, too, reflects other aspects of my life. It renews my confidence that interval workouts are finite. Time runs out and the pain goes away. Pain don’t hurt. Races, too, are finite. The finish line rises and the pain goes away. As with so many of life’s difficulties, the pain goes away. Later, I see a certain look in my friends’ eyes, and I stop talking about racing and ask about them, and their pain tends to go away. My dog tag says I’ve learned that I have limits. While wearing it, I learned that disc wheels are almost never worth all they cost, and I learned just as clearly why we buy them anyway. That running shoes are always worth what they cost and that replacing them is cheaper than physical therapy. One day I’ll remember that water bottles with snap-on caps become sports-drink bottles with snapoff caps if you squeeze them hard enough. I am not aware of why good sunglasses cost 10 times as much as equally good swim goggles. It needed to be said. I’ve learned that just because you can buy white bicycle shorts doesn’t mean you should. I’ve noticed that, despite our consumer culture, the spending in this sport and my digression during the last three paragraphs, what we purchase is not who we are. But I also know that the woman in the runningshoe hat still looks better than the guy in the beer T-shirt. It’s a complicated world. We’ve got user names and passwords and PINs. We’ve got more alter egos than a convention of superheroes. More lives than … Yeah. My cats have nine lives apiece, and they know who they are. We endurance athletes know who we are, too. Our dog tags tell us.

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couple of years ago, when Lance Armstrong was training for his first marathon, I was contacted by Runner’s World executive editor and former 2:13 marathoner Amby Burfoot. He was polling various experts on the question of how fast Lance Armstrong could have run a marathon if he had dedicated his entire athletic life to running instead of cycling. I don’t remember the specific time I named, but I do recall how I replied when Burfoot asked why I thought Armstrong couldn’t have run a marathon any faster than whatever time I did name.

to running? We don’t yet have a complete answer to this question, but we know of some specific differences. For example, running performance depends much more on the capacity of certain muscles and tendons of the legs to capture energy from ground impact and return that “free” energy into the ground to propel forward motion, so it’s not surprising that top runners tend to exhibit greater stiffness in these muscles and tendons than top cyclists. There are also anthropometric differences between top cyclists and top runners. For example, cyclists typically have larger calf

the

What makes these pro triathletes so strong on the bike and their advice for making you a better rider. By Matt F itzgerald // Photos by John Segesta/johnsegesta.com “He was too perfectly designed for cycling to have been as good at running,” I said. My point was that, while there is a lot of overlap between the physiological characteristics that support cycling performance and those that support running performance, the overlap is far from complete. Suppose you took the body of an average cyclist and then changed it somehow (for example, increased the concentration of muscle mitochondria) to make that body better suited to cycling. Then you made another change, and another, and so forth. The first several changes would undoubtedly improve not only the bike performance of this cyclist but his or her running performance, too. But eventually you would reach a point where little physiological changes that made the cyclist faster on the bike would make him or her no faster, and perhaps even slower, on foot. Triathlon offers a wealth of evidence in support of this notion of a “biphasic” relationship between physiological suitability to cycling and running performance. The very best cyclists in the sport are almost never among the very best runners. Consider the great German Ironman racers of the 1990s in whose honor the term “über biker” was coined to describe triathlon’s most dominant cyclists. Thomas Hellriegel was so strong on the bike that he held the Hawaii Ironman bike course record for 11 years, but he was so much weaker on the run that in the 1995 race he gave up a 13-minute T2 lead over Mark Allen and ultimately finished two minutes behind him in second place. Hellriegel’s countryman Jürgen Zack was first off the bike more than once in Hawaii but never won, as his marathon performances never matched his awesome bike splits. Exactly what are the physiological differences between those bodies that are most specialized for cycling and those that are best suited 5 2 T R I AT H L E T E

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muscles than runners (even before training, which extends the innate difference), which makes sense, because the calf muscles play a greater role in force output in cycling, whereas in runners, having less calf muscle mass reduces the energy cost of running. Other physiological differences between cyclists and runners are subtler. Muscle coordination is a major contributor to performance in both sports, but each requires its own coordination patterns. Just as some athletes are naturally better coordinated in swinging a tennis racquet than in shooting a basketball, some athletes are naturally better coordinated in cycling than in running, and vice versa. Natural talent for cycling reveals itself almost immediately in most cases. Those who ride the fastest in peak shape after years of development are usually faster than other beginners when they themselves are beginners. However, there are significant differences in how strongly individual athletes respond to training, and research has shown that inborn cycling talent and training responsiveness are independent characteristics. Thus, it is not unusual for some cyclists who are close to the middle of the pack when untrained (compared to other untrained cyclists) to rise toward the front of the pack when trained (compared to other trained cyclists). So don’t despair if you’re not yet the cyclist you wish to be. Keep training and you may well catch and drop some who seemed to have begun their development as cyclists with a head start. The following are quick profiles of some of triathlon’s current generation of über bikers. Each is genetically gifted for both cycling performance and responsiveness to endurance training. But that doesn’t mean you can’t learn something from them. That’s why we’ve asked each to share a training tip to help you close the gap on them just a little.

TROLLHATTAN, SWEDEN AGE 30

HIS BIKE: Cervélo P3 THE STATS: Despite having no cycling experience before taking up triathlon, Bjorn Andersson can now ride with anyone. His lactate threshold power is 450 watts. He set a bike course record of 4:23:30 at Ironman South Africa in 2007, and later that same year he astonishingly broke the two-hour mark (1:59:37) for the 56-mile bike leg at the Ironman World Championship 70.3. WHAT MAKES HIM SO GOOD: “I’ve always had pretty good VO2max numbers from the first time I was tested about 10 years ago, and it seems like it made me reasonably well-suited for cycling,” Andersson understates. “Other factors include paying attention to things like aerodynamics for bike positioning and equipment, which can help in a big way.”

HOW HE TRAINS: “My bike training has always been geared towards lots of miles (375-500 per week) in combination with high-intensity work including threshold and VO2max-type sessions every week,” says Andersson. He relies heavily on the power meter to control the intensity of his workouts, monitor his fitness development, chart the course of his training and establish triathlon bike-split goals. HIS TIP FOR YOU: “The best advice I can give is to keep doing some high-intensity workouts throughout the year, as it simply gives you the best value fitness—wise even if you’re cutting down volume,” says Andersson. He also recommends the use of singlesport focus periods, where both the volume and the amount of high-intensity work in one sport is increased for a few weeks while the other disciplines take a back seat. T R I AT H L E T E M A G . C O M

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MISSOULA, MONT. AGE 28

HER BIKE: Scott Plasma2 THE STATS: Linsey Corbin revealed herself to the triathlon world as an über biker in 2006 when, as an amateur, she matched the bike splits of Samantha McGlone and Natascha Badmann at the Wildflower Triathlon, ultimately finishing third. In 2008 she recorded the third-fastest women’s bike-split in the Hawaii Ironman World Championship (5:14:33). Corbin can sustain up to 265 watts in a 40K time trial and 210 watts over 112 miles.

HOW SHE TRAINS: Corbin does one long endurance ride, some type of threshold ride, a brick and two recovery rides in a typical training week, for a total of 350 to 400 miles. If she has a bike training secret, it’s indoor workouts. “Living in Montana, where it’s almost impossible to ride outdoors sometimes, is really a blessing in disguise,” says Corbin. “If you can handle it mentally, you can train more efficiently on the trainer than you can on the roads.” It’s clear that Corbin can handle it: She had just completed a three-hour trainer session when she was interviewed for this article.

WHAT MAKES HER SO GOOD: “I grew up as a ski racer and that gave me a lot of strength,” says Corbin, who adds that her youth sports background also makes her a fearless descender on the bike. With her powerful thighs and diminutive build (her race weight is 120 pounds), Corbin is just as strong on the climbs.

HER TIP FOR YOU: Given her own approach, it’s not surprising that Corbin’s bike training tip for other triathletes is that they make greater use of indoor riding. “It gives you a controlled environment where you can do very focused workouts, whether it’s a threshold ride, intervals, over-gear work or technique training,” she says.

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PAIDE, ESTONIA AGE 31

HIS BIKE: Scott Plasma2 THE STATS: Arguably the most powerful man in triathlon, 205-pound Ain-Alar Juhanson churns out 453 watts at threshold intensity. That power has carried him to two victories at Ironman Lazarote, which features the toughest bike course of any Ironman. He also recorded the fastest bike split (4:26:14) at the 2008 Hawaii Ironman World Championship. WHAT MAKES HIM SO GOOD: “My VO2max isn’t special, just around 68, so I believe it must be the combination of good power and position and pedaling efficiency,” says Juhanson when asked to explain his incredible cycling ability. “My background is cross-country skiing, which I believe plays quite a big role in my being a successful Ironman athlete.”

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HOW HE TRAINS: Juhanson describes his approach to training on the bike as “high-mileage [425 to 550 per week], with some well-balanced intensity.” He competes in cycling races, both because he’s good enough to do so and because he believes it lifts his cycling performance above the level he can reach through regular training alone. And like many professional cyclists, Juhanson includes some motor pacing workouts in his training. HIS TIP FOR YOU: Juhanson is a big believer in the importance of comfort in the aero position. “In 2007 I had a very aero and low position and I scored 322 average watts in Hawaii, but my time was around 10 minutes slower than the best cyclist,” he says. “In 2008 I changed my position, moving the saddle back and going higher in front. I scored 308 average watts and was the fastest cyclist. The difference was staying in my aero position all the way instead of standing and stretching. So my advice would be to just find a position that is aero but comfy enough to be there for four, five or six hours. The rest is just pedaling.”

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WERTHEIM, GERMANY AGE 36

HIS BIKE: Scott Plasma2 THE STATS: Of all the great cyclists who have ridden the current Hawaii Ironman bike course as fast as possible at peak form since 1981, none has done it faster than Normann Stadler, whose record of 4:18:23 is more than three minutes faster than the next best split in history. Other impressive bike credentials belonging to Stadler are a 28.2 mph average speed over 40 km in training and a victory in a race up San Diego’s Mt. Palomar. WHAT MAKES HIM SO GOOD: Stadler attributes his riding prowess largely to a combination of brawn and finesse. “I have power combined with a good bike position,” he says. “My upper body isn’t moving. The power comes only from my legs.” The icing on the cake is a psychological attribute that is very handy to the Ironman triathlete. “I like to have pain on the bike,” he crows. “I just love it!”

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HOW HE TRAINS: For many years, Stadler has practiced an unusual approach to bike training—among professionals, anyway— that might be described as “winging it.” “I have no training plan and usually in the morning before I start my ride I decide what to do,” he says. “The most important thing is that I listen to my body.” As a consequence of listening to his body, Stadler says, he “probably does less” bike training than many of his rivals. And he isn’t afraid to experiment. “This year for the first time I will have a professional coach for cycling because I believe that I can go faster than 4:18 with less energy,” he says. Look out, über bikers! HIS TIP FOR YOU: Stadler suggests trying a version of one of his most beloved core bike sessions: a 40-km warm-up followed by 4x20 km time trials with 10 minutes easy after each 20 km, and a 20 km cool-down. “The 4x20 km I do with friends of mine,” he says. “They get a head start of three minutes each time and I try to catch them.” If that’s a bit much for you, Stadler has one other tip to offer: “Always wear a helmet.”

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.

HORSHOLM, DENMARK AGE 31

HIS BIKE: Argon 18 E-114. THE STATS: Testing has revealed that Torbjorn Sindballe churns out a massive 400 watts at lactate threshold intensity. In racing he has averaged 311 watts over the Ironman distance and 341 watts over the Ironman 70.3 distance. His VO2max on the bike is a nearly off-the-charts 86.8. Even more impressive is the fact that in 2005 Sindballe broke the Hawaii Ironman bike course record. His mark of 4:21:36 has since been broken by Normann Stadler. WHAT MAKES HIM SO GOOD: “I have a huge aerobic engine,” says Sindballe. “I also have big, powerful quads. I’m able to get into a better aero position than a lot of other pros. I guess I would need to do wind tunnel testing to prove that, but it looks better anyway. And I’ve just done a ton of riding. I rode a bike for transportation and exercise for years before I became a triathlete.” 6 0 T R I AT H L E T E

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HOW HE TRAINS: Perhaps the most salient characteristic of Sindballe’s bike training is triathlon specificity. He does most of his riding alone, and as a result, he says, “I’m not afraid to ride alone off the front all day in an Ironman.” He also practices time trialing frequently, to develop efficiency at race intensity and comfort in the aero position, as well as mental toughness and pain tolerance. HIS TIP FOR YOU: Interestingly, Sindballe attributes some of his success on Ironman bike courses to his superior pacing ability, noting that the ratio of his second 56-mile split time to his first is almost always the best in the pro field. “A lot of triathletes underestimate the importance of pacing on the bike,” he says. He advises triathletes at all levels to practice riding at an even tempo over long distances and to learn how to restrain themselves just enough in the first half of triathlon bike legs to avoid slowing down in the second half.

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DANVILLE, CALIF. AGE 37

Ironman Canada course record, clocking in at 4:25:26. Unlike some strong long-course cyclists, Lieto performs equally well in shorter events, as evidenced by bike course records he’s set at the San Jose Triathlon and the Columbia Triathlon. WHAT MAKES HIM SO GOOD: “One of the keys to being a strong cyclist is muscle recruitment,” says Lieto. “You need efficient muscle recruitment to master the technique of applying power to the pedals, and I think that’s something I do well.” Lieto cultivates this natural gift by riding up shallow climbs in a big gear at a cadence of 40 to 50 rpm and a heart rate of 150. HOW HE TRAINS: The most distinctive characteristic of Lieto’s bike training is his use of road racing. The rationale for this method is more psychological than physiological. “I do it mainly because I enjoy it,” he says. “When you enjoy training, you put more into it and get more out of it.” Other key elements of Lieto’s bike training are time trials, lactate threshold rides and long aerobic intervals performed just under threshold power and lasting as long as 20 minutes each.

HIS BIKE: Trek TTX 9.9 SSL THE STATS: Chris Lieto has set bike course records at the Vineman Ironman 70.3, Ironman Wisconsin, Ironman Malaysia and Ironman Japan. In 2005 he broke Thomas Hellriegel’s venerable

HIS TIP FOR YOU: “Most of the age groupers I see either ride too hard all the time or not hard enough all the time,” says Lieto. “In both cases the root problem is training without a plan.” Lieto says that bike training needs to be varied, with a different purpose for each workout in the week.

NOVATO, CALIF. AGE 30

HER BIKE: Orbea Ordu THE STATS: In all the Ironman triathlons ever staged, no woman has ever ridden a faster bike split than Tyler Stewart’s 4:47:59 at Ironman Florida in 2007, averaging 228 watts. Stewart also owns the Vineman Ironman 70.3 bike course record with a time of 2:23:55 (228 watts). WHAT MAKES HER SO GOOD: “I taught spin classes for six years,” says Stewart. “Eight classes per week. It may sound funny, but I think all of that time riding mostly at high intensities gave me a good foundation to be a strong cyclist.” HOW SHE TRAINS: Stewart continues to do most of her training indoors as a fitness instructor, but she has traded spin classes for indoor cycling classes for competitive cyclists and triathletes at Endurance Performance Training Center in San Francisco. “They’re all 90-minute interval workouts of some form, but we change the emphasis every eight weeks,” she says. A base block may be followed by an aerobic threshold block and so forth. In addition to the three classes she instructs weekly, Stewart does one longer outdoor ride, but even these workouts are usually shorter than four hours. “I typically do no more than 10 rides of more than four hours before an Ironman,” she says. HER TIP FOR YOU: “Use a power meter,” Stewart says simply. “I monitor my power in every workout and every race, and I swear by it. When you use a power meter consistently, you get familiar with your watts in every situation, and you know where you should 6 2 T R I AT H L E T E

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be in different types of workouts and races.” According to Stewart, this knowledge pays off for her in races, as she’s able to lock into exactly the right power output for a given race distance and maintain it steadily from T1 to T2.

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BURY ST. EDMUNDS, UNITED KINGDOM AGE 32

HER BIKE: Cervélo P2 THE STATS: Two-time Ironman world champion Chrissie Wellington achieved one of the greatest cycling feats in the history of women’s triathlon in recording the fastest bike split in the entire race field—including men—at the 2008 Alpe d’Huez Triathlon. Wellington also turned in a bike split of 5:08:16 at the 2008 Hawaii Ironman despite losing 10 minutes to a flat tire. WHAT MAKES HER SO GOOD: It’s definitely not experience that makes Wellington a dominant cyclist. “I first sat on a road bike in 2004,” she says. But no sooner did she begin pedaling than she discovered she had a gift for it. “I realized I could pedal for long periods of time without becoming tired,” she recalls. “In fact, I seem to get stronger as the ride goes on.” Wellington also quickly discovered a preferred riding style of pushing big gears at a relatively low cadence.

HOW SHE TRAINS: “I emphasize quality over quantity,” says Wellington. Her longest rides never exceed five hours, and she includes some higher-intensity work in nearly every ride. Staple workouts include big-gear efforts, time trials of 30 minutes to three hours and hill repetitions. HER TIP FOR YOU: “I recommend pushing a big gear,” says Wellington. “Everyone has a natural cadence, but if they work at it, most people can learn to push a bigger gear at their natural cadence. So I think it’s a good idea to experiment with bigger gears in training and see where it takes you.”

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Our 2009 roundup of the year’s top tri gear dares you to resist the urge to stimulate the economy. By The Editors We’ll leave the real Wall Street reporting to the money magazines, but we will say this: The economy sucks. By the time you read this, the Dow Jones will probably still be in a nose-dive, unless Obama has outlived the hype in finer fashion than Lebron James. Needless to say, we expect many triathletes to have second thoughts about dropping 10 grand on the bike of their dreams and then renting out a wind tunnel for a week, all to ensure they finally smoke their buddy at the local sprint tri. We’re impressed with the bike industry’s reaction to the financial situation thus far, as many manufacturers have released more budget-friendly options that won’t force athletes to dip into their children’s college funds. We’ve highlighted a few of these options as our “Value Picks” of 2009, each of which offers an opportunity to upgrade a ride without an outrageous investment. Our picks can all be purchased for under $2,700 for a complete bike. “Value Picks” are designated with . While catering to the value-conscious consumer is on the mind of most manufacturers, that doesn’t mean they’ve forgotten the fact that triathletes demand technical innovation. The bikes in our highest price categories are the result of millions of dollars invested in engineering, prototyping and wind tunnel testing. Splurge on one of these and you’ll never be able to blame your bike for holding you back again. T R I AT H L E T E M A G . C O M

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Table of Contents

Tunnel Tes sted, Tunn nel Prr oven 72 What triathlon and NASCAR have in common.

Womenâ&#x20AC;&#x2122;s Gear 78 Bikes 80 W heels 117 Aerobars 127 Helmets 132 Shoes 136 Groupsets s 138 Pedals 140 Tires 142 Saddles 145 Accessoriies 149 6 8 T R I AT H L E T E

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T he Car

2009 Toyota FedEx #11 TRD Camry driven by Denny Hamlin. Hamlin won the Goodyâ&#x20AC;&#x2122;s 500 last March in his home state of Virginia and finished the season 12th in drivers points on the Sprint Cup circuit. His Toyota Camry has a cast-iron, 358 cubic inch V8 that delivers a massive 850 horsepower and runs on 96 octane Sunoco GTX unleaded fuel.

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T he Bike

2009 Trek TTX 9.9 SSL. Bontrager Race XXX Lite aerobars, SRAM Red groupset. Custom paint by Trek Project One; concept by graphic designer Shane Siedschlag; paint by Jason Elliote. The paint job and custom-match decals stand as an example of Trekâ&#x20AC;&#x2122;s Wisconsin-based Project One paint program capabilities. The bike also sports the new 90mm Aeolus 9.0, a collaboration between Bontrager and Steve Hed that Chris Lieto debuted at Ironman Arizona last fall.

TUNNEL TESTED, TUNNEL PROVEN What do thousand-dollar bikes and half-million-dollar NASCAR race rigs have in common? Both rely heavily on wind tunnel testing to optimize the ride. Triathlete teamed with Joe Gibbs Racing, the team that includes cars driven by Kyle Busch, Denny Hamlin and Joey Logano, at its company headquarters in Huntersville, N.C., and three bike builders to create machines just as at home in Daytona as in Kona.

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T he Ca ar

2009 Toyota Home Depot #20 TRD Camry driven by Joey Logano. The kid called “Sliced Bread” enters his first full season on the NASCAR Sprint Cup circuit this year after a fast rise through the racing ranks at the young age of 18. He stands as a favorite to take Rookie of the Year honors.

T he Biike

2009 Blue Competition Cycles Triad, FlashPoint Racing FP60, SRAM Red groupset. Custom paint by Troy Lee Designs and managed by Kevin Williams. The Triad features a frame designed and tested wholly at A2 Wind Tunnel in Mooresville, N.C. Adding to the paint inspiration is a checkered flag appliqué on the cranks and chainrings, as well as wheel decals created by Crankskins.com.

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T he Car

2009 Toyota M&Ms #18 TRD Camry driven by Kyle Busch. JGR aerodynamics experts spend hours at AeroDyn Wind Tunnel (parent tunnel to the bike-testing A2 Wind Tunnel), optimizing the shape and studying wind flow over NASCAR’s Car of Tomorrow shape on Busch’s Toyota Camry. Busch stands as the driver fans love to hate, but it didn’t stop him from earning two poles and winning eight races last year.

T he Bike

2009 Cervelo P4, Zipp ZedTech 808 and Disc, 3T Ventus Team aerobar, SRAM Red groupset. Custom paint by Troy Lee Designs and managed by Kevin Williams. With more than a million dollars invested in wind tunnel design, Cervelo debuted the P4 last fall, and it will finally see race action this year. The Zipp ZedTech wheels represent the capabilities, from hub bearing choice to decal color to hub and nipple color, consumers can build the wheel of their dreams online.

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Justt Forr T he e La adies

Ladies, start your engines. These products were made for the female form: They’re sleek, beautiful and they kick ass—just like you.

Trek Equinox x 7 WSD D $2,090 0 Props to Trek for actually using female-specific geometry, as opposed to just painting a standard bike pink or powder blue (not that anyone would do that). Female-only features include narrower handlebars and shorter reach-levers for smaller hands, along with shorter crank arms for a more efficient pedal stroke. These specifications provide comfort and fit, while the Bontrager Select Aero wheels and DuraAce bar-end shifters make it a good deal at just over $2K. Trekbikes.com

Orbea a Aletta a Dama $2 2,149 When the designers at Orbea debuted the successful Orbea Diva road bike in 2007, female triathletes demanded one of their own. Orbea used its Dama concept (slopping top tubes, smaller sizes) to create the Aletta Dama, its first truly women’s-specific TT bike. It’s the spec on this ride that makes it worthy of our value award though. The Aletta comes stocked with a Profile cockpit, Ultegra group, FSA crank and Mavic wheels. Orbea-usa.com

Specia alized Wo omen’s BG Triven nt $170 0 Specialized’s “body geometry” concept is not just specific to a dude’s body. These kicks feature all the same features of the men’s version— like stellar power transfer, serious ventilation and a single strap—but are sized like a women’s shoe should be. Specialized.com 7 8 T R I AT H L E T E

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Fi’zi:k k Vite ess se CP $1 140 The Vitesse was designed exclusively for a woman’s wider “sit” bones, and it is made to withstand water, sweat and daily beatings. Fi’zi:k uses gel inserts at the saddle’s primary contact points, which will help keep you from sliding all around the seat to find a bearable position. Fizik.it

Sam mpso on Sp porr ts s S3 $199 9 There’s a reason Ironman 70.3 world champion Mirinda Carfrae and Olympian Sarah Haskins use S3 pedals: At just 116 grams each, the titanium spindles in these puppies give you all the power and stiffness with none of the weight. Sampsonsports.com

Bontra a ger In nFo orm RL WSD D $100 Couture for the derriere. With three width options and a customizable shell for the right combination of stiffness and give, the InForm RL can be made for a specific woman, because one size never fits all. Bontrager.com

Pro ofile e De esig gn Elitte Race Suiit $140 0 It doesn’t matter how flashy a race suit looks if it doesn’t perform on the course. With silicone HydroForce fabric to slide you through the water, Micro-Sphere mesh panels to keep you dry and cool out of the water and soft binding on the neck and arm openings to prevent chafing, this suit is the ultimate in fashion and function. Profile-design.com

Pearl Izumi Wome en’s P.R R.O. Glove e $40 Hats off to Pearl for having an encyclopedia-sized catalog just for its ladies-only gear. It even makes its gloves in a more women’s-friendly cut. We like the top-end P.R.O. gloves, which don’t overdo it on the padding, but still add a bit of comfort during the long haul. Pearlizumi.com T R I AT H L E T E M A G . C O M

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T he Bike es & Frr ames $1,599 & Under

Leade er 735T TT $399 9 (frame only)

Even with rising production costs Leader has kept its commitment to ridiculous affordability. Leader’s 735 is a great pick for newbies looking to build up their first rides. For less than the cost of a bad suit you get a reasonably aero frame with horizontal dropouts and a rear-wheel cutout. Leader offers a plethora of spec options on its Web site. Entry-level accessories will bring the whole package up to about $1,700, while the fully loaded package, pictured here, goes for $3,258. Leaderbikestore.com

Blue T-17 $1,,05 50 (framese et only)

The T-17 includes much of the wind tunneldeveloped technologies of Blue’s top-end Triad in a more lightweight body and economical price tag. The funky Aero Composites seat clamp can increase the seat angle from 76 degrees to 80 degrees, allowing for an extremely aggressive position. Rideblue.com

Valdorr a AC-T Tri $1,350 0 The value-oriented AC-Tri features a semicompact, tri-specific aluminum frame, complimented with a 380-gram carbon fork. A Shimano 105 groupset, FSA crankset and Profile Designs aerobar complete the package. The AC-Tri is one of the only complete tri bikes on the market for less than $1,500, making it a solid option if you’re just starting out in multisport. Valdoracycles.com 8 0 T R I AT H L E T E

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Carbon Fiber Wheels Faster Lighter Stronger Versatile Carbon Clincher or Tubular, Shimano or SRAM or Campy. The choice is yours!

Gray wheels are handmade, using the finest high modulus carbon to optimize the very best weight to stiffness ratio. The rims are designed for maximum aerodynamics, minimum weight, while retaining incredible structural strength. This is achieved by using a domed cross section geometry and the super strong 3k carbon weave. BUT what will BLOW you away is how SMOOTH and resistance-free our Hybrid bearings and forged hubs are!

Light and Strong Handmade quality engineering using only the finest materials.

Winner of the I.T.U. long distance world championships All Gray wheels come with 3K weave, bladed spokes, hidden nipples, quick releases, valve extenders, brake pads, spoke tool and Life-Time-Replacement Warranty!

50s

Our most versatile model is the 5.0. Whether you are climbing, racing or just riding, this wheel embodies the best combination of aerodynamics, weight, comfort and performance.

95s

Disk

Front wheel 830g, $599.00 / pair $1,399.00

945g. $1,299.00

The Gray 9.5 has been optimized for maximum aerodynamics at 43km per hour (26.7 mph). Available in both tubular and carbon clincher.

This is the Worlds Lightest and strongest disc! No wind tunnel test has ever beaten the aerodynamics of this wheel! Period.

Front wheel 610g, $499.00 / pair $1,199.00

Gray Dealers TriSports.com 1-888-293-3934

Gear and Training 1-877-647-5717

GMbikes 1-305-824-4999

Tri Depot www.tridepot.com

Triumph Multisport, Seattle WA, (206)-328-4676 | Tri Nation, Sioux Falls SD, (605)-366-9457 | Tri3Racing, Clearwater FL, (727)-442-6500 | Tri Zombies, Manhattan Beach CA (310)-545-3005 & Santa Monica CA, (310)-315-1485 | F2R.com, 800-6779348 | Edgecyclesports.net, 800-698-EDGE | Brazil: 3a Distribuidora: www.3adistribuidora.com.br | Central and South America: +16468861164 | Denmark: iSport: www.isport.dk | Germany: Adrenalin Tri Shop: www.adrenalin-trishop.de | Mexico: ventas@3atlon.com | Spain: Prolight Components: www.prolightcomponents.com

www.synergysport.com 1-866-257-6722

$1,599

Felt S3 32 $1,5 549 9 We’ve seen some big price increases across the industry this year—mostly because of rising manufacturing costs—but Felt has kept its S32 at a true beginner-friendly price. It’s able to reach a not-so-beginner 78-degree seat angle, which means you won’t be battling too much more wind than the dude next to you in transition who spent three times as much. Felt’s modestly deep TTR4 wheels are a nice bonus and are acceptable for racing, especially if you’re just starting out. Feltracing.com

$1,600

$1,600-$2,999

Jamis Comett $1 1,650 0 The entry-level offering from Jamis is now available in a 47cm frame with 650c wheels, making it one of the only bikes that’s still 650-compatible. Jamis raised the price tag on the Comet this year, but it also beefed up the spec package, which now includes a Dura-Ace/Ultegra/105 mix group. The biggest improvement from last year is the new dual position carbon seatpost, which makes the Comet more fit-friendly and versatile. Jamisbikes.com

Cervello P1 $1,7 750 No, it’s not as flashy as its insanely popular carbon bikes, but paying only $1,750 for Cervelo’s tried-and-true design isn’t a bad deal. The frame is a solid choice, especially for a beginner, but it’s the spec package that makes the P1 one of the best values in this category. The bike is equipped with an Ultegra SL group, FSA MegaExo crank and a Visiontech front end. Cervelo.com 8 2 T R I AT H L E T E

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BEEA A[E$ ' Wj AedW" ' _d j^[ mehbZ$ For almost 25 years and millions of miles, LOOK has helped set cycling records. Little wonder then that over 40% of all 2008 Ford Ironman World Championship racers rode our pedals. Around the globe, more riders choose LOOK for superior performance and durability. With KeO, our revolutionary carbon technology enables lower proﬁles and wider platforms for better stability. Our rebuildable chromoly and titanium axles and proprietary bearing systems maximize efﬁciency. And our industry-leading testing program assures rock-solid reliability. Everything you’d expect from the world’s #1 pedal. LOOK KeO. How to get out front. www.lookcycle-usa.com

Innovative axle technology for smooth power transfer.

Larger platform for stable pedaling efﬁciency. Carbon construction for race-ready performance.

THE WORLD’S BEST PEDAL PROUDLY SPONSORS THE WORLD’S BEST RIDERS:

Dolan Aria $1 1,9 999 (framese et only)

This is the same frame used by time trial superfreak Bradley Wiggins at the Pro Tour’s biggest events. Buying this bike won’t make you ride like Wiggins, but you can do your best to fake it. The Aria has a relatively slack seat angle at 74 degrees, so if you like to ride super-steep, you’ll want to look for a more triathlon-specific frame. However, if you’re more comfortable riding like a roadie, you’ll dig the stiffness of this frame. Dolan-bikes.co.uk

Titanfl fle ex Tra ansition n $1,999 9 If you want to be different and get noticed on course, this is one way to do it. The unique shape of Titanflex’s bikes has its purpose though. The titanium “boom” acts as a suspension and isolates most of your body from those annoying vibrations caused by harsh roads. The boom can also be moved forward or back, which provides a wider range of fit options than most traditional frames. Ttinet.com/tf

Kuota K-Facttorr SL $2,250 0 Kuota’s Kueen-K and Kalibur may have the extra bling, but the K-Factor remains its best value. At a price that most manufacturers offer only a carbon fork on an alloy frame, Kuota goes full-carbon and provides a solid spec of Ultegra SL and a Profile Design T2 cockpit. The short reach of the K-Factor makes it a good option for those with tiny torsos. Kuota.it 8 4 T R I AT H L E T E

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Felt B1 16 $2,2 299 9 The B16 is without question one of the best deals on two wheels. You get a full-carbon frame born from the same mold as the Felt DA for $7,000 less. Obviously the B16 gives up a bit to the DA when it comes to spec and materials, but it comes race-ready at this price. Felt’s own TTR4 wheelset gives you a bit more rim depth (30mm) than most wheels you’ll find spec’d in this category, which makes them versatile enough for both training and racing. Feltracing.com

Dolan n Stry yke e $2 2,399 9 (frame eset onll y)

If you’ve spent any time racing bikes on the track, you’ve probably seen quite a few Dolan bikes going in circles. The British manufacturer is relatively new to the multisport world, and the metamorphosis of its track frames to a TT setup makes for a unique offering. The front triangle of the Stryke is identical to Dolan’s top-end track bike, which means it’s all about stiffness. Even if you’re in the super-Clydesdale division, you won’t be able to flex this frame. We also dig the massive, track-inspired bottom bracket, which will take a 2,000-watt beating and then ask for more. If only we could put out 2,000 watts. Dolan-bikes.co.uk

Fuji Alloha 1.0 0 $2,400 0 The Aloha saw a bit of a price increase this year, but it’s been completely redesigned to be more of a mid-tier offering instead of an entry-level rig. The Aloha’s beefy aluminum tubes and reasonably aggressive geometry make it a truly tri specific ride and not just a road bike with aerobars. Fuji specs this bike with an Ultegra group, Profile T2 extensions and an FSA crankset. Fujibikes.com 8 6 T R I AT H L E T E

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all3sports.com /tv

Watch and learn.

Titanfl fle ex AL--Ti $2,500 0 (frame e only) We have news for you: Softride bikes aren’t coming back anytime soon. However, if you’re on the boom bike bandwagon, Titanflex is your best bet. The burly mainframe of the AL-Ti absorbs the majority of road shock, while the titanium boom keeps your back, hips and legs isolated. The 2009 AL-Ti gives you the option of mounting the front brake behind or in front of the fork. Ttinet.com/tf

Argon 18 E-8 80 $2,55 50 For some reason, Canadian bike builders like letter and number combinations when it comes to naming bikes. Cervelo has the P1 through P4, while Argon 18 has the E-80 through E-114. Perhaps it’s because those names are the same in both French and English. The E-80 is a slight revamp of Argon’s Mercury, which was sported by superstars Torbjorn Sindballe and Sam McGlone until the introduction of the E-112 and E-114 last year. The E-80 adds a valueminded ride to Argon’s ultra-high-end arsenal. The frame combines carbon stays and fork with triple-butted aluminum in the front triangle. If you want Argon’s aerodynamics without its pricey carbon, this is your ride. Argon18bike.com

Kestre el Talon n Tri $2,625 5 The Talon is a good option if you’re dying to go full-carbon but not ready to explain to your spouse why you dropped eight grand to do so. The Talon can be set up aggressive enough for the majority of riders, but the seatpost can also be swung into the aft position if you’re looking to toss on a pair of drop bars and turn it into a road bike. The Talon comes spec’d with an Ultegra group and Profile T2 extensions. Kestrelbicycles.com 8 8 T R I AT H L E T E

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Designed with Computational Fluid Dynamics (CFD) software, followed by CNC machined prototype wind tunnel testing, the new Felt AR series of road bikes can categorically claim to be the fastest in the world. The data proves it - nearly 2% faster than a conventional road bike and 1% faster than other "aero" bikes on the market. Doesn't sound like much? A 3 hour bike ride = 180 minutes. 2% of that is over 3-1/2 minutes. That's 3-1/2 minutes of free time. What's that worth? The 2009 Felt AR family of bikes includes the AR Team Issue, AR2 (shown) and AR4.

Orbea Ora $2 2,8 899 If you’ve had your eye on the Ora for some time, the introduction of the new Orbea Ordu last year was good news for you. The Ordu moved the Ora down one spot on Orbea’s hierarchy of TT bikes, which resulted in a nice price drop for the Ora. It’s the only ride in this category that can lay claim to a runner-up finish in Kona—Craig Alexander in 2007. The Ora offers one of the finest specs you’ll find on a sub-$3,000 bike and will have you rolling on an Ultegra/Dura-Ace mix group, Tektro brake levers and a Profile cockpit. Orbea-usa.com

$2,999

Trek Equinox x TT TX 9.0 $2,970 0 This is the same frame design uber-biker Chris Lieto rides at less than half the cost of his TTX 9.9 SSL. A less-expensive OCLV white carbon and Shimano 105 group help keep the price down without significantly affecting weight or performance. It’s affordable and American-made, two things that are becoming more mutually exclusive. Trekbikes.com

$3,000

$3,000-$4,500

Canno ondale Slic ce 5 $3,000 0 If you’re still about three promotions and a winning lottery ticket away from owning the $10,000 Slice Ultimate, the Slice 5 should hold you over for now. Cannondale’s “fourthbest” tri bike is a big beneficiary of the trickle-down effect, borrowing many design elements from its more expensive brethren. The Slice 5 has the same ultra-narrow profile of the Ultimate and damn near disappears when you look at it from the front. Kate Moss would be jealous. Cannondale.com 9 0 T R I AT H L E T E

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Scott Plasma a 20 $3,000 0 We’re psyched to see a company like Scott, which has a reputation for only building super-highend bikes, unveil a true price-point ride without cutting any major corners. It’s one of the cheapest bikes you’ll find with an integrated seattube, which trims a bit of weight and makes it look like you spent more than three grand. The spec is about what you’d expect for the price and offers a Shimano R-500 wheelset, 105 group and Profile cockpit. Scottusa.com

Valdorr a PHX Pe earl $3,195 5 Valdora may not be a household name in the tri world, but its bikes are worth a look, especially if you prefer a semi-compact frame. Valdora offers a reasonable spec for this price, but it also offers single component upgrades at deep discounts—something you won’t see from a lot of manufacturers. For only $170 extra, they’ll toss on a pair of Dura-Ace 7900 derailleurs (it’s worth it), or you can tack on the super-aggressive SR-1.0 aerobar for an extra $460. Valdoracycles.com

LOOK 576 $3 3,19 99 We were a bit surprised to see LOOK release a complete bike for just over three grand. That would be like Porsche offering a car a journalist could afford. Rest assured, LOOK hasn’t done anything to jeopardize its highsociety reputation, as the new 576 doesn’t give up too much to the lust-worthy 596. The spec isn’t half bad either, and it even includes a carbon crank (FSA SLK) in addition to a SRAM Rival group. Lookcycle-usa.com 9 2 T R I AT H L E T E

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Specia alized Tra ansittion Comp $3,300 0 We saw an explosion of S-Works Transitions at the races last year, and we expect the value-minded Transition Comp to be a popular choice for triathletes looking to upgrade without blowing the bank this season. Specialized’s compact frame design is worth a test ride, as it offers a comfort-oriented ride that won’t have you hating your tri bike. The Transition Comp is equipped with a Shimano 105 group (Ultegra SL for the rear derailleur), Visiontech aerobar and Mavic Aksium wheelset. Specialized.com

Suplic cy TTM $3 3,400 0 Unless you’re from San Diego and you know Caue Suplicy, this bike’s namesake, chances are you don’t know much about the brand. The TTM borrows some design cues from industry leaders (notice the Felt-esque downtube cutout behind the front wheel) and combines these elements into a reasonably affordable package. We give props to Suplicy for using a CNT carbon nanotube weave, which is a step up from the carbon many smaller brands use in their overseas factories. The entry-level price tag gets you a set of Suplicy’s own wheels (not quite Zipps, but better than most stock wheels) and a SRAM Rival group. Suplicybikes.com

Ridley y Dean $3 3,499 9

(fram mes set only)

Belgium-based Ridley has long been known for building legendary road frames, but its presence in the tri realm was nonexistent. We expect to see more Ridleys at tris in 2009 now that they have a legitimate, triathlon-ready machine. The Dean features R-Flow slots on the fork and seatstays, a concept borrowed from Oval Concept’s aerobar systems. The slots allow frontal airflow to slide through the frame—instead of around the frame—which trims off a bit of drag. It’s a nice touch, but the real reason to consider the Dean is the frame’s geometry, which can put you in the most aggressive position of your life. Thefastestbikeintheworld.com 9 4 T R I AT H L E T E

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Zinn Custom Ziia Ae ero Magne esium $3,6 650 (frame only)

Magnesium isn’t just a mineral supplement or a component of over–the-counter antacids. It’s actually a solid material used for building frames, and bike guru Lennard Zinn is one of the only builders who uses it. Magnesium is almost as light as titanium and dampens vibration much like carbon fiber. If you want something truly different and you’re looking for a fully custom rig, he’ll be more than happy to build you one. Zinncycles.com

Felt B2 2 $3,79 99 The B2 was a hit last season, mainly because it gave athletes the low drag numbers of Felt’s top-end DA without the higher price tag numbers of its bigger brother. The TTspecific FSA crank, Dura-Ace components and 40mm TTR2 wheels are nice touches that are hard to come by in the price range. If you can’t do without SRAM Red and 60mm Flashpoint wheels, they can be tacked on for an additional $1,800. Feltracing.com

Parlee e TT $3 3,85 50

(framese et, seatp postt, rearr brak ke only) Not the most creative name on this list, but the title actually complements this bike quite well. The Parlee TT is simple, balanced and clean. In an industry in which we’re constantly bombarded with statements like, “This bike will save you one second over a 40K TT if you happen to be riding in a wind tunnel,” the design of this bike is quite refreshing. Parlee’s focus is ride quality and putting you in the most comfortable position possible, and they won’t sacrifice either of those things for the sake of saving you an extra half-watt. That said, they haven’t entirely forgotten about getting aero, demonstrated by the bike’s narrow front profile and the placement of the rear brake under the chainstays. Parleecycles.com 9 6 T R I AT H L E T E

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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

Kuota Kalibu ur $4,00 00 It may no longer be Kuota’s top-shelf offering, but this bike still holds the Kona bike-course record, which makes it a pretty good deal at four grand. Kuota offers eight different build options on the Kalibur, which is very generous by industry standards. This price will get you a Shimano RS10 wheelset and Ultegra SL group. The $6,450 top-end offering comes spec’d with Reynolds Stryke wheels and SRAM Red. Kuota.it

Jamis Xenith h T1 1 $4 4,100 The Xenith design was definitely a step in the right direction for Jamis, a company that manufacturers every kind of bike under the sun but had no serious tri-specific offering until last year. The main tubes are clean and provide predictable handling, while the clever brake-shrouding fork design trims a bit of drag without sacrificing weight or fit. The T1 cuts quite a bit of cost from the top-of-the-line T2 by using a less expensive components (SRAM Rival/ Force) and an Easton Vista wheelset. New for 2009 is a 650c XS size. Jamisbikes.com

Kestre el Airfo oil Pro SL $4,170 0 The recent redesign of Kestrel’s Airfoil frame added a bit of comfort and stiffness to the ride while still maintaining the tried-and-true seat tube-less design. For this price, the Airfoil comes equipped with Mavic Ksyrium Elite wheels, which is likely the best set of training wheels you’ll find in this class. Ultegra SL and a carbon Profile T2 cockpit finish the package. The Airfoil Special Edition, with SRAM Red and Zipp 404s retails for $8,335. Kestrelbicycles.com 9 8 T R I AT H L E T E

APRIL 2009

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

CapTex Triathlon - Monday May 25, 2009 Austin, Texas

$4,499

Blue Triad $4,400 0 Taking a cue from the bona fide tri-specific bike manufacturers, Blue did its homework and spent the necessary time in the tunnel designing the Triad. While it tested well by itself, the Triad was really designed to make the combination of rider and machine as aerodynamic as possible. It’s extremely versatile when it comes to the fit, and the almost unheard of threeposition seat clamp enables your effective seat angle to reach 80 degrees. The pint-sized rear triangle may look a bit odd at first, but the scant stays do a solid job of dampening roads that haven’t been paved since Nixon was in office. Rideblue.com

$4,500

$4,500 - $7,500

Fuji D--6 $4,50 00 If you choose a bike based solely on which one has the most carbon, then look no further. Fuji’s first jump into the world of highend tri bikes is stout but the weight of the D-6 isn’t absurdly high. You can expect the complete build on a medium frame to run around 17.5 pounds. The massive tubes do a fine job of steadying airflow over the frame and also leave little to be desired when it comes to stiffness. The D-6 comes spec’d with SRAM Rival and Novatec wheels for this price, but is also available with SRAM Red and Reynolds Strike wheels for $8,000. A Matt Reed signature edition frameset runs $3,300. Fujibikes.com

Cervello P3 $4,5 500 Chances are you already know a lot about the P3, so we’ll spare you the technical details and wind tunnel rhetoric. It has been the most popular bike in transition for three years running, and even with the introduction of Cervelo’s P4, we still expect the P3 to continue its reign as bike count champ. This price comes equipped with a Dura-Ace group, or you can pick up just the frameset for $3,300. Cervelo.com 1 0 0 T R I AT H L E T E

APRIL 2009

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

VIPER

A NEW NAME FOR SPEED [ASK YOUR LOCAL DEALER]

ceepo.com email info@ceepointernational.com global dealers ceepo.com/dealers dealer inquiries 760.632.9300

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Orbea Ordu $4,5 564 This bike is the reigning Kona champ, although we do have to give a bit of credit to Craig Alexander. Perhaps the most unique feature of the Ordu is the two-cone headtube, which only gives the wind 36mm of front-end width to mess with. We’d like to see a few other builders adopt Orbea’s built-to-order program, which allows you to build up your Ordu piece by piece. This price will get you an Ultegra group, while creating an exact replica of Crowie’s rig costs just over seven grand. Orbea-usa.com

Elite Razor Carb bon $5,100 0 Every Elite bike comes with a lifetime warranty. You don’t even get that kind of treatment when you drop a half-million bones on a Bentley. We also dig the fact that Elite takes the term “fully custom” to extreme levels. You get to choose from an array of colors that puts Crayola to shame and can even do your own airbrushing, lettering and logos. Complete bikes start at just over $5,000, but if you get really carried away with the custom program, you can easily tack on a few thousand extra. Elitebicycles.com

BH GC C Aero $5,,300 Thanks in large part to Kona runner-up Eneko Llanos, BH has been gaining some traction in the tri world, especially on the European scene. Like the Blue Triad, the GC offers a three-position saddle clamp, presenting angles of 74, 76 and 78 degrees. The spec is one of the finest in this group and includes a SRAM Red Group, FSA NeoProTT crankset and the option of Mavic Ksyrium Elite or Zipp 404 clincher wheels. Bhbikes-us.com 1 0 2 T R I AT H L E T E

APRIL 2009

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

Werks Continental, Korbach, Germany: Ferdi Freimuth. Grand Prix GP4000s with

The new GP4000 S

Handmade in Germany

conti-bicycletires.com

877-395-8088

technology and Black Chili.

Kuota Kueen n-K K $5,499 9 The frame of Kuota’s top-end ship remains relatively unchanged for 2009 (save for some sinister new graphics), but like the Kalibur, the Kueen-K is now available with eight build kits. This starter price comes with Shimano RS10 wheels and an Ultegra SL group. If you’re the type looking to destroy Hawaii’s Queen K on your Kuota Kueen-K, you can get a Reynolds Stryke wheelset and SRAM Red for $7,950. Kuota.it

LOOK K 596 $5 5,4 499

(frames set, stem m, E postt, cran nk,, BB, pedals only) The French: Love ’em or hate ’em, they know a thing or two about building bikes, and the LOOK 596 is the newest testament to their design skills. Its looks will get you noticed, but the real reason to splurge on the 596 is the innovative crank system. The crank arms, spider and bottom bracket spindle are a single-piece carbon, which creates a stiffness-to-weight ratio that traditional cranks can’t match. There’s also a unique, rotating axle system on the included KEO pedals that allows you to ride with an effective crank-length of 170, 172.5 or 175mm without changing the crank arms. Lookcycle-usa.com

Guru Merus $5,,750 We’re still suckers for Ti. Perhaps it’s because we feel bad that carbon has pummeled Ti in the tri market, or maybe it’s just because the metal is clean, simplistic look is refreshing when paired against bikes shaped like an X-wing Fighter from Star Wars. The Merus isn’t cheap, but then again you won’t find a whole lot of complete, fully-custom Ti bikes for under six grand. For this price, Guru will spec the Merus with a SRAM Force group and Reynolds Solitude wheels. Three other (and more expensive) build options are also available. Gurubikes.com 1 0 4 T R I AT H L E T E

APRIL 2009

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

Hybrid Full Suit Most Buoyant

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sides to insure maximum buoyancy during the entire cycle of the stroke. The Hybrid features a new, super flexible gusset material that is infused with nano-silicone making it more durable. This has allowed us to use a more stretchy inner lining and has resulted in the most flexible wetsuit ever made.

PowerMax Panels The only truly effective forearm grip panel of ANY suit!

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Pinare ello FT1 1 $5,99 99 Pinarellos are rare, expensive, Italian and great for making your friends jealous. By its standards, the FT1 is relatively cheap, especially compared to the FM1 Montello (its top-end TT bike), which has an $8,000 price tag on the frameset only. Without straying too far from its roadie heritage, Pinarello now offers a more tri-friendly seatpost that will get you much steeper than the UCI limits. The FT1 comes loaded with Dura-Ace components and a MOst carbon crankset. Gitabike.com

Time e RXR Ulltea am $6,000 (frame eset, ste em only y)

The RXR Ulteam is perhaps the finest (and most expensive) bike you’ll find in the “tweener” market. It’s part road bike, part TT bike and all French. Before you drop six grand on it based purely on looks, you should know that it’s not made for flat-and-fast roads. The RXR Ulteam is all about versatility and ride quality, meaning it’s nimble enough to take up Alpe d’Huez but aggressive enough to take on a menacing triathlon courses like Monaco or Alcatraz. Time-sport.com

Samps son 747 7 TT $6 6,499 9 The company’s namesake, Eric Sampson, won’t tell you his bikes are the most aerodynamic or lightest in the world, but he will go toe-to-toe with anyone who claims to have a bike with a smoother ride. The beefy tubes of the 747 make for a comfortable ride and it’s especially forgiving to vibrations coming from the rear triangle. Sampson will build up the 747 to your specifications (starting from this price for a complete bike) and will even toss in a wind tunnel fit if you meet him in Fort Collins, Colo. Sampsonsports.com 1 0 6 T R I AT H L E T E

APRIL 2009

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

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Most transformations are so slow that you barely notice theyâ&#x20AC;&#x2122;re happening. Not so with the all-new Zipp 404. For 2009, weâ&#x20AC;&#x2122;ve taken Craig Alexanderâ&#x20AC;&#x2122;s Kona-winning wheel and improved almost every aspect of performance. The latest edition features a fully toroidal 58mm rim proďŹ le with the third generation of our patented ABLC dimples, saving 9 seconds over its predecessorâ&#x20AC;&#x2122;s 40km split. The larger axles, improved seals, and higher ďŹ&#x201A;anges of the all-new 88/188 hubs increase strength, stiďŹ&#x20AC;ness, and durability without adding a gram to a 1250g wheelset that has already won every race there is to win. Reinventing the 404 wasnâ&#x20AC;&#x2122;t easy. But instant progress never is.

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Cervello P4 $6,8 800 You can’t accuse Cervelo’s engineers of slacking when it came to designing the highly anticipated P4. They had the odd task of trying to manifest a frame that was faster than their own P3, which has been the industry’s standard in aerodynamics since its inception. After spending more time (and money) in the wind tunnel than Boeing, this is what they came up with. Aero improvements from the P3 include an integrated water bottle above the BB, forward-pitched seatstays and a proprietary rear brake housed within the chainstays. It’s available as a frameset only for $4,800. Cervelo.com

$7,499

Quinta ana Roo o CD0.1 1 $7,4 499 The CD0.1 was one of the big surprises at Interbike last year. We had heard that Cervelo was unleashing the P4, and we had already seen sneak peaks of the Ridley Dean and LOOK 596, but we had no idea QR had spent the spring in the tunnel with prototypes of the CD0.1. The end result was one of the more unique frames to debut this year, which features an offset downtube to direct airflow away from the drivetrain. It’s an intriguing idea, and after watching QR’s videos from the tunnel, we won’t be surprised to see other manufacturers tinker with similar innovations down the road. Rooworld.com

$7,500

$7,500 & Over

Guru Crono $7,5 520 Not that we want to give too much love to America Jr., but our neighbors to the north may have us beat when it comes to building bikes. Argon 18 and Cervelo (both Canadian companies) build some of the most aerodynamically flawless bikes available, and Montreal-based Guru is perhaps the finest custom manufacturer on Earth. Rider comfort is Guru’s priority, as demonstrated by its excessively meticulous carbon layup and fully custom tube sizes. You can net a complete bike for as little as $5,750, or get the Zipp/SRAM package (shown here) for about $1,800 more. Gurubikes.com 1 0 8 T R I AT H L E T E

APRIL 2009

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

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Zippâ&#x20AC;&#x2122;s engineers have seen their share of breakthroughs in the wind tunnel. But even we were stunned at the VumaChronoâ&#x20AC;&#x2122;s test results: 9 seconds saved over 40km compared to the next-fastest aero crankset. At just 860g, itâ&#x20AC;&#x2122;s also the stiďŹ&#x20AC;est crankset weâ&#x20AC;&#x2122;ve ever tested, and it features a unique spider-less system to switch seamlessly between single and double chainring setups. So that any rider on any course can take advantage of its groundbreaking shape and features, the VumaChrono is available in six lengths, three chainring combinations, and your choice of ceramic or Zippâ&#x20AC;&#x2122;s ultra-precise steel bearings. TJ Tollakson and Jo Lawn debuted it in Kona, and theyâ&#x20AC;&#x2122;ll tell you that the VumaChrono backs up its numbers in the lab with performance on the road. Find out for yourself. The VumaChrono is for real.

> - 4 4 ' 3 1

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Ceepo o IM Vip perr $7,800 Rumors are already swirling that Batman has chosen to cruise the streets of Gotham with this bike in the sequel to “The Dark Knight.” While many of the design cues appear to be purely aesthetic, we give Ceepo props on two accounts: First, you can’t say that it copied another manufacturer, and you won’t find another bike like this out there. Second, the frame width is absurdly narrow, which is one of the most important aspects of aerodynamics. At 26mm wide, you won’t see any of these at UCI races (it’s well below their minimum width), but as the new bike sponsor of Ironman, we expect to see a few pop up in transition in 2009. Ceepo.com

Argon 18 E-112 2 $8,450 0 The E-112 is technically Argon’s mid-level offering, but for those who are picky about aerobar options, it’s likely a better one. The frame is almost identical to the E-114, save for the lack of an integrated front end. This allows athletes to choose a specific stem length and aerobar system. The spec kit leaves nothing to be desired and includes a Zipp 1080/808 wheelset and SRAM Red group. Argon18bike.com

Lites speed Bllade e $8 8,5 500 (frame e, fork, Ti seattpostt only)

The completely revamped 2009 Blade marks the pinnacle of what can be done with titanium. It also marks the pinnacle of how expensive you can make a bike. Only 50 of these will be produced each year, and if you want this frame and a build that will do it justice, you had better be on Forbes richest people list. For the sake of demonstrating just how lavish this bike is, if you were to kit it out with a Shimano Di2 electronic group, Zipp 1080/808 wheelset and HED Blackdog bars, you’d have to fork over about $16,000. Your friends will hate you—but that’s OK—you can buy new ones. Litespeed.com 1 1 0 T R I AT H L E T E

APRIL 2009

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Trek Equin nox x TT TX 9.9 SSL $8 8,5 580 If it’s good enough to meet Lance’s strict standards, chances are you won’t have too many complaints. The top offering from the TTX line is for those who value performance over price. Trek uses only its top-end OCLV Red carbon for the frame and completes the build with a SRAM Red group and a full complement of Bontrager parts, including Aeolus 5.0 carbon wheels. Trekbikes.com

Specia alized S-W Works s Transiition $8 8,80 00 The crème de la crème of the Transition line takes Specialized’s Kona-winning frame and pimps it out to the fullest extent to appeal to the budget-less consumer. The S-Works Transition comes stocked with a SRAM Red group, Zipp 404 carbon clinchers, Easton Attack TT bar and Specialized’s own carbon crankset. Specialized.com

Scott Plasma a 2 LTD D $8,999 9 The fastest bike in Kona last season (powered by the 200+ pound Estonian on our cover). Like the other bikes in this price category, the Plasma’s hefty price tag is a reflection of the cut-no-corners spec. The uniquely designed frame (check out the integration of the fork and downtube) is paired with a SRAM Red group, Zipp wheelset and Profile CX3 cockpit. Scottusa.com

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APRIL 2009

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

Free Shipping Same Day Shipping Huge Inventory Low Price Guarantee see website for details

TriathleteSports.com 800.635.0528

Felt DA A $9,29 99 It may not leave a lot of coin left over for racing, but at least Felt’s top-shelf offering leaves zero room for future upgrades. It’s one of the only bikes to spec the new Dura-Ace 7900 group this year, which costs a pretty penny if you want to buy it after market. Felt also includes its own Devox aerobar, a Zipp 1080/808 wheelset, and of course, its popular Bayonet 2 fork. Feltracing.com

Argon 18 E-1 114 4 $9,4 450 The E-114 is all about attention to aerodynamic details. Argon designer Gervais Rioux saw the stem as an aero nuisance, so he got rid of it and integrated the aerobar and fork. The front brake, while necessary, doesn’t help reduce drag, so he shielded it behind the fork. The mammoth tubes of the E-114 have been made as flat as possible to further reduce the frontal profile. This price may also cost you your marriage, but you’ll make up for it by scoring a Zipp 1080/808 wheelset and DuraAce group. Argon18bike.com

Canno ondale Slic ce ate $10 0,00 00 Ultima For roughly the cost of a foreclosed home, Cannondale serves up its spare-no-expense option. The Ultimate’s spec is worthy of its name and includes a SRAM Red group and Zipp ZedTech 6 wheelset. The BB30 with Cannondale’s SI Hollowgram crankset is a very nice extra as well. Cannondale.com 1 1 4 T R I AT H L E T E

APRIL 2009

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

You can spend a lot more for a wetsuit, but you won’t swim any faster than you will in a Neo Sport® Triathlon wetsuit. Neo Sport® has been designing, patterning, building and perfecting wetsuits for 45 years. That’s about 40 years longer then most of our competition. So wether you’re a hot shot pilot or just in training, you can depend on Neo Sport® to keep you “mach-ing” the competition.

Speed Skin Material: 5mm Hydrophobic Speed Skin neoprene construction provides maximum lift position of legs and torso. Ultra durable “molded skin” exterior surface ensures a low drag coefficient.

Enhanced Fit and Comfort: Low modulus neoprene laminated with ultra high stretch synthetic blend fabric wraps you in comfort, and provides a compression fit, locking out water entry which can slow you down.

Transition Enhancements: Narrow clavicle cut, ultra wide rotational area, EZ-out zipper system and mid calf leg opening all combine to avoid snags and speed your transition times.

www.neosportusa.com | ask@neosportusa.com | 800.927.2840

W hee els

Priced per set

Eas ston n EC C90 0 Aerr o $1,9 999 9

Felt TTR Aero 2 $6 600 A lot of aero for not a lot of price, the 40mm-deep 6061 aluminum rim, built on a hub with polished aluminum pawls and complete with titanium skewers makes for a Shimano, SRAM or Campagnolo-compatible wheelset that is a great value for the budget-conscious. Feltracing.com

Upgraded for 2009, the EC90 Aero has new R4SL hubs that are lighter and feature ceramic bearings. The wheels are built with bladed Sapim spokes, and come with a set of SwissStop brake pads. Eastonbike.com

EDG GE Com mpo osite es 68m mm $2,5 550 0 Designed and built in Utah, this wheel undergoes a molding process that makes it one of the strongest carbon fiber rims on the market. Laced with DT Swiss hubs for a silky ride. Edgecomposites.com

Hed Jet 6 Fllam mme e Rou uge $2,000 0 Used to carry Chrissie Wellington to her second Hawaii Ironman world title last year, the Jet 6 Flamme Rouge has the hot upgrade of a carbon fiber hubset, titanium hub internals, ceramic bearings and titanium skewers. Hedcycling.com

Zipp p Ze edttec ch 8 0 8 (pric ce varrie es) Useful over a variety of terrain, the 81mmdeep 808 has been a popular wheel. Zipp has redesigned it for â&#x20AC;&#x2122;09, bringing not only a toroidal rim shape, but also a new hub with Swiss bearings and a stiff new 17mm axle. Add ZedTech for fully custom decals, spoke nipples and anodized hub color. Zipp.com

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

APRIL 2009

T R I AT H L E T E 1 1 7

Bon ntrr a ge er Aeo olu us 9.0 0 $2,,50 00

Craig Alexander Photo by Robert Murphy | All Photos Show Options

N SONIC NEW! CARBO CERVÉLO P2C, P3C, P4C U Carry Hydration, Tire/Tubes, Levers, Inﬂation U Carbon Carrier 49g (ex Ti hardware) U $$$$

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Debuting in February, this is the wheel that Chris Lieto and the Astana team have been testing with over the winter. Designed in collaboration with aero-guru Steve Hed, the Aeolus 9.0 has a newly optimized 90mm rim shape, suitable for all but the windiest days. Swissmade hubs finish off the 9.0, and there’s no rider weight limit. Bontrager.com

F lash Point FP60 $1,35 50 With the same toroidal rim shape as its Zipp-branded brethren, the 60mm-deep FP60 features Japanese bearings in the hub, which help keep the price down. Hand-built in Indiana on an alloy clincher rim, the FP60 is strong enough for double duty as a daily trainer or weekend racer. Flash-pointracing.com

SUPER WING PRO LEVEL ALLOY

UÊ Carry Hydration, Tire/Tubes, Tools, Inﬂation, Phone, Keys/Cash UÊ Carrier 85g (ex hardware) 3 Colors UÊ $$$

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1 1 8 T R I AT H L E T E

APRIL 2009

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

SRAM M S80 0 $1,40 00 The 82mm-deep woven carbon design dampens road vibration and limits fatigue, while the alloy clincher design is useful for racing and training (as long as the winds aren’t screaming). Available with black or silver spokes. Sram.com

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Ro olf Priima a Carrbon n TT T $2,,19 99 The 1,295-gram Carbon TT tubulars have the lowest spoke count available on the market (10 in front, 12 rear). The 58mm rim depth will cut down plenty of drag on those perfect days without driving you crazy when the crosswinds pickup. Rolfprima.com

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$4,500

Cole Shu urik ken C50 0 Lite e 650 $1,6 Coleâ&#x20AC;&#x2122;s Dynamic Spoke Alignment hubs feature dual-threaded, straight-pull spokes at high tension. Full-carbon clincher uses high-compression carbon fiber molding technology to make one of the strongest carbon clinchers available. Compatible with Shimano, SRAM and Campagnolo bikes. Velimpex.com

â&#x20AC;&#x2DC;09 Ult SL

$2,700

Amerrican Clas ssic 42 20s $1,07 70 A jack-of-all-trades wheel strong enough for racing or training, the 420 also hits the mark in the aesthetics department with a sexy white version to compliment the staid black. Within lay its true character, including the miniscule Micro 55 hub, bladed spokes and a 34mm-deep rim. Amclassic.com

â&#x20AC;&#x2DC;09 Ult SL

$1,750

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| APRIL 2009

T R I AT H L E T E 1 2 1

ofďŹ cial supplement sponsor

Gray y 95m mm Tu ubula ar $1,39 99 Also available as a carbon clincher for a $200 upgrade, the 95mm wheel (like Grayâ&#x20AC;&#x2122;s sub1,000-gram disc and 40 and 50mm carbon clinchers) features bladed spokes and smooth hybrid bearings in CNC-machined hubs, and are Shimano and Campagnolo-compatible. Synergysport.com

' " #% "# D D E D D D D D D D D D D

" $ !% # â&#x20AC;&#x2DC;09 QR Seduza

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Shima ano Du ura a-Ac ce WH-7850 C50 TU Carrbo on Tubula ar 00 $2,40 A 50mm, high-modulus carbon fiber rim surrounds one of the finest hubs in the industry (which has a three-year warranty on its internals). A titanium freehub is Shimano and SRAM compatible. Shimano.com

B .*<;2/<4 >7=.6 3 ,*9+76 B <24; /79 :8..-C:;2// 4201; 625+4. â&#x20AC;&#x2DC;09 QR Dulce DA mix

$2,699

Fu ull Sp peed Ah head RD D 488 $1 1,2 299 The carbon fiber tubular weighs in at just over 1300 grams and is Shimano, SRAM and Campagnolo compatible. Fullspeedahead.com

B %4;25*;. /.5*4. :8.,2/2, ;92 +23. B <:; *:3 .*;1.9 74462,3

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

| APRIL 2009

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Built for Iron Men

KUEEN-K - TRIATHLON

ANDY POTTS

s Extraordinary frame design s Excellent aerodynamic due to its radical tube shape, brake positioning and internal cable routing s Super power transfer bottom bracket area s Stable geometry for all types of racing.

kuotanorthamerica.com

Rova al Rap pide e Star carb bon tub bular $2,600 0 The unique Star hub raises the flange height of the hub, allowing for an unconventionally narrow spoke stance, which makes for less exposed frontal area. Roval cuts no corners, using a 48mm-deep carbon rim, self-aligning hidden spoke nipples and DT Swiss Aerolite bladed spokes. SwissStop brake pads are included. Specialized.com

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PRO 4-Rays $2 2,330 0 and d Discw w heel $2,4 460

Slice Ultimate

The full-carbon, four-spoke front wheel sports Shimano Ultegra hub internals that are among the smoothest available. Pair it with the smooth 1,090-gram carbon clincher, which also features Ultegra internals. Pro-bikegear.com

$9,999

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Time Hi-Ten nse e $1,8 895 With lateral stiffness as the primary feature, the Hi-Tense uses a patented, balance-centric design with front and rear rims of differing heights to optimize spoke-pulling symmetry. That lateral stiffness makes for comfortable training rides. Time-sport.com

Slice 3 Ult-SL

$3,399

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$2,799

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

| APRIL 2009

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Aero obarr s Profile e Desig gn Voln na $8 875 The aerospace engineer-designed, top-of-the-line Volna features a full carbon fiber airfoil wing design and ski-bend extensions with internal cable routing. The 670-gram bar has an integrated armrest bracket that allows for low positioning. Includes F25c adjustable anatomic armrests. Profile-design.com

Oval Concep pts s A91 10 Ae er go Road Bar $3 329 9 Shown matched with an R900 stem, aero front cap and A910 SCCS clip-on (all modular parts sold separately), the Aergo bar has a flat top for aero advantage and a Kevlar layer to prevent catastrophic failures. With the A910 SCCS clip-on and A900 stem, the bar has a full aerobar setup, and one truly unique feature: There are no stresses placed on the bar itself, because none of the aero additions are clamped to the bar. Available in 26.0 and 31.8 diameters. Ovalconcepts.com

Valdo or a Carrbo on Clip-o on $240 The new 260-gram clip-on has standard and oversized bar compatibility, infinite adjustability and is supplied with three risers for optimal fit. Valdoracycles.com

Gray Rage $69 99 The 890 gram carbon fiber Rage features raised forearm pads with a carbon fiber fixing plate, delivering a shock-absorbing cantilever effect. Itâ&#x20AC;&#x2122;s a nice touch on those really long days. Also available with standard up-bend extensions. Synergysport.com

Felt Devox x Carb bon $900 The full-carbon Devox has tons of adjustability for such a simple package, with a flappable basebar offering 2cm of rise or drop and a three-position setup for extensions. And it weighs just 595 grams. Available in 26.0-stem diameter with internal cable routing. Feltracing.com

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APRIL 2009

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Easton n Attac ck TT $6 600 The beauty of the Attack TT is its simplicity, with integrated extensions and forearm pads. The integration makes for fewer cinching bolts, resulting in a wicked light bar (388 grams). Eastonbike.com

3T Brr ezza LTD D $8 800 The newest bar in 3Tâ&#x20AC;&#x2122;s stable, the Brezza clip-on, features a 40cmwide carbon basebar, internal cable routing and carbon fiber S-bend extensions. It weighs in at 772 grams. Thenew3t.com

V ision n Trima ax SI Carbo on $770 Vision debuted one of the first aerobars with a wafer-thin carbon fiber basebar. But the company departs from stem integration with its first non-integrated bar, allowing you to use your own 31.8 stem. The 775-gram bar is available in a standard up-bend or a cut-to-fit j-bend. Visiontechusa.com

Zipp VukaAe ero o $1,,250 Wind tunnel-proven Eppler design makes for a basebar with no negative aero effect within 2.5 degrees of horizontal. Zippâ&#x20AC;&#x2122;s top-end bar also features integrated brakes and comfortable, adjustable forearm and extension placement. The VukaAero weighs 860 grams. Zipp.com

Ovall Con nce eptts A92 21 $895 5 The unique design of the A921 allows for a bi-level, Venturi-slot JetStream basebar attached to an A711 over/under faceplate stem. The design means only the stem fixes to the basebar, making for an ultrasafe aerobar with no major stress points. Ovalconcepts.com 1 2 8 T R I AT H L E T E

APRIL 2009

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WIN 2 FREE ENTRIES TO

June 13 & 14 San Francisco, CA escapefromalcatraztriathlon.com

One lucky winner will win 2 race entries to the ESCAPE FROM ALCATRAZ TRIATHLON, plus 2 nights stay in the host hotel!

Subscribe or extend your current subscription, and you’ll not only

SAVE 51%

off the cover price, but you’ll also be entered for a chance to

WIN 2 RACE ENTRIES! Offer expires May 31, 2009. No purchase necessary. Official rules are listed in the back of the magazine.

triathletemag.com

3T Ven ntus LTD $1,,200 The centerpiece bar in the 3T line, the Ventus LTD, delivers one of the thinnest carbon fiber basebars in the industry, as well as integrated brake levers, internal cable routing and extension options (straight is supplied, with S-bend and ski-bend extensions available). Thenew3t.com

Bontra a ger Rac ce XXX Litte Aerob bar $70 00 Tour- and Ironman-proven, the Race XXX Lite has a fully adjustable pad and extension placement on a wafer-thin carbon fiber base. At just 630 grams, it also holds its own among the lightweights in the category. Bontrager.com

PRO O Mis ssiile $96 60

HED Black k Dog Aerr obar $900 0 Hed goes aggressive with a downward-bent, 42cm-wide basebar (with 7cm of drop) and integrated carbon fiber brake levers. Three extension bends are available, including the shown lazy S-bend. Hedcycling.com

Pedals soft Av viio on TT T $69 90 At a dollar a gram, Bay Area-based Pedalsoft presents a seamless product, with both the extension and pad placement hardware mounted directly to the accompanying stem, providing eight points of adjustment. Comes with two pairs of pads (thick and thin). Pedalsoft.com 1 3 0 T R I AT H L E T E

APRIL 2009

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At just 485 grams, the Missile is a lightweight, with adjustable extension, integrated cable run and gel armrest pads. Its hallmark, however, is the aggressive, narrow (38cm), down-bent basebar. Pro-bikegear.com

Stratiics Aerr ob bar $729 9 Exceptional adjustability is the focus of the Stratics carbon fiber aerobar. The arm rests move fore-aft, side-to-side and rotationally for a perfect fit. The extensions also feature an expanded, increasingly ergonomic handgrip area so your hands stay relaxed on long days. Another nice touch is the non-slip coating behind the shifter and brake area, making handlebar tape unnecessary. Sampsonsports.com

He elm mets

Giro Lo ockUp Ion nos $230 0 and Ad dvantag ge 2 $1 160 To make matching the color of your road and aero helmets effortless, Giro created the LockUp series, featuring the Advantage 2 and Ionos helmets. You choose from five “locked up,” or matching, colorways, for the helmets worn by the likes of Normann Stadler and Lance Armstrong. Giro.com

Louis s Garn nea au Diam mond $190 New for 2009, the Diamond is Garneau’s new lightweight at 285 grams. Forty (yes, 40) vents litter the helmet to keep you cool. To keep you safe, the helmet features two carefully located polycarbonate bars and nine carbon bridges, providing strength exactly where it’s needed. Louisgarneau.com

Bell Arr ray $1 100 0 Taking cues from more expensive models, the new Array delivers tons of cooling from 22 vents and fit perfection via the TAG fit system, which allows riders dial fit in two directions. Bellbikehelmets.com

Laze er Tarr diiz TT $17 75 Designed in the tunnel with long-distance triathlon in mind, the Tardis features a vent on top of the helmet designed to fit a water bottle mouth (to squirt in cold water). Water is dispersed through the helmet to pads designed to move water equally over the head. Available in two sizes with one-hand fit adjustment. Lazerhelmets.com 1 3 2 T R I AT H L E T E

APRIL 2009

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THE AMICA TRIATHLON SERIES

7 SPRINT RACES 1 CHAMPIONSHIP May 17 June 21 June 27 July 25 August 2 August 9 September 12

Amica TexasMan Triathlon 5430 Sprint presented by Amica Amica Old Hickory Triathlon Amica Triathlon at Lake Wylie Mid-Summer Triathlon presented by Amica Amica Niantic Triathlon Amica Lake Las Vegas

Portland Niantic Las Vegas

November 1

Amica Championship

Phoenix

For more information visit

www.amicatriseries.com 2009

Presented by...

mid summer

Presented by

Dallas Boulder Nashville Charlotte

Speciialized d S--Worr ks $230 The lightest certified helmet in the world (a medium weighs a scant 225 grams) the S-Works uses Kevlar inside to cut down on material without sacrificing structural integrity. The strap originates from the temples of the helmet instead of the top, a nice feature for quicker transitions and added comfort. Specialized.com

Spiuk Krono os $229 9 The Kronos has two slice vents at the temples to help funnel cooling air into the extra-long tail. A mesh port at the end of the tail keeps air flowing out of the helmet as well. Obsessive-compulsive triathletes will dig Spiukâ&#x20AC;&#x2122;s unique fit system, which allows for millimetric adjustments on the fly. Dpmsports.com

Limarr Crono o Race e 09 $1 170 The Crono offers a blend of comfort and aerodynamics for the rider looking to shed a bit of drag without burning up. It features five vents, a generous amount for a TT helmet, and the compact design keeps the Crono feeling light on your head. Pronetcycling.com

Rudy Projec ct Sling ger $100 The newest model in the Rudy Project helmet line is loaded with vents and deep internal channels for optimal coolingâ&#x20AC;&#x201D;at a reasonable price point. Available in five color options. Rudyprojectusa.com

Gray AeroD Dome e $14 49 The AeroDome features an adjustable ventilation system, which means added warmth at the chilly spring races and extra ventilation during summer heat waves. Perhaps even more appealing is the price tag, which makes it one of the most affordable aero helmets on the market. Synergysport.com 1 3 4 T R I AT H L E T E

APRIL 2009

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Sh hoes

Shiman no SH-T TR7 70 Cu ustom m Fiit $350 Pricey compared to most tri shoes, but affordable when compared to other custom-fit kicks. The TR70’s sole can be thermo-molded to your foot’s unique shape, that adds comfort and relieves metatarsal stress. A unidirectional carbon fiber sole delivers solid power transfer and a removable, antibacterial foot bed keeps the shoe from smelling too funky. Shimano.com

Pearl Iz zumi Elite Road d $17 70 Who says a tri shoe has to have just one strap? Three Velcro straps make for ratchet-less transitions and also provide adjustable comfort across the instep of the foot in training and on race day—a key feature in the late miles of an Ironman. Pearl uses a very low plate stack and unidirectional carbon in the sole so you don’t feel like you’re being robbed of power. Pearlizumi.com

Specia alized Trrive ent $170 Co-designed by three-time Ironman World Champ Peter Reid, the low-cost, high-tech Trivent continues to be one of the most popular shoes in transition. They’re especially beneficial for those with alignment issues, as the unique shape of the outsole and footbed force the foot into an efficient and injury-reducing position. Specialized.com

Scott Tri Carbo on $230 0 The sex appeal of these shoes is the full carbon sole, which wraps into a cocooning heel cup so you can assault your pedals throughout the entire stroke. We also dig the tiny loop on the inboard ankle, which allows you to level your pedals in T1 with a rubber band. Use it to master the flying mount and you’ll at least look faster than your transition-rack neighbor. Scottusa.com

Spiuk Casta $150 0 For the budget-conscious consumer, the Casta is the most affordable shoe on our list this year. The glass fiber and polyamide sole performs surprisingly carbon-like under stress but costs considerably less. Dpmsports.com

Diadora a Infinitty Carbo on $29 99 Diadora builds its shoes with a comfort-first approach, a bonus for those of us who have to run 26 miles after pounding our feet on the bike. The Infinity has two separate sections in the sole: A carbon spine to maximize stiffness and a nylon perimeter to dampen road vibration. Cannondale.com

Sidi T2 2 $280 Some of the finest all-white kicks we’ve seen since Michael Jackson stopped making music videos. A carbon-composite sole promises stiff power transfer, while the minimalist upper delivers not only ample cooling, but also sock-free comfort thanks to a brushed interior. Available in men’s- and women’s- specific fits. Sidiusa.com

Bontrag ger RXL L Hilo $170 A new addition to the Bontrager shoe line, the tri-specific Hilo has a twostrap ventilated upper and an external molded heel cup to ensure a locked-in position and reduced slippage when racing without socks. Bontrager.com 1 3 6 T R I AT H L E T E

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WINNING JUST GOT EASIER. Airfoil Pro Special Edition Scientifically-tested in the A2 Wind Tunnel, race-tested on the lava fields of Kona.

Talon Tri New, stiffer bottom bracket area (translated: super stiff, super responsive) and aero tubes (translated: super clean and super fast).

kestrelbicycles.com 215.824.3854

Grr oup pse ets SRA AM Red $2,0 099 At under 2,000 grams for the complete setup (or under 1,800 grams with BB30 and ceramic bearings), a 1:1 cable-pull ratio on its road shifters and that unique hollow PowerDome cassette, the top-end Red group is supplemented for â&#x20AC;&#x2122;09 by an optional new TT addition: the innovative R2C bar end shifter, which sees the lever return to its central location on any upshift or downshift. Sram.com

Campa gno olo Sup perr Re ecord $3,,17 70 The brand to debut the quick release skewer so many years ago is also the first to debut an 11-speed groupset. The new Super Record has a narrow 5.5mm chain that finesses 11 speeds in the rear, with a wholly redesigned road shifter and a new rear derailleur with ceramic pulleys. Campagnolo.com

Samp pson Stra atics s SL L $1,499 Sampson debuts the new Superlight group for 2009, cutting weight with a new 645 gram carbon-fiber crankset as well as the SL brakeset (with carbon fiber pad holders and alloy torx fasteners) and the new 112-gram SL cassette. Low weight is great, but itâ&#x20AC;&#x2122;s the low price that caught our eye. Sampsonsports.com

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Shiman no Dura a-A Ace 7900 $2,700 ($2,350 0 with TT shiffters an nd brake levers)) Debuted at the 2007 Tour de France, the long-awaited, upgraded Dura-Ace group was re-designed from the ground up, with a newly shaped STI road shifter (with shorter throw and adjustable lever reach for smaller hands), internal cable routing and a crank that redefines stiffness standards. It can also be paired with the one-of-a-kind Di2 electronic aerobar shifters and derailleurs. Shimano.com

The new HED JET 4 Flamme Rouge

Technical Specs: Carbon hubs Ceramic Bearings 6/4 Ti ratchet ring Ti Skewers 23mm Scandium alloyed rim

With ceramic bearings, carbon hubs, Ti ratchet ring, Ti skewers and Scandium alloyed rims, JET 4 FR wheels are undeniably lust objects. But all that carbon and titanium is for speed, not looks. These crazy fast JETS corner like they’re hard-wired to the asphalt. They’re stiffer than last week’s baguette and climb like they’re paid to do it. It’s 1k to go... are you pack fodder or on the podium? To learn more about the JET 4 FR visit us at: www.hedcycling.com

Speed for everyone

Pe eda als s

Time RXS Fiirstt $11 15 The entry-level First features the same composite body, same adjustable Q-factor, float and angular adjust, even the same weight as the top-end RXS Racerâ&#x20AC;&#x201D;for $70 less. Time-sport.com

LOOK K Keo Carrbon n $25 50 A mainstay with many for its reliability and durability, the Keo Carbon (which had the greatest presence among athletes racing at the Hawaii Ironman last year at 40 percent) features a lightweight compressed carbon body, tension-adjustable release (with a new, white rear clip plate) and CroMoly axle. Lookcycle-usa.com

Samps son Strr attics S3 $19 99 Used by several top pros, the S3 features a magnesium alloy body, titanium spindle, sealed bearings, adjustable tension, adjustable rotational feel and a large platform for even power distribution, all at just 116 grams per pedal. Sampsonsports.com

Shima ano Dura--Ace e PD--78 810 SPD-S SL $300 0 Renowned for its longevity, silky-smooth spindles and large platform surface for excellent pressure dispersal, the Dura-Ace pedal maintains that reliable stainless steel platform and adjustable pressure entry and release. Shimano.com

Spee edpla ay Na anog g r am $630 0 The ultimate in exotic, the Nanogram offers the same performance features as the Speedplay Zero pedals, but it undergoes a manufacturing process (using aluminum bowties, ceramic bearings, carbon fiber spring housings and titanium fasteners) that cuts weight by 20 percent, resulting in 65-gram pedals and a lighter 90-gram pair of cleats. Speedplay.com 1 4 0 T R I AT H L E T E

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The clock is relentless. So are we.

Our WindShield® (patent pending) fork shrouds the rear-facing front brake caliper within the fork legs, shielding it from leading-edge airflow and yielding a 10% decrease in frontal drag compared to other aero forks with front-mounted brake calipers.

2009 Xenith T2

2009 Xenith T1

2009 Trilogy

2009 Comet

With all the noise the Xenith T-series made last year, who would

T-series upgrades like a wind-cheating WindShield® fork and

have expected that the only thing we wouldn’t do for 2009 was

TwinPin aero seat post for perfect positioning.

settle for what we had. Not only do the highly praised T2 and

When it’s time to take down that personal best, a relentless

T1 get sleeker and faster this year, thanks to more time spent at

attitude is what makes the difference. Don’t settle. Bridge the gap

the wind tunnel, but our Trilogy and Comet get clock-stopping

from water to run on Jamis.

www.jamisbikes.com

Tirr es Contine ental Gran nd Prrix $6 60 Redesigned for 2009, the classic GP clincher now features Conti’s proprietary Black Chili tread compound (which Conti says improves adhesion by 30 percent and reduces rolling resistance by 26 percent) and a new PolyX puncture protection layer. There are also unique 22mm and 24mm tire widths—akin to Conti’s popular Force and Attack race combo. Highwaytwo.com

V ittoria a Triathlo on EVO CS Tub bullar $140 A longtime favorite of many pros, the EVO CS delivers an exceptionally smooth ride thanks to a Corespun 290 tpi casing, which is covered by a micro-file tread comprised of Kevlar silicone oxide. This all means you can spend a bit less time worrying about flats on race day. Vittoria.com

Vr ede esttein Forte ezza Comp p $6 66 TriC Known for its supple ride, the TriComp serves as a great racing clincher, with double-overlapping casing to provide that silky ride at upwards of 145psi, along with a polyamide strip under the center tread for flat protection. Vredestein.com

Spe ecializ zed d S-W Works s Mond do Tub bularr $90 0 Specialized’s top-end tire is all about a balance of four elements: low rolling resistance, flat resistance, traction and light weight. A 290 tpi spun casing keeps the ride of this sew-up supple, while a dual-radius tread presents low rolling resistance on the straights and grip in the corners. Specialized.com

Zipp Tangentte $72 (clinc che er), $90 (tu ubular)

Bon ntra a ger ce X Lite e Rac Aerr o TT $60

Aside from being the world’s only dimpled tire (it’s Zipp, what did you expect?), the Tangente’s 290 tpi casting gives your set of 808s the ride quality they deserve. The boys at Zipp, who spend an absurd amount of time in the tunnel, say the 21mm tire width optimizes front-on aerodynamics. Zipp.com

With aerodynamics as the chief concern, Bontrager engineers created a clincher that had extra material at the sidewall that they call TT Wings, which effectively creates a flat surface from tire tread to clincher rim sidewall. That smooth surface reduces turbulence as air flows over the tire. Bontrager.com

Schw walbe Ultrr emo R $72 This freakishly light (180 gram) clincher brings the German brand in line with the top brands in the tire game. The featherweight tire has excellent rolling resistance and the array of color options should please those who are overly obsessed with the way their ride looks. The DD version adds extra sidewall protection for additional protection. Schwalbe.com 1 4 2 T R I AT H L E T E

APRIL 2009

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When concentrating on three sports, the last thing you want to worry about is tires. That’s why I choose to race and train on Maxxis – for performance and dependability. - Jen Perez, Professional Triathlete

Photo :D

aemm

rich Pho tog

raphy

The Cormet ONE70 TECHNOLOGY – 170 TPI CASING FOR A MORE RESPONSIVE & COMFORTABLE RIDE 2-PLY NYLON BREAKER FOR INCREASED PUNCTURE RESISTANCE PRO ROAD COMPETITION TIRE

maxxis.com

Sa add dle es

V ision n Aero Ma ax Ti $99 9 Designed by triathletes on staff at Full Speed Ahead, the new Aero Max Ti features a domed shape, a lower aero cowling under the nose and a gel-padded tip. Vision also uses top-shelf hollow Ti rails on a saddle with an entry-level price. Props to Vision for not being afraid to jump on the white-is-the-new-black bandwagon. But yes, it’s available in plain ol’ black too. Fullspeedahead.com

Profile e Desig gn Kon na Sad d dle $80 If you find yourself frequently shifting your sit bones along your saddle’s nose, and you’re the frugal type, this is your saddle. The mammoth nose allows you to change your position without settling on a plush-less spot. The Kona is available with men’s-and women’s-specific padding options. Profile-design.com

Selle Italia SLR R T1 Gel $18 85 Selle Italia didn’t forget about the fact that triathletes don’t always ride in a trispecific position when it designed its tri-specific saddle. The company uses the same shape of its popular SLR road saddle with extra padding in the nose for comfort when you’re hammering on your aerobars or just chilling atop your armrests. Pronetcycling.com

Cobb Cycling g VFlow w Plu us $149 Designed by renowned engineer John Cobb (also known as the human wind tunnel), the uniquely designed VFlow comes with a 180-day, no-questions-asked guarantee. That even puts Bowflex to shame. The saddle has a raised nose to provide firm support, but relieves the tip to reduce pressure in a place where pressure is definitely not a good thing. Cobbcycling.com

Selle San Ma arc co As spide e TT $300 One of the first saddles to hit the market with a tri-specific nose, the Aspide offers a bit of extra padding when you’re in your most aggressive TT position. Carbon reinforcement on the shell and rails help tone down vibrations in the place where you need it the most. Sellesanmarco.com

Felt De evox Carrbon Road d $280 The Devox name represents the pinnacle of Felt’s capabilities, and the Carbon Road is no exception, with nothing but carbon throughout the base and rails. It’s available in black or white and tips the scales at 160 grams. Feltracing.com T R I AT H L E T E M A G . C O M

APRIL 2009

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PRO Griffon n SL Sa addle $140 A great option for athletes who feel most tri-specific saddles are way overbuilt. The high-density foam won’t leave you screaming in pain, but you won’t feel like you’re on the banana seat from your circa-1976 Schwinn either. Pro-bikegear.com

ISM Adam mo Racing g $190 Using the oddly-shaped Adamo is a lot like wearing a top hat. It does wonders for some and it simply doesn’t work for others. If you can’t find comfort with a conventional saddle, the split design of the Adamo is worth a try. It’s designed specifically for athletes who ride with their hip angle in the zero- to 30-degree range. Ismseat.com

Specia alized TriiTip SL Gell $150 Specialized brings its Body Geometry concept to saddles as well, with an emphasis on building a saddle to work with your body, instead of forcing your body to comply with the saddle. The center cutout is a blessing for triathletes who don’t enjoy spending all day on the nose and the transition rack hook helps minimize embarrassing bloopers in T1. Specialized.com

Fi’zi:k k Arion ne Tri 2 Brr aiided Carbo on $19 99 The simplistic design and universal fit of the Arione has made it the most popular saddle in the sport (judging by last year’s Kona saddle count). The 300mm-long platform makes for a saddle that’s equally comfortable in a slack road position or an aggressive TT position. Fizik.it

Felt 3.1 Tri $8 80 Felt’s tri-specific saddle uses a conventional shape with one very nice extra: 100mm rails, which makes it easy to ride as steep as Bjorn or as slack as Chrissie. Oregon-based Felt has stayed true to its roots in the rainy Northwest by using a waterproof cover on top. Feltracing.com

ProLog go Scrr atc ch Nack $4 420 Make your inner weight weenie rejoice and your financial advisor cringe. The Nack uses ultra high-end materials, like carbon, Kevlar and alloy in the rails, carbon throughout the base and ridiculously light foam on top. The end result is a padded saddle that weighs only 158 grams, or roughly the weight of a couple of ballpoint pens. Prologotouch.com

Stratic cs Carb bon n TT $239 9 This saddle takes the less-is-more approach to a new level, but it’s surprisingly more rideable than it looks. It has padding where you truly need it and only wafer-thin carbon where you might not. We don’t have the guts to try it over 112 miles, but at 111 grams, the Stratics is a solid option for short-coursers who are more obsessed with weight than a European runway model. Sampsonsports.com 1 4 6 T R I AT H L E T E

APRIL 2009

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Elitte Custo om Ma acia a $53 Comprised of composite material with a carbon-look finish, the Macia self adjusts to fit a variety of bottles without sending them rocketing toward the dude drafting off you. Pronetcycling.com

Saris T-Bone es $349 9 The first rack to serve duty beyond the car, the T-Bones does it all on the car with an integrated lock system. Once youâ&#x20AC;&#x2122;re done traveling, use the accompanying transition bag to move the 10-pound rack from hitch mount to the included home stand, presenting a simple, elegant way to store your bike after travel. Saris.com

Specia alized Viirtue e $50 0 While designed to meld seamlessly with the Transition tri bike, the Virtue will work with other frames as well, delivering 21 aerodynamically optimized ounces of fluid. Specialized.com

Spe ecializ zed d Spe eedzo one Co omp $65 5 This easy-to-use, easy-to-install wireless computer delivers the basics (speed, odometer, trip meter) as well as a unique speed comparator, an interval timer, stopwatch, beeper alert and option for a wired cadence kit. Specialized.com

Profile e Desig gn ABS S Ca arb bon Aerob br ake Sys stem m $17 75 A tiny brake lever with design elements that rival many bike frames. Profileâ&#x20AC;&#x2122;s levers use an ergonomic (made for a single-finger pull), multidirectional and multi-layer carbon layup. Theyâ&#x20AC;&#x2122;re compatible with all Profile aerobars and basebars. Profile-design.com T R I AT H L E T E M A G . C O M

APRIL 2009

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Profille Des sig gn Aqua aliite Hydra ation Sy yste em $25 Aerospace engineer-designed for optimal aerodynamics in variable conditions. Designed with a smaller volume (22 ounces) for shorter events and lighter weight, the Aqualite delivers aerodynamic hydration in a smaller package. Profile-design.com

V ittorria Pit Sto op Kit $1 17 A little extra peace of mind is why you’ll see these underneath the saddle of many pros in Kona. Foaming latex injects the tire with CO2, inflating your tire to 90psi, with the latex sealing the puncture from the inside. It won’t fill every puncture, but when it does, you’ll save huge chunks of time. Includes a seat post clip. Vittoria.com

XLAB Gorilla a $50 and Chimp p $50 Forever seeking a solution for triathletes’ woes, Craig Turner created a carbon-fiber bottle cage designed to prevent rear-hydration system bottle ejection. The high shoulder makes losing bottles on race day almost impossible, and its flared top makes grabbing bottles a snap. Its cousin, the Chimp, features the cage cut at a 30-degree angle for quick bottle exit and entry. Xlab-usa.com

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Bontra a ger Aero o Ra ace Pac ck $45 The first brand to address how to keep fluids in your aerodynamic drinking system cold, Bontrager created a removable insulated cover that keeps 20 ounces of fluid cold. Velcro straps fit easily on your aerobars, and it includes a computer mount for easy speed readings while in the aerobars and a spillproof cap. Bontrager.com

Akona a BioSp pee ed Bike Case $265 The soft-sided BioSpeed case is able to break down a bike to a size that circumnavigates many oversized or overweight baggage regulations. It includes compartments for wheels and pockets for pedals and skewers, with thick foam that will get your bike to the race safely. Shoulder strap included. Akonabiospeed.com

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Stainless steel inner links guarantee an outstanding lifespan and resistance to wear, while hollow pins reduce weight to a fairly paltry 260 grams. Compatible with all 10-speed drive systems, the 10s1 is a great investment for protecting your pricey components. Velimpex.com

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Nathan products help you achieve your goals, no matter how impossible they may seem. Our Speed 2 is ideal for triathlon training and competition. A bounce-free, adjustable belt carries two 10 oz. Nutrition Flasks for water, carbo gels, or your own special concoctions. Our unique molded holsters allow you to remove and replace Flasks effortlessly, with one hand. No more fumbling or breaking stride. Silicone grips inside the holsters ensure Flasks stay securely in place. Nathan Performance Gear is available at specialty running and triathlete shops as well as sporting goods stores or at www.NathanSports.com.

PowerrTap Eliite e+ $9 999 Used by pro triathlete Belinda Granger to round up her power numbers, PowerTap now brings you typically expensive-to-attain data at a price that won’t break the bank. The Elite+ includes wireless ANT+ transmission and compatibility with the Garmin 705. Saris.com

Blac ckbu ur n AT--HP $80 0 The AT-HP delivers high pressure to road tires with ease, with a max pressure of more than 220psi (please don’t be that guy who jacks his tires up to 220psi). Torture-tested at Blackburn’s pump design and testing center in Van Nuys, Calif., and coming with a lifetime warranty, the AT-HP is ready for the masses who will ask to borrow your pump on race day. Blackburndesign.com

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Effettto Mariipo osa Giusttaforza Torque e Wren nch h $1 185 With all the carbon fiber that triathletes work with, this is a must: The first bike torque wrench specifically designed for precision lightweight bicycle parts. Adjustment knob and bit-holder are made of steel to better withstand daily use. Also available in a $250 pro version. Cantitoeroad.com

Gra ay Supe er 7 $14 49 The unique design of the Super 7 delivers vibration damping in a high-modulus carbon-fiber seat post. At only $149, itâ&#x20AC;&#x2122;s a relatively cheap way to upgrade one part of your bike that really needs to be carbon. Synergysport.com

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Courtesy Nike

Is minimalism the future of running shoes? By Matt F itzgerald

quatting in isolation on a ﬂat, windswept expanse in southern Denmark is a former agricultural school campus that now serves as the unlikely seeming headquarters of the Ecco shoe company. The largest of the several buildings there contains a medium-sized meeting room in which I sat with a few fellow journalists on a dark, raw morning last December as Alex Nicolai, a handsome, soft-spoken German, explained the genesis of the Ecco BIOM running shoe, scheduled to hit the U.S. market in March. “The basic function of running shoes is to protect against injuries,” said Nicolai, a product manager in Ecco’s new Performance Walking and Running category. (Ecco is best known for dress and golf shoes.) “But they don’t do a very good job.” To illustrate his point, Nicolai ﬂipped ahead to a PowerPoint slide projected onto the wall showing a table summarizing the results of two large studies on running injury rates published 21 years apart. The numbers in column one, from 1981, were almost identical to those in column two, from 2002. “As you see,” said Nicolai, “despite all of the advances in running shoe technology and design that happened between 1981 and 2002, running injury rates stayed pretty much the same.” Experts in running biomechanics have some good ideas about why running injury rates remain high even in the face of the drastic evolution that running shoes have undergone in the last quarter century. Among those experts is Peter Bruggeman of the German Sport University of Cologne. Bruggeman blames the high, cushioned heel of today’s running shoes, which causes a variety of subtle changes in running mechanics that throw various joints out of their natural

movement patterns, creating tissue strain and injuries. Specifically, high-heeled running shoes cause runners to place their feet on the ground with a greater degree of ankle dorsiflexion (that is, a more pronounced heel strike), which increases impact forces and foot pronation, two variables associated with injury risk. Based on his research, Bruggeman advocates the design and use of running shoes that facilitate more natural joint motions. In the early part of this decade, he helped Nike design the Free, a shoe that provides a more barefoot-like running experience. Its introduction in 2004 was a watershed moment in the emergence of a minimalist shoe trend that is currently sweeping the sport. In 2005 Ecco hired Bruggeman to help design the BIOM, whose signature feature is a very low, hard and angled heel that, according to testing at Bruggeman’s lab, reduces pronation compared to conventional running footwear. Bruggeman is leading a study of the effects of the BIOM on injury rates in runners. Two hundred athletes have been divided into two groups. For a period of nine months, half of the runners are doing their normal training in the BIOM while members of the other group are using their preferred footwear. Bruggeman expects to find that the BIOM wearers will suffer significantly fewer injuries. No study has ever taken such direct aim at the validity and rationale of conventional running shoe designs. Meanwhile, Harvard University researchers are conducting a similar study comparing injury risk in runners wearing either conventional running shoes or Vibram Five Fingers, a sort of “foot glove” that many runners are now wearing. Positive findings in these studies will surely have major implications for runners and shoemakers. T R I AT H L E T E M A G . C O M

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WHEN LESS IS MORE OLD HABITS DIE HARD One might ask, if it is so obvious to leading running biomechanics experts that conventional, thick-heeled running shoes increase injury risk, why are running shoe manufacturers still designing and selling thick-heeled shoes? One reason is that these companies have done such a good job of training runners to believe that heel cushioning and pronation control features reduce injury risk that most runners prefer to buy them even as minimalist alternatives such as the BIOM become more available. Also, not every expert is convinced that conventional running shoes cause injuries. “The injury statistics are a little misleading,” said Ross Tucker, PhD, an exercise physiologist at the University of Cape Town, South Africa. “The typical runner of today is not the same as the typical runner of 30 years ago.” Tucker contends that until the mid-1980s running was dominated by gifted runners with good biomechanics and a low predisposition for injury, whereas today’s average runner is much less efficient and therefore far more prone to breakdown. Thus, he suggests, the fact that the overall injury rate has not increased suggests that perhaps today’s shoes do provide better protection. There is no direct proof, however, that conventional running shoes, designed specifically to reduce injury risk, actually do so. A recent study by researchers at the University of Newcastle, Australia, found that there was no valid scientific evidence to justify the current practice of prescribing certain shoe types (cushioned, stability, motion control) for individual runners based on foot and stride characteristics such as arch height, for the sake of minimizing injury risk. Of course, lack of positive proof is not the same thing as negative proof. However, according to Benno Nigg, PhD, director of the Human Performance Lab at the University of Calgary, Canada, results of an unpublished study have already shown that the Nike Free reduces injury risk compared to conventional running shoes. If Bruggeman’s Ecco BIOM study and Harvard’s Vibram Five Fingers produces similar results, the current paradigm of running shoe design and prescription may be doomed. Or maybe not. Marketing often trumps science. Consider the recent battle between Blu-ray and HD DVD to become the dominant high-definition optical disc format, which was won by Blu-ray despite near-universal agreement among technology experts that it was the inferior format. Likewise, it cannot be assumed that minimalist running shoe designs will completely overtake the market simply because they are proven superior. At the very least, the running shoe market may be headed toward a reshuffling that results in the establishment of a minimalist category that stands alongside the existing category in each major brand’s lineup.

In the meantime, while we wait for deﬁnitive proof of the superiority of minimalist shoes, anecdotal evidence is accumulating rapidly as individual runners make the switch. Among them is Charles “Chuckie V” Veylupek, a retired professional triathlete whose signature win came at Ironman Canada in 1999. “I found myself injured more often than not,” Veylupek recalls of his career. “Every time I laced up [my shoes] and 1 5 8 T R I AT H L E T E

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Courtesy AVIA

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WHEN LESS IS MORE attempted to run (usually in the Nike Max or something comparable) I hobbled home in pain. Typically it was IT-band problems, but it was hardly limited to just that.” He continues, “Then I met the infamous Phil Maffetone [coach to Mark Allen and Mike Pigg at the time], and he suggested I try a more neutral shoe. At first, I thought the guy was smoking crack, since I believed the marketing hype that Nike and others were pitching: That you were required to have a well-cushioned heel if you expected to run a lot. But after a while, I figured I had little to lose. I was in enough pain to risk change! Few if any minimalist training shoes existed back then, so Veylupek adopted racing flats as trainers. “All it took was a few jogs and already my problems began to dissipate,” Veylupek concludes. “By the time I felt secure enough in the head to ramp up my mileage, my IT bands no longer hurt. Gone too was the usual array of aches in my knees and back. I haven’t suffered a run-related issue since.”

THE PERFORMANCE FACTOR Less disputed than the proposition that conventional running shoes increase injury risk is the claim that conventional running shoes worsen performance relative to lighter, lower-to-the-ground shoes. The main issue is weight. Cushioning and anti-pronation features add weight to shoes, and according to Benno Nigg, “Every 100 grams of weight in a shoe increases the energy cost of running by 1 percent.” The biomechanical changes that conventional shoes encourage may also sabotage performance. This was shown in a 2008 study by

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researchers at the University of Valenciennes, France. The purpose of the study was to separate the effects of shoe weight and the effects of mechanical changes associated with shod running on running efficiency. Twelve runners ran barefoot and with various shoes in a 3-D treadmill ergometer that allowed the researchers to capture data on several stride variables. They found that shoe weight had a significant negative effect on metabolic efficiency (or oxygen consumption), while shoe-imposed stride changes did not. However, shoe-imposed stride changes were found to have a significant negative effect on the mechanical efficiency of running. Specifically, stride frequency, anterior-posterior impulse (or the transfer of forces from the heel to the forefoot), vertical stiffness and leg stiffness were all lower when the runners ran with shoes, and all of these variables are associated with reduced ability of the legs to capture and reuse elastic energy from ground impact forces. The researchers concluded, “The mechanical modifications of running showed that the main role of the shoe was to attenuate the foot-ground impact by adding damping material. However, these changes may lead to a decrease of the storage and restitution of elastic energy capacity, which could explain the lower net efficiency reported in shod running.” In other words, the mushy cushioning material of running shoe midsoles does a poor job of transferring energy from the ground into the legs, where it could otherwise be captured and sent back into the ground to propel forward motion. It also encourages changes in stride mechanics that exacerbate energy waste, such as a lower stride rate. This French study found that even very lightweight (five-ounce)

running shoes had these effects, although they were significantly less than those created by heavier shoes. This finding begs the question: Should we just run barefoot? Some believe we should. Most running biomechanics experts believe that it is possible for most humans to run barefoot even on asphalt without risk of foot injuries. However, runners who have grown up wearing shoes would require months to make the transition, and even then they would have to wear running shoes sometimes (e.g. in very cold weather). For this reason, and because all of the world’s best runners seem to get by just fine in lightweight shoes, it is more sensible for most runners to replace their overbuilt running shoes with minimalist shoes instead of wearing nothing at all.

SHOE SHOPPING TIPS The running shoe retail establishment continues to match customers with products based on the discredited notion that the cushioning and stability features of running shoes reduce injury risk. So you simply can’t trust the average running shoe salesperson to sell you a pair of shoes that will actually minimize your injury risk and maximize your performance. On the other hand, the minimalist shoe options are limited, and it’s very unlikely that there is any single minimalist shoe model that suits every runner. Feet and strides are too varied for that to be the case. Here are some guidelines for ﬁnding the best running shoes for you:

1. Wear less shoe if you can, and wear more shoe if you must. Try on the lightest, lowest-proﬁle shoes ﬁrst. While there is no guarantee that you will be comfortable in such shoes—and comfort

is paramount—you certainly don’t want to wear heavy, high-heeled running shoes if you could be comfortable in minimalist shoes. You will definitely run faster in minimalist shoes, and, if experts such as Bruggeman are correct, you will also stay healthier in them. Therefore, it’s best to give the light-and-low footwear the first chance to please you and to resort to more conventional styles only if the minimalist offerings feel wrong. However, the pickings are slim within the still-nascent minimalist shoe category. Current models include, in addition to the Ecco BIOM and the Nike Free, the Avia Avi-Bolt and the Puma Cortlandt XC. Many runners who have gone minimalist train in racing flats such as the Adidas AdiZero Ace, the Pearl Izumi Streak and the Nike Lunaracer+. The familiar objection that racing flats lack sufficient cushioning to protect runners from the damage that is likely to be caused by the cumulative impact forces of everyday running doesn’t hold water, according to Nigg. “The legs adjust their stiffness based on the cushioning properties of the shoe so that impact forces are always about the same,” he says.

2. Try lots of shoes and select the most comfortable pair. Nigg has done some interesting research on the relationship between running shoe comfort and injury risk, and has found that runners are less likely to become injured when they self-select comfortable shoes. “There is a sort of body intelligence at work,” he explains. The degree of comfort a runner feels in a given shoe appears to be inﬂuenced by the degree to which the joints are able to move in their preferred patterns and by the relative ease with which the

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WHEN LESS IS MORE ®

CHRIS LIETO T I P S

As a strong cyclist, I consistently work on improving my run by concentrating on how I train on the bike and by having a good bike fit. Every ride does not have to be hard. Different training days can focus on strength, speed, endurance, and recovery. Finding your tempo during training and concentrating on certain elements such as core strength, good bike fit, and running efficiency will translate into a better performance on race day. As you progress in your regimen and your training becomes more diverse you will definitely see a difference. Check out this article each month to see more specific tips and suggestions. Good luck, see you at the races, and have a great 2009 season. - Chris Lieto Photo courtesy of Rich Cruse for K-Swiss

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| APRIL 2009

Courtesy ECCO

As you know, the race does not end after the bike. It is important to remember that proper bike fit is key not only to your bike leg, but to your run leg as well.

muscles and connective tissues are able to absorb and reuse impact forces. There is no way to predict which type of shoe a runner will ﬁnd most comfortable, however. For this reason, it’s a good idea to try on a large number of shoes and choose the pair that is most comfortable.

3. If it ain’t broke, don’t fix it. Some advocates of minimalist running shoes are ideological in their advocacy. They believe every runner should wear the least amount of shoe possible regardless of how their current footwear is treating them. I myself was perhaps a bit ideological in my advocacy of minimalist running shoes until three years ago, when I fell into conversation with another runner at a local 5K who noticed my Nike Frees and said, “I tried those for three weeks. Got plantar fasciitis. Went back to the Air Pegasus.” Since that time I have heard several similar stories. Now my perspective is more practical. I believe that even runners who wear the heaviest, most structured running shoes should not feel compelled to replace them if they are happy with the performance of their current shoes. While I am convinced that

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minimalist shoes are best for most runners, they are deﬁnitely not best for all runners.

4. Give it time. There’s a caveat to point No. 2 and No. 3. While comfort is a reliable guide for running shoe selection, it’s possible to become more comfortable with a given shoe over time, and I think it’s particularly likely to happen when a switch is made from a conventional running shoe to a minimalist shoe. Similarly, I believe that many of the bad experiences runners have with minimalist shoes are the result of impatience. The switch from overbuilt to minimalist running shoes is signiﬁcant and must be done gradually and carefully. When you switch from conventional running shoes to minimalist shoes, your stride will automatically change. But it may not change enough—that is, it may not become quite as similar to your optimal barefoot stride as it could be. The reason is that old habits—and especially old physical habits—are hard to break. You’ve run thousands of miles in your conventional running shoes with the unnatural gait that such shoes promote. You can’t expect to completely undo those patterns the moment you change your shoes. Speciﬁcally, you’ll want

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TRAINING

Yoga: The Fourth Workout

By Kir sten Hansen // Photos by John Segesta/johnsegesta.com By now, most of us have heard about the many benefits of yoga. We know it’s a great way to increase flexibility, reduce injury, gain balance and calm the mind. So, why are so few of us actually incorporating it into our training regimens? The answers range from “I don’t have enough time,” to “I’m doing too much already,” and my favorite, “I’m not flexible enough.” The beautiful thing about yoga is that with the right combination of poses, it doesn’t have to take a long time. If you have 10 minutes to stretch before and after your workouts, you have enough time to get in an effective yoga session. And the results are almost immediate, which is sure to please the typical type-A athlete. The following sequence coordinates breath and movement with an emphasis on opening the hips and hip flexors, stretching out the backs of the legs and relieving pressure in the lower back. It is short and sweet, requiring no more than 10 to 15 minutes to complete, and appropriate for before and after a workout. Focus on taking long, deep breaths in and out of the nose to steady the nervous system as you fall deeper into each pose.

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TRAINING 1

2 CAT/COW (BIDALA KUKKUTA UTTANA): Move to your hands and knees, placing your hands directly under your shoulders and your knees directly below your hips. Point forward with your index fingers and grip the ground with your fingertips, activating your arm muscles. Tuck your toes under. Lengthen and straighten your spine parallel to the ground. Inhale through your nose, lift your chin and arch your back. Exhale through your nose, tuck your chin into your chest and round your back up toward the sky. Repeat this movement five times to mobilize your spine. 2

1 FORWARD FOLD (UTTANASANA): Stand with your feet placed hips-width apart. Exhale as you bend forward from the hip joints. As you descend, let your head and arms feel heavy. Once you are in the forward bend, clasp your hands around the opposite elbows. Your feet should be ﬁrmly planted with your body weight rocking slightly forward. If your hamstrings are tight, slightly bend your knees. Take ﬁve to 10 breaths here. 3

3 DOWNWARD FACING DOG (ADHO MUKHA SVANASANA): Start on your hands and knees, with your knees beneath your hips and your shoulders directly above your wrists. Spread your fingers wide and curl your toes under. Exhale and lift your knees away from the floor. Straighten your legs and lift your tailbone. Press your palms and index fingers firmly into the mat. Engage your outer arms and roll your shoulders down your back. Keep your head in line between your upper arms. It’s OK if your heels don’t touch the ground. Put a slight bend in the knees if your hamstrings are tight. Take five to 10 breaths in this position. 1 6 8 T R I AT H L E T E

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TRAINING 4

4 PLANK POSE: Start in the downward facing dog pose. Inhale and draw your torso forward until your shoulders are above your wrists. (It looks like the top of a push-up.) Press out through your heels as if you are standing against an imaginary wall. Draw your belly in toward your spine. Press your palms into the mat and keep your arms firm. If you have wrist problems, do this pose on your forearms. Take 10 breaths in this position. 5

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5 RUNNER’S LUNGE: From the plank position step up into your forward fold. Inhale, bend your knees and touch your fingertips to the floor to the outer side of each foot. As you exhale, step your left foot back toward the back of your mat. Press the ball of your left foot firmly into the mat. Your right knee should be in alignment with the right ankle. Inhale, bringing your chest forward and rolling your shoulders down your back. Allow your hips to sink toward the floor. Keep your back leg active. If your hip flexors are tight, drop the back knee to the floor to modify the stretch. Take five to 10 breaths. Switch sides.

TRAINING 6

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6 EXTENDED SIDE ANGLE POSE (PARSVAKONASANA): Stand at the top of your mat. Place your feet approximately four feet apart. Turn your left foot in slightly to the right and your right foot out 90 degrees. Bend your right knee so it is in line with the ankle. Rest your right forearm on your thigh. Inhale as you sweep your left arm up and over your head. The back leg is your anchor, so press the outer edge of your foot firmly into the mat. Take five to 10 breaths. Switch sides.

7 BRIDGE POSE (SETU BANDHA SARVANGASANA): Lie on your back. Bend your knees and set your feet onto the floor. Your heels should be close to your sit bones, your arms at your sides. Exhale and, pressing your feet and arms into the floor, lift your hips up. Clasp your hands and wiggle your shoulder blades toward one another. Use the strength of your legs and shoulders to lift your hips and chest. Take five to 10 breaths in this position.

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8 CHILDâ&#x20AC;&#x2122;S POSE (BALASANA): Kneel on the floor. Touch your big toes together and sit on your heels. Position your knees hip-width apart. Exhale and lay your torso between your thighs. Touch your forehead to the floor. Stretch your arms overhead. Feel your belly expand and contract as you breathe. This is a resting pose, so relax into the posture. Take 10 deep breaths. The rewards of incorporating a simple yoga sequence into your routine are well worth the 10 to 15 minutes it requires a few times a week. So close your eyes, take a deep breath and feel the gratitude of your newly limber limbs. â&#x2013;˛ Kirsten Hansen heads up community outreach efforts for Lululemon Athletica in San Diego and Orange County, Calif. She works closely with runners, triathletes and yogis for Lululemon product development and community event planning. Kirsten has been a devoted yoga practitioner and teacher for more than nine years. She is looking forward to meeting her goal of racing in four triathlons in 2009. T R I AT H L E T E M A G . C O M

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John Segesta/johnsegesta.com

TRAINING LANE

The Votes Are In: Buoy-crats Take the Win By Sara McLar ty

During the last few weeks of 2008, I conducted a very official and unbiased poll on my Masters swimming workout blog. The title was, “What is your favorite piece of swimming equipment?” There were plenty of contenders in the race: kickboard, buoy, fins, paddles, band, stick, snorkel and mesh bag. Quite a few of the items didn’t even get off the starting line: Not a single vote was cast for the band, snorkel or stick. The fins had a couple of votes but were never in contention for the win. As the new year approached, the kickboard was making a strong comeback (who was stuffing the ballot box?) but at the finish line, I was not surprised to see the infamous pull buoy break the tape for a commanding win. What is it about the pull buoy? Why the fascination with this strange piece of equipment? How does one benefit from shoving some Styrofoam between his or her legs and swimming pull laps? I had to sit down and ponder these weighty questions. It took me no more than a moment to come up with a handful of reasons to explain why the buoy is a favorite piece of swimming equipment, one that every triathlete should have in his or her bag of tricks. Let’s start with the pull buoy’s versatility. During my racing season, I travel all over the U.S. I fly around the world and live out of a bike box for weeks on end. I pack my suit, cap, goggles and my buoy. I’ve had this particular one for almost eight years (impressive,

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I know). As long as I have a pull buoy, I can do all kinds of swim training at any pool, in any country. Here are some ideas if your swimming mesh bag isn’t yet overflowing with other toys: Use a pull buoy in place of a kickboard. (Just hold on and kick.) Put the buoy between your ankles and use it like a band (also called low-buoy drill). Use a buoy in place of a stick for a “no-cheat” catch-up drill. (Trade it from one hand to the other during each stroke.) Try a hypoxic breathing exercise with a buoy. (Increase the number of strokes between breaths: 3, 5, 7, 9, etc.) Use the pull buoy for shark-fin drills to emphasize the finish of your stroke. (Tap the top of the buoy between your legs at the finish of each stroke.) When you are stuck in an airport for a very long layover, use it like a pillow. (Curl up on the floor and catch some z’s.) Now, let’s go from creative to ordinary. When the pull buoy is used as it was designed—held between the thighs, floating the hips and legs, reducing the need to kick and increasing the role of the upper body—all swimmers can reap the benefits. Did you know that when you swim fast, applying equal amounts of energy to pulling and kicking, about 80 percent of your oxygen is

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When the pull buoy is used as it was designed all swimmers can reap the benefits. consumed by your legs? Now, imagine how easy it is to swim when those oxygen-hogging muscles are removed from the equation. Your arms work harder without ďŹ ghting for oxygen. You may notice how paddles and buoys are commonly used together. Thatâ&#x20AC;&#x2122;s because swimmers take advantage of the extra oxygen and increase the load on their arm muscles during each stroke. There is another piece of swimming equipment that goes well with a pull buoy. You might have heard someone mention it on the pool deck, along with a frustrated groan or curse word. Iâ&#x20AC;&#x2122;m referring to a band. Basically, a band is something that wraps around your ankles, straps them together and prevents you from kicking (aka cheating). I once learned a great trick from a friend: Save the bike tube from your next ďŹ&#x201A;at tire, cut out a section between one and two feet in length, tie the ends together and toss it in your swim bag. The next time you are at the pool and your coach gives a pulling set, strap that band around your ankles and pull away. At this point, you might be wondering if a pull buoy is the greatest thing since sliced bread. Stop that train of thought right now. Itâ&#x20AC;&#x2122;s time for the list of side effects that follows the advertisement for the new miracle â&#x20AC;&#x153;drug.â&#x20AC;? â&#x20AC;&#x153;MAY CAUSE DEPENDENCY AND DEPRESSION.â&#x20AC;? Using a pull buoy too much can lead to a dependency in the water. Athletes that swim with a high head position or a weak core must struggle to maintain their hip position in the water. A buoy is a quick ďŹ x to create a more horizontal body position; it lifts the hips without any effort. The depression comes during a race because no pull buoys are allowed. Talk to your doctor and he or she will prescribe a lower dosage of pull buoy and recommend that you spend more time working on correct body position, strengthening your core and lowering your head. â&#x20AC;&#x153;CAN BE HABIT-FORMING, OR RESULT IN WEAKNESS AND LEG CRAMPS.â&#x20AC;? During a swimming workout, as your muscles fatigue, the ďŹ ner points of your swimming technique are the ďŹ rst to suffer. Instead of habitually reaching for your pull buoy to ďŹ nish the workout, focus on maintaining a pretty stroke. This is how you become a stronger swimmer. Never start pulling immediately after a hard set; give your legs a chance to ďŹ&#x201A;ush out the lactate in order to prevent sore muscles and cramping. â&#x20AC;&#x153;CAN CAUSE A SKIN RASH.â&#x20AC;? Have you ever used a pull buoy so much that the skin on the inside of your thighs is rubbed raw? Enough said. In the end, moderation is the key to success. Using a pull buoy can make you a better swimmer. However, too much buoy can be harmful to your health (at least your swimming health). Donâ&#x20AC;&#x2122;t use it as a crutch when you are feeling tired or lazy. Use the buoy as a tool to improve your swimming ďŹ tness by increasing your upper body strength. Use it to focus on your technique and hip rotation. Use a buoy for a change of pace in the water and to have fun with swimming drills. Sara McLarty is a professional triathlete based in Clermont, Fla. For more information, visit Saramclarty.com. You can ďŹ nd the perfect ratio of swimming and pulling at her Masters swim workouts. She posts three workouts weekly at NTCMastersSwim.blogspot.com.

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John Segesta/johnsegesta.com

TRAINING BIG

Pedal Slow To Ride Fast B y L a n c e Wa t s o n

Many novice cyclists ride at a low cadence. Over the past two decades, the mantra of most respected cycling coaches has been to “spin, spin, spin” in order to increase efﬁciency and speed. By this they mean that instead of turning the pedals at 70 revolutions per minute, as many beginners do, athletes should try to move their legs a little more quickly. This is good advice. Spinning with a smooth average cadence of 85 to 95 rpm on race day is an effective way to maintain a consistent heart rate and conserve glycogen while minimizing lactate accumulation. I have taught many age-group athletes who have spent years riding at 70 to 80 rpm to spin at a higher cadence. Once athletes make the change and become comfortable at the higher cadence, they become faster and more efﬁcient riders. Athletes are thus able to perform at higher sustained wattage for longer periods of time.

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However, training athletes over multiple seasons at higher cadences has resulted in a phenomenon I didn’t expect: In some cases, performance started to taper off, and power output dropped. To solve this problem, I returned the athletes to regular, sustained, lower-cadence riding sessions to increase strength. This training was interspersed with training at and above optimal race cadence. As the season progressed, the athletes were able to ride at 90 rpm on the same gear that they previously were riding 70 rpm on earlier in the season. They increased their wattage output significantly in the lower cadence range first and then in the higher cadence range. Lower-cadence riding builds strength by using more muscle fibers for every pedal stroke, while the higher-cadence practice lets the athlete translate that strength into sustained endurance performance. Any cycling coach will tell you that workouts on hills make you stronger. Fighting gravity, riders will climb for prolonged periods of time at a lower cadence, feeling increased resistance on the pedals. An efficient climber who rides at 90 to 95 rpm on a flat course may climb at 65 to 80 rpm uphill, depending on its grade. While this strength training is essential, there are several challenges in building a cycling program around hill climbing. First, it is difficult to find a steady, even-grade hill. Second, if you find a steady grade, it is unlikely that the climb will last for more than a few minutes, let

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alone the 20 to 45 minutes you may need for a full workout. Third, once you’ve completed a hill interval climb, you have to get back down before starting the next climb. Therefore, it is difﬁcult to limit recovery periods for multiple intervals. For instance, a 20-minute climb would likely be followed by 10 to 15 minutes of descending, which may be too much rest time. It is for these three reasons that early-season cycling programs focusing on building strength beneﬁt greatly from the use of a stationary trainer. To increase your strength and power output on the bike, get yourself a high-quality stationary trainer that will give you enough resistance to put maximum force into the pedals at a low cadence on a very hard gear. Use these three bike trainer progressions in the spring to ensure that you are climbing and time trialing faster than ever this summer:

STANDING CLIMBING

John Segesta/johnsegesta.com

Have you ever stood on the pedals, climbing a hill for 20 minutes

straight without sitting? Probably not. Standing while climbing isolates the quadriceps much more than seated climbing, which you can practice best on a trainer. Standing on the stationary bike forces you to drive the pedals straight down, as the bike is held upright in place. Start with Level 1 and repeat the exercises in each level for two to three workouts before progressing to the next level. With all the workouts, make sure you do a very good warm-up and cool-down of 15 to 30 minutes. LEVEL 1: Holding a cadence of 60 to 65 rpm, stand for five to eight repeats of three to five minutes, for a total of 15 to 30 minutes of interval time. Recover between intervals for one to two minutes at 90 rpm. Your heart rate (HR) for the intervals should be 10 to 15 beats per minute below your 25-mile bike time trial heart rate, or lactate threshold (LT). LEVEL 2: Stand for repeats of two to three sets of 10 to 15 minutes each for a total of 20 to 45 minutes of interval time. Staying on the same gear (i.e. 53x14 or 53x16), ride the first third of the interval

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Any cycling coach will tell you that workouts on hills make you stronger.

gluteus muscles and hamstrings. Prop up your front wheel with a block of wood or a phone book to simulate a hill. This shifts your center of gravity back and helps you isolate your climbing muscles. Be careful when starting this progression if you have a history of low-back pain. In that case, start easier and gradually build pedal resistance. Perform the tasks in each level for two to three workouts before progressing to the next level. LEVEL 1: Staying seated, complete this set of intervals once or twice: 8-6-4-2 minutes at 65 to 70 rpm with two minutes of recovery at 90 rpm after each interval. Recover an extra five minutes between sets. HR for the intervals should be 10 to 15 beats per minute below LT. LEVEL 2: Sit for one to two 15- to 20-minute low-cadence intervals. The first five minutes should be at 60 to 65 rpm, and the remainder of the interval should be at 50 to 55 rpm. Lower your cadence by increasing the resistance on your trainer or by pushing a harder gear on your bike. HR for the intervals should be eight to 12 beats per minute below LT. LEVEL 3: At level 3 you are ready for some long, sustained, seated strength riding, followed by shorter intervals at even lower cadences. Perform one interval of 15 to 20 minutes as indicated in level 2. After five to 10 minutes of recovery riding at 90 rpm, perform four to six two- to three-minute intervals at 40 to 50 rpm. HR for the intervals should be eight to 12 beats per minute below LT.

at 55 to 60 rpm with your heart rate at 10 to 15 beats below LT, the middle third at 60 to 65 rpm with HR at eight to 12 beats below LT, and the last third at 65 to 70 rpm with HR at six to 10 beats below LT. Recover between intervals for five minutes at 90 rpm. LEVEL 3: At level 3 you are ready for sustained standing and pedaling. Consider doing 2x20-minute climbs, or even a 30- to 45-minute, non-stop standing climb. Ride the first two thirds at a cadence of 60 to 65 rpm and then accelerate to 70 to 75 rpm while standing for the final third. HR can build to eight to 12 beats below LT. Recover between intervals for five minutes at 90 rpm.

SEATED CLIMBING Seated climbing on a steep grade emphasizes the low back muscles, 1 8 2 T R I AT H L E T E

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After you have mastered seated and standing resistance riding, it is time to put it all together. The most important thing is to create a meaningful progression of strength-oriented resistance riding with gradually escalating heart rates as you get closer to race season. If you find riding either seated or standing harder, then emphasize your weakness. Here are four great mixers: Two to three sets of: three minutes seated at 60 rpm, three minutes standing at 60 rpm, two minutes seated at 50 rpm, two minutes standing at 70 rpm, one minute seated at 40 rpm and one minute standing at 80 rpm. Shift gears up and down to adjust cadence to maintain a relatively static heart rate of eight to 12 beats below LT. Take three minutes recovery at 90 rpm between sets. Two to three sets of: 10 minutes seated at 55 rpm and five minutes standing at 70 rpm. Stay on the same gear and let the HR increase for the standing portion to six to 10 beats below LT. Take three minutes of recovery at 90 rpm between sets. Ten to 15 minutes with one minute standing at 70 rpm and one minute seated at 90 rpm. This continuous set can be intense, and you can let HR climb all the way up to LT. Two to three sets of: five minutes seated at 60 rpm, five minutes seated at 70 rpm and five minutes seated at 90 rpm. Let HR build through the set from six to 10 beats below LT all the way up to LT. Spending many hours at race-specific cadences and heart rates in training is critical for racing success. Just as important is building some early-season strength to put some power into the pedals. So spend some time pedaling slower this spring to ride faster this summer! Over the past 20 years, LifeSport Coach Lance Watson has coached new triathletes as well as number of Ironman and Olympic champions. He is the official coach of Ironman. Visit LifeSport.ca for more information.

John Segesta/johnsegesta.com

THE MIXER: STANDING, SITTING AND RACE CADENCE

TRAINING ON

THE RUN

Hunting a Personal Record

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

In most cases, an endurance athlete’s carefully planned training cycle is aimed at achieving a particular goal at a single target distance. However, many athletes overlook the fact that there often exists an opportunity to collect not one but a slate of personal bests at various distances along the road to the major conquest. Not only

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is achieving such a feat desirable for obvious reasons, but there is also a physiological rationale for taking this mini-shotgun approach to go along with the conﬁdence boost an athlete gets with a collection of successfully executed tune-up races. Obviously, if you’re training for a multisport event (or even

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“just” a marathon), you need to allocate your energy wisely and avoid the temptation to over-race. However, all sensible training plans include regularly scheduled down weeks (usually every third or fourth week, with relatively inexperienced athletes typically steered toward the former). One can schedule races to coincide with the ends of such weeks, affording the athlete multiple opportunities to take advantage of a series of de facto mini-tapers. He or she is thereby able to take serious aim at running fast over distances that, while not of primary importance, are a common enough element of athletes’ overall competitive palettes to be beneﬁcial and satisfying. For example, someone who focuses on the marathon is likely to have run enough 5Ks and 10Ks to make a personal record in one of these shorter events something from which to draw more than passing, ho-hum inspiration. Since most people dedicate at least three or four months to training for a particular goal event, including at least three “metagoal” races somewhere in the heart of the schedule should not be too much for seasoned, self-aware competitors. As I write this, one of

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the athletes I work with, a multisport type who, for now, is focusing on running, is training to claim personal bests at the 5K, 10K and half-marathon before lining up at Boston in April. (I think of these four distances as the Grand Slam of running, but any cluster will do.) We set up his schedule and he was able to ﬁnd notably fast courses on which to work on breaking into long-sought-after territory. He’s aware that running fast in his shorter races will be a testament to the effectiveness of his training, but he also knows that failure to do so will not mean that he’s not getting in great marathon shape. In other words, it’s a no-lose situation.

THE RATIONALE As noted, it’s not groundbreaking to suggest that everyone likes setting personal bests, and the more personal bests you can bag within a given time frame, the merrier. But is there a speciﬁc training value to triathletes in pursuing this quest? My answer is yes. Since running is almost always the last event in a multisport competition, triathletes arguably need to do a lot more

ON THE RUN running racing than swimming and bike racing during their preparation because it is vital to learn to recognize and deal with various versions of running fatigue for both physical and psychological reasons. Thus there exists a plausible rationale for racing in events that have an anaerobic/ speed component (5K) as well as those that are virtually 100-percent aerobic (half-marathon and up). Being able to rely on both highly trained fast-twitch muscle ﬁbers and well-steeled slow-twitch ﬁbers at the end of a multi-hour, multidisciplinary event is clearly essential for top performance. Therefore, it’s important to experience all-out running over periods of 15 to 20 minutes, which is akin to being zapped with a Taser, and durations of 60 to 90 minutes, which is comparable to standing a little too close to a blast furnace.

THE SET-UP Is there a particular order in which it makes the most sense to race various distances? One view is that the most effective approach is to start long and end short—for example, shoot for a half-marathon or 10-miler first, then progress to a 10K and finally to a 5K right before your target event. This is because as a goal competition grows near, an athlete is tapering in earnest, and the shorter the race, the more important it is to have fresh legs with plenty of snap in them. I’ve traditionally run a 5K the weekend before each marathon, and nine days before running my lifetime best marathon, I missed my 5K PR by one second, running solo the entire way. That to me was not only gratifying in itself, but it validated my training and gave me a lot of confidence going into my 26.2-miler. While success at 5K is hardly a sure indicator of readiness for a multi-hour event,

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What really matters is that if a training cycle is proving effective, you are likely to run well across the spectrum of common road race distances. (Think of the old saying, “Strike while the iron is hot.”) my training had been heavily geared toward the latter and it was reassuring to know that I had some speed to support the strength I already knew was in place. It doesn’t have to be done this way, though. There’s a lot to be said for running your longest race within a few weeks of your main event, because the pace and distance will most closely mimic those of the race you want to peak for. What really matters is that if a training cycle is proving effective, you are likely to run well across the spectrum of common road race distances. (Think of the old saying, “Strike while the iron is hot.”) And even if you don’t race a personal best at all or even any of your build-up distances, you’re still reaping a training reward and gaining valuable competitive experience—factors that can only help you when your big day ﬁnally arrives. Kevin Beck is a senior writer for Running Times and editor of Run Strong (Human Kinetics, 2005).

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LAB DEAR MARTIN, Thanks for the interesting question. First, let’s review the basic physiology of the circulatory system and ask ourselves the following question: What does heart rate really indicate? The cardiovascular system is made up of the heart (pump), arteries (distribution), capillaries (which enable the exchange of oxygen, carbon dioxide and nutrients) and veins (which return blood to the heart). With every heartbeat (contraction of the heart), a certain amount of blood (stroke volume) is pushed through the system. The frequency of the heart’s contractions is the heart rate. The amount of blood moved to the cells of the body every minute is the product of the heart rate (HR) and stroke volume (HR x stroke volume) and is termed the cardiac output. During exercise the muscle cells require more oxygen, and the circulatory system responds by increasing the HR and stroke volume, and therefore the cardiac output. With aerobic training, the stroke volume increases, and the efﬁciency of the exchange process at the capillary level improves. The result is a lower heart rate for any level of physical activity in the trained as opposed to the untrained individual. As cardiac output is directly proportional to the heart rate, one can use a heart rate monitor (HRM) to structure and monitor an exercise program. Unfortunately, a disadvantage of the heart rate monitor is that there is a lag time in the HR response to a change in exertion. Speciﬁcally, there is often a 15- to 30-second lag with two to three minutes needed to stabilize at the new level of exertion. If you are concerned about the amount of time it takes to get your HR into the right training zone, you may want to consider basing your run training on pace (i.e., use a GPS device to track your minute-per-mile pace) and using power (wattage) training zones in your bike training, which you can accomplish by purchasing a power meter.

DEAR SPEED LAB,

Reaching Your Target Heart Rate By Tim Mickleborough, PhD DEAR SPEED LAB, I have a question concerning heart rate and training. I am 46 years old and compete in mostly half- to full-Ironman races. I have been training for many years with a heart rate monitor and have established training zones. It seems that at the beginning of my training sessions my heart rate takes a very long time to reach my desired training zone. For instance, it may take three to four miles of running or 30 minutes of biking for me to get my heart rate in the correct training zone. However, once I have reached the training zone, I have no problem keeping it there. Is this a normal occurrence? Martin Devrath Albany, N.Y. 1 8 8 T R I AT H L E T E

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I am new to the sport of triathlon after competing in marathons for many years. Recently, I have been having a lot of problems with shin splints. The pain is apparent not only when I train but also when I’m just walking around. My physician told me to lay off running for two to three weeks and also put me on painkillers. The pain subsided for a while, but even though I have been taking the painkillers, it has now returned. When swimming, the shin splints hurt when I was pushing off the wall. Can you please advise me on the fastest and most efﬁcient way of getting rid of shin splints? James Myburgh Baltimore, Md. DEAR JAMES, Shin splints are a bone injury localized to one or both calf bones (the tibia and ﬁbula). Physical therapists and sports medicine doctors generally use the more correct anatomical terms medial tibial stress syndrome, tibial stress syndrome and posterior tibial syndrome. It appears that shin splints are caused either by excessive pronation of the ankle and/or the bone’s inability to adapt to excessive shock. In most cases, shin splints occur along the inner border of the tibia, into which the soleus muscle inserts. While posterior shin splints (the most common form of shin splints) are generally caused by excessive ankle pronation, anterior shin splints are most likely caused by over-striding. Some common factors that are associated with shin splints are: INFLEXIBILITY AND MUSCLE IMBALANCE. Tight calf muscles can result if an athlete runs on too many hard surfaces without

John Segesta/johnsegesta.com

TRAINING SPEED

SPEED LAB stretching adequately. Running also tends to increase the strength of the posterior calf muscles as opposed to the anterior muscles. This can lead to a muscle imbalance and may play a role in the development of shin splints. Therefore, it is helpful to strengthen the anterior muscles of the leg, which you can do by finding a bench or a chair that allows you to sit without your feet reaching the ground. In this position, lift your toes up towards your knees eight to 12 times. As this becomes easier, hold a light dumbbell between your feet and repeat the same movement. AN INCREASE IN SPEED WORK OR VOLUME THAT DOES NOT ALLOW ADEQUATE RECOVERY AFTER HARD SPEED SESSIONS OR LONG RUNS. Also simply doing too much too soon will subject the tibia and the fibula to an excessive load of stress. RUNNING IN WORN-OUT RUNNING SHOES OR RUNNING ON HARD SURFACES. Doing either one of these things consistently can also contribute to the development of shin splints. Inflammation is the body’s natural defense against injury. It is a result of increased blood flow to the injured site that carries white blood cells needed for healing. In addition, local cells produce a substance called prostaglandin, which can dilate the blood vessels and thus increase blood flow to the area, supplying nutrients to the site and allowing white and red blood cells to begin the repair process. However, some of these inflammatory substances allow fluids to leak from the blood vessels (capillaries) into the tissue, accounting for the swelling associated with trauma. Taking a pain reliever is not always the best solution, as some of these medications can actually

TRAINING

hinder the recovery process by reducing the inflammatory response outlined above. The proper treatment of shin splints depends upon the severity of the injury and the location of the pain. My advice regarding your injury is to stop running altogether and avoid anti-inflammatory pain relievers. Continue swimming and biking, as the impact stress to the tibia and fibula in these activities is minimal. Apply ice massages to the sore areas two to three times a day for 20 to 30 minutes per session. (Rub the injured area with ice in a plastic bag or use a cold pack with insulating foam.) If you can stand it, put your entire calf muscle into a bucket of ice water once a day for about 10 minutes. Afterward, elevate your legs for about 15 minutes, which will aid in the removal of some waste products from the injured site. By avoiding running and applying ice you are treating the injury, but the cause of the injury is the most important concern. Not treating the cause will simply result in a reoccurrence when you resume running. See a physical therapist for a gait analysis. Perhaps you have a leg length discrepancy, which could be addressed by wearing a custom-built orthotic. Think about your training routine and whether you have increased your weekly mileage too much, too soon, and consider the running surface that you consistently run on. Dr. Mickleborough is an associate professor of exercise physiology at Indiana University and may be contacted at speedlab@juno.com. He is a former elite-level athlete who placed 18th overall (08:55:38) and second in the run (02:52:13) in the 1994 Hawaii Ironman World Championship.

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TRAINING TECH

Trade Secrets By Ian Buchanan

DEAR TECH SUPPORT, Are there any products or services out there that most athletes could benefit from but don’t use simply because they are not familiar with them? Fran, via e-mail DEAR FRAN, There are definitely some products and services out there that many athletes have yet to discover. Big and small, here are some things that are well worth knowing about. You can find (or order) these products and services through a good dealer.

SUPPORT Parlee Carbon Front Derailleur Clamp: OK, this doesn’t improve your performance much, but it is super light, looks cool and mounts flush so you can put a bottle cage over the clamp without having to use spacers. Parlee makes nice bikes, including well-priced full carbon stock TT/tri frames, that are also worth checking out. Parleecycles.com

Hutchinson Tubeless Road Tires: Hutchinson’s tubeless road tires are the smoothest-riding, lowest-rolling resistance and most pinch flat-resistant tires you can get. Specialized and Campagnolo, among others, have joined Shimano in producing tubeless-specific wheels that are compatible with these tires. An ultra-light tubeless tire is available from Hutchinson too. See Tech Support in the November 2008 issue for a more complete review. Hutchinsontires.com

Cee Gees Cushy’s Replacement Aerobar Arm Pads: Cee Gees makes high-density replacement arm pads for just about every aerobar out there. Compared to most stock arm pads, Cee Gee’s “Cushy’s” pads might last longer and offer better support. They also are one of the least expensive products you can get that will increase the vibration damping and comfort of your TT or tri bike. Cee-gees.com

Stan’s Notubes Kits and Valves for Tubeless Road Tires: These convert most any standard clincher road wheels to tubeless tire technology. Notubes.com

Wide Ratio 10- and 11-speed Cassettes: A couple of years ago, SRAM started offering functional and broad gearing combinations for the road that no one else was making. These cassettes apparently sold quite well, as Shimano’s new 7900 Dura-Ace and Campagnolo’s new 11-speed cassettes offer broader gearing options than ever before. While they are not as smooth as Shimano-on-Shimano, SRAM cassettes work with Shimano shift levers too. IRD also makes wide-range 10-speed Campagnolo- and Shimano/SRAM-compatible cassettes (like 12-32) for those looking to climb really big hills. Interlocracing.com

Conversion Cassettes: Want to use a Shimano cassette body-equipped wheel with your 10-speed Campagnolo shift levers? This is the solution. A wide range of effective gearing options and shifting that is as good as (or better than) a Campagnolo cassette, make a conversion cassette even more attractive. Wheelsmfg.com 1 9 0 T R I AT H L E T E

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SMP and ISM Adamo Saddles: While there is no one saddle that works for everyone, these relief zone-based saddles have helped a number of riders resolve soft tissue-related saddle issues. Ismseat.com and Albabici.com

Ceramic (Hybrid) Bearings: If they didn’t work better than regular metal bearings, Formula 1 cars wouldn’t use them. Hubs, bottom brackets and derailleur pulleys can all benefit from an upgrade that minimizes rolling resistance while maximizing durability. While you don’t need the most expensive ceramic bearings to see a nice improvement, be aware that cheap ceramic bearings aren’t going to offer you much of an advantage over a high-quality steel bearing. Get a Grade 3 bearing or better.

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TRAINING TECH

SUPPORT

Tufo Tubular Tape: Fear tubulars no more. Two-sided rim tape takes the mess out of tubular installation and cuts installation from a sometimesmessy project that can span days to one that can be done in a matter of minutes. Tufonorthamerica.com

SwissStop Brake Pads: Does the brake pad you use matter? You better believe it. Especially if you use carbon rims (or mix carbon and alloy rims on the same bike), the SwissStop Yellow King pads offer dependable performance with wheels from a variety of manufacturers and under a wide range of conditions. Swissstop.ch

Trigger Point Technologies Massage Kits: Almost every athlete has fought tight muscle adhesions or injuries and knows how much they can limit performance and comfort. Developed by an athlete for athletes, the TPT massage tools and videos are great to use on their own, on the road or as supplements to physical therapy or deep tissue massage work. Tptherapy.com

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TECH SUPPORT

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Motion-Capture Fitting Technology: Dartfish, Retül and

Cycling Footbeds: Foot stability and support are key to maximizing

other companies make technology that provides bicycle fitting with more data and greater accuracy than ever before. But remember that great technology doesn’t automatically make a great bicycle fit. While bicycle fits and motion-capture technology are advertised and offered just about everywhere now, there is a limited number of qualified providers that offer truly top-level fittings. A well-educated and experienced fitter in combination with modern technology can help you understand how to get the most out of your bike and your body in a matter of hours. Whether you are new to riding or have been riding for decades, a motion-capture fit session with a top fitter will pay off for the rest of your riding career.

power transfer and minimizing fatigue, yet the majority of riders still wear their cycling shoes without adequate support. A custom cycling footbed is the most effective solution, but over-the-counter options including those from SuperFeet, Specialized and Aline are improvements over factory insoles for some riders.

“Fit First” Bike Buying: The majority of bikes purchased today are “fit” after the bike has already been selected. “Bike first” selection is like designing the house after you have already built it—it puts the needs of the bike before the needs of the rider. There is a better way. “Fit First” bike selection puts the rider first. By far the best way to find a new bike that will work optimally for you is to determine your optimal riding position first and then use this information to find the frame/bikes that are the best geometric matches for your needs. Seek out a dealer or fitter that works this way. Don’t hesitate to travel to find one, as your biggest equipment purchase is too important to be left to chance.

Ride hard and smart. Ian Buchanan is co-owner of Fit Werx, with locations in Waitsﬁeld, Vt., and Peabody, Mass., offers cycling and triathlon products, specialty bicycle ﬁtting, analysis services, consultation and technology research. Fit Werx can be reached in Vermont at 802-496-7570, in Massachusetts at 978-532-7348 or on the Web at Fitwerx.com.

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

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COACH

John Segesta/johnsegesta.com

TRAINING DEAR

Gauging Fatigue B y Pa u l H u d d l e a n d R o c h F r e y DEAR COACHES, Sometimes I have a tendency to overdo it in my training. This is the ﬁrst year that I am training for an IM and following a structured program. What are the symptoms of overtraining? At these distances how can I gauge whether I am overtraining or simply experiencing the effects of longer-distance training? If I overdo it in a session and extend my workout beyond the scheduled time and intensity, how do I get back on track? Take a day off? Go very light for several days? At regular tri distances I could, of course, recover more quickly after a workout that was too hard and could tell when I had recovered. At these distances, however, I am not really sure if I will ever fully recover. Thanks, Sammie 1 9 4 T R I AT H L E T E

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SAMMIE, Did we hear you correctly? You are a triathlete training for an Ironman who overdoes it at times? We have never heard of this before. Most triathletes amazingly know exactly where their physical limits lie and never over-train. Wait. We have that backwards. Almost all of the triathletes we know are obsessive fanatics that believe more is always better. Yeah, that sounds a little more realistic—not that it is necessarily a bad thing. After all, how else do most of you get in all the training necessary to complete an Ironman? It doesn’t happen if you always err on the side of missing a workout. Then again, it’s not always necessary to ride around the block ﬁve times at the end of your long ride to ensure your odometer hits 100 miles—and yes, your neighbors think you’re a kook. There has to be a compromise somewhere. The bottom line is that fatigue is a part of Ironman training. You don’t need to panic and treat every instance of being a bit tired as a possible overtraining situation requiring drastic corrective measures.

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You simply need to pay attention to your body is responding to the work. For many triathletes, this is the biggest challenge in training and, perhaps, the best reason to have an objective outside observer (OOO) to whom you’ll actually listen. This could be a training partner, friend, spouse or coach. If you have the slightest doubt about whether you are being lazy or are truly on the verge of going overboard with training, that is the time to use this individual. He will be able to give you the feedback you need, provided that you actually listen. Most of the time you know the right thing to do, but, like the little children that we all are inside, you need your OOO to reaffirm the correct answer. There are many symptoms of overtraining, including mental burnout, depression, soreness and fatigue that are not alleviated by rest, unusual weight loss, constant illness (colds/coughs) due to a compromised immune system and a persistently high resting heart rate relative to your normal rate. There are many shades of each of these symptoms, but if you find yourself enduring more than a couple of weeks of any of them, you have probably over-trained. Do you find yourself teary-eyed during Little House on the Prairie reruns? You’ve probably over-trained. Do you find yourself harboring homicidal thoughts about everyone associated with the sport? You’ve probably over-trained. Do you weep at your swim workout? Yep, you guessed it, you’ve probably over-trained. Overtraining is not the consequence

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of one workout or even a handful of workouts but rather the result of a long-term accumulation of training volume and/or intensity without allowing for sufﬁcient recovery time. Yes, one solution is to back off for a period of time to let your body catch up and rebuild, and if you feel you are in a severe state of exhaustion, that’s exactly what you have to do. The key is catching it before you get to the point that you need weeks or months to recover. Chances are good that your new training program is properly planned with lower volume weeks scheduled in to allow you to recover. If you don’t see a recovery week at least every three weeks, you should talk to your coach about it. Oh wait. You only mentioned a training program. Hopefully you have a coach or some sort of OOO to save you from yourself. How do you gauge whether you’re doing enough or too much? Aside from the advice of an OOO, you can simply pay close attention to how you’re feeling from day-to-day and keep a journal or training log to record your workouts and how you’re responding to them. Yeah, we know, that’s so anal. But it doesn’t matter. We suggest keeping it simple so that the act of this record keeping doesn’t become too onerous. In addition to your workouts, record your resting heart rate daily and consider some simple overtraining indicators (OTIs) of your current state such as fatigue, soreness, sleep quality and stress levels. Rate them numerically by assigning a score from 1 to 5 or 1 to 10, where the lower the number is, the better. You’ll quickly become much more self-aware and able to take some recovery time or adjust a given workout so that you don’t fall into the over-training abyss. Within a month, you’ll be shocked at how much better you are at knowing when you’re doing too much or pushing too hard. The key is making sure to do something about it. You’ll know how much time you need to back off based on how your body is responding. There is no question that Ironman-speciﬁc training will put you in the deep, dark valley of fatigue at some point. The basis of training is overloading your body to an extent that, upon rest, it overcompensates

John Segesta/johnsegesta.com

TRAINING DEAR

Don’t be the person that wins all the training sessions and then can’t understand why he sucked on race day. on recovery and becomes stronger. Each individual responds differently to training overload based on background, age and basic genetics. Maybe you simply need to spread the workouts you have scheduled for one week over 10 days or maybe even two weeks. The key is to have a very clear plan, not just for the training but for recovery as well. Any neurotic, compression sock-wearing tri genius can plan his training, but it’s the rare individual that can also insert the necessary recovery time that will allow the body to absorb this training. The trap comes from triathletes’ positive associations with hard work. With this ethic comes fatigue to which too many become accustomed. Being tired becomes the norm. You forget what it feels like to be rested and fresh. By the time you realize you’re deeply fatigued, you can require a week or more of very light activity accompanied by an increased amount of sleep to return to your healthy baseline. Within the first two to three days of such a decrease in training, you often feel worse because fatigue has an uncanny way of lagging behind the work that produces it so that it peaks as many as two to five days after the most recent hard workout. This is a common complaint among athletes experiencing a pre-race taper for the first time. The fact that you feel worse two to three days into a period of decreased training and increased sleep can mean only one thing to the committed athlete: “I’m getting out of shape.” Instead of patiently sticking to the planned recovery and reaping the benefits that are about to come to fruition, you panic at the thought of losing fitness and start training harder. And so a vicious cycle begins that invariably ends with the athlete, er, victim, forced to stay in a semi-permanently reclined position eating all manner of food normally only seen in gas stations while emotionally tied to the moods of Laura Ingles Wilder. Don’t worry. It only took us 10 to 15 years to figure this out. Now that we’ve sacrificed our bodies, you shouldn’t have to. You will eventually recover, but you have to take it upon yourself to execute the necessary steps and realize that one easy day might not be enough. Don’t be the person that wins all the training sessions and then can’t understand why he or she sucked on race day. There are plenty of them out there. We’re just trying to cull the herd. Find the balance, Roch and Paul 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, or if you have a question that begs for ridicule and sarcasm, e-mail info@multisports.com. T R I AT H L E T E M A G . C O M

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Whole Foods for Recovery Nutrition B y P i p Ta y l o r

I’ve never been a big fan of taking supplements. They’re too expensive, I’m not sure that they work and I try to eat only natural foods. Most of my training partners use various recovery supplements after workouts and swear by them, so I’m wondering if I’m not recovering as well as I could because I eat whole foods after workouts instead. I usually have fruit or chocolate milk after I train, but I’d like to ﬁnd some other whole foods to work into my recovery. Are there a few that you could suggest? Also, I weigh 135 pounds, so how much protein should I take in after a 90-minute workout? Ashley Irvine, Calif.

Congratulations on what sounds like a really healthy diet! Whole, real foods should be the base of everyone’s diet whether they are athletes or not. By consuming a wide variety of natural foods, you 1 9 8 T R I AT H L E T E

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should be able to get all the nutrients you need, assuming that you have no other deficiencies or a medical need for supplementation. Optimal recovery from intense exercise requires carbohydrate intake for replenishment of glycogen stores as well as hydration and protein intake for muscle repair and adaptation. Consuming adequate amounts of carbohydrate for refueling should be the primary focus of the recovery meal immediately after training, when the uptake of blood glucose into skeletal muscle for glycogen resynthesis is highest. However, adding protein to recovery snacks and meals enhances muscle glycogen resynthesis and muscle tissue rebuilding, thus speeding up the recovery process. The protein needs of endurance athletes are around 0.5 to 0.7 grams per pound (1.2 to 1.6 grams per kilogram) of body weight per day, which is slightly higher than for sedentary people. But unless you are on a restricted diet or a poorly planned vegetarian or fad diet, it is likely that the extra food you consume when training hard, including recovery foods, fulfills your increased protein requirements. As a 135-pound athlete, you require about 81 grams of protein daily. Each of the following contains 10 grams of protein: 1.75 ounces of fish, 1.25 ounces of cooked red meat, one cup of low-fat milk, two small eggs, four slices of bread, two cups of cooked pasta and two ounces of nuts. These examples make it clear that protein requirements are easily met within a normal, balanced diet. The ideal recovery snack or meal will contain about 0.45 grams of carbohydrate per pound (1 gram per kilogram) of body weight and 10 to 20 grams of protein. (For the 135-pound athlete, this equates to 60 grams of carbohydrate and around 15 grams of protein.) There are some good commercial recovery sports nutrition supplements that provide the macronutrients in these ratios, which can be a convenient, portable and timesaving option. They also are great when you are simply too exhausted to think about preparing something to eat. However, again, your primary source of nutrition, whether you are an athlete or not, should be whole, real, nutritious foods. Chocolate milk is a great recovery drink, but there are other, whole-food options that combine carbohydrate and protein in amounts that will optimize recovery as well as help to meet other nutritional needs, such as calcium, iron, zinc, vitamins, minerals and fiber. These include: 1.5 to two cups breakfast cereal with 0.5 cup milk Sandwich with lean meat or cheese and a piece of fruit Cup of fruit salad with a tub of yogurt Two toasted muffins with peanut butter Large fruit smoothie Two cups stir-fried rice with eggs, lean meat One cup cooked legumes (lentils, beans, etc.) on toast Happy eating! Pip Taylor is a professional triathlete and sports nutritionist. She has raced professionally around the globe for nearly 10 years. Visit Piptaylor.com.

Robert Murphy/bluecreekphotography.com

TRAINING NUTRITION

TRAINING

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Priority One for Swimmers: Get Level By Ian Murray

Before you put one more ounce of effort into creating propulsion in your swim with hard kicking, a dramatic catch or a stronger pull, invest yourself entirely in reducing drag. You’ll get more speed with less effort. The greatest technique challenge that new swimmers have to overcome is body drag. Body drag occurs when the top parts of the body (head, lead arm, shoulders) are positioned high in the water, and the hips and feet are progressively deeper. In this “swimming uphill” position, there is drag at the chest, stomach, hips, thighs, knees, shins and feet. Water is so thick that elite swimmers shave their entire bodies to reduce the drag generated by tiny hairs, so imagine the resistance created by the whole body plowing through the water. To solve this critical issue, it helps to understand that the body functions in the water like a seesaw works on a playground: When one end goes down, the other end goes up. You have three tools to help you get level in the water. HEAD. When you look forward while swimming, your head rises above the surface of the water, causing the hips and legs to sink. If your head is lowered into the water, then the hips and feet rise

TRAINING

towards the surface. Rather than having the water line at your eyebrows, forehead or hair line, drop your head so that the water line connects with the crown of your head. LEAD ARM. Once the arm enters the water and reaches forward to complete extension, the fingers should not be above, on or even just below the water’s surface. They should be deep—perhaps three to five inches below the surface of the water. PRESSURE. Thanks to the lungs, the chest cavity holds a lot of air. When the upper part of the chest is pressed down into the water, the lower part rises. Maintain this pressure on the upper chest as you roll from side to side. Think about leaning first on your armpit and then across both collarbones and onto the other armpit. Different body types require different technique adjustments. A body with more adipose tissue (fat) around the hips and thighs will naturally float level with greater ease than a very lean body with dense muscle and bone. Both body types (and everyone in between) can be level in the water, but some may ride deeper in the water than others. Depth doesn’t matter—it’s being level that is critical to minimize drag. Generally, the leaner and more muscular you are, the more you will need to rely on head depth, lead arm depth and pressure to get level. Regardless of your body type, as you become more comfortable in the water, you can slightly reduce your reliance on these factors as all three tools work together to keep you level. Ian Murray is a USAT Level III coach and the coproducer, writer and host of the DVD series found at TriathlonTrainingSeries.com.

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TRIATHLETE’S GARAGE

Scott a Plasm 2 LTD

of rear wheel coverage. That fin, while adding an aero coverage, also serves double duty as an inherent drivetrain stiffener. How very convenient. While we tested the Normann Stadler platform—the Zipp 808-outfitted Limited— the Plasma 2 is also available in lesser hierarchies, including the $4,300 Plasma 10 and the $3,000 Plasma 20. Scott was the first brand to make a cut-to-fit seat mast to help carve weight, so it was no surprise that the newest iteration retains the same feature. But new for 2009 is a saddle cap that has about six The 2009 Scott Plasma 2 LTD, complete with a Zipp 1080/808 tubular combo and Profile Design CX3 aerobars, centimeters of fore/aft retails at $8,999 complete. clamp adjustment. While the bike’s true seat angle By Jay Prasuhn is 76 degrees, effective range is upwards of 80 degrees. With the saddle capable of proper placement, the Plasma 2 Given Scott’s penchant for creating super-light racing rigs, the was an exercise in power, easily joining Kuota’s Kueen-K and Trek’s debut of the original Plasma in 2006 was one I eagerly awaited. TTX among the stiffest bikes we’ve experienced when considering Standing roadside at the Tour of California time trial three years torsional front-end stiffness (when climbing) and drivetrain stiffness ago, I marveled when Gilberto Simoni was forced to add weight to (also when climbing or when simply driving on the flats). Stadler his Plasma and thrilled at my own test of the bike. But as light as it evidently has his criteria. The front-end stiffness inspired confidence was, it had its flaws: It had zero aerodynamics studies in the frame when descending and carving bends. design and its tubes were largely aesthetic. Also, it was designed more But we experienced an unexpected element during long winter for its UCI pro road team, having a consistent 76-degree seat angle base mile riding: exceptional compliance. To whatever degree, we often and little saddle adjustability. accept that some carbon bikes are stiff because they have to be—the material in and of itself will prove sufficient. Scott came back with the Plasma 2, rebuilt from the ground up. With true engineering behind it, the new Plasma blows its predecessor In a move that made this bike a greater devotee to its greater out of the water. The new frame gives up a bit of weight to its initial consumer market—triathletes rather than just time trial riders—Scott iteration, but the aero advantage far outweighs the compromise. And created a uniquely swept rake at the crown of the integrated fork (and a lightly considered feature—compliance—makes the Plasma 2 a a specific fiber thickness and bias), as well as a bowed set of chainstays, more apt bike for the triathlon market than its predecessor. into which sits a cleanly and cleverly tucked rear derailleur housing Scott says its own wind tunnel testing during the development cowling on the drive side stay. During the first hour of the ride we of the Plasma 2 revealed the new Plasma to be 20 percent more didn’t really pay it any mind, but in hours four and five, there was a aerodynamic (at zero to five degrees of yaw) than the original Plasma. significant damping of high-frequency resonance. The engineered The huge gains aren’t surprising. As light as the Plasma was, the tube curvature cut down the late-ride fatigue over chip-sealed, pitted roads sets, while aero, weren’t a tunnel-proven, optimized shape. The new to a significantly greater degree than I’m generally accustomed to. Plasma, on the other hand, is optimized to the nth degree, and a Carbon is comfy, but carbon designed to be comfortable can simply single glance tells the story. save an athlete’s energy. Not a bad feature when you have a marathon The scalloped head tube/top tube area draws inspiration from following five or six hours of riding. the Trek TTX for torsional stiffness and aerodynamics, but that’s Scott’s first entry into the tri market was slick, but as consumers where the similarities to any other brand end. The Plasma presents a became savvy to what they truly wanted in a bike (the most common uniquely backswept carbon fork that flows cleanly onto the downtube. theme being a tunnel-proven design), Scott responded. And now As wind travels backward across the Plasma, it’s faced by a singular that you can rest assured that Scott did its homework to prove its flow surface from the downtube to below the bottom bracket. aero mettle; Our test revealed you can rest easier late in the bike. It’s Below the BB? Indeed, the Plasma rear wheel cowling covers not thanks to aerodynamics, but rather lightly regarded engineering the back hoop from the seatstay down the seat tube to the bottom cues that promise to make your long ride a more comfortable one than you might have expected. bracket—then past it, to a “fin” that extends the coverage of the wheel in a highly turbulent area. Scott calls it Shelter 127, representing 127 degrees For more on the Plasma 2 LTD, visit Scottusa.com

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

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;?.

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Gaining Perspective Through Reflection By Melanie McQuaid

The first time I ever rode a mountain bike was right after I bought my first road bike. I was planning to try a triathlon and got road shoes and pedals to match my blue road rocket. As I was embarking on my new adventure in road cycling, I met a trials rider. Trials is the kind of mountain biking where you don’t really pedal, but rather you hop, bouncing from one obstacle to the next. He thought it would be fun to take a complete beginner, not yet a triathlete or a cyclist, out mountain biking for the afternoon. So we borrowed his roommate’s bike, which happened to be one or two sizes too large for me, installed my fancy new road pedals and headed to the most technically challenging trails in Victoria. I am sure he chose the trails that he thought were easy, but they seemed horrifying to me. It was the most frightening, frustrating and painful experience of my life, and I would never advise riding off-road on road pedals unless you are extremely skilled. By the end of that ride I was covered in dirt, blood, tears and bruises. I was also hooked for life. I bought myself a mountain bike the next day—complete with mountain bike pedals—and began a career in mountain bike racing that weekend. Yes, I am that person who will go to the ends of the earth to conquer whichever course has beaten me in the past. The amount of blood and tears I would shed per ride decreased over time, but it took me more than a year to become a proficient rider. Then it took me two more years to earn a spot on the national cycling team. Although I have steadily improved since that first harrowing day with my friend, it certainly has not all been an exponential improvement. I think I spent four years of my mountain bike career making frustratingly small, incremental improvements. In fact, I am a better technical mountain biker now as a triathlete than I ever was when I was racing the World Cup for mountain bike. It is because I finally made it a priority over other training, and then it just suddenly clicked. Sometimes we hang on to old training methods, coaches or environments thinking that they were right only to discover later that they were not as beneficial as we had thought. It is hard to gain perspective 2 0 4 T R I AT H L E T E

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when you are fully immersed in what you are doing. When I decided to move from cycling to triathlon, I was forced to drastically change my training methods. Since then, both my overall technical ability and my cycling-specific ability have improved dramatically. It was easier for me to take a good, hard look at what I was doing as a cyclist when it was weighed against where I needed to go as a swimmer and a runner. I have truly benefitted from looking at my training in a new light, and I am a more complete athlete because of it. This past winter I was riding with Erinne Willock, a Beijing Olympian and member of Team Webcor, who I have trained with throughout my cycling and triathlon careers. I told her I was thinking about trying a half-Ironman in the coming season. I almost fell off my bike laughing when she said, “Why on earth would you ever want to time trial for 90 km?” I could see it from her point of view. Whenever we did time trials in road races they were all-out, horribly painful efforts that thankfully only lasted from 10 to 40 km. Time trials were for specialists who trained on TT bikes, and while I was a pure cyclist at that point, I had never owned a TT bike. In long-distance triathlon you are not riding that hard for 90 km. I tried my first half-Ironman this past season and sure enough, the position on the bike killed me, but the effort did not. It is less difficult than an XTERRA but certainly some practice in time trial position will be required for me to get closer to the result I would like. Experience changes your perspective, and time is required to gain experience. However, don’t get me started on 180 km because right now I agree with Erinne on that one. Perspective isn’t always a matter of looking back. Sometimes you need to focus on the present. I always look for ways to improve, while appreciating the process allows me to create a program that reflects the athlete I have become. Knowing the athlete you are right now requires taking a good, hard look at the present. It takes years of development to realize your ultimate potential. You might as well enjoy every year for what it is: a stepping stone on the path to your best ability as an athlete. You may look back at the end of the year and decide that it was your best season ever. You will never know until it is over, but while it is happening, make sure to enjoy the ride. Since we get so caught up in our new levels, new goals, new races and new best times, sometimes we forget to appreciate the present. We always look to the future and envision where we want to go. I am not saying it isn’t important to have goals, but it is just as important to live in the moment. In addition, appreciating where you have come from allows you to fully embrace and support the people you connect with in this sport. I love fielding questions at XTERRA races from those just getting started. Their passion and enthusiasm remind me of why I love it so much. At home in Victoria, I train with the National Triathlon Center as part of the development group. These athletes are so young that some can’t even drive yet, and there we are all training together. They are all hope, energy and enthusiasm, and it inspires everyone to do their best. Those of us with experience and success have a responsibility to encourage the next generation’s quest for excellence in our sport. As a coach I try to help people challenge themselves while being patient with their development. All of it comes back to perspective, which comes from experience, which requires time. It can take years to realize your full potential. Just wait a bit longer, and while you’re waiting, look back at where you started. Those trails I crashed on countless times during my first ride are now my playground, mastered by years of practice and determination, thanks to my goals in triathlon. Who knew back then where that first ride would lead?

John Segesta/johnsegesta.com

XTERRA ZONE

IN ENGLISH

Beating The Flu By Cliff English

Some of the most commonly asked questions that we get as coaches have to do with the flu, common colds and being sick in general. While there are a few hearty people that never seem to be “under the weather,” most of us have to deal with it every once in a while. The flu and the common cold are both respiratory illnesses, but they are caused by different viruses. Because these two types of illnesses have similar, flu-like symptoms, it can be difficult to tell the difference based on symptoms alone. In general, the flu is more severe than the common cold, and thus symptoms such as fever, body aches, headaches, extreme tiredness, sore throats and dry cough are more intense. A person with a cold is more likely to have a runny or stuffy nose. Colds generally do not result in serious health problems, such as pneumonia, bacterial infections or hospitalization.

HOW CAN YOU GET BETTER? CAN YOU TRAIN?

PREVENTION Most germs and bacteria that cause illness come from handto-hand contact. As an athlete recovering from all the hard training you do, your immune system has little defense left. It is important to wash your hands frequently or use antimicrobial hand wipes. Alcohols, detergents and heat can also destroy the inﬂuenza virus. To be on the safe side use hand sanitizers, and ﬁst bump instead of shaking hands. Avoiding those who are sick is actually pretty tricky. No one is going around with a sign that says, “Stay away; I am contagious.” Among athletes one would think there would be some common courtesy, and one would hold off on a handshake or at least let the person know that they are about to engage in a handshake. I have seen many times where introductions are made and then someone says, “I’m sick.” This really bothers me! Just tell me up front, and we do not need to do the handshake thing. If you are sick, it is best to just stay home for a few days and rest up. So not only are you doing your best to get healthy again, but you are not spreading your germs to others. Monitoring your training load and stress load is vital. While studies have shown that moderate exercise can boost your immune system, increase your body’s natural virus-killing cells and help white blood cells circulate more effectively, stress and over-training can do the opposite. Dehydration, rapid weight loss and lack of sleep can also reduce immune system function. The bottom line is to take care of yourself and listen to your body.

SUPPLEMENTS AND FLU PREVENTION While dietary supplements are readily available, it is still more beneﬁcial to eat a well-balanced, healthy diet for all your nutrient, ﬁber and antioxidant needs. If your diet is devoid of fruit and vegetables, you should think about using some supplements to ensure that you are getting enough vitamins. Many of the top endurance athletes in the world play close attention to the quality of the produce and 2 0 6 T R I AT H L E T E

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meats they eat. Organic foods are definitely good as well as foods that are less refined. Get your nutrition as close to the original source as possible. There are no substantial studies showing that loading or overloading of supplements and substances typically associated with flu or cold prevention, such as vitamin C, zinc and echinacea, is beneficial. Vitamin C is essential for a healthy immune system, as is zinc. However, if you are eating a healthy diet your vitamin C needs are taken care of. There have been a few studies that indicate zinc may aid in reducing the symptoms of a cold, but other studies show little or no benefit. I have used zinc lozenges in the beginning stages of a cold and have found them beneficial. It is one of the few things I recommend, but I might have also avoided the more severe symptoms of my cold by getting plenty of sleep, eating lots of fruits and vegetables and drinking lots of water. Echinacea is an herb that has shown mixed results in many studies. Some swear by it while others feel it is useless. Probiotics, which are the friendly bacteria found primarily in yogurt, are very good for keeping your digestive tract healthy, keeping your immune system strong and have been shown to reduce the symptoms and duration of the common cold.

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There are a few basic guidelines I like to follow when an athlete starts feeling sick. The key symptoms on the checklist that indicate that you should take a break from training are fever and a hacking cough. It is advisable to quickly take it easy with your training or cut it out entirely in the case of fever and other flu symptoms. Pushing through your training when your symptoms are serious is not a sign of toughness, and you will only set yourself back with your training in the long run. When you have a fever of 99.5 degrees or higher, exercise should not be an option, as training will only stress your immune system more and delay your recovery. A fever is a sign that your body is under stress, fighting a viral or bacterial infection. If you do not have a fever, then you can train away but at a lower training load and intensity than normal until most of your symptoms are gone. If you have symptoms such as watery eyes, sneezing or scratchy throat, that do not get worse with light to moderate activity, then it is usually OK to continue training. With symptoms such as upset stomach, chills and body aches, it is best to wait until they go away before training. A deep, persistent cough with mucus is a sign that there is an infection of the airways, and it is best not to train in this situation. It would be wise to see your doctor, and there is a good chance that you are contagious. When resuming your training after illness, it is important to ease back into it, keeping your intensity low to moderate for at least the first week. Until next time, stay healthy. And if you do get sick, follow the above guidelines, and hopefully that help you beat the flu or at least escape with only a few days out of commission. Coach Cliff English has more than 15 years of experience coaching athletes ranging from age-groupers to Olympians, first-timers to Ironman champions. For more on his coaching services or 2009 training camps visit Cliffenglishcoaching.com.

Train Like Max By Samantha McGlone

My new training partner is tireless. He never grumbles, never heads home early and always beats me in the ďŹ nal sprint up the driveway. He has a marathonerâ&#x20AC;&#x2122;s heart and can run all day. Of course I can whip him on the bike and in the pool, but I have to admit I have an unfair advantage. His little legs donâ&#x20AC;&#x2122;t quite reach the pedals and his desert breeding means that he never learned to swim. When I ďŹ rst met Max, he was a skinny, sad little mutt at the local animal shelter. He won me over with his squishy brown eyes and his shake-a-paw trick.

(I have since learned that it is, in fact, his only trick, and he works it tirelessly to get whatever he wants.) Watching him over the last few months, I have realized something: We human athletes just might have it all wrong. Our canine friends may hold the secret to health, happiness and optimal endurance training. I have never seen anyone as excited to get up in the morning as Max. Being a dog, his life is pretty routine: run, eat, sleep, chew on stuff, eat, sleep, run and so on. But Max bounds out of bed like there is no end to the wonderful possibilities that might be in store for the day. Like humans, dogs crave the structure of a daily routine, but in a dogâ&#x20AC;&#x2122;s mind, every day is also potentially a lottery-winning day. Dogs have an instinctual need to exercise every day; otherwise they become destructive and antisocial. I ďŹ nd it hard to believe that humans have evolved so much that this doesnâ&#x20AC;&#x2122;t apply to us as well. Many of us have just become better at suppressing the instinct. On the other hand, I know plenty of human athletes who feel withdrawal symptoms if they donâ&#x20AC;&#x2122;t get their daily lactic acid ďŹ x. In dog training circles, it is said that dogs who donâ&#x20AC;&#x2122;t get enough exercise become â&#x20AC;&#x153;self-employed,â&#x20AC;? which means that they do things like chewing your shoes, barking endlessly or rearranging the furniture. Humans without physical outlets have at least as many destructive ways to vent. Itâ&#x20AC;&#x2122;s well documented that endurance athletes make the best-behaved students; they are too damn tired at the end of the day to get into trouble. Max treats his exercise sessions like a reward. All day he looks forward to the time when he can go out and run around, and he takes full advantage of every minute outdoors. He runs and plays hard, and then he stops when heâ&#x20AC;&#x2122;s tired. He repeats this pattern until

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APRIL 2009

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Courtesy Sam McGlone

TICKET PUNCH

TICKET PUNCH it’s time to go home. Dogs always leave just a little more in the tank, never forcing that last repeat to exhaustion. It may be simplistic, but there are worse models upon which to base a training program. Too often training can seem like a chore rather than a reward. If only we could re-frame in our minds the idea that a track workout is really just a giant game of tag and a chance to run around outside with our friends. If Max had a motto, it would be, “Run fast; nap often.” Dogs don’t have coffee or deadlines and responsibilities; their days are instead dictated by their internal clocks and therefore are more in tune with their bodily needs. When Max is tired, he doesn’t grab a latte and keep plugging away. He hops on the couch and takes a 20-minute nap, belly exposed and snoring like a chainsaw. It’s not always feasible at the office, but if you have the choice between a quick nap and a double shot, take the nap. If there is one thing that dogs have mastered, it is nutrition. After every run Max diligently laps up a few ounces of H20, in keeping with his instinctual need for hydration. And every time we return from a run, without fail, he trots past his food bowl to make sure no one has secretly filled it up while he was away. No one taught dogs about the glycogen window, but millions of years of “eat or be eaten” still resides in the mind of even the most complacent lap dog. Of course, he is not the choosiest eater, and he is likely to chow down anything that looks delicious and barf it up on the carpet an hour later. So perhaps we should use caution with the eating-like-a-dog example. After properly refueling, Max typically flops onto the carpet to begin his flexibility program. This usually entails some serious

Dogs don’t have coffee or deadlines and responsibilities; their days are instead dictated by their internal clocks and therefore are more in tune with their bodily needs. poses that would put most yogis to shame followed by a little selfgrooming. (Post-workout hygiene is a must: Remember that sitting on the couch in bike shorts for hours after a ride does not count as “chamois time.”) While many may think of dogs as impulsive, haphazard trainers, they actually demonstrate in their daily lives the components of a complete training regime: endurance, speed, agility and even mental skills. Dogs seem to have an inexhaustible and innate optimism toward life from which human athletes could benefit. Even though he’s a mutt from the pound, Max still chases after the cute whippet at the dog park. He won’t ever catch her, but he never stops trying. Hierarchies exist within packs of dogs that may seem arbitrary from the outside. Sometimes the tiny poodle rules over the Great Dane with an iron fist. So go chase that greyhound, even if you feel like you’re more of a St. Bernard. Sometimes the race doesn’t always go to the fastest dog but rather to the little mutt that just keeps on running. ▲ Samantha McGlone was Triathlete magazine’s “Triathlete of the Year” in 2007. She is sponsored by Zoot, Powerbar, Argon 18, Oakley, Fi’zi:k, Sram, Zipp, Profile Design and Sable water optics.

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For more information call us at 1-800-880-SWIM ext: 6531 or visit our website at www.fastlanepool.com/6531 T R I AT H L E T E M A G . C O M

APRIL 2009

T R I AT H L E T E 2 0 9

AT THE RACES

ALEX MCDONALD PROFESSIONAL TRIATHLETE, M.D.

IRONMANS: 9 YEARS RACING: 5 FINISHES AT KONA: 3 TOTAL AGE GROUP WINS: 14 TOENAILS LOST DURING FIRST IRONMAN: 2 AVERAGE HOURS OF WEEKLY TRAINING: 20 MILES TO HIS FAVORITE TRIATHLON: 6000

ACHES AND PAINS: TOO MANY TO COUNT

HOW HE KEEPS GOING:

Argentina’s Eduardo Sturla rode with the leaders but fell to fifth place during the grueling 13.1-mile run in Pucon.

U.S. Women Sweep Podium in Pucon Galindez tops Colucci for men’s title.

Stor y and photos by Brad Culp The 2009 tri season kicked off with a bang, as both the men’s and women’s races at Ironman 70.3 Pucon came down to the wire. When the dust settled, American Heather Gollnick ﬁnished just in front of countrywoman Linsey Corbin for the second year in a row, and Argentina’s Oscar Galindez ﬁnished narrowly in front of 2008 champ Reinaldo Colucci of Brazil. The 24th annual event started off with a 2 1 0 T R I AT H L E T E

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chilly swim in Villarrica Lake in Southern Chile. Colucci showed his ITU swim speed and easily built a gap on the rest of the contenders. Galindez was able to make up time throughout the relatively fast 56-mile bike course, but unlike last year, Colucci didn’t let the Argentine assume the lead. Eduardo Sturla (ARG), who ﬁnished 10th in Kona last year, rode strong in third place for most of the bike leg.

AT THE RACES Colucci made a quick transition and headed out onto the rolling run course with a narrow gap on Galindez. Sturla started the run in third, but he couldn’t match the early pace of the two men ahead of him. Galindez finally assumed the lead on the second (out of three) lap of the run, but he wasn’t able to make an assertive pass. Colucci, who raced in the Beijing 2008 Olympic Games, had plenty of speed on the flats, but he couldn’t keep up with Galindez on the steep ascents. In the end, Galindez topped Colucci by just over a minute. With no American men in the race, it was up to the American women to do the Red, White and Blue proud—and they did just that. Short-courser Amanda Stevens flew through the swim (beating most of the pro men) and set off on a torrid pace during the early miles of the bike. Super-biker Linsey Corbin caught Stevens 52 km into the bike and began to grow a comfortable lead. Also coming on strong was Gollnick, the defending champion—she too passed Stevens and then spent the rest of the ride trading the lead with Corbin. Corbin took the lead into T2, but it wasn’t nearly as big as the mammoth gap she had in 2008. Gollnick was less than a minute back and seemed anxious to chase down her countrywoman. Corbin held off Gollnick for all but the last kilometer.

“When I saw Linsey [Corbin] up the road, I knew I had to go for it,” Gollnick said. “I just went all out and hoped my legs didn’t cramp up.” Gollnick’s legs did cramp, but lucky for her it wasn’t until after she passed Corbin and crossed the finish line in first. Corbin crossed the line less than 20 seconds later (with a cowboy hat on, of course). Stevens crossed the line about five minutes behind Corbin to complete the American podium sweep.

CRISTAL IRONMAN 70.3PUCON Pucon, Chile

Jan. 18, 2009 1.2-mile swim, 56-mile bike, 13.1-mile run

Men 1. Oscar Galindez (ARG) . . . . . . . . .3:57:26 2. Reinaldo Colucci (BRA) . . . . . . . .3:59:21 3. Daniel Fontana (ITA) . . . . . . . . . .4:01:53 4. Andrea D’Aquino (ITA) . . . . . . . . .4:04:32 5. Eduardo Sturla (ARG) . . . . . . . . .4:04:57 Women 1. Heather Gollnick (USA) . . . . . . . .4:28:58 2. Linsey Corbin (USA) . . . . . . . . . .4:29:24 3. Amanda Stevens (USA) . . . . . . . .4:40:50 4. Ana Borba (BRA). . . . . . . . . . . . .4:44:50 5. Pamela Tastets (CHI) . . . . . . . . . .4:47:56

The pros plunge into Villarrica Lake to start their day as one of the largest amateur fields of any South American race waits behind them. T R I AT H L E T E M A G . C O M

APRIL 2009

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Almost 1,100 athletes took part in this year’s event, which kicks off with an ocean swim off South Africa’s eastern coast.

Tissink, Zelenkova Shine in South Africa By Brad Culp

South African Raynard Tissink and rising Czech star Lucie Zelenkova picked up early season wins at Ironman 70.3 South Africa on Jan. 18. Tissink won a tight race over Scot Fraser Cartmell, while Zelenkova, who races for TeamTBB, dominated the women’s race and won by almost 11 minutes. 2 1 2 T R I AT H L E T E

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In the men’s race, Tissink played things conservative on the swim and bike and legs and merely kept pace with Britain’s Tim Don, Germany’s Konstantin Bachor and Cartmell. The South African took off early in the run and none of the other leaders were able to keep pace. After the ﬁrst of two loops on the run, Tissink had the race

Marathon Photo

AT THE RACES

IRONMAN 70.3 SOUTH AFRICA all but wrapped up and went on to win by just over two minutes ahead of Cartmell. Bachor finished another seven minutes back, with Don, a former ITU world champion, picking up fourth place. In the women’s event, the victory was never really in doubt for Zelenkova. The flying Czech exited the swim alongside the top men and went on to ride faster than many male professionals. She could have backed off on the run, but Zelenkova kept the throttle down en route to a 4:46:40 finish, a new course record. More than 10 minutes later, reigning Ironman Arizona champ Heleen bij de Vaate of the Netherlands came in second place.

East London, South Africa

Jan. 18, 2008 1.2-mile swim, 56-mile bike, 13.1-mile run

Men 1. Raynard Tissink (RSA) . . . . . . . . .4:02:04 2. Fraser Cartmell (GBR) . . . . . . . . .4:04:07 3. Konstantin Bachor (GER). . . . . . .4:04:50 4. Tim Don (GBR) . . . . . . . . . . . . . .4:12:50 5. Kent Horner (RSA). . . . . . . . . . . .4:14:31 Women 1. Lucie Zelenkova (CZE) . . . . . . . . .4:46:40 2. Heleen bij de Vaate (NED) . . . . . .4:57:00 3. Claire Kinsley (RSA) . . . . . . . . . .4:59:26 4. Mariska Kramer-Postma (NED) . .5:02:18 5. Diana Riesler (GER) . . . . . . . . . .5:08:54 T R I AT H L E T E M A G . C O M

APRIL 2009

T R I AT H L E T E 2 1 3

AT THE RACES cycle faster run faster increase VO2 max reduce risk of injury rehab if injured and more . . . see www.powercranks.com

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All athletes, even the pros, have a limited amount of time to train. Triathletes have to divide that limited time between three disciplines. Then, you have to decide between working on technique, aerobic conditioning, or power. Is it possible to work on both cycling and running technique and conditioning at the same time? YES!!! If you do your cycling training with PowerCranks. About 80% of PowerCranks new users set some sort of running PR within 3 months of starting cycling training with PowerCranks, usually despite very limited running. This is what we mean by improving training efficiency. Train with PowerCranks and:

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Ferguson made things look easy all day long and finished more than 35 minutes ahead of the next woman.

Ferguson Dominates at Wanaka

McDonald picks up men’s title at New Zealand’s “other” iron-distance event.

By Brad Culp

Lake Wanaka, on New Zealand’s South Island, is extremely remote, even by Down Under standards. While it’s by no means a “big” iron-distance event in terms of numbers, the incredible scenery has drawn some of the best athletes in the sport, and this year’s event was no exception. After 140.6 miles of racing, Aussie Chris McDonald and Kiwi Gina Ferguson were victorious, each winning in impressive fashion. McDonald was three minutes behind the leaders after the swim but quickly made up time on the bike by posting the second-fastest split of the day (4:45:34). That put the Aussie into T2 alongside American Justin Daerr, who rode just a few seconds faster. McDonald easily outpaced Daerr on the run and sealed up the win with a 2:51:33 marathon. Kiwi Keegan Williams ran his way to second, while the Czech Republic’s Petr Vabrousek clicked off the best run of the day to secure third place. The women’s race was all about Ferguson. With only three pro women in the race, the Kiwi had no problem making the win look easy. After crushing the other two pro women

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

on the bike, Ferguson went on to ﬁnish in 9:28:27, 35 minutes ahead of runner-up Merryn Johnston of New Zealand. American Hillary Biscay, who was in Wanaka for a long, off-season training day, ﬁnished third.

CHALLENGE WANAKA Wanaka, New Zealand

Jan. 17, 2009 2.4-mile swim, 112-mile bike, 26.2-mile run

Men 1. Chris McDonald (AUS) . . . . . . . .8:37:41 2. Keegan Williams (NZL) . . . . . . . .8:44:08 3. Petr Vabrousek (CZE) . . . . . . . . .8:44:38 4. Justin Daerr (USA) . . . . . . . . . . .8:47:47 5. Marc Pscebizin (AUS) . . . . . . . . .8:53:36 Women 1. Gina Ferguson (NZL) . . . . . . . . . .9:28:27 2. Merryn Johnston (NZL) . . . . . . .10:03:57 3. Hillary Biscay (USA) . . . . . . . . .10:16:39 4. Louisa Davis (USA) . . . . . . . . *11:05:40 5. Jane Beesley (NZL) . . . . . . . . *11:58:01 *age group athlete

Mike Heydon

time is everyone's most precious training resource

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RE O M E K TA BATHS! MUD W E N E K MA IENDS! FR SS ! DREZ R CRA IE

Sunday, May 3rd: RICHMOND s Saturday, May 9th: ORLANDO s Sunday, May 17th: AUSTIN s Sunday, May 31st: NASHVILLE s Sunday, June 7th: SAN JOSE s Saturday, June 20th: ATLANTA s Sunday, July 12th: DETROIT s Sunday, August 2nd: CHICAGO s Sunday, August 16th: BOULDER s Sunday, October 25th: DALLAS s Sunday, November 1st: LOS ANGELES s Sunday December 6th: SAN DIEGO s Sunday, December 13th: PHOENIX

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CompetitorSE.com 53

John Segesta/johnsegesta.com

Melanie McQuaid 3x World Champion

CALENDAR

RACE DIRECTORS: For online race listings, please go to Triathlon.competitor.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 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 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. 5/24/09- Pelham, Ala. XTERRA Southeast Cup. 1.5K swim, 30K bike, 11K 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. 6/20/09- North Little Rock, Ark. XTERRA South-

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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 Triathlon.competitor.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 Triathlon.competitor.com.

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

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CALENDAR

central Cup. 1.5K swim, 30K bike, 11K 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.

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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. 5/17/09- Augusta, Mich. XTERRA Midwest Cup. 1.5K swim, 30K bike, 11K run.

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

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. 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- Warren, Vt. XTERRA Northeast Cup. 1.5K swim, 30K bike, 11K run. 7/12/09- Grass Lake, Mich. Bikesport Waterloo Triathlon. .5-mile swim, 16-mile bike, 5-mile run 7/12/09- Philadelphia, Pa. Philadelphia Womenâ&#x20AC;&#x2122;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 Â˝ Extreme Triathlons.

John Segesta/johnsegesta.com

CALENDAR

MOUNTAIN PACIFIC 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, 13.1-mile run), Intermediate (1.5K swim, 40K bike, 10K run), and Sprint (.25-mile swim, 10mile bike, 2-mile run). 5/02/09- Henderson, Nev. XTERRA West Cup. 1.5K swim, 30K bike, 11K 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. 6/06/09- Coeur dâ&#x20AC;&#x2122;Alene, Id. XTERRA Northwest Cup. 1.5K swim, 30K bike, 11K 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. 7/18/09- Avon, Colo. XTERRA Mountain Cup. 1.5K swim, 30K bike, 11K 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-yearolds: 200m swim, 10K bike, 2K run. Youth Elites: 375m swim, 10K bike, 2.5K run. Junior Elites: 750m swim, 20K bike, 5K run.

INTERNATIONAL 4/26/09- St. Elizabeth, Jamaica. Jakeâ&#x20AC;&#x2122;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. T R I AT H L E T E M A G . C O M

APRIL 2009

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

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TRI CLUB LISTING ARIZONA

Tucson Tri Girls Niki Mathias tucsontrigirls@cox.net

CALIFORNIA

LA Tri Club president@latriclub.com latriclub.com Tri Club San Diego triclubsandiego.org Fleet Feet Multisports Orange County Michael Collins info@multisportsoc.com Orange County Triathlon Club Huntington Beach OCTriClub@triathlete.com San Francisco Tri Club Amy Bohutinsky info@sftriclub.org Golden Gate Tri Club-San Fran Karen Kofod president@ggtc.org Silicon Valley Triathlon Club webmaster@svtriclub.org svtriclub.org Tri Club Marin Mike Belloumini mike@fleetfeetsananselmo.com

Kain PerformanceSan Jose Pete Kain pete@kaiperformance.com kainperformance.com Newport Coast Tri Team Daniel Mathot ncttpresident@hotmail.com

nctt.us Sacramento Triathlon Club Kathryn Caucci 916.736.2746 sactriclub.com Santa Cruz Triathlon Assoc. Sherri Goodman scat@sctriathlon.com sctriathlon.com

COLORADO

Pikes Peak Triathlon Club John â&#x20AC;&#x153;Woodyâ&#x20AC;? Noleen noleen@aol.com p2triclub.org

FLORIDA

Gold Coast Triathletes goldcoasttriathletes.com

ILLINOIS

Tri- Sharks Chris Sweet tri-shark.org/tri-sharks

INDIANA

Tri Fort Triathlete Tom Carpenter trifort@triathlete.com www.3rvs.com Circle City Multi-Sport Club Rob Beeler rbeeler@nsisw.com circlecitymultisport.com

LOUISIANA

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MAINE

Bikesenjava Multisport Chris Christie shop@haybikesenjava.com haybikesenjava.com

MASSACHUSETTS

Kelley Perry KelleyTRIUSA@hotmail.com teamnebraska.org

NEVADA

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

North Shore Tri Club-Salem Randi Hodson-Dion bhodsdon13@aol.com Wheelworks Multisport- Boston wwmsdirector@yahoo.com wheelworksmultisport.com

NEW JERSEY

MINNESOTA

NEW YORK

Gear West Triathlon Club Gw tri club of Long Lake kris@gearwestbike.com gearwestbike.com

MISSOURI

St. Louis Triathlon Club Jason Difini contact@stloustriclub.com stlouistriclub.com

NEBRASKA

Team Nebraska Triathlon Club

Team Paramount Mike Grussgott mgrussgott@yahoo.com eteamz.com/paramountadventure

Road Fit Multi-sport eric@roadfit.com roadfit.com

Asphalt Green Triathlon Club New York, NY 212.369.8890 CNY Tri Club Inc. Jim Szczygiel president@cnytriathlon.org Hudson Valley Tri Club markstriclub@hotmail.com HVTC.net Team Runners Edge mindyruns@aol.com runnersedgeny.com

Terrier Tri Robert@terriertri.com terriertri.com Triathlon Association of New York City (TANYC) Mo Modali mo@tanyc.org tanyc.org

NORTH CAROLINA

South Charlotte Tri Club CJ Warstler info@southsharlottetriclub. com southcharlottetriclub.com

OHIO

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

TENNESSEE

(HEAT) Hendersonville Endurance Athletic Team Bill Taylor Ftaylor200@comcast.net triheat.com

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UTAH

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

VIRGINIA

Tri Cats Chas Ryan tricats.org Tri Girl Training Jaime Waite grandison@trigirltraining. com trigirltraining.com

WASHINGTON

WSU Triathlon Club Dave Oâ&#x20AC;&#x2122;Hern daveohern@wsu.edu

WISCONSIN

Wisconsin Fox Cities Triathlon Club info@foxtriclub.com foxtriclub.com

NATIONAL Team Trichic Brenda Gilchrist trichic@trichic.com trichic.com

APRIL 2009

T R I AT H L E T E 2 2 3

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TINLEY TALKS

Bedtime Stories

Consider the basic principles of exercise physiology. Remember that it is in the recovery phase—the period of adaptation from the stress of training—that our bodies rebound to higher levels of performance. Now, ponder the equipment that enables this process. Consider the bed. Forget for a moment the hyperbolic-yet-mostly-true notions about where we spend one-third of our lives. The bed as a functional piece of athletic equipment simply fails to garner its due respect. Perhaps this is because we can’t wear it in public like a sleek racing outfit or because the performance improvement isn’t as immediate as that which comes from aerobars or racing wheels. Perhaps athletes underappreciate the forgotten platform of the night because nobody really talks about their beds. It’s certainly not macho-speak. Picture two guys in a bar: “Hey, Bud. I see that you’re driving the new BMW M3 with 19-inch rims, quad-exhaust and fine Corinthian leather.” “Yeah, it’s okay, but I’m more excited about my Postur-ific mattress with 29 individual coils per square inch. You should see how well I recover in that sucker.” For some reason, most of the consideration for the quality of beds has fallen to the older athletes. They are mature enough to know of its importance, or can finally afford a decent one or simply don’t train hard enough to sleep like the dead on a friend’s couch. Still, younger athletes need good sleep. I was fortunate enough to posses the same single-bladder waterbed for my first six years of college. I paid 50 bucks for a 6-by-8-foot sea in a pinewood frame. Heater included. Never felt old on that rolling ship. I slept like the dead—when I slept.

In recent years, beds have made the multisport news not for their restorative capabilities but for their potential contribution to the training effect—a counterintuitive concept if there ever was one. The discussion has revolved around the popular hypoxic tents that allow endurance athletes to suck the oxygen out of the immediate environment and thus simulate a season of training at Machu Picchu or Everest base camp. The intended result, of course, is an increase in red blood cells and therefore oxygen-carrying capacity. One of the problems with this, however, is that if you sleep with anyone else on a regular basis, they have to buy into the rarefied air effect. Having two tri geeks in one family is enough of a challenge without oxygen deprivation. I tried a friend’s tented bed one night at his house near Boulder, Colo., (elevation 5,000 feet—go figure). Near midnight I had to run down to “the village” (the living room couch) when hypoxia began to set in and I dreamed that I was drowning. And when I woke up in the morning, the phone still rang, the bills were still sitting on the kitchen table and I still had to be somewhere by 9 o’clock. I’ll take an even higher mountain getaway cabin over a souped-up bed anytime. If athletes do get around to bed(time) stories, it usually begins with a discussion of sleep. Yes, sleep is a good thing and is often used as a barometer of training levels: Too much or too little results in poor sleep habits. Your average, obsessive athlete rarely considers the effects of non-training stress. Real athletes, we convince ourselves, don’t have to answer the phone or attend to the bills on the kitchen table. If your training program is in sync with the night, the delusion goes, you can gather enough rest during a midday swim set of 8x500 yards, during pre-race meetings or while a good friend asks you about your failing love life. Most endurance athletes do appreciate the bed as a place of dreams—dreams that situate themselves behind closed doors and shut eyes and, if we allow it, give rise to an insightful present. Forget the certification of mattresses, the pesky labels, coil count and boxy springs. Forget the lacy footing and the downy covers and the pastel colors and everything that lies between the satin and the sin. An athlete’s bed is both a refuge and resource, shelter and seductor. It is where we plan our attack and where we heal our wounds. It is where many of us began and where most of us will pass. It is where we start each day as if it’s the first and the frost on the window challenges us like no coach or trophy ever will. It is our launching pad and our crash-landing site. It is an extension of who we are as athletes and as people—the place that an athlete retires to defining us. Straw bales or a California King, a back seat below the tracks or a bourgeois bungalow in the low hills, where an athlete comes home to and prepares for another day is as Homeric as any odyssey. But an athlete’s bed, like his or her jobs and records and races and shoes, is temporary if not transitory. The best that we can hope for is that we might wear it out with our dreams. What is fabric and cloth when set against hope and desire? —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. Ride-along enclosed in all book region 2 copies. 2 2 4 T R I AT H L E T E | A P R I L 2 0 0 9 | T R I AT H L E T E M A G . C O M

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TRIATHLETE

160 BIKES, WHEELS & TOYS FOR 2009 GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE

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