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16 Editor’s Note By Brad Culp
18 Starting Lines
By Mitch Thrower
20 Mail Call 22 Checking In IndusTri; News Analysis; Pro Bike; Reviewed; Recipe; Medically Speaking; Kona Q&A; Endurance Conspiracy; Get Leaner; Youth Tri Spotlight; Light Read
TRAINING
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3 13 DEPARTMENTS
121 Big Ring
Compiled by Ashley Slaney
129 On the Run
By Matt Fitzgerald
133 Speed Lab
By Tim Mickleborough, PhD
138 Tech Support By Ian Buchanan
141 Dear Coach
By Paul Huddle and Roch Frey
144 Nutrition Q&A By Pip Taylor
110 Training Feature: Four Weeks to Your First XTERRA
146 Ironguides: Triathlon Heresies
118 Lane Lines
148 Fundamentals
By Dan Smith
By Sara McLarty
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July 2009 no. 303
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By Marc Becker
COLUMNS 150 Triathlete’s Garage By Jay Prasuhn
152 Gear Bag By Brad Culp
154 XTERRA Zone
By Melanie McQuaid
156 Ticket Punch
By Samantha McGlone
158 Up Front
By Andy Potts
176 Tinley Talks By Scott Tinley
160 At the Races
By Ian Murray
july 2009
W W W. X T E R R A W E T S U I T S . C OM
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2008 Foster Grant Ironman World Championship 70.3 First Out of the Water ( 1.2 miles in 20:55 minutes, new course record )
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2007 Ford Ironman World Championship First Out of the Water
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2007 Ford Ironman World Championship 70.3 First Out of the Water (course record )
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features
July 2009 no. 303
On the Cover Cover: Melanie McQuaid • Photo by Nils Nilsen Lust-Worthy Gear for Trail Addicts Ironman ’78 Redux Four Weeks to Your First Fat-Tire Tri 11 Pro Dirt Junkies’ Bike-Handling Tips
46 Mountain Bike Matchmaking Some of the finest off-roadies on the planet hold your hand through the process of finding a match made in mountain bike heaven. By Brad Culp
54 2009 Off-road Gear Guide
By Brad Culp and Jay Prasuhn
78 Mountain Invaders Last year, a pair of unknown professional mountain bikers finished first and second in the men’s XTERRA World Championship. Was it the beginning of a trend? By Matt Fitzgerald 8
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86 Things to Do in Saipan When You’re a World Champion XTERRA’s resident photog shadows Julie Dibens around one of the sport’s most exotic locations. By Nils Nilsen
93 Down Home, Down Under Port Macquarie, host of Ironman Australia, offers adventures beyond the race. By Holly Bennett
100 Triathlon’s Role in Rebuilding “Nawlins” A post-Katrina tour reveals how the city is recovering and how it still needs help. By Jay Prasuhn
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104 Remembering a Pioneer Tom Knoll writes a tribute to his courageous and determined friend and fellow original Ironman. By Tom Knoll
Correction: The Web address for the Jenny’s Light Foundation was misprinted in our May 2009 issue (“Wins and Loses,” page 54). The correct URL is Jennyslight.org. Clarification: On page 74 of the June Swimsuit issue, the custom Splish Crossback Bikini top and bottom were designed by BettyDesigns.com. july 2009
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Ironman 70.3 World Champion TERENZO BOZZONE
First Wave
The Chaos Before The Storm BY JOHN SEGESTA Unlike their age-group counterparts, the pro men at the Wildflower Long Course Triathlon didn’t have the luxury of hanging back and waiting for the chaos of the swim start to subside. Just less than four hours after this photo was snapped, Andy Potts was the first of these men to finish, marking his first win at Lake San Antonio, Calif. For more on the event, flip to page 160.
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First Wave
Caveman in Saipan BY NILS NILSEN XTERRA Saipan’s unique run course takes athletes through underground tunnels built by Japanese soldiers during the Battle of Saipan in 1944. Nilsen caught Japan’s Taro Shirato three times in the dim tunnel using multiple flash exposures on a single frame.
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First Wave 14
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Next Up: Kona BY MARATHON-PHOTOS.COM Former short-course superstar Rasmus Henning of Denmark made his Ironman debut in China this April and now has many speculating that he has what it takes to win Kona in his ďŹ rst attempt. Even though the 110-degree heat humbled the Dane to walk 20 miles into the marathon, he still had a 29-minute gap on runner-up Patrick Wallimann as he celebrated his win in the ďŹ nishing chute.
july 2009
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Editor’s Note No. 303 | July 2009
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 Associate Editor Susan Grant sgrant@competitorgroup.com Online Coordinator Kurt Hoy khoy@competitorgroup.com Online Editor Liz Hichens lhichens@competitorgroup.com Editorial Intern Ashley Slaney, aslaney@competitorgroup.com Copyeditor Marilyn Iturri Photo Editor John Segesta jsegesta@competitorgroup.com Graphic Designer Oliver Baker, obaker@competitorgroup.com Medical Advisory Board Jordan Metzl, MD; Jeff Sankoff, MD
Stop Thinking About Doing Your First XTERRA You’re probably expecting me to follow up the title of this column with something like, “just do it,” or “sign up already,” or some other cheesy, uplifting slogan that sounds like it was ripped off from a bad Disney film. If you’re looking for motivation, you had better stop reading—I don’t do Disney. The title of this column is meant to be taken by itself. Stop thinking about doing your first XTERRA. You won’t enjoy it. You’ll get hurt. You’ll shred all your sweet tri shorts. Your beautiful body will become scarred and ugly. And besides, the courses are too hard. For seven years, we’ve made off-road triathlon the focus of our July issue. And for the last seven Julys, every editor’s note has had the same basic message: Go race XTERRA—it’s fun! Sorry, but you’ve been lied to. I did my first off-road tri in Tennessee during my junior year of college. My mountain-bike IQ was so low that I didn’t know that shifting your weight back was necessary on sketchy surfaces. I ended up rolling through a bed of dried-up pine needles. When I finally came to a stop, I looked like a porcupine rocking Lycra. It took me almost five minutes to remove all the needles. A few miles up the trail, I was riding alongside my buddy and ended up impaled on a birch tree. Somehow my front tire managed to avoid the tree, which left my head, chest and manhood to take the blow. “Dude, you just rode into a tree,” my friend said. Really? That’s the only thing he could think of saying? I mean, my buddy is kind of dumb, but that sounded like something John Madden would say if he were doing color commentary at a triathlon. 16
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After that race, my friend and I decided we needed to hone our handling skills. Unfortunately, I didn’t fare much better when it came to training. Only two days after the race, I managed to perform an unscripted en-do onto a rusty barbed-wire fence. Yes, you need a tetanus shot for that. A few years later I was on my way to offroad greatness—at least in my own head. I was doing an XTERRA in Northern Arizona and I had the overall lead on the bike. Sure, it was hardly a mile into the bike leg, but in my mind, I was kicking ass and taking names. Mere seconds after passing the one-mile marker, I lost control in a sand wash and dislocated my shoulder as I braced my fall on the ground. I started screaming louder than the time my parents didn’t get me a Sega Genesis for Christmas. I reset my shoulder, finished the race a far cry from first place, and then called my doc to schedule a shoulder surgery. If my tragic anecdotes haven’t succeeded in keeping you away from the trails, then there’s no hope for you. Go ahead—sign up. You’ll regret it, but don’t say I didn’t warn you. You’re going to crash. You’re going to shed some blood. Worst of all, none of your friends will think it’s cool because they only care about Kona. If you’re dumb enough not to listen to me, I’ll see you on the trails this year. I’ll be the guy covered in pine needles and riding into trees with one shoulder hanging out of its socket.
Brad Culp
Nils Nilsen/n2fotoservices.com
Publisher John Duke Associate Publisher Heather Gordon VP, Event Marketing Sean Watkins
VP, Production/Circulation Heather Gordon, hgordon@competitorgroup.com 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 Customer Service Linda Marlowe, Linda@pcspublink.com Nancy Pomeroy, Nancy@pcspublink.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 authors’/photographers’ guarantees that the material may be published without additional approval and that it does not infringe upon the rights of others. No responsibility is assumed for loss or damage to unsolicited manuscripts, art work or photographs. All editorial contributions should be accompanied by self-addressed, stamped envelopes. Printed in the USA.
Triathlete Magazine is a publication of the
David Moross Peter Englehart Scott P. Dickey Steve Gintowt John Duke John Smith Bruce Herring Dan Vaughan David O’Connell Rebecca McKinnon Sean Clottu
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 VP, Sales Development
Starting Lines
Adventure: The Antidote to Fear By Mitch Thrower In the beginning there were a few athletes who liked to swim, bike and run all in one shot. The first recorded event involving all three sports began with the bike, followed by a run and finished with a swim. It was called the Course des Trois Sports, held in Marseilles, France in 1921. The first triathlon in the modern sense was a casual affair run by the San Diego Track Club on Fiesta Island in Mission Bay in 1975. Three years later the Ironman Triathlon emerged in Hawaii, born from an audacious challenge at an awards party, then a big Sports Illustrated article, ABC’s Wide World of Sports coverage, the launch of the magazine you’re reading, the USTA pro series, and voila—the sport was off and rolling, changing millions of lives, yours and mine included. During triathlon’s development, another activity was born that would eventually develop into an exciting extension of our sport. Starting in the late 1970’s, a small bunch of innovative, adventure-seeking California cyclists used the 18
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mountain bike to spread the joy of cycling to off-road exploits. With even more early momentum than triathlon, mountain biking spread like wildfire. Companies started to manufacture mountain bikes, and people all over the world took to the rugged trails to conquer rocks, hills and streams in deserts and forests on their rugged two-wheeled machines. Perhaps it is ironic that both triathlon and mountain biking grew during the same period with varying trajectories, but it was no accident their participants shared the same essential DNA ingredients—spontaneity, adventure, intense yearning to remain fit, addiction to adrenaline and a keen commitment to personal goal-setting. Before I participated in my first triathlon, I experienced mountain biking riding. I went to Vermont for a mountain bike camp. An immediate affinity between bike and rider was established, and so it was only natural that I ride a modest mountain bike in my first triathlon. That excursion caused me to hear the high-tech sirens of racing bikes with disk wheels flying past me like military aircraft. Yet mountain biking and triathlon are two cousins that continue to offer separate, but equal, thrills. I will never forget racing in an off-road competition in Hawaii, savoring
the exhilarating thrill of descending trails through lava rocks and cactus, followed by running through tropical jungle and along the beach. And for an introduction of the joys of off-road multispsort, nothing beats the slightly tamer joys of the Muddy Buddy adventure mud runs. Kids love to play in the mud, and in Muddy Buddy everyone is a smiling kid again—a distilled Fountain of Youth. Now if you are training for a triathlon or have participated in one, guess what ? You are forever a triathlete, and that distinction is for life. Once you have done a triathlon, you will always belong to a very special group of people who decided to replace fear with adventure. Fear, reluctance, intimidation, trepidation. They’re all the negative faces of creative imaginations. It’s a universal adage that freedom from fear unleashes the best of our physical capabilities, the daring of our souls. In that sense our adventures in triathlon trigger confidence and productivity. In turn, this raises the limits of what we can accomplish in our work and family life. So keep swimming, biking and running away from fear—always in the direction of your next adventure. Train Smart, Mitch Thrower mthrower@competitorgroup.com july 2009
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Mail Call Too Much M-Dot Love
abrvtd wrds tk lss tm 2 rd. or so we hpe.
A
s a triathlete looking forward to my first iron-distance race this year, I was excited to read “How to Pick the Right Ironman” in the May issue of Triathlete (page 96). My excitement turned to disappointment when I realized that only iron-distance races sporting the official Ironman label were featured. I didn’t realize that the only iron-distance races worthy of notice were those run by a certain corporation. What about the other iron-distance races? Does a corporation determine the worthiness of a triathlon? I plan on calling myself an Ironman when I finish my iron-distance race, with or without the permission of a corporation. Come to think of it, I didn’t ask permission to call myself a marathoner when I finished my first marathon. Should I have checked with a corporation first before claiming the accomplishment of finishing 26.2 miles? Teri deCocq Seattle, Wash.
Breaking the Law
I
just received this month’s issue, and leafed through the pages, seeing if any article, picture or ad would catch my eye. In this issue, on page 186, I noticed a young girl running with what appears to be earphones in her ears. In the triathlons I have participated in, there is usually a mention in the rules that headphones are prohibited. If this is a rule for triathlons, may I suggest that your magazine help the sport and the event directors by not showing pictures of triathletes breaking the rules? By the way, the April issue is a good one. Robb Sultzer Midlothian, Va.
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How ‘Bout Some Tri-Specific Swimwear?
O
ver the years I have been very supportive of your magazine, but this year’s swimsuit edition leaves something to be desired. I have always enjoyed the swimsuit issue, but your selection of swimwear is not practical this year. The cover is a prime example of an impractical suit. Can you see that young lady even making it to the first marker wearing that suit? It’s great to show swimwear, but it needs to be realistic. Neil Wilson Bradenton, Fla.
Fuel for the Fire
G
et real about whether you’re feeding women’s dissatisfaction with body image and whether you’re hoping to sell a lot of magazines. If you don’t think pictures such as yours influence a woman’s body image, then wake up and smell the coffee. You just fed the fire. When you start running 26 photos of scantily clad men and only five photos of women in wetsuits, I’ll stop complaining about swimsuit issues. When your models stop arching their backs, lounging by the poolside with breast curves hanging out of their swimsuits or cocking their hips, I’ll stop complaining. Then I’ll believe you’re really about fitness instead of selling magazines and appealing to men’s visual-sexual response. Yes, feeling fit, strong, sexy and attractive most certainly go together, and it’s a wonderful feeling. I just want you to stop pretending that this isn’t about a certain body type and using women’s sexuality to sell magazines. I’m proud that my college-age daughter does triathlons. She looks nothing like your models and yet she keeps expanding her goals. She doesn’t need to be told that only a certain body type succeeds in the sport. She does need to keep hearing that being strong, fit and ambitious is attractive. Lizann Peyton Norwich, Vt.
Too Much Silicone
T
his is the first time I’ve ever written to any publication. As an age-group triathlete with two daughters in college, I thought your article on body image would be something my girls would be interested in. When I showed them the magazine, I was quite surprised to have them point out that the cover model appears to have breast implants. My wife said she would bet our house on it. The irony of that image is apparently lost on the people who approve those photos, or it was done purposely to make a point. Which is it? Chip Connor Baltimore Md.
Getting Dirty
D
oes anyone else find it ironic that we are so focused on body image when the vast majority of the time our bodies are covered in sweat, salt, blood, mud, smudged marker, gel, spit, snot, pond scum and boat oil? Ours is really not a sport to look pretty in; just compare the pictures in this magazine versus Bicycling or Runner’s World (and I don’t mean the posed ads). On the other hand, are we really spending a lot of time looking at bodies anyway? I thought we were all looking at the bikes. Michelle Horvath, MD Greensboro, N.C. july 2009
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IndusTRI News Analysis Pro Bike Reviewed Recipe Medically Speaking Kona Q&A Endurance Conspiracy Get Leaner, Go Faster Youth Tri Spotlight Light Read
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YOU‘VE GOT THE POWER – WE‘VE GOT THE SPEED!
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IndusTRI First Endurance nutrition recently launched Team First Endurance, but it’s not a team in the sense of a group of athletes training together. Rather, it’s an open-membership affiliation of athletes interested in optimizing their race-fueling experience. Its resources exist to help you race with a nutrition plan that not only delivers calories but keeps your stomach happy. Using its stable of doctors and research board members, First Endurance created the team and website. The impetus behind the team is to provide a place for athletes to not only learn about key components in endurance sports nutrition, but to also put testing into practice, relay data, examine cumulative data from other athletes and First Endurance docs, talk with them about personal nutritional experiences, and find a way to identify the best nutritional plan for your body. It’s a cyber version of a personal nutrition testing protocol—for free. The team’s stated goal is a lofty one: a 100 percent success rate with team athletes, pros and age-groupers alike. Currently, the team is testing in categories including sodium loading, gluten-free diets and caffeine, with more to come. Athletes can engage in dialogue with team doctors, teammates and First Endurance pros including Michael Lovato, Joanna Zeiger, Donna Phelan and Jordan Rapp. To find out how to join the team, visit Team.firstendurance.com.
pearl IzumI SIGnS TIm deboom and releaSeS new lIne
Pearl Izumi recently announced its sponsorship of two-time Ironman world champion and Triathlete contributor Tim DeBoom. The company will provide his running and cycling footwear and apparel for the 2009 race season. DeBoom will also aid in developing new products for Pearl Izumi, testing and giving feedback on various cycling and running
products. Both are located in the Boulder, Colo., area, facilitating the partnership. Said DeBoom, who took a sabbatical from racing last year, of the collaboration, “I’m looking forward to racing again full-time this year, and I’m excited about the opportunity to race for Pearl Izumi and help it further develop its run, cycling and tri products.” Pearl Izumi also announced the launch of the P.R.O. Line, a new line of triathlonspecific apparel that takes advantage of new materials. It features Transfer Gloss fabric, which is about half the thickness of normal tri apparel fabrics, is chlorine-proof and offers UPF 50 protection. It also includes the P.R.O. Molten Silver fabric with titanium, which is breathable, buoyant and facilitates thermal regulation. For more information, visit Pearlizumi.com.
purefIT nuTrITIon barS parTnerS wITh Team TrIabeTeS
PureFit Nutrition, which makes lowglycemic nutrition bars for endurance athletes, has partnered with Team Triabetes to raise awareness and money for diabetes research. The bars are low in sugar, high in protein, kosher-certified and vegan, and are ideally formulated for diabetic athletes who need to avoid blood glucose overload in their training nutrition.
Said Team Triabetes co-founder Peter Nerothin, “The fact that you can pull a PureFit bar out of your jersey on a long ride and it won’t have melted is key. Combined with all of their other attributes, particularly the fact that PureFit bars do not play havoc with your insulin levels, this makes them the perfect choice.” PureFit bars, which were named Bike magazine’s Nutrition Bar of the Year, come in flavors such as berry almond crunch and chocolate brownie. They are available at numerous notable endurance events throughout the U.S., at sports retailers and online. For more information, visit Purefit.com.
mT. borah InTroduCeS new CuSTom lIne
We would like to congratulate Scott and Deborah Steiger of St. Louis, Mo., the winners of the Triathlete/Blue Competition Cycles sweepstakes. Deborah entered the contest to surprise her husband, Scott, an age-grouper who primarily does 70.3 races, for his birthday with a Blue Triad bike featuring a SRAM Red group, Zipp wheelset and a custom fit at the A2 Wind Tunnel in North Carolina. Congratulations, Scott and Deborah!
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Mt. Borah, a manufacturer of cycling apparel, has released a new custom triathlon apparel line, capitalizing on the recent demand for custommade race apparel. The company’s website allows the customer to choose from eight base designs and 36 color options in designing a custom-made product that will be made and shipped within seven weeks. Prices for
tops range from $45 to $65, and prices for shorts range from $55 to $72.50. The company worked with numerous professional triathletes while creating the base designs for the new line. This process resulted in such features as the tapered pattern, longer inseam, flat-braided draw cord and nonrestrictive leg openings of the shorts. Both the shorts and tops are made from Mt. Borah’s Tobago fabric and are available in sizes from small to 4XL. For more information or to order your custom apparel, visit Mtborahcustom.com. july 2009
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No official tests have been conducted to verify how wearing headphones affects a cyclist’s ability to hear, but there is evidence showing that it affects drivers.
The Great Headphone Debate By Courtney Johnson More than 15 states, including Florida and California, have laws against cyclists wearing headphones. The rationale is typically a cyclist’s inability to hear emergency vehicles or car horns while wearing headphones. Since bikes are considered a vehicle, the same laws apply to cyclists as to motorists. Many state laws are vague, and some only forbid the use of headphones in both ears. A few state laws apply on roads but not on bike paths. Some states, like Colorado, prohibit wearing ear buds for listening to music but permit them if used for talking on a cell phone. The level at which a rider is distracted or can’t hear background noises depends on the volume of the music and the type of headphones used. The most common type are ear buds, which either rest on the ear or actually slip into the ear canal. “The middle ear and the eardrum are blocked when wearing headphones,” said otolaryngologist Jerry Stapleton. “This prevents sound waves from being transmitted to the inner ear and then to the brain to permit a person to hear.” No official tests have been conducted to see just how much wearing headphones affects a cyclist’s ability to hear, but there is evidence showing that it affects drivers. “There is some evidence that the higher the volume of music, the slower the reaction time of drivers,” said Bob Mionske, author of Bicycling and the Law. Since cars and bikes are both moving vehicles, bike safety advocates feel the same laws should apply to both. Some fatal accidents have been attributed to cyclists wearing headphones. It is important to note that if a cyclist is in an accident while wearing headphones, the insurance company may 26
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deny her claim for medical treatment on the basis that the cyclist had some responsibility in causing the accident. There are no laws against the deaf or hearing impaired riding a bike, but as Stapleton points out, their disability puts them at a disadvantage. “If a hearing-impaired person is riding a bike, they will not hear approaching riders or anything else that might warn them of some dangerous situation,” he said. Although hearing is important, it isn’t the only sense you need to be a defensive rider. Seeing can sometimes be more important, since cyclists often don’t hear a car until it’s almost on top of them due to outside noises such as wind. “Even under quiet conditions, hearing is only a small part of a cyclist’s sensory warning system,” says engineer and author of Spatial Hearing, John S. Allen. “While the sense of hearing can indicate that something is there, it cannot indicate that nothing is there,” he said. All USAT-sanctioned events ban athletes from wearing headphones during the entire race. “I accept and agree with the rule,” said 5430 Sports race director Barry Siff. “There is so much you need to hear. People are constantly passing and yelling, ‘on your left,’ as well as [there being] vehicle traffic and emergency vehicles.” International races don’t adhere to the same rules as U.S.-sanctioned races, so the decision whether to ban headphones can sometimes be left to the discretion of the race director. “I would not allow them on the bike at a Challenge race due to security reasons,” said Felix Walchshöfer, CEO of the Challenge long-distance triathlon race series. “If you don’t hear a car (we have official cars and motorcycles), you can get hit.” However, Walchshöfer allows headphones during the run. “Our course is shut down to traffic. The athletes are asked to put the music at a level such that they can still follow what is going on around them,” he said.
In those states that have no relevant laws, it is up to the discretion of the rider. “My best advice is to use good judgment,” said Allen. “If you use headphones, keep the volume down so you can hear what is going on around you.” Thirteen-time Ironman veteran and D3 Multisport coach A.J. Johnson says that you should never wear headphones while riding in a group. “It is antisocial and dangerous,” he said. “You may miss directions or someone shouting out the hazards in the road.” If you ride solo, Johnson recommends just wearing the ear bud in the right ear. “The left one is closest to the road so you can hear potential hazards,” he said. “Having one ear uncovered also allows you to hear if your brakes are rubbing or other possible mechanical problems your bike may have,” he added. Since the laws can be confusing, checking with local law enforcement is the safest bet to make sure you’re not breaking the law. If the thought of cycling without your tunes makes you cringe, here are some alternatives to wearing headphones that will allow you to still listen to your music without breaking the law:
SDI iHome IH85B Bike Mount Speaker System for iPod, $39 This water-resistant portable speaker was specifically designed to mount to your water-bottle cage or handlebars. It comes with a remote so you can control volume and search through songs. The device uses four non-rechargeable AA batteries and the remote uses two CR2032 batteries. A protective cap is sent with the unit, which is great for protecting the speaker on rainy days. Ihomeaudio.com
Cy-Fi Portable speaker, $149 This portable speaker works with iPods and other MP3 players, Bluetooth-enabled cell phones and PDAs. Weighing in at less than four ounces, this water-resistant speaker can be controlled from up to 30 feet away. It easily mounts to a bike or onto a backpack, producing Kleer technology-quality sound. The Cy-Fi is available in black, red or silver and has a long battery life. Mycifi.com july 2009
John Segesta/johnsegesta.com
News Analysis
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Saddle Blue Competition, stock Travel case Aerus Akona BioSpeed soft case (not pictured) FITTER Bill Fry, Pro City Cycle, Victoria, B.C.
Groupset SRAM Red 10-speed, 11-23 cassette
Headset Cane Creek S2 1-inch integrated Frame Blue Competition Cycles Triad, size medium Hydration Inviscid Design Speedfil
Crankset SRAM Force with SRM, 53-39, 172.5mm
Aerobar Full Speed Ahead TT Clip-on, R-bend, and Full Speed Ahead Alloy basebar, Aerus stem, 26.0 diameter, 90mm
Pedals Look Keo Classic Tires Zipp Tangente, 700 x 21mm tubulars
Wheels Zipp 808 front, Zipp Sub 9 Disc
Brent McMahon’s Blue Triad By Jay Prasuhn
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His wind tunnel-developed setup (as tested at A2 wind tunnel last winter) from race day in New Orleans reveals the fit of an ITU guy who did his Nawlins lead-up training climbing Mount Haleakala in Maui. A relatively slack seat angle (with the saddle nose between 1.5 and 2cm behind the bottom bracket) and a conservative front-end setup are evidence of a guy who places a premium on power through the quads and glutes. He also places value on staying in the aerobars, employing the Inviscid Design Speedfil to keep his hydration within a beak’s reach. “I can ride all day and not get out of my aero position,” McMahon says. “The race is always won on the run, but it can definitely be lost if your back or quads are blown.”
Robert Murphy/robertmurphy.com
There’s nothing like being left off an Olympic squad to light a fire in someone. Brent McMahon would never say so, but being forsaken by Tri Canada for the Beijing Games, despite a sparkling resume, certainly stung. There’s nothing like winning to make one forget such a sting. McMahon, who will continue on the ITU circuit this season, stepped away from the global points chase just long enough to build stock in his name with a resounding victory at Ironman 70.3 New Orleans (his first 70.3 victory) against a field that included Chris McCormack and Chris Lieto. The Canadian ITU and XTERRA vet is a formidable force in 70.3 racing and stands to give Terenzo and Co. a good run at Clearwater Worlds.
july 2009
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IT fuelS lIeTo By Mark deterline Chris Lieto officially threw his hat into the ring of sports nutrition a year and a half ago. Since then, he’s learned what a challenge it can be to start a company, launch a brand and be a professional athlete. “As a full-time multisport competitor and family man, it’s all about energy and recovery. Well, and staying healthy,” explains the three-time Ironman champ. “I had been consulting some of the most trusted sports doctors for two years when I thought, ‘Hey, if I’m having to seek out customized help from experts, there must be something missing from today’s commercially available supplements.’” And so a product was born. Lieto began by offering Base Amino and Base Water. His initial pitch for Base Amino was compelling:
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Essential amino acids allow for more efficient burning of fat, provide more energy, create leaner muscles, and facilitate better and faster recovery. Base Amino also includes adaptagens, which have garnered much attention and praise in recent years. Lieto tells us that he went back and forth about whether or not to create two products out of the Base Amino formula, but he decided that it was worth having a product that is basically two in one if athletes saw quick results while using it. We definitely did. Base Water is structured water designed to improve the absorption of water into individual cells, taking hydration to the next level. We have been using both products for a little over a year now. Five or six months ago, Lieto added Base Electrolyte Salt and Base Recovery Activator to his line of products, which we’ve been using for about a month. Although the jury’s still out on his structured water product here at Triathlete, it’s hard not to use it once you’ve read the testimonials of
Lieto and other notable athletes. We found that on really hot days and before events, we couldn’t help but add a few drops of it to water bottles filled with filtered water, as he recommends. With Base Amino and Base Electrolyte Salt, we experienced pronounced results after just a couple of long workouts. Base Salt works like good electrolyte tablets or liquid dripper supplements, but it comes in small canisters with a tiny scoop. Not only can you add it to your favorite sports drink along with Base Amino, but Lieto also encourages athletes to use it in place of table salt, flavoring cooked food with a generous helping of it following exercise. “Table salt and simple sodium chloride products lack the minerals necessary for effective hydration and sustained energy,” Lieto says. We have found Base Salt to be a great way to ward off muscle cramps. The canister makes it easy to use, and it does taste really good on food. We haven’t been using Base Recovery Activator long enough (or strictly enough— two tablets in the morning and four after daily training) to give it a fair shake, so we’d like to provide a more thorough review of it at a later time. The product is designed to help the body more effectively digest and absorb carbohydrates consumed during and following exercise, restoring muscle glycogen levels for better and faster recovery. Lieto tells us that the best way to test its effectiveness is to use it during high-volume training for two weeks then suspend use for a few days. “When athletes stop taking Recovery Activator, they experience more fatigue and sorer muscles,” he says. Lieto reports that this is the same formula his research and development team has been providing to Olympic athletes and Tour de France riders for several years with excellent results. As for Base Amino, we feel it provides many of the same adaptagen results we’ve experienced with other products containing Rhodiola rosea, with the added benefit of more sustained energy. Lieto credits it with helping him be his leanest and strongest in 2007, when he took sixth at Kona, and one of our testers says it’s one of the reasons he’s been able to stay near race weight during the off-season for the first time in years. One of the things we like most about Base is that we can use it with other products: “My offering is not intended to replace sports food or energy drinks, but to enhance them,” explains Lieto. “They are complementary; it’s all about balance and giving your body what it needs when you’re pushing it to its limits.” For more information, visit Baseperformance.com.
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july 2009
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Roark Custom Titanium Frame with Coupler Upgrade ($4,175 to $5,450) By Brad Culp
The following is a conversation between me and a woman at the Delta Airlines check-in counter that occurred while I was traveling to a recent race: Delta Lady: “What’s in the huge box?” Me: “A bike.” Delta Lady: “Alright, that’ll be an additional $200.” Me: “Really? It weighs less than a Gary Coleman-sized surfboard, and it’s not like my $200 will make your baggage handlers be gentler with it.” Delta Lady: “In that case, it’s still $200.” I continued to plead my case, but arguing did little to change her mind or Delta’s policy regarding bikes. I shelled out 200 bucks—more than I paid for my ticket—and forked over another $200 on my way home. Taking your bike on a plane has become more expensive than shipping a crate of cinderblocks to Southeast Asia. Attempting to bribe the check-in agent used to be fair game, but nowadays all it will get you is a one-on-one 32
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C hec king in interview with an angry TSA officer. I learned that one the hard way. There are only two things you can do to stick it to the airlines: boycott flying and opt to drive to every event, or get a bike with a coupler system, which allows a bike to fit into an extra fee-free box. Roark Cycles, based in Indianapolis includes a coupler option on all of its custom bikes, which can pay for itself if you and your bike fly a lot. If you’re not interested in spending a fair bit of coin on a new bike, you’re better off sticking to bribing the ticket agent. Roark’s frames certainly aren’t cheap. When you only build full-custom frames, and you only use titanium, cheap is not an option. Roark’s custom-build process starts with a visit to its facility, where its fitters perform enough fit measurements to put any Italian suit tailor to shame. Engineers then spend the next few weeks working only on your frame. That’s right; Roark builds one bike at a time. While this business model means that it’ll never rival Cervelo at the Kona bike count, that kind of attention to detail brings new meaning to the term “full-custom.” When your frame is finished, you’ll head back to Indy, where Roark’s fitters will work with you until you’re convinced that it’s the most comfortable bike you’ve ever owned. If you and your new Roark can’t find perfect harmony, they’ll scrap the frame they just spent weeks building and get started on a new one. If you would really prefer not to visit Indianapolis, Roark has a number of fitters it works with across the country that can get you started on your custom frame. We definitely recommend making the trip, as it provides a very unique bike-buying experience and allows Roark’s engineers to cater to even the finest details. Roark offers road and triathlon models, which start at $2,675. Adding a coupler will run you an additional $1,500. It’s a pricey upgrade, but you’re likely to forget about the cost the first time you fit your complete bike into a case that’s not much larger than a briefcase. The two couplers are seamlessly welded into the frame during the build (on the toptube and downtube), which allow the bike to be disassembled and reassembled in minutes. The couplers add an additional 300 grams to the frame but do not alter the ride quality one bit. Whether you go with a standard or coupled frame, a Roark rides just like a custom Ti bike should—stiff, responsive and comfortable for the long haul.
Maxxis Makes Double Debut of Rubber Maxxis has been making inroads into the triathlon market with well-designed, purpose-built products, especially considering the growing propensity for athletes to use standard clinchers on their race wheels. And what do triathletes want? Two purpose-built tires: a bombproof pair for training and a superlight yet flat-resistant one for racing. Enter a couple of 2009 debuts by Maxxis: the Re-Fuse trainer and the Cormet racer, each addressing a triathlete’s desire for durability or light weight. The Re-Fuse is Maxxis’ day-to-day training tire. A Kevlar belt and Silkworm cap-ply give the Re-Fuse the most puncture protection of any road tire in the Maxxis line. A diamondknurled tread pattern gives it grip for a variety of conditions, from smooth, dry roads to wet, pitted ones. On the flip side is the race-day arsenal: the Cormet. On this one, weight and ride quality are moved to the forefront. Maxxis introduces One70 technology: a 170-thread count casing fabric that gives the Cormet a supple ride close to that of a tubular. A lightweight, two-ply, nylon breaker provides a barrier against flats while at the same time allowing the tire to stand as Maxxis’ new lightweight. You can find more on these products at Maxxis.com.
To find out more about Roark’s custom frames or coupler technology, visit Roarkcycle.com july 2009
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Recipe
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Melanie McQuaid’s White Bean and Kale Soup We’ve heard a lot recently about the many health benefits of kale, so when we heard that XTERRA champion and frequent Triathlete contributor Melanie McQuaid was a big fan, we asked her how she likes to prepare this vitaminrich vegetable. This hearty soup is her favorite way
to eat kale. The basic recipe below is vegetarian, but she suggests adding low-fat Italian sausage if you want to add protein and a more meaty flavor. She recommends serving this soup topped with shaved Parmesan cheese, black pepper and some crusty multigrain bread.
AMPLIFIED WHEY PROTEIN™
FUELS LEAN MUSCLE 142% FASTER THAN REGULAR PROTEIN.1
Directions
Ingredients
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AMPLIFIED MUSCLE MEAL
FORMULATED TO ENHANCE POWER AND SUPPORT RECOVERY.3
1In a randomized, double-blind, cross-over study of 16 healthy male volunteers, subjects
experienced significantly higher maximum concentrations of total amino acids, branched chain amino acids and leucine one hour post-ingestion of the protein blend in GNC Pro Performance ® AMP Amplified Whey Protein™ relative to amino acid concentrations measured post-ingestion of whey protein concentrate. Significant differences for the rate of change of BCAA and leucine absorption were also observed relative to the control group. 2 A study of 29 physically fi t and healthy, young adult male subjects averaging about four hours of exercise a week cycling to exhaustion at 80% VO2 max showed that these individuals were able to increase performance measured by time to exhaustion by nearly five minutes longer than when taking a placebo. 3 Results based on use in conjunction with weight training. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit gnc.com for the store nearest you. ©2009 General Nutrition Corporation. May not be available outside the U.S.
2 cups of white beans, soaked overnight (or 2 1. If cooking dry beans, place all of 15-ounce cans of salt-free white beans) the beans in a pot with bay leaves, 10 cups of water (If using canned beans, sub2 teaspoons of rosemary and cold stitute 2 cans of broth in vegetable, chicken or water. Bring to a boil and simmer French onion varieties and 2 cups of water.) until the beans are tender. In the 4 bay leaves last 15 minutes of cooking, add a 1 tablespoon coarse sea salt teaspoon of salt. 3 tablespoons minced fresh rosemary (or use 3 2. Sauté the onion in 2 tablespoons teaspoons of dried rosemary) of olive oil until translucent and 2 tablespoons olive oil golden. Add the leek and continue 1 yellow or sweet onion, diced to cook over medium heat until soft 1 leek, chopped and rinsed well (white part only) and translucent. Add the red pepper 2 stalks celery, diced flakes, salt, garlic and rosemary and 2 carrots, diced cook for a few more minutes. Add 8 cloves garlic, pressed the tomatoes, liquid and beans and 1 teaspoon red chile flakes simmer over medium heat for 20 6 Roma tomatoes seeded and diced (You can minutes. substitute a large 28-ounce can of diced 3. Add the washed and chopped kale tomatoes if you need.) to the soup and simmer until tender. 1 teaspoon cracked pepper The soup is ready to be served with 2 tablespoons balsamic vinegar a drizzle of balsamic and shaving 2 bunches of kale, any variety, chopped of Parmesan sprinkled with black coarsely pepper.
Alternative options: Adding Italian sausage to the soup, broiled in the oven and chopped into bite-sized bits, can make it quite spicy. If adding sausage, be careful with how much of the red pepper flakes you add. This soup is very hearty, but for the bigger appetites you can also add some rice (rice holds its shape in soup a bit better in her opinion) or orzo to turn this soup into a minestrone. Also, if
you really love rosemary, putting a few stalks into a tea ball and suspending it in the soup adds more rosemary essence. Kale is not the only green, leafy vegetable that would work in this recipe. You can use any variety of kale including green, purple, curly and flowering, but also you could substitute Swiss chard or spinach if you prefer. —Compiled by Ashley Slaney
Cut this page out and save it in your recipe book! 34
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july 2009
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*In a randomized, double-blind, placebo-controlled study, 50 healthy, untrained male volunteers were given Amplified Maxertion N.O.™ or a placebo. Each subject exercised on a cycle ergometer prior to receiving the supplement or placebo and again after the treatment period was finished. Those subjects supplemented with Amplified Maxertion N.O.™ had a 20% increase in PWCFT (physical working capacity at the fatigue threshold) after four weeks of supplementation relative to the placebo group. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit gnc.com for the store nearest you. ©2009 General Nutrition Corporation. May not be available outside the U.S. Ad: Arnell Photo: Arnell
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John Segesta/johnsegesta.com
Medically Speaking
Is Triathlon a Hazard to Your Health? By Jeffrey Sankoff, MD Data from a study comparing the rate of sudden death during triathlons to that during marathons were released at the conference of the American College of Cardiology this past March. The story was picked up by the press and ran with headlines that read “Triathlons Riskier than Marathons for Sudden Deaths.” On the surface, the conclusions were a little disturbing: There are anywhere from four to eight deaths for every million marathon participants versus 15 deaths for the same number of triathletes. As always, though, the devil is in the details. First and foremost, you can see that the media seized on the low end of the marathon death rate and compared it to the fixed rate of triathlon deaths. So the real ratio may be as low as 2 to 1 instead of the much more dramaticsounding 4 to 1. Secondly, marathons have been around a lot longer than triathlons. As a result, statistics about the number of deaths in running races are more reliable than those about the number of deaths among the much smaller number of triathletes. For example, a small spike in triathlon deaths, as little as two or three in any one year, would cause a much higher rate of deaths in triathletes than would the exact same number of deaths in marathon36
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ers. Also, only eight of the triathletes who died underwent autopsies, and the cause of death could not be identified as cardiac arrest in any of them although four had underlying heart disease. However, in cases of sudden death, a cardiac cause is considered likely. Finally, and perhaps most importantly, the study was done retrospectively, not prospectively. That is to say that the researchers looked back at what was already done and not into the future. As a result, the two populations may have been wildly different with respect to age and overall fitness. Thus, the results of the study make for speculation but cannot be used to make any definite links with causality. Whatever the limitations, though, Dr. Harris, the lead researcher, is to be commended for reminding us that endurance sports like triathlon are not without risks. Those starting triathlon from a previously sedentary lifestyle should not do so without a gradual buildup in exercise volume and intensity. Some should also consider seeing a physician before undertaking any such program—specifically those who are over 40, are obese or have any history of heart problems in themselves or in their family.
Recognizing the factors that contribute to the riskiest, if briefest, of the legs of the sport, the swim, where all but one of the deaths in the study occurred, must also be considered. Cold water carries significant risks for the heart in those with pre-existing heart disease or high blood pressure. Always allow for exposure to the water before racing so as to acclimate. Incorporate open-water swims into your training. This will allow for race simulation at less than race pace. Swim within yourself. There is no reason to set an elite pace if you are an average age-grouper. Triathlons are rarely won during the swim. If you have any concerns before the swim, start at the back or edge of the field. This will allow you to rest and to be better seen by rescue personnel in the event of an emergency. At the end of the day, remember that for the vast majority, triathlon confers important physical and psychological benefits that far outweigh the tiny risk of sudden death. The fact is, the risk of cardiac death in the general population is significantly higher than that reported in Dr. Harris’ study, and although I would not directly compare the two groups, one could speculate that triathlon is actually protective and not that dangerous after all. Train hard, train healthy. july 2009
THINK GREEN.
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Kona Q&A
C hec king in me, they’re also some of my biggest fans, which I know has to do with the fact that I’m right there beside them every step of the way. I don’t bring my training woes to work; I don’t take extra naps or opt out of the tough stuff. Even last year I had a couple of broken ribs from an injury on the job, and I didn’t take modified duty—I just kept working and racing. You race pro, you battle fire, you coach and mentor—is there anything you can’t do? I have basically made a career out of overcoming the things I can’t do. I’m not a naturally gifted athlete at all. I can’t swim worth a shizoot! I’m usually one of the last guys out of the water. Most of the guys in the pro ranks swam in college, ran track or cycled. They’re truly talented athletes. I don’t have that natural skill set. I’ve always made my gains off my work ethic and my ability to humble myself. I work hard and I’m willing to put myself out there and get beaten. You can’t have great days unless you participate. But there are so many other things too. Just look at my college transcripts and you’ll see all the things I’m really bad at, especially math and English.
Ben Schloegel By Holly Bennett You might be more likely to know Ben Schloegel from a house fire in Kansas City, Mo., than from the triathlon pro ranks. Sure, Schloegel is a pro, but he’s also a full-time firefighter as well as a triathlon training camp director. He’s what you’d call multi-talented. In honor of the Fourth of July, here’s a oneon-one with this well-rounded, all-American, Kona-bound Midwestern boy.
Q:
Let’s get this one out of the way right off the bat. Which do you think carries more weight with the chicks: your fireman uniform or your pro triathlete card? The fireman uniform—that’s a no-brainer. First of all, most chicks in Kansas City have never heard of triathlon. Plus, I think the suspenders and bunker pants are pretty much a universal sign of hotness. Of course, when you only weigh 135 pounds, you don’t really fill them out that well.
A:
Q: A:
Firemen are known for being pretty tough. So what scares you? Well, I am definitely tough. I mean, I exude toughness. I sweat it out of my pores; I eat a little bit of it for lunch and dinner. But seriously? Women. Intelligent, well-spoken, hardworking women scare the piss out of me. 38
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Q: A:
Do you have group showers at the firehouse? Do you shave down in front of the other guys? Ha! No, we do not have group showers. But I’ll tell you, it has taken years for the guys to comprehend a man wearing spandex and shaving any part of his body. And if one of them gets a hold of this article, it will be posted on the fridge at the firehouse with all sorts of added comments. I don’t think I’ve ever actually shaved my legs at the firehouse. I shave them in my private time at home. I get out my rubber ducky, my aromatherapy bath salts, put on a little Kenny G in the background—I create my own little serenity room.
Q: A:
How do you manage to balance your various pursuits? With firefighting especially, you don’t get to pick the peaks and valleys. There are times where you’re not that busy—you sit around almost hoping for a fire, then all of a sudden you’re out on calls day and night. And because my worlds are so separate, it can be hard. The guys at the firehouse don’t get what it’s like to train to race against Ironman pros. And the guys in the pro field, when they talk about how they had a bad night’s sleep or they picked up a little bug during their taper, it’s tough not to roll my eyes. Oftentimes I’ve been eating firehouse meatloaf, breathing in all sorts of toxic fumes, out on a fire for three days straight—that’s what my taper week might look like. But when I went into firefighting I made the commitment to always give it 110 percent, to never ask for special privileges of any kind. And as much as the guys at the firehouse razz
Q: A:
Is Kona in the cards for you this season? Being a fireman, you must be pretty comfortable in the heat of the lava fields. Oh, definitely. If I get cold and wet, I’m done for. I’m really small, so I have a hard time rebuilding my body heat. I love racing in the heat—the hotter and more miserable, the better. That’s always been my strength. This year I’m doing Louisville, Kansas 70.3 and Hawaii—three nice, warm ones.
Q: A:
If you could be world-famous for one thing— anything—what would it be? I like the fact that I’m known as a pretty decent guy. Sure, I’d love to be known as Ben Schloegel, badass pro triathlete, winner of an Ironman, if not the Ironman. But I think it’s also really risky to be defined by one thing. I’ve met pro athletes in many sports who have been that way, truly defined only by their sport, and it can be a very shallow life if they don’t diversify their interests and talents. My hope is that I can always keep some balance. So I’ll just be a great guy right now. I’m pretty content.
Q: A:
What are your top five rules to live by? 1. Be good to everyone. 2. Write thank-you letters—the real snail mail kind. 3. Racing is great, but training is better—it’s about the process. 4. Be generous with your time and knowledge. 5. Don’t play with matches. july 2009
Courtesy Ben Schloegel
Q: A:
Discovering New Places By Tim DeBoom “I’ve traveled every road in this here land.” When Johnny Cash’s legendary baritone sings these words from “I’ve Been Everywhere,” I’m reminded of my own life on the road these past 17 years. Travel is definitely one of the perks of being a professional triathlete. Other sports allow athletes to train and compete around the world, but almost all the marquee events in our sport are held in places that are also considered vacation destinations. I can honestly say that I have visited almost all my dream vacation spots through racing. I have also discovered some places that I never would have considered visiting but are now possibly my favorites on this planet. In 2000, I had been injured and sick early in the year, so my season got a late start. I needed a race in which I could find my rhythm before Kona. The great guys at Klagenfurt, Austria-based Triangle Sports invited me to race the Ironman there. I had never thought of going to Austria and did not know much about the country, except from the movie “The Sound of Music.” (My mother forced us boys 40
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cowbells rang in my ears for days afterward. It sure makes it tough to bonk with all that fan support out there. After the race, we stayed a little longer and enjoyed some more of the country, driving into the mountains and then down to Venice, Italy, for a day trip. As touristy as Venice can be, I was amazed by the history of the city and became addicted to the espresso. Like most people go to a bar and have a couple of beers, the Italians have bars where they drink shot after shot of espresso with spoonfuls of sugar in every one. That is probably why I came home and had to buy a thousand-dollar coffee maker. The other thing I remember clearly about Venice is the abundance of stairs in that city. Wendy Ingraham and I were doing the post-Ironman modified crab-walk for much of the day. Keep this in mind if you visit after the race. As a mountain man at heart, I think Ironman Austria sets the benchmark for races that have it all. However, there are several races that deserve an honorable mention. In Pucon, Chile, a smoking volcano glowed red outside my bedroom window at night. In Laguna Phuket, Thailand, I swam with elephants in the surf before the race and got chased by a wild pig during the run. Yes, I ran fast that to watch that movie when we were young. She day! If you want to stay close to the U.S., take claimed it would give us some culture.) a day trip from Phoenix down to Rocky Point, When flying into Austria, all I could see Mexico, for the Las Palomas Triathlon and the was green. The whole countryside appeared best post-race beach party around. to be a manicured golf course. My wife and The sport of triathlon offers a bounty of I stayed at an incredible bed and breakfast exotic locales just waiting to be discovered, and immediately became part of the family not only for the incredible scenery and beauty, there. It was a challenge to continue my taper but for the people you’ll meet as well. The because all I wanted to do was explore the hospitality in some of these places is beyond surrounding areas. The lake water was so what I have experienced here in the States. In clean that I thought of actually hydrating most foreign countries triathlon is a spectator during the swim. Of course, this excludes sport that draws huge crowds and a festivalthe warmer waters that plague the beginning type atmosphere. The triathletes who never of every swim. The bike course was a fast, venture outside their comfort zones are missing challenging loop around the lake with a tiered out on some incredible adventures. Whether climb that was once used in the Giro d’Italia. you are new to the sport or a veteran who has The run went through a beautiful park and finished 100 races, I highly recommend doing quaint cobbled town that was fast and filled a destination race in the near future. with fans the entire way. I started my adventures by driving around The race itself went fine. I came in second the country to races with my dad and brother, to a blazing Jurgen Zack by about a minute. and I gradually ventured beyond U.S. borders The real memory of the race, however, was and traveled the world. Interestingly, I wrote my introduction to the this column while European crowds. This in Australia I started my adventures by traveling was my first European for another race. I’m driving around the country happy to report that I Ironman, and I felt like I was in a stage of the discovered a new to races with my dad and just Tour de France. The favorite spot to add to brother, and I gradually crowds would part at my list (or the lyrics of the last minute, leavventured beyond U.S. bor- my own little ditty). Byron Bay, I will be ing just enough space to let me through, and ders and traveled the world. back. july 2009
Don Karle
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Lesley Paterson is making a comeback—leaner and faster than ever Like a lot of young elite triathletes, Lesley Paterson used to be able to eat whatever she wanted. A native of Scotland, Paterson achieved great success in multisport in her teens and early 20s, finishing twice in the top 15 in the ITU Triathlon Junior World Championship before quitting the sport in 2002 and moving to Southern California to pursue a career in the film industry.
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“It was a challenge,” she recalls, “because when you go from training 25 hours a week to going for a half-hour run every day, you still have the same eating habits. You’re used to being able to put your hands on anything and eat it, and you realize suddenly, no, you can’t. When Paterson, now 28, decided to return to racing last year, one of her top priorities was to shed the 10 pounds she had gained on top of her former racing weight. “I became more aware of the calories I was eating,” she says. “I just cut back on the bad calories I was eating generally. The late-night candy and chocolate—I cut that stuff out and tried to replace it with healthier, lower-calorie options like Forze GPS bars, which I eat twice every day.” It worked. She got back down to her racing weight and excelled in the XTERRA series, finishing fourth in the U.S. Championship, second in the series and 10th at the World Championship in Maui. Also a popular coach in the San Diego area, Paterson frequently shares the weight management secrets that work for her with her athletes. The advice she gives most often, she says, is to eat small and often. “Eating frequently is really
important [as well as] keeping your portion sizes small and contained. I recommend using small plates instead of huge bowls.” There’s one other weight management tip that you can learn from Lesley Paterson’s example: Never quit doing triathlons!
Dave Scott’s Tip There’s a saying in business that applies to triathlon too: What gets measured gets managed. It means you need to actively track the variables you want to improve. So if you’re trying to achieve a certain race weight, you need to weigh yourself frequently—as often as once a week. Research has shown that individuals lose weight more successfully when they make a habit of stepping on the scale. Weigh yourself at the same time each day, preferably after rising in the morning. This will eliminate any variation in your weight due to the intake of food or water plus sweat loss from exercise. Dave Scott is a six-time winner of the Hawaii Ironman World Championship
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Youth Tri Spotlight
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John Segesta/johnsegesta.com
Cup. Triathlonâ&#x20AC;&#x2122;s long-term health and continued growth will rely heavily on athletes who may just be learning how to ride a bike in a straight line or swim with their head underwater. While not necessarily neglected in the past, there seems to be a renewed focus on youth involvement from our sportâ&#x20AC;&#x2122;s most influential entities, like USA Triathlon and the World Triathlon Corporation (WTC, better known as Ironman). While encouraging involvement is these race producersâ&#x20AC;&#x2122; primary objective, theyâ&#x20AC;&#x2122;re not shying away from a little friendly competition. On Aug. 8, in Colorado Springs, Colo., USAT will crown youth and junior national champions in five unconventional age groups: 7-8, 9-10, 11-12, 13-15 (youth elite) and 16-19 (junior elite). Race distances for the Youth/Junior National Championship are as follows:
Ironkids By Brad Culp When we see a talented teenager or young 20-something burst onto the tri scene, weâ&#x20AC;&#x2122;re quick to deem that athlete the future of triathlon. But when it comes to the true future of our sport, we need to look far beyond the high-profile events like Kona or the ITU World
Age
Swim
Bike
Run
7-10
100m
5K
1K
11-15
200m
10K
2.K
13-15
375m
20K
2.5K
16-19
750m
20K
5K
For its part, the WTC has recently reacquired the IronKids National Triathlon Series
from the Sara Lee Corp. and has eight events slated for 2009: St. Petersburg, Fla., June 7 Raleigh, N.C., July 5 Carmel, Ind., July 19 Oklahoma City, Aug. 9 Avon, Colo., Sept. 6 Alpharetta, Ga., Sept. 13 Tucson, Ariz., Oct. 4 San Diego, 2010 date to be announced Like USATâ&#x20AC;&#x2122;s youth events, the distances for IronKids races vary based on the participantsâ&#x20AC;&#x2122; ages: Age
Swim
Bike
Run
6-8
50 yds
2 mi
500 yds
9-11
150 yds
4 mi
1 mi
12-15
300 yds
8 mi
2 mi
In the coming months, this column will highlight these and other kids-only events and will include athlete profiles, race highlights and training advice for youth athletes. To find out more about USATâ&#x20AC;&#x2122;s youth initiatives, visit USAtriathlon.org. For more on the IronKids Series, visit Ironkids.com
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Light Read
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Racer No. 108 By Holly Bennett My older brother Page recently raced his first triathlon. But let me back up a bit. While all three of us kids played soccer throughout school, Page was the truly gifted athlete, playing soccer, lacrosse and basketball at the varsity level. In the last several years, however, the demands of a high-level job and a fabulous full family have taken priority over his fitness goals. He bikes, hikes and fly-fishes when he can, but nowhere near the competitive level where he once reigned supreme among his siblings. I was always active, though much more mediocre than my big brother. Suffice it to say there’s been some serious role reversal over the past few years, as I’ve immersed myself full-force in the multisport lifestyle. Now, with three Ironmans, eight marathons and an endless number of shorter races to my credit, I am the resident jockette of the family—the one who works, lives and breathes swimming, cycling and running. Several months ago, Page sent me an excited note. St. John Medical Center, the hospital where he works in Tulsa, Okla., has a beautiful fitness facility, and each January it hosts an indoor sprint triathlon. In fact, 2009 was slated as the 21st anniversary of the event, a fact that I found impressive, if not shocking, for a health club in Oklahoma. Let’s just say that Middle America is not exactly a well-known mecca of multisport. Page decided that as the vice president of human resources, he would set a good health example and do the race. Plus, I think he was secretly growing tired of his little sis garnering all the athletic attention. 44
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Two weeks out from race day, Page left me a voicemail: “I’ve started training and I’m feeling good. But I have a question. What kind of shorts do I wear in order to swim, ride and run without feeling like I have a load in my pants?” Laughing just a little, I explained the intricacies of triathlon-specific apparel and the glorious mini-chamois feature of tri-shorts. I called Page the night before the race, and the excitement in his voice mirrored my own before any major event. “I feel good,” he said. “I think I can do this, if only my knee holds up in the run. I bought some of those shorts; I think I’m ready to go. I’ll call you when I’m finished—so long as I’m still alive!” Following the race, Page reported back, his elation booming through the phone. He had indeed finished, trishorts and ego equally saturated, a moment of pride unlike any he’d felt in years. And the crazy thing? He spoke like a seasoned triathlete, tossing out phrases such as, “I felt strong running off the bike,” and, “I didn’t want to bonk!” Where did he even learn that word? The following Monday, he e-mailed me the complete race results, his finish time of 1:08 securing 14th place in his age group. A volley of e-mails ensued among Page, his wife, Laura, and me: Me: Congrats! I’m so proud of you! I can’t believe you finally did a tri! Laura: I think he may have fully converted to triathlonism. He has rewritten his race number on his arm and leg with permanent marker, hoping someone will ask him what it’s for. Page: I’ve already had a chance to show my calf to a number of people. Isn’t it interesting that my race time and race number are identical? The stars are aligned! Me: Maybe we should have you permanently tattooed! Laura: Note that 1:08 is also the finish time of the only over-60-year-old female racer. So you may want to hold off on that tattoo. Page: Let’s not over-analyze the finish times. Anyway, next year my goal is to break one hour. I was tickled pink with pride. That, and slightly embarrassed, imagining my 6-foot4-inch brother, clad in suit and tie, cornering unsuspecting souls in the hospital corridors to flaunt his freshly inked gams. I know what to give him as a motivational gift next year: a razor for those furry legs! july 2009
John Segesta/johnsegesta.com
“Note that 1:08 is also the finish time of the only over60-year-old female racer. So you may want to hold off on that tattoo.”
Nils Nilsen/n2fotoservices.com
MOUNTAIN BIKE
MATCHMAKING
hardtail traditionalists, full-suspension addicts and 29er converts have created a heated debate over the best way to tear through the trails. When it comes to picking the right ride for off-road tri, listen to one person:—yourself. Just in case you don’t trust your gut, we’ve enlisted some of the finest off-roadies on the planet to hold your hand through the process of finding a match made in mountain bike heaven.
BY BRAD CULP
“DUDE,
did you guys see that rattlesnake in the rock garden back there?” asked Mike, a training partner of mine who wouldn’t be caught dead riding anything but a full-suspension mountain bike. “Naw, man. I was too busy smoking you up that steep pitch,” I said, giving my nimble hardtail credit with a pat on the toptube. “You guys both suck and so do your bikes,” said Eric, the last member of our off-road training trio. “While you two girls were busy bickering about your bikes, I ran over the snake with my 29-inch wheels and cut it in two.” And so goes the conversation after just about every one of our off-road training sessions. Mountain bikers aren’t exactly open-minded when it comes to their preferred method of suspension. You’d have better luck convincing a nun to pose for Playboy than you would convincing a devout hardtailer that his rear triangle needs a little travel. As much as I enjoy the banter with my training group, I know that none of us are right. If someone asks me which kind of mountain bike I prefer, a hardtail will always be my answer. But, if someone asks me 46
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whether a hardtail, full suspension or 29er is best for off-road triathlon, my answer becomes a bit more complicated. To find the perfect match, you must weigh the pros and cons of each bike and then schedule a few test rides at your local shop.
Mountain Bike Terminology for Dummies
hardTail: A traditional hardtail is a mountain bike with 26-inch wheels and a suspension fork with 70 to 120mm of front-wheel travel. full suspension: These bikes have the same fork suspension as hardtails, but they also have a suspension system in the rear triangle with varying lengths of travel. Most cross-country, full-suspension bikes (the kind best-suited to off-road tri) have between three and five inches of rear-wheel travel. These bikes are often referred to as dual suspensions as well. Some riders prefer the term “softtails,” but these people usually get ridiculed behind their backs, so we advise against using this term. 29er: For the sake of this article, the term “29er” refers to hardtail bikes with 29-inch wheels. A few manufacturers have debuted full-suspension july 2009
29ers in recent years, but hardtail 29ers are still a bit more popular. You can also refer to these bikes as “niners,” but then you have to be able to talk intelligently about mountain bikes, or you’ll be labeled a poser and banned from the trails for life. Additionally, Trek offers a unique 69er (stop giggling), which has a 29-inch wheel in the front and a standard, 26-inch wheel in back. Travel: This refers to the distance that a wheel is able to move up and down (toward or away from the bike), which allows the tires to maintain contact with the ground while moving over small bumps (rocks, roots, divots and snakes). A suspension system with longer travel will allow the wheels to roll over larger objects without bouncing off the trail. Downhill mountain bikes may have up to 8 inches of travel in front and more than a foot of travel from the rear suspension.
dismounTing makes You seriouslY un-cool. Unless you have the technical skills of this month’s cover girl, you’re likely to come across a few obstacles that you just can’t ride over. A fullsuspension bike or a 29er will handle moderate-sized boulders, logs and other inconveniences without forcing you to dismount and hike your bike. While your need to dismount depends mainly on your off-road confidence, you’ll likely find yourself doing it more often on a hardtail.
The Case For, Against Hardtails Many off-road tri athletes are quick to say that a hardtail is always superior on a tame course, while a full-suspension bike offers a better ride over treacherous terrain. To a certain extent this is a good rule of thumb, but it oversimplifies the debate a bit. For many riders, a hardtail is the best option even on the hairiest of trails. Let’s consider the pros and cons of a hardtail:
PROS besT bang for The buck. Hardtails tend to be considerably less expensive than full-suspension bikes with a similar spec. With no rear suspension, manufacturers can cut quite a bit of cost on their hardtails, which means you can get a bike with a solid spec for around $1,000. quick and nimble. Hardtails are more responsive to quick movements, making it easier to change your line at the last second before a steep drop. They’re also considerably more manageable when you’re out of the saddle, which is quite common on sketchy terrain. perfecT for peTiTe ladies. If you’re a sub-130 pound woman, chances are you’re not producing a whole lot of power (relative to a 200-pound male). A hardtail means you won’t have to worry about the rear suspension robbing a little bit of power transfer. The responsiveness of a hardtail also means that a smaller rider will likely find it more maneuverable than a full suspension or 29er. grip of deaTh. The rigid rear triangle provides steady traction, which becomes especially noticeable when riding at slower speeds up steep pitches or when rolling through deep sand.
Rich Cruse
CONS bouncing sucks. Bumps, ruts, rocks and roots aren’t too kind to a hardtail’s rigid rear triangle and can cause you to bounce out of the saddle, interrupting your pedal stroke. noT geeZer-friendlY. Full suspensions are much more popular among riders with five or six decades of living behind them because the rougher ride of a hardtail can wreak havoc on already-aching joints. july 2009
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Nils Nilsen/n2fotoservices.com
Case for, Against Full Suspensions Perhaps the only reason you still see more hardtails than dualsuspensions out on the trails is because recreational riders don’t want to pay for the second suspension. Full-suspension bikes offer unmatched versatility and are the most popular bikes among XTERRA athletes and competitive mountain bikers.
PROS The race ain’t over after the bike. If you’re reading this, there’s a 99.99 percent chance you’re aware of the fact that you have to run after you get off your bike at an off-road event. The plusher ride provided by a rear suspension means less shock during the bike leg and fresher legs for the run. You can always turn it into a hardtail. A decade ago, most rear suspensions were little more than a bulky spring and damper system. As full-suspension bikes have become the most popular choice for serious athletes, manufacturers have invested considerable amounts of time and money into upgrading rearsuspension technology. Nowadays, a top-shelf dual-suspension bike can weigh as little as 20 pounds, and many include one very handy feature: a rear-shock lockout. With the flick of one switch, off-roadies can now turn their full-suspension frame into a hardtail on the fly—a big bonus on courses with varying terrain. 48
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No more last-second second-guessing. Picking a bad line down a steep descent can get you an ambulance ride and a stay at your local emergency room. A dual suspension is always more forgiving if you choose a bad line, as it can roll over ruts and other obstacles without stalling the rear wheel. At high speeds, a stalled rear wheel can send you sailing over your handlebars. While a nosedive may make for a killer YouTube video, it’s not worth a shattered collarbone and the medical bills that come with it.
CONS Not exactly recession-friendly. Across the board, full-suspension bikes cost more coin than their rear shock-less counterparts. A mid-tier hardtail runs about $1,500, while a full suspension model with the same components will likely cost $600 to $1,000 more. Very few options for the weight weenies. It’s not impossible to find a complete full-suspension bike in the 21 to 24 pound range, but these bikes are rare and most are ridiculously expensive. Depending on the quality of the rear shock and the geometry of the frame, most full-suspensions will weigh two to four pounds more than a similar hardtail. Beware of the “cheap” stuff. If you browse through enough websites and catalogs, you’ll find a dual suspension without an july 2009
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Take-Home Message We believe that a 26-inch full-suspension bike is the safest bet, especially if you’re a mountain-bike newbie. Unless you have the luxury of owning multiple off-road rigs, a full-suspension frame will provide the most versatility for training and racing. Also, we encourage any rider who stands 5 feet 6 inches or taller to at least demo a 29er. Within the first few miles, you should be able to tell if a niner is right for you. Basically, if you find yourself tackling terrain that you’d otherwise avoid, a 29er is worth a closer look. We recommend testing a full-suspension niner if you live in the Southwest, as many courses in this region involve a sadistic mix of sand and rocks. For tamer trails, a standard (hardtail) niner will provide a soft-enough ride without the extra cost and weight of a rear shock. Twenty-six-inch hardtails still have their place on the trails, but they’re becoming less necessary. We only recommend hardtails for athletes with a few years of off-road experience or those who only plan to train and race on tame terrain. I’m starting to think it’s time to ditch my hardtail in favor of a full suspension or a niner, but then I’ll have to admit to Eric and Mike that they were right. More importantly, it would put an end to our post-training banter, which is often the highlight of the ride. 50
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absurd price tag. That said, many of these bikes use bottom-shelf rear shocks, which can cause you to bob up and down with every pedal stroke. Before you throw down your Visa, make sure the rear shock has an anti-bob system, which isolates the suspension from pedaling forces.
Case for, Against 29ers Niners are a relatively new addition to mountain-bike industry, but they’ve gained traction among beginners and elites alike. Judging by the consumer reaction thus far, we expect manufacturers to continue to update big-wheel technology, which means the big-wheel boom should continue for years to come.
PROS Thank you, sir, may I have another? Niners can take a serious beating without complaining or throwing your body to the dirt. The larger wheel diameter gives the tires more room to roll over large obstacles that would otherwise necessitate a dismount on a ride with 26-inch rims. Enter Sandman. Sure, sand may be great if you’re chilling on a tropical island with a few cervezas, but it’s a pain-in-the-ass when you’re trying to rip through an XTERRA bike leg. Through july 2009
sandy stretches, the large contact patch of a 29-inch tire provides superior traction and helps maintain speed. Shaq would ride a niner. When 29ers first came to the market, the general consensus was that they were designed for taller riders only (6 feet or taller). Because of these bikes’ sharp rise in popularity, manufacturers have focused their attention on creating new, niner-specific geometry, which means they’re now a viable option for all but the tiniest riders. Unless you’re 5 feet 5 inches or shorter, chances are you can find a 29er frame that’s not too big to handle. The handling benefits of a niner become more pronounced the taller you stand. For 6-foot-4-inch off-road phenom Conrad Stoltz, a 29er is the only way to roll. Get high. The frame of a niner stands 1.5 inches higher off trail than a ride with 26-inch wheels. This comes into play when you roll right over a large log and then watch with pleasure as your 26-inch training partner crashes his downtube into the log.
CONS Datsun-like acceleration. If Car and Driver were to test a 29er, it probably wouldn’t approve of its performance in a zero-to-60 mph acceleration test. Niners simply have more wheel to get rolling, which means taking off from a standstill can be a bit cumbersome. A slowpoke’s worst nightmare. We know, you only have one pace, and it’s certainly not slow. However, if you ever find yourself in the unfortunate situation of moving at a snail’s pace, you’ll wish your wheels weren’t so damn big. The larger wheels are less cooperative when you’re weaving through tight spots or trying not to crash into the twitchy dude in front of you who just won’t get out of your damn way. It’s not a crowded bandwagon just yet. Because niners are a relatively new addition to the off-road market, there’s still a relatively limited selection of 29-inch-specific wheels, tires and forks. With the number of athletes joining the 29-inch party, this is likely to become a non-issue within the next two years. like riding a beach-cruiser. Yes, that’s a bit of an exaggeration, but even with the advancements in niner geometry, the extra three inches of wheel diameter up front will likely force you to ride in a more upright position. Many riders may view this as a plus, but if you prefer the dart-like feel of riding in a steep position, a niner will be tough to get used to. 52
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If one of these bikes sounds right up your alley, then congratulations, you just found your match. However, if you didn’t know that there are three distinct varieties of mountain bikes and are now more confused than you were 2,000 words ago, fear not—there’s help on the way. We put together a panel of three riders who can rip through the trails faster than a supercharged ATV piloted by Evel Knievel to get their take on the ultimate off-road rig. Here’s a brief bio of each of our panelists, including their respective heights, which often play a role in choosing a mountain bike: Ned Overend: Arguably the greatest mountain biker ever to turn the cranks. Overend is a six-time U.S. mountain bike champ and won the UCI world title in 1987. Even though he’s not exactly a fish in the water, Overend won XTERRA Worlds in 1998 and 1999. He currently works with Specialized on product development. He stands 5 feet 8 inches tall. Chris Legh: The Aussie first made his name on the Ironman and 70.3 scene and has since become one of the finest XTERRA athletes on the circuit. He has recorded more than 70 career victories across a variety of distances. Legh admits to having less off-road riding experience than those who race the XTERRA circuit full-time, which plays into his bike selection. He stands 6 feet 1 inch tall. Melanie McQuaid: While the Canadian has gained most of her celebrity status as a contributing writer to Triathlete, it turns out she’s pretty good on a mountain bike too. She was the first XTERRA athlete ever to win three world titles and has finished first or second at the XTERRA USA Championship six consecutive years. McQuaid is regarded as one of the most technically skilled bikers on the off-road scene. She stands 5 feet 8 inches tall.
The experts’ take on mountain bike selection: On the criteria that determines their race-day bike selection… “Because a lot of triathletes spend so much time training on the road, I would lean toward a full-suspension for the majority of XTERRA courses. I need a little buffer to compensate for my awesome mountain-bike skills (or lack thereof).” —Chris Legh “It all depends on the terrain and the topography of the course. Hardtails are great if the trail is almost like pavement or if there are a lot of long, uphill sections.” —Melanie McQuaid
On the growing popularity of 29ers and if these bikes are a good option for XTERRA… “I’ve seen a number of mountain-bike races won on 29ers during the past two seasons, especially in places like Michigan, where the course often has long sections in deep sand. It all depends on the terrain. Niners have a number of advantages, but there are still plenty of courses where you don’t need huge wheels to take on the terrain.” —Ned Overend
On which XTERRA events they would definitely race with a hardtail… “Probably none.”
“Only Tahoe, if it were still on the tour.” —Melanie McQuaid
On which XTERRA events they would definitely race with a full suspension… “Alabama, Richmond, Snowbasin (this year’s USA Championship) and Maui are all full suspension for me.” —Melanie McQuaid “Maui for sure. The true mountain bikers may be able to get away with a hardtail in Maui, but for us “road gimps” full suspensions seem to prevail as the smarter choice.” —Chris Legh
On what percent of their training is done on a full suspension versus a hardtail… “I almost always train on a full suspension. With the way rear-suspension technology has advanced, there are very few times when I truly need a hardtail.” —Ned Overend “100 percent full suspension.” —Chris Legh “Virtually 100 percent on my full suspension. I’ll only train on my hardtail if I plan on racing it at an upcoming event.” —Melanie McQuaid
—Chris Legh july 2009
Trail Blazing TRIATHLETE’S ANNUAL OFF-ROAD GEAR GUIDE BY BRAD CULP AND JAY PRASUHN
“The trail is the thing, not the end of the trail. Travel too fast and you miss all you are traveling for.”
We get what Mr. L’Amour is trying to say here, but clearly this guy has never raced an off-road triathlon, where traveling fast takes priority over soaking up the scenery. Whether you’re looking to compete in your first XTERRA in 2009, or you’re itching to upgrade your off-road gear, you’ll find it here. We’ve broken the bikes down into three categories based on price and performance demands. Here are the categories:
—Louis L’Amour, American adventure writer
Key
Beginner ($1,999 and under): These bikes are ideal for the casual off-road athlete who’s looking to compete in one or two events each season. Advanced ($2,000 - $3,999): This group of bikes has what it takes to tear up the trails in Maui without the hefty price tag of top-shelf rigs. Expert ($4,000 and over): These bikes are for the athlete who has to have it all and has plenty of change to spare. They’re fast, they’re sexy, and they’re definitely not for the budget-conscious.
9 = 29er FS = dual suspension HT = hardtail W= female-specific geometry available
BIKES
BEGINNER ($1,999 AND UNDER) Scott Contessa 30 $780 HT
We feel the Contessa 30 offers the most bang for the buck among Scott’s built-for-the-ladies hardtail lineup. The Contessa’s toptube has been shortened to better complement a woman’s reach, but Scott didn’t shorten it to the point of reducing rear-wheel traction. (The toptube measures 21.5 inches on a small frame.) The spec certainly isn’t top-of-the-line, but it’s more than you would expect for a bike that costs less than the sales tax on the priciest ships in our guide. It’s one of the cheapest bikes on the market to offer disc brakes and is finished off with a mix of Shimano components and a Suntour 80mm fork. Scottusa.com
Felt Q720 $999 HT
If you just want an affordable mountain bike to make it through your first off-road tri, you have two options. First, you could drop 60 bucks at Wal-Mart on a hefty bike that was assembled by an “expert” mechanic. Or you could spend a few hundred bones on a ride from Felt’s Q series. While the recession-proof Q520 can be yours for $559, we feel the Q720 is an even better value because of its upgraded spec. For less than half the cost of an aero wheelset, Felt delivers a race-ready hardtail with Shimano Deore components and a RockShox 100mm fork. Feltracing.com 54
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Fuji Tahoe 29 Comp $1,000 HT, 9
If you’re curious about 29ers, there’s no cheaper way to give one a go. The Tahoe’s beginner-friendly geometry helps you keep the bike stable and inspires confidence as you graduate to tougher trails. It’s spec’d with SRAM X.5 components and a RockShox 80mm fork.
Fujibikes.com
Jamis Dakar XC $1,025 FS
Wal-Mart bikes excluded, this is one of the least-expensive full-suspension rides on the market. Jamis uses a coil shock in the back, which provides just enough travel to keep you from hating your mountain bike. The Dakar also features an adjustable 100mm RockShox fork. Jamisbikes.com
Felt Nine Comp $1,399 HT, 9
Felt’s Nine Comp is one of the most affordable ways to score a race-ready 29-inch-wheel-specific frame. The frame uses double-butted aluminum tubing to help dampen vibration on nasty trails. The Nine Comp is equipped with a Shimano Deore drivetrain and RockShox Tora 80mm fork. It only comes in burnt orange, making it ideal for Texas Longhorn fans. Feltracing.com
Gary Fisher Hoo Koo E Koo $1,430 HT
The Hoo Koo E Koo, also known as the HKEK, has long been one of the most popular beginner mountain bikes around. In a performance-per-dollar showdown, it’s hard to beat. The HKEK features Fisher’s G2 geometry, which is an evolution of Fisher’s popular Genesis geometry. Basically, the rear triangle of the bike is set up to help you generate maximum power while climbing, and the front of the bike is designed with a shorter cockpit to effectively get your weight forward at slow speeds for better handling on tight trails. The HKEK is spec’d with a SRAM X.7 drivetrain and RockShox 100mm fork.
Fisherbikes.com
Specialized FSRxc Comp $1,650 FS
This rig is in the beginner section because of its price only. The FSRxc has a ride and spec on par with much more advanced—and pricey—bikes. It’s one of the cheapest ways to go full-suspension, and rear travel can be a big help if you’re new to the trails. The rear shock has an optional lockout and the RockShox fork has 120mm of travel, enough for any off-road course. Specialized.com
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Cannondale 29’ER 2 $1,800 HT, 9
Cannondale’s mid-tier niner has a true comfort-first design. The “caffeine” geometry keeps your body centered and balanced, while the 29-inch rims hold speed like only a niner can. We’re also fans of Cannondale’s lefty fork, which provides excellent handling while darting around tight corners, and it reacts quickly to even the smallest disturbances. It’s spec’d with a mix of Shimano Deore and SRAM X.7/X.5 components. Cannondale.com
Giant XTC Alliance $1,900 HT, W
Available in geometries for both sexes, the XTC represents the high-end of beginner mountain bikes. The top-shelf alloy composite makes it one of the lightest entry-level frames on the market while still providing enough durability for those who plan on crashing a lot. The spec is more than a beginner needs, featuring a Shimano Deore drivetrain, RockShox 100mm fork and Avid Juicy 3 brakes.
Giant-bicycles.com
Trek 69er 3x9 $1,980 HT
This is one of the most unique hardtails on the market—both for its name and its design. The 69er, which features a 26-inch rear wheel and a 29-incher in the front, was designed to combine the superior acceleration of standard hardtails with the smooth roll of a niner. We feel the 69er is an excellent option for a course such as XTERRA Maui, where being able to roll over lava rocks and grind up steep climbs is more important than quick maneuverability. The spec adds significant value to the complete bike and includes a Shimano SLX drivetrain, Fox 100mm fork and Bontrager Duster rims. Trekbikes.com
ADVANCED ($2,000 - $3,999) Trek Fuel EX 8 $2,640 FS, W
Among Trek’s countless engineers is a director of rear suspension technology. It’s to your benefit that Trek employs a dude to spend every day worrying about the way your rear wheel interacts with the trail. The Fuel EX’s rear-suspension system is what has made it so popular. Trek’s mid-tier offering features active braking pivot technology that allows you to place the rear pivot in line with the wheel axle and allows the rear suspension to remain active while braking. The EX 8 (available with women’s-specific geometry for the same price) is spec’d with Shimano SLX components, tubeless-ready Bontrager wheels and a 130mm Fox fork. Trekbikes.com
Gary Fisher HiFi Deluxe 29 $2,750 FS, 9
Off-road legend Gary Fisher, from whom the brand gets its name, is widely accepted as the pioneer of 29-inch wheels. After more than two decades of tinkering with niner-specific geometry, Fisher and his team of engineers might have nailed it. Smaller riders will benefit from Fisher’s offset fork design, which helps the front end handle like a bike with 26-inch rims. This fork design, coupled with the HiFi’s sloping tubes, lowers the rider’s center of mass, making the bike less cumbersome at slower speeds. Fisher finishes off the HiFi Deluxe with SRAM X.9 components, a 100mm Fox fork and tubeless-ready Bontrager wheels. Fisherbikes.com
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Scott Scale 30 $2,800 HT
At less than 23 pounds, the Scale 30 has one of the best weight-to-dollar ratios of any hardtail on the market. It features the same CR1 carbon Scott uses for its uber-light road rigs, which also gives the Scale 30 a reasonably plush ride for a hardtail. It comes equipped with a 100mm Fox fork and a Shimano XT drivetrain. Scottusa.com
Cannondale Taurine 1 $3,000 HT
With the Taurine, Cannondale demonstrates its commitment to the serious hardtailer, while still conceding that a little rear-wheel vibration reduction is a good thing. The Taurine’s chainstays provide just a hint of flexion when the trail gets rough, which reduces the amount of energy-sapping vibration transferred to your body. While that old timer who has remained true to his fully rigid frame since 1965 may deem this flexion unnecessary, your quads will thank you at the start of the run. In addition to the quick-to-react lefty fork, Cannondale finishes off the Taurine with a mix of Shimano SLX and SRAM X.9 parts and DT Swiss rims. Cannondale.com
Jamis Dakar XCR Expert $3,050 FS
Just like an NFL running back, the Dakar XCR is all about maintaining a low center of gravity. The 100mm rear shock is positioned squarely between the seat tube and downtube, which keeps the shock’s weight in the center of the frame instead of overloading the rear triangle. This creates a full-suspension frame with hardtail-like handling, making it a great option for athletes who prefer narrow single track over four-lane fire roads. The Dakar is built up with a Shimano XT group, Fox 100mm fork and a Mavic XM317 wheelset.
Jamisbikes.com
GT Marathon Carbon Expert $3,200 FS
An excellent option for those who are seriously sketchy on the trails and want a bike that will make them crash a little less often. With 120mm of travel up front—courtesy of the RockShox Recon fork—and four inches of rear-wheel travel, it’s a cross-country bike with an allmountain pedigree. The Marathon Carbon is paired with a Shimano Deore SLX group. Gtbicycles.com
Specialized Stumpjumper Expert 29er $3,300 FS, 9 The first generation of 29ers was introduced at roughly the same time as Reebok Pumps and New Kids on the Block. By the mid-90s, the American public had dismissed all three of these as mistakes. But Specialized never jumped off the niner bandwagon. Today’s generation of 29-inch-specific frames are off-road friendly, and the dual-suspension Stumpjumper Expert is ideal for intimidating courses. Since rear-wheel travel isn’t always necessary with obstacle-conquering 29-inch rims, the bike’s shock has three on-the-fly settings: lockout, open and pedal-force damper. It’s spec’d with a mix of SRAM X-O and Shimano SLX components and a 100mm Fox fork. Specialized.com 58
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Blue XC Carbon $3,375 HT
A great option for the hardtail addict who has to have carbon. Blue uses carbon tubes and stays with aluminum lugs, creating a very balanced frame. The carbon main tubes keep the overall weight down, while the lugs maximize power transfer and increase responsiveness, which is especially important on a hardtail. The frame is $1,260, but the price listed here will also get you SRAM X.9 components, a RockShox 100mm fork and Mavic Cross Trail wheelset. Rideblue.com
EXPERT ($4,000 AND OVER) Fuji SLM 2.0 $4,150 HT
Fuji’s second-best carbon hardtail gives up only a little bling to its high-rolling brother, the SLM 1.0, but it costs $1,250 less. Like any classic hardtail, it’s designed with a less-is-more philosophy, which yields a 21-pound complete bike with a rigid, ready-for-a-beating rear triangle. The moving parts are all Shimano XT, which includes a XT tubeless wheelset—a bummer if you actually enjoy mid-race pinch flats. Fujibikes.com
Orbea OIZ Carbon Team $4,899 FS
As sweet as today’s rear-shock systems are, many of them can be a pain in the ass to tinker with. This is especially true for triathletes who are married to their TT bike and only have an occasional affair with their off-road rig. The OIZ Carbon’s easy-to-wrench, non-mechanical pivot can make that affair a bit less stressful. The unique rear triangle places the rear shock behind the seat tube and downtube junction, where it gives the rear wheel 3.5 inches of play. It’s definitely worth a closer look for athletes training on rain-soaked single track (e.g. peeps in the Southeast and Pacific Northwest), as the higher shock placement means mud has to jump really high to clog up the shock. The Team edition is equipped with a SRAM X.9/X-O group, Mavic CrossTrail rims and a RockShox 100mm fork. Orbea-usa.com
Felt SIX Team $4,999 HT
Felt has joined the exclusive 20-pound hardtail club with the Six Team. Felt’s finest hardtail is a purist’s dream and features classic cross-country geometry (71-degree headset angle and 73-degree seat angle). It’s not for those who routinely pick the wrong line and then rely on high-travel shocks to spare them from an end-o. This is for athletes who trust their instincts and need a bike that will listen to their every demand. The Team edition includes a SRAM X-O group, RockShox 100mm fork and Sun-Ringle Black Flag wheelset. Feltracing.com
LOOK 986 VTT $5,499 HT
The ridiculously light 986 is yet another example of Look being more obsessed with weight than the Olsen twins. Just toss on a pair of lightweight wheels and tires and you’ll have a sub-20-pound mountain bike. The scant weight and meticulous carbon layup (read: it’s damn stiff), make for a hardtail that begs to go uphill. A slightly more economical spec is available, but this price will have you rolling with FSA carbon cranks, SRAM X-O group, Mavic CrossMax SLR wheels and a RockShox 85mm fork with remote lockout. The frame is available for $2,499. Lookcycle-usa.com
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Giant Anthem X0 $5,600 FS
If you know a full suspension is right for you and your local trails are littered with Volkswagen-size boulders, the Anthem is a solid choice. Giant uses an extremely active rear pivot with four full inches of play—more than enough for any course on the XTERRA circuit. The relatively steep seat angle (72.5 to 74 degrees, depending on size) creates a balanced ride with predictable handling (read: less time spent flying off your bike and into trees, rocks, cacti, etc.). Giant completes the Anthem X0 with SRAM X-O components, RockShox 100mm fork and Mavic CrossMax SL wheelset. Giant-bicycles.com
Orbea Alma World Cup $5,699 HT
You could say the Alma had a pretty good year in 2008. Orbea’s finest hardtail was ridden to Olympic gold (by Frenchman Julien Absalon) and an XTERRA world title (by Spaniard Ruben Ruzafa). The Alma was designed for athletes who prioritize power transfer over everything else. The massive downtube flares its way to the bottom-bracket junction, which can handle thousands of watts without even the slightest flex. Further stiffening up the frame is Orbea’s unique four-point rear triangle. No rear travel here—the Alma’s aft triangle is so stiff that it’ll make your TT bike feel flimsy. The World Cup edition is equipped with a RockShox fork, Mavic CrossMax SLR wheels and a Shimano XTR drivetrain. Orbea-usa.com
LOOK 996 VTT $5,800 FS
While Look might be a newcomer to the off-road world, they hit the ground running with the full-suspension 996 VTT. With a meticulous build, it’s capable of tipping the scales at less than 23 pounds. The 996 features a RockShox Monarch rear shock, which offers up to four inches of rear travel. Four inches may seem like a lot for an athlete who digs a rigid hardtail, but Look’s anti-squat kinematics (A.S.K.) system helps isolate pedaling forces to prevent bobbing. It comes spec’d with SRAM X-O components. Lookcycle-usa.com
Trek Top Fuel 9.9 SSL $7,150 FS
If looking at this bike doesn’t make you want to hit the trails, nothing will. But the hottest-looking bike in our guide wasn’t designed for sex appeal—it was built to make you confident and fast on the dirt. It’s Trek’s floating rear-shock design that makes the Top Fuel worth the price tag. While most shocks are fixed to the frame, the Top Fuel’s shock is left floating between the attachment points, which makes the rear wheel float over rough terrain instead of just bouncing off bumps. It comes with Shimano XTR components and tubeless-ready Bontrager wheels. The almost-as-cool Top Fuel 9.8 is $4,950. Trekbikes.com
Cannondale Scalpel Team $7,400 FS
Of the six bikes in the Scalpel line, the Team edition is by far the best when it comes to making your buddies jealous and your spouse angry. Just don’t let said spouse know that the Scalpel 5 was available for five grand less. At least forking over some serious coin on this top-shelf rig means you’ll never have to worry about upgrading any part of your bike. In addition to Cannondale’s super-smooth lefty fork, the Scalpel is built with one-of-a-kind flexing chainstays, which give the rear wheel pillow-like plushness as it moves through 100mm of travel. The Scalpel Team is equipped with a SRAM X-O group and Mavic CrossMax SLR wheelset. Cannondale.com 62
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Carbon Fiber Wheels Faster Lighter Stronger Versatile
Gray wheels are handmade,
Carbon Clincher or Tubular, Shimano or SRAM or Campy. The choice is yours!
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
OneTri.com 1-888-289-1874
Tri Depot www.tridepot.com
GM Bikes, Hialeah Gardens FL, (305)-824-4999 | Triumph Multisport, Seattle WA, (206)-328-4676 | Tri Nation, Sioux Falls SD, (605)-366-9457 | Tri3Racing, Clearwater FL, (727)-442-6500 | Fort Worth Cycling and Fitness, Ft. Worth TX, (817)-244-7911 | F2R.com, 800-677-9348 | 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
Specialized S-Works Epic $8,800 FS
If you already have a Bentley, a mansion in South Beach and a personal chef, this is your mountain bike. The most unique feature of Specialized’s spare-no-expense option is its exclusive rear shock, which transitions between rigid and active without the flick of a switch. Yes, the “mini brain” knows when you need extra travel and when you don’t—just trust it and let it rip. It’s spec’d with a top-of-the-line Shimano XTR group and a Specialized carbon crankset. Specialized.com
Scott Genius Carbon LTD $11,499 FS
Long before Scott was building some of the most badass tri bikes on earth, it was making truly lust-worthy off-road rides. Scott has pushed the lust factor to a new level with this year’s Genius Carbon. You won’t find another full-suspension frame combining this much rear travel (150mm) with this little weight. (A medium-sized bike tips the scales at just less than 23 pounds.) Don’t test ride it if you can’t afford it. The uber-plush ride will make you seriously consider taking out a sub-prime mortgage. The spec leaves zero room for upgrades and includes a DT Swiss carbon wheelset and a SRAM X-O group. Scottusa.com
WHEELS Easton XC One $800
Roval Controle SL $1,200
Upgraded for 2009, the XC One has the same disc-only, 26-inch aluminum rim and uses Sapin double-butted, straight-pull spokes. But the wheel features a new R4-style hub with a slip-fit axle and a tool-free bearing. It’s all hand-built and weighs in at 1,585g for the set. Easton.
New for 2009, the cross-country-inclined Roval Contrôle SL trumps Specialized’s original super-light wheelset at just 1,385g per pair on feathery alloy rims. An oversized axle with Swiss-made internals makes it stiff enough for the inevitable beatings. Tubeless-compatible, the Contrôle SL comes with titanium Roval quickrelease skewers. Specialized.com
com
American Classic Alpha Type White $820 Sexy white, super-light and superstrong; the Alpha Type White (also available in black, but white is the new black) uses a six-pawl rear freehub body and has a killer feature: a steel-faced cassette body to eliminate pitting from the cassette. Weighing in at just 1,520g, it’s upgradeable in every way (spokes, ceramic bearings, thru-axle) and highly dependable beyond its good looks. Amclassic.com 64
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Bontrager Race XXX Lite $1,999
Crank Brothers Cobalt XC $1,000
Bontrager’s lightest race wheelset features a feathery high-modulus carbon rim, bringing the hoops to just 1,450 grams (in 26-inch sizing). At its core is a tool-free hubset with a three-pawl freehub, which is compatible with center-lock and six-bolt rotors. Available in 26- or 29-inch sizes and tubeless-ready. Bontrager.com
The departures from “standard” wheel building found in the Cobalt XC are remarkable. Instead of drilling the rim for spokes (and thus weakening the rim strength), Crank Brothers hooks spokes into raised ribs, which are then connected with a hub-originated spoke and connected in the middle, between the hub and rim. The result is a wheel with greater strength and lighter weight. Disc brake-compatible only, and tubeless-compatible. Crankbrothers.com
Edge Composites XC Clincher $2,160
Full-carbon XC race wheels? It’s being done by the carbon-addicted engineers at Edge. The all-carbon design features a proprietary hook bead and sidewall laminate, making for a rim that’s impact-resistant, laterally stiff and incredibly responsive. Upgrade your hubs from DT Swiss 240s to Chris King for a $90 charge or DT Swiss 190s for $500 more. Also available in a 29-inch version. Edgecomposites.com
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TIRES Continental Race King Supersonic $58
The Race King has a low-profile, fast-rolling, all-conditions pattern (hooking up best in dry conditions) and has Conti’s SuperSonic casing and tread strips, optimized for light weight (430g in 2.0). Conti distributor Brett Hahn advises the off-road crowd to consider staggered setups (2.2/2.0) with a bit more meat up front to aid handling while providing more pinch protection from bad line selection. Highwaytwo.com
Maxxis Crossmark $61
The tread pattern on the Crossmark is all about speed, finding its home on hard-pack terrain and loose-over-hard dirt (conditions we often find on fire roads). A dual-compound tread is designed to roll fast down the center and provide sticky traction on the corners.
Specialized Fast Trak LK Armadillo $50
Ideal on hard-pack to intermediate conditions, Specialized cut knob height by 30 percent to make the tire faster while retaining ample traction in a large-volume tire. Anytime “Armadillo” is affixed to a Specialized tire, you can rest assured that the tire’s main focus is preventing time-sucking flats out on the race course.
Specialized.com
Maxxis.com
Geax Saguaro TNT $45
An ideal all-arounder, with uninterrupted central knobs for fast roll and a tackier compound for greater cornering traction and tread life (minimizing broken-off tread). The Saguaro has a unique feature in its TNT Technology, which provides a bead to work with both clincher and tubeless wheelsets. Geax.com
Schwalbe Racing Ralph $75
Re-designed for ’09, the Racing Ralph beefed up its shoulder grip on Schwalbe’s leading cross-country tire. The U-block shoulder lugs are where it’s at: They’re positioned against the direction of travel in order to provide greater cornering control. While these race tires are focused on control, Schwalbe hasn’t forgotten about the fact that flats suck big time, which is why it has included two separate layers of puncture-resistant compound throughout the tire. Schwalbe.com
Bontrager 29-3 $60
Bontrager’s newest Team Model tire is its first designed specifically for 29ers, which have different riding characteristics and tread interactions than 26-inch wheels. Two models are included in the line: a voluminous, directional front tire designed for confident cornering and a balanced-knob design in the back for improved traction.
Bontrager.com
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SADDLES Specialized Phenom SL $155
Specialized has extended its “body geometry” concept to the Phenom SL saddle, which is shaped to promote blood flow to that certain area where maintaining blood flow is definitely a good thing. While it’s made to be a comfortable off-road choice, the Phenom ain’t half bad on the road either. Chris McCormack has ridden this off-road saddle at a number of Ironman events, proving that it’s comfortable for a really long haul. Specialized.com
Fi’zi:k Tundra $159
Fi’zi:k uses a new foam on the low-profile Tundra to make it one of the lightest mountain-bike saddles on the market (159g). The Italian saddle gurus also use a 270-degree carbon wrap on the Tundra’s shell, so don’t worry about breaking it every time your bike has a hard run-in with some limestone. Braided carbon rails are available for an additional 40 bucks. Fizik.it
ISM Adamo Peak $140
After a year of prototyping, ISM debuts its first mountain bike-specific saddle. Built atop sturdy CroMoly rails and reinforced with Kevlar sides, the Peak delivers the unique ride that triathletes are becoming increasingly familiar with. It has an off-road-friendly design, particularly in the aft, where a curved section makes it easier to transition off the back of the saddle on descents. Ismseat.com
Titec Pluto Gel Saddle $100
The Pluto has a gel-filled contact area on a carbon fiberinjected base for comfort, and it has Kevlar side protectors to brush aside scuffs and crashes. CroMoly/Ti alloy rails set off this 235g saddle, which is one of the most affordable top-shelf seats available. Titec.com
Selle Italia Flite XC $190
In working with its cross-country riders like Olympic champion Julien Absalon, the Flite XC has features based on rider feedback, most notably a variety of foam thicknesses throughout the length of the saddle. The saddle is finished with a glossy Lorica cover that maintains its integrity in hot or cold conditions and an anti-slip strip up the middle of the saddle to keep you from sliding around. Selleitalia.com
PEDALS
Speedplay Frog Stainless Spindle $135
Time ATAC XS Julien Absalon Edition $220
Time has released these limited-edition, high-bling pedals to honor Frenchman Julien Absalon, who rode Time’s pedals to Olympic gold in Beijing. Like the rest of the ATAC line, these pedals are all about unlimited adjustability. The ATACs provide up to 5mm of lateral float, as well as five degrees of angular float from three different positions. Time-sport.com 68
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Keeping with the tradition that has made its road pedal one of the most popular in the world, Speedplay designed the Frog to be simple, minimal and easy to use. Unlike most pedal systems, the Frog’s retention mechanism is housed in the cleat, as opposed to in the pedal itself. This design, coupled with the pedal’s closed body, disposes of mud and debris each time you engage the cleat. We also dig the price.
Speedplay.com
july 2009
Crank Brothers Egg Beater Ti $240
Shimano XTR PD-M970 $200
Among Crank Brothers’ seemingly endless array of Egg Beater Pedals, we feel the mid-tier Ti offers the best value. If ease of entry is your foremost concern, then the four-entry-position Egg Beater is your best bet. The simplistic, open-body design also leaves little space for mud to hang on.
Shimano’s finest off-road pedal system was designed with the cleat-pedal interface as the primary concern. The pedal’s burly cage ensures that the cleats won’t slide around once they’re engaged. Shimano uses an aluminum body with a chrome spindle, which yields a total weight of 325 grams per pair. Shimano.com
Crankbrothers.com
LOOK Quartz Carbon Ti $400
While Look’s top-end Quartz may look like the bulkiest pedal on our list, it’s actually the lightest, at 109 grams per pedal. Look achieves this weight by using only carbon in the body and only titanium in the spindle. This of course comes at a price, but for the serious XTERRA athlete it’s a relatively small price to pay. We dig the extralarge body, which provides a sturdy platform to transfer watts from your legs to the cranks. Lookcycle.com
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BIKE SHOES Shimano SH-M310 $380
Shimano’s engineers clearly spend too much time on design and not enough on naming their shoes, but that’s probably a good thing. The M310 uses the same custom-fit technology as the new TR70 triathlon shoe. Shimano’s dealers are equipped with an oven and vacuum made specifically for these shoes, which allows the upper and insole to be molded to your foot. The entire process takes about 15 minutes and will help eliminate hotspots during long rides. Shimano.com
Sidi Terra $260
It was only a matter of time before Sidi came out with an all-white off-road shoe. Italians can’t resist making their shoes stylish. The upper is treated so that it will wipe clean of dirt, while the inside has the same brushed feel that has made its tri shoes popular among sockless triathletes. Finishing off the tri-specific design are straps that open away from the drivetrain. Sidiusa.com
Diadora Protrail Carbon $300
Diadora’s Protrail Carbon is best known as the shoe chosen by Tinker Juarez en route to the 24-hour mountain bike world title. The Protrail uses a full-carbon sole and even a carbon powder-treated outsole, which keeps the weight way down and means it’ll last as long as your bike. Cannondale.com
Spiuk ZS1-MTB $160
Who says you need to spend top dollar to perform like an elite athlete? The ZS1 has powered Spain’s Eneko Llanos to podium finishes at XTERRA events worldwide. The shoes feature a double-injected heelpiece to stabilize your foot, and each pair comes with two insoles: a lightweight pair for summer and a water-resistant pair for winter. Dpmsports.com
Time MXE Carbon $175
If you have no interest in paying more for your off-road kicks than you did for your tri shoes, consider the Time MXE Carbon. Our favorite feature is the replaceable carbon insert in the outsole, which means cracking won’t force you to buy a new pair. The MXE also uses a thermoformed insole, adding comfort and reducing hotspots. Time-sport.com
Scott MTB Pro Carbon $200
Scott’s unique three-component outsole maximizes your power output, and by blending other materials with the carbon, Scott is able to keep the price down. We also enjoyed the mesh upper, which dries incredibly quickly, even after bombing through a creek. Scottusa.com
Louis Garneau Carbon T-Flex $200
The T-Flex is designed for tough conditions. The deep threads in the sole provide incredible traction, which can be a big bonus on Maui’s hike-a-bike sections. The T-Flex also features a rigid carbon outsole and mesh throughout the upper for moisture control. Louisgarneau.com 70
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Andrew St. Clair, 25 1x Pinchot Triathlon
Andrew McKinnon, 43 3x Lake Placid Ironman 4x Eagleman 2x NYC Triathlon 1x Timberman
Ryan Huxta, 29 1x Philadelphia Marathon 1x Half Ironman 1x Stone Harbor Triathlon
Rich Campbell, 47 1x Malibu Tri 1x Lava Man Triathlon 1x CA Half Vineman/Half Ironman
Chris Marschka, 28 1x Capital City Challenge 1x Hempfield Tri for Kids
Take it inside... From a 1x Pinchot triathlete to a 3x Lake Placid ironman, these five triathletes can testify to the durability of Training Ground’s interlocking tiles - they don’t let the weather dictate their training regimen. Like these competitors, take control of your workout with Training Ground with Nike Grind Professional Grade Interlocking Home Gym Flooring. Don’t be afraid... take it inside. To learn more about these triathletes and their training routines, or to obtain more information on Training Ground and where to purchase, please visit www.TrainingGroundUSA.com. Training Ground is composed of approximately 65% post-consumer recycled rubber and approximately 25% pre-consumer Nike Grind rubber.
Specialized BG S-Works MTB $280
Pearl Izumi Octane SL MTB $300
Pearl’s obsession with absurdly light shoes has now extended into its off-road line. Leave it to company that created a sub-200gram road shoe to build a 320-gram mountain-bike kick. But unlike a runway model, the Octanes care about more than just weight. For solid power transfer, these uber-lean shoes have a full-length, unidirectional carbon sole. Pearlizumi.com
If it’s good enough for off-road king Conrad Stoltz, the S-Works MTB shoe is good enough for anybody. It’s especially a good choice for athletes who have benefited from Specialized’s Body Geometry road and tri shoes. It’s designed to correct improper foot alignment throughout the pedal stroke, which can often lead to knee and ankle discomfort. Specialized.com
ACCESSORIES Louis Garneau Diamond $190
CycleOps PowerTap SL 2.4+ Disc Brake Hub $1,599
When the bike is your ace-in-the-hole (as it is for three-time XTERRA world champ Melanie McQuaid), power data while racing is a godsend. It features wireless readings (with USB download), coded heart rate and a head unit displaying speed, distance, power, heart rate and cadence.
The Diamond’s finest feature is the huge amount of ventilation. More than 40 vents result in a faster airflow to cool you down and dry your padding for maximum comfort. Two polycarbonate bars and nine carbon bridge inserts provide the strength where needed. Louisgarneau.com
Saris.com
Titec HellBent Carbon Bar $150
The bar that world champs Conrad Stoltz and McQuaid swear by has an exceptional blend of light weight (190g), strength and surprising affordability in a race-level carbon-fiber bar. Of note are aluminum inserts in the clamp area (to prevent damage by heavy-handed installers) and aluminum inserts in the outer end of the bar for safe bar-end installation and general durability.
Titec.com
Blackburn Mammoth 2-Stage $30
With a massive barrel designed specifically for pushing larger volumes of air into today’s bigger mountain bike tires, the Mammoth 2-Stage has a high-volume mode for faster inflation with less effort. The totally rebuildable pump has an aluminum barrel and shaft and comes with a cage mount. Blackburndesign.com
Full Speed Ahead K-Force Light Compact 386 $770
This crankset drew tons of media attention during its debut at Sea Otter this spring. Aesthetically, the new K-Force Light is sexy, with its three-bolt fixing from arms to rings and a ringset combo (42/27 or 40//27) that matches with any standard crankset sizing. It comes complete with the option of a Ceramic BB30 or MegaExo bottom bracket. Fullspeedahead.com 72
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Pearl Izumi Gel Vent FF Gloves, $45
A soft leather palm will keep your fingers from getting beaten up (especially if you take a spill), while the red gel inserts provide not only cushioning against the trail shock, but also breathability on hot days.
Pearlizumi.com
july 2009
boulder, colorado
TRAIN SMART.
RUN FAST. RECOVER QUICKLY.
REPEAT. GRAVITAS=GRAVITY WOMEN’S PERFORMANCE NEUTRAL TRAINER
science in motion.
TM
SRAM Select Program, pricing varies
For the egoist in all of us who just want our bikes to look as pimpedout as possible comes Truvativ’s new Select program, which lets riders put some color into their rigs. You get your choice of five colors (red, gold, orange, green and pink) for a Truvativ Noir 3.3 Crankset, SRAM X.O rear derailleur and trigger shifters, and a PG-990 cassette.
Sram.com
Bellwether Action-T ($35) and Switchback Short ($100)
Train for XTERRA in your road kit? Come on—you know better. Bellwether is keeping it green with the Action T, using recycled fabric in its pullover tech tee that will keep you dry and cool when out training on the trails. Pair it with the Switchback short, a durable, stretchy and breathable outer short with a removable inner and chamois.
Bellwetherclothing.com
Rotor Agilis Double, $850 (without bottom bracket)
One of the most efficient mountain bike cranksets known to man, the two-ring Agilis is comprised of a super-stiff, yet exceptionally light (541g) crankset, and it is coupled with a narrow Q-factor (163mm). It’s available with standard, round chainrings or Rotor’s uber-efficient oval rings, which we recommend. Rotorbike.com
TRAIL RUNNERS Avia Avi-Stoltz $110
Co-developed and tested by South African Conrad Stoltz, the Avi-Stoltz was designed specifically for off-road tri. A plate in the sole protects against stone bruises, while an aggressive tread grabs and holds anything from sand to loose stone to mud. The upper was designed for quick transitions with a rubber-covered tongue.
XTERRA Footwear XT 1.0 $115
Avia.com
Newton All-Weather Trainer $175
Even if you love your standard Newton Trainers on the road, you probably hate them on sandy trails. The ultra-porous mesh of Newton’s line of road shoes leaves plenty of room for sand and dirt to sneak in, which can quickly ruin a relaxing trail run. The new-for-2009 All-Weathers (available with a silver or black mesh-less upper) leave zero room for crud to penetrate. On well-groomed trails, Newton’s proprietary sole design provides the same forefoot-forward gait that has made it a popular choice for road triathletes. Newtonrunning.com 74
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New for this year are these XTERRAspecific kicks designed by a pair of former Nike shoe engineers. The XTs are made to be as rugged as the races that bear the same name, and the benefits of this burly shoe become more noticeable as the trail gets tougher. We dig the addition of a toe strap, which helps keep the forefoot stable, even when the ground isn’t. A men’s size 9 tips the scales at 11.8 ounces.
Xterrafootwear.com
july 2009
Hybrid Full Suit Most Buoyant
AquaLift Panels 18% more buoyancy than other leading wetsuits!
Most Flexible Smoothest Most Durable THE ULTIMATE performance wetsuit. Made from the latest 3rd generation
HiFlex Panels
Yamamoto rubber that wraps from the upper chest to the ankles and around the
4-way Super Stretch lining produces 680% flexibility!
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!
“Synergy is the Armani of wetsuits” – Inside Triathlon “Possibly the best wetsuit I have ever tested!” – Spencer Smith, ITU World Champion “Synergy is The Brand to look out for”
New Generation Materials
– Triathlete Magazine
Super flexible. Super strong. Enough Said.
Hybrid Full
Adrenaline Full
Endorphin Full
Endorphin LJ
SynSkin
Highest performing wetsuit available. Made for Triathletes, who are looking for the best!
This suit is made for triathletes, who need more flexibility due to shoulder issues.
No corners have been cut to make this suit the Best value in triathlon!
All the features of the Endorphin in a sleeveless version.
Made from compressed smoothskin with nano-silicone for super fast non-wetsuit legal swims.
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Synergy Dealers TriSports.com 1-888-293-3934
Gear and Training 1-877-647-5717
OneTri.com 1-888-289-1874
Tri Depot www.tridepot.com
GM Bikes, Hialeah Gardens FL, (305)-824-4999 | Sneaker Factory, Millburn NJ, (973)-376-6094 | 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 | WetsuitRental.com, 360-297-1818 | F2R.com, 800-677-9348 | 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
Pearl Izumi Peak XC $115
Inov-8 X-Talon 212 $100
One of the lightest trail-racing flats on the market, the X-Talon 212 weighs in at a mere 7.5 ounces for a U.S. men’s size 9. Some of the features include the patent-pending fascia-band, a design on the tread pattern that mimics the fascia tendon and adds spring to the runner’s step for a more efficient gait. An aggressive tread pattern and a sticky rubber outsole provides solid grip on slick surfaces. Minimalists will love the thin midsole, which makes for a responsive ride. Inov-8.com
Performance-oriented, minimalist-loving racers will dig the Peak XC. It’s light (9 ounces), low-to-theground profile and flexibility gives it a race-flat feel, even on the trail. Forefoot guards protect against stone bruises, and a beefed-up version of the Peak road shoe tread pattern keeps you on the trail. Not to be discounted is the seamless upper: No seams means no friction blisters at the instep for those who race sans socks. Pearlizumi.com
Adidas adiZero XT $90
Brooks Cascadia $100
Salomon XT Wings $130
In a marriage of two opposing concepts—cushioning and agility—the XT Wings is Salomon’s most balanced trail runner to date. For agility and stability, there is a midfoot pronation control layer, along with an asymmetrical lacing system that provides that just-right fit. A lace pocket keeps those flying suckers from getting snagged on a wayward root. Salomon.com
This low-profile trail racer has a sticky rubber outsole for excellent traction on wet ground, and it has a high-durability upper to increase the shoe’s lifespan. A midsole torsion system provides midfoot stability, while the lightweight foam forefoot allows for a smooth toe-off. Adidas.com
The Cascadia thinks green. It has an eco-friendly BioMoGo midsole (the world’s first biodegradable midsole for running shoes) and laces made from 100-percent recycled materials, leaving a smaller carbon footprint. Beyond that, it offers enough cushioning, traction and support for an off-road run course. And now, thanks to the BioMoGo midsole, you can leave a smaller carbon footprint when you tackle that next dirt trail. Brooksrunning.com
ASICS GEL-Trail Sensor 3 WR $110
Saucony Xodus $100
The silver lining amid a cloud of stones, sand and other stabilityderailing debris is a Vibram sole so gummy and loaded with knobs that it keeps you moving forward and prevents sliding and skidding. The low-to-the-ground sole has a stone-protection layer, and the upper features a durable, breathable rip-stop textile. Saucony.com 76
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For the trail runner who demands optimal fit and exceptional traction, Asics presents a shoe it claims does both. The GEL-Trail Sensor has a trail-specific Impact Guidance System that allows the foot and shoe to work together in unison with the trail. An asymmetrically-aligned Inner Lock lacing system provides a comfortable, secure wrap to the foot— key in tackling uneven terrain with confidence. The shoe is finished with an aggressive sole tread for excellent ascending and descending traction and a forefoot rock plate to protect against stone bruises. Asics.com july 2009
Last year, a pair of unknown professional mountain bikers finished first and second in the menâ&#x20AC;&#x2122;s XTERRA World Championship. Was it the beginning of a trend? By Matt Fitzgerald â&#x20AC;˘ photos by nils nilsen
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In
last year’s Olympic triathlons, the women’s winner had the fifth-best swim split, the 16th-fastest bike and the fastest run (by far), while the corresponding rankings for the men’s gold medalist were 15th, 34th and first. The women’s winner of the 2008 Hawaii —Ruben Ruzafa Ironman World Championship had the 11th-best swim, the second-swiftest bike and was ranked first on the run, while the men’s winner was 12th, 15th and first. Two weeks later the XTERRA World Championship took place. The women’s winner was third out of the water, had the second-best bike split and finished with the sixth-fastest run. The men’s champion was 40th, first and second. These facts suggest that while the run is clearly the most important leg in draftlegal triathlon racing and at least as important as the bike in Ironman competition, it’s the bike leg that clearly stands out as the most important segment of an XTERRA event. So it’s not too surprising that the winner and the runner-up in last year’s XTERRA World Championship men’s race were both professional mountain bikers. What is surprising is just how multisport-inexperienced these two athletes were. Both the winner, 24-year-old Ruben Ruzafa of Spain, and the bridesmaid, 28-year-old Michael Weiss of Austria, had completed only a handful of triathlons before their stunning coming-out in Maui. It is impossible to imagine such a thing happening in a World Cup or an Ironman. Some wonder if mountain bike fitness translates well to trail running and if the level of competition any top mountain bikers have the same wiry mountain goat in international mountain bike racing is much higher than it is in physique that distance runners have, and at 5 feet 6 inches and XTERRA. Maybe Ruzafa and Weiss are just freaks. We asked the athletes 145 pounds, Ruben Ruzafa is a perfect example of the type. In addithemselves to account for their overnight success in XTERRA and to tion to having the right body for running, he has extensive running experience, which helps explain his second-ranked run split in last tell us more about where they came from and where they’re going.
M
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year’s XTERRA World Championship. “I’ve been running since I was 13, competing in cross-country races, community races (5Ks, 10Ks, etc.) and duathlons,” he says.* While he performed well as a runner and duathlete (he was the Spanish junior national champion in 2000 and 2001), Ruzafa had his greatest early success in mountain biking, which he also took up in his early teens. By 2004 Ruzafa had narrowed his athletic focus to mountain biking exclusively, and the results came pouring in. He finished fifth in the Junior World Championship in 2004 and captured the Spanish National Championship title in 2005, 2006 and 2008. But it was a failure suffered early last year that motivated Ruzafa to test the waters of off-road triathlon. “In June 2008, I was told that I would be going to the Olympics in Beijing for mountain biking to replace Carlos Coloma, in part because of my good performance and in part because of Carlos’ lesser performance,” he says. “Five days after they told me I would be going, they came back to tell me that I wouldn’t be going and that Carlos Coloma would be going after all.” He continues, “As I wasn’t going to the Olympics and thus had a free summer, I decided to train with the triathlon team that my coach works with, and I prepared myself for the Spanish off-road triathlon championships in September. I won the Spanish off-road triathlon championships in which Eneko Llanos also competed. Five days later, my friend Ruben Bravo told me that there was a world championships that was called XTERRA and took place in Hawaii in October. The two of us decided to train for it together and go to Maui to experience it for ourselves.” Ruzafa had not even heard of the world championship race he won until a few weeks before he won it. So how does he account for his stunning victory (stunning to himself as much as anyone else) in Maui? “Mountain bike racers tend to have very good technique in descending, climbing and passing over obstacles,” he says. “In this we have a definite advantage over road triathletes. Besides, mountain bikers have what we call a good base motor: They are high-caliber athletes and participate in two-and-ahalf-hour races that are all-out from the very beginning for those that have the fitness to race well.” Ruzafa does not believe that racing XTERRAs amounts to cherry picking for elite mountain bike racers, however. “I think that in order 82
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to win a triathlon, you have to be a complete athlete,” he explains. “You can go very fast on the bike, but if you don’t swim and run at least moderately well, you won’t win. Not every mountain biker that crosses over to XTERRA will do well, given that not everyone can run or swim without injuring themselves, which is a very important factor to consider.”
T
he path that brought Michael Weiss to the 2008 XTERRA World Championship directly parallels Ruzafa’s. Having qualified for and competed in the 2004 Athens Olympic mountain bike race, Weiss set his sights on representing Austria again in Beijing last year but came up short. Unlike Ruzafa, though, Weiss was generally burned out on mountain bike racing by that time and looking for a new athletic outlet. He had dabbled in road bike racing, but he did not enjoy the team aspect of the sport, preferring to race for himself. The answer he sought came to him in a memorable two-race weekend. “[For] many years some friends tried to get me in a triathlon race,” Weiss says. “At the end it was my girlfriend last year [who convinced me]. She was racing some XTERRAs in Austria, and she said I should try the XTERRA in the beginning of July in Austria. “The funny thing was, the day before I was racing my last mountain bike race. It was not a real mountain bike race; it was more a city criterium. You had to ride down stairs and stuff. It was an eliminator race, so it was like a BMX race or something. And I sucked. I had [no] sprint power. I didn’t make it through the second heat and I was out. “And the next day we [slept] in a hotel and traveled to the XTERRA july 2009
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in the morning and I [won] that XTERRA by 15 minutes or something. There were no other strong racers, but that gave me so much—that I was winning again. So I decided to try some more triathlons,” he said. Weiss did not merely try some more triathlons but fully converted from mountain biker to triathlete. He was able to build on a foundation of running that he had done, and always enjoyed, as cross-training for mountain biking and lifted his running performance to a high level quickly. But he had little experience as a swimmer, and in Maui it showed: Weiss left the water 35 seconds behind Ruzafa (and nearly three minutes behind the leader), and that made all the difference. Weiss gained exactly one second on Ruzafa between T1 and the finish line. Like Ruzafa, Weiss attributes his remarkable debut in Maui to the advantage of being a strong dirt rider, the generally high level of aerobic and anaerobic fitness he developed through years of training for and competing in mountain bike races, and the very high level of competition in World Cup mountain bike racing. But he cites one additional factor. “I’ve never suffered more than in a mountain bike World Cup or world championship,” he said. “Mountain bikers have a very high level of pain resistance.” Since Maui, Weiss has hired a swim coach, a run coach and a head triathlon coach (Mario Huys, who formerly coached two-time Hawaii Ironman World Champion Luc Van Lierde) and has all but replaced his Cannondale Scalpel mountain bike with a Cannondale Slice time trial bike as he embarks on a second career primarily in road-based triathlon. Weiss believes he can be a better triathlete than he was a mountain biker. “My biggest problem in mountain biking was always my size,” he says. “I’m 6-foot-3, and I weigh 170 pounds—pretty tall and heavy for a mountain biker. I never had the feeling that I’m made for mountain biking. But, you know, to be honest, I have that feeling in triathlon because I’m a good runner ... For swimming I have a huge engine [from] thousands of miles [of training] over the past years. That’s why, I think, the only thing I will need in the next five or 10 years is patience.”
D
espite his instant success in multisport, Ruzafa remains committed to mountain bike racing. “My goal is to make it to the 2012 Olympics in London in mountain biking,” he said. “It’s difficult, but I will work hard for it. In the coming four years, I will continue to compete at the highest level in mountain biking, and when I can I will try to compete in XTERRA.” Weiss vows never to do another mountain bike race. He started his first full season of triathlon competition with a 16th-place finish at Ironman 70.3 California in April. The Ironman 70.3 World Championship in Clearwater, Fla., and Kona are also on his race calendar. Both Weiss and Ruzafa will close out 2009 by racing the XTERRA World Championship again. Expect another exciting duel between them. But don’t be surprised if there’s another surprise in the form of one or more interloping fat-tire specialists coming down out of the mountains to see how it feels to warm up for a race with a refreshing swim and to cool down afterward with a lovely trail run. *Our interview with Ruben Ruzafa was conducted in Spanish. Special thanks to Triathlete editorial assistant Ashley Slaney for performing and translating the interview. july 2009
XTERRA’S RESIDENT PHOTOG SHADOWS JULIE DIBENS, TRIATHLON’S QUEEN OF VERSATILITY, AROUND ONE OF THE SPORT’S MOST EXOTIC LOCATIONS. PHOTOS BY NILS NILSEN Saipan’s remote location makes it a true pain in the ass to get to, and it’s also what has made the infinitesimal isle a popular destina tion for Russian and East Asian travelers seeking a little solitude. As miniscule as the island is, it’s actually the largest of the 15 islands that make up the U.S. Commonwealth of the Northern Mariana Islands (CNMI). Considering that many of the islands of this archipe lago are no bigger than your backyard, it really isn’t saying much. It may seem unlikely that a sport as obscure as triathlon has reached an island as obscure as Saipan, but multisport is big in the CNMI— really big. Since there are exponentially more trails than roads on most of these islands, triathlon means XTERR A in these parts. A top-notch crop of off-road tri talent, including two-time reignin g world champ Julie Dibens, made the trip to the XTERR A Saipan Championship in April. Armed with a bunch of camera equipm ent and nothing to do, photographer Nils Nilsen followed Dibens during the race week to see how off-road tri’s top gal gets amped up for race day.
WEDNESDAY, 2:10 P.M. Dibens takes some time to do an interview with KSPN Channel 2 in Saipan about the upcoming race. We can’t help but wonder what Saipan’s only sports anchor covers when XTERR A isn’t in town. T-ball?
“She’s super laid back,” Nilsen says. “Even on the morning of the race she was just acting like she was hanging out with her friends . Maybe that’s her secret.”
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THURSDAY, 9:04 A.M. Like Starbucks, Internet is hard to come by on the island. Dibens quickly discovered that finding a wireless signal in her hotel room was a futile endeavor, so she spent an hour or so each mornin g in the Pacific Islands Club lobby chatting with friends, checking e-mail and updating her various social networking sites. Ever the true professional, she makes sure her sponsors’ logos get plenty of play, even off of the race course.
A.M. THURSDAY, 11:07 ds Club’s quiet lap ge of the Pacific Islan nta va ad es Dibens tak ep her muscles thousand meters to ke few a in es eez squ d an pool given her a swim it’s ITU pedigree has nice and loose. The Br s to match. Most of t of XTERRA’s top gal that’s hard for the res with her too. hard time keeping up the men have a pretty
THURSDAY, 9:21 A.M. k done until XTERRA’s Dibens was getting a lot of wor decided to spend an ols own Dave “Big Kahuna” Nich , she is doing a ure pict this In hour distracting her. rested in what the good job of pretending to be inte ly just wants to get back Kahuna is saying, but she real ok. ebo to tagging pictures on Fac
THURSDAY, 11:18 A.M. Dibens is not posing in this photo. She’s eager to start her next lap, but our damn photographer won’t get out of her way. Shortly after this shot was taken, she beat the crap out of Nilsen with a kickboard.
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THURSDAY, 11:41 A.M. After Nilsen said that he didn’t even know how to dive into a pool, Dibens took a few min utes to demonstrate proper diving form. We have no idea why it was necessary to sport a lifejacket during this demonstration or why this lifejacket just happen ed to be sitting next to an all-shallow lap pool.
FRIDAY, 11:48 A.M. tive, world champion One would think that a hyperac sure out of a lazy river, athlete wouldn’t get much plea to the Pacific Islands trip but Dibens made at least one Saipan. in was she Club lazy river each day
SAIPAN QUICK FACTS • Chamorros are Saipan’s native people, and the Spanish were the first Europeans to annex the island during colonial expansion. • Spanish rule lasted until the late 19th century, when Germany took over. The island was then turned over to the Empire of Japan after World War I. The entire CNMI joined the U.S. in 1986 but remain exempt from certain U.S. laws. • During World War II, Japanese and American forces fought for three weeks, beginning on June 15, 1944, in what has become known as the Battle of Saipan.
FRIDAY, 11:50 A.M. Dibens fights to keep her float from flipping over as the lazy river turns into a not-so-lazy river. While most competitors skipped the wave-pool portion of the float on the day before the race, Dibens deemed it an excellent warm-up.
• The island is roughly 12 miles long and six miles wide, making it less than a quarter of the size of Rhode Island. • The last census lists Saipan’s total population at 62,392. • English is spoken by the overwhelming majority of Saipan’s residents and visitors. • Continental Airlines offers the most flights to and from Saipan, most of which stop in Honolulu and Guam. Other airlines offer flights East Asia. • The race date of XTERRA Saipan 2010 has yet to be confirmed, but it will likely take place at the beginning of March. For more information visit Saipansports.com
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FRIDAY, 2:45 P.M. What was once a tank used during the Second World War’s Battle of Saipan is now part of the island’s reef. Dibens also found that it was the ideal place to take a break during a prerace swim.
SATURDAY, 5:58 A.M. Volunteer: “How much space do you need me to clear on the rack for your bike?” Dibens: “Like this much space.” Volunteer: “Mmmmm … I’ll see what I can do.”
SATURDAY, 6:26 A.M. Dibens gives the signal that all systems are go just minutes before the race kicks off. The dou ble thumbs-up may not be the most creative pose, but when you ’ve had a camera following you around for a few days, it’s tough to come up with new material.
SATURDAY, 6:27 A.M. waiting for the race Dibens got a little bored while ld champion would to start, so she did what any wor nny VanlandingSho do and challenged fellow pro her of these neit r Afte ch. ham to a wrestling mat age for about five featherweights gained an advant to a temporary draw minutes, the wrestlers agreed er off settling this bett and decided that they’d be match on the trails. july 2009
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SATURDAY, 6:30 A.M. Dibens is not in this photo. While most of the athletes ran directly into the water, the world champ reasoned the shortest route to the turnaround buoy was to run along the shoreline first. By the time the rest of the racers realized this was a good move, Dibens was already well in front.
SATURDAY, 7:06 A.M. Only a few miles into the race’s bike leg, Dibens enjoyed a big lead while she rolled through one of Saipan’s endless banana-tree forests. She took a spill a few miles up the trail that resulted in a broken rib (in three different places). While a shattered rib would forc e just about any athlete to drop out of a race, she dealt with the “minor” inconvenience and went on to finish seco nd behind Renata Bucher.
SATURDAY, 8:15 A.M. shot after the race, Upon taking a sneak peak at this t I was really thinking Dibens remarked, “At that poin d that she had 23 more about dropping out.” She reasone g. This was good news goin p good ribs and decided to kee t one more photo to fill for us because we needed at leas the allotted space.
SATURDAY, 11:08 A.M. As in most races on these islands, money is spared on unnecessary expenses (like an actual podium) at XTERRA Saipan so that there’s plenty left over for post-race beer. The top three ladies posed on the podium alternative (which was just a nice patch of grass near the transition area). From right, Julie Dibens (2nd), Renata Bucher (1st) and Shonny Vanlandingham (3rd). 90
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Down Home, Down Under What makes Port Mac worth the trip? Two words: Koala bears. Story and photos by Holly Bennett
I
kept a keen eye on the weather in the weeks leading up to my racecum-vacation on Australia’s Holiday Coast, smiling dreamily at the forecast. Highs in the 80s, lows in the 60s and sunshine—lots and lots of sunshine. It smacked of perfection, of slow, sun-drenched days spent lounging by the pool or at the beach, with nothing to do but laze away the hours in the mandatory feet-up rest period before racing an Ironman. Yet a few days before my adventure began, things went suspiciously awry. Showers snuck in, followed by bouts of full-force rain. Rain? In my sun-filled paradise? What kind of global warminginduced April Fool’s Day joke was this? By the time I arrived in Port Macquarie, the rain was monsoon-like, pelting down in droves and doing its damnedest to dampen my prerace spirits. And for a few soppy, soggy days it succeeded. After all, the image of cycling through torrential rain and sideways-blasting wind is unlikely to be high on any athlete’s race-day visualization checklist. But it’s a funny phenomenon among Ironman competitors—we actually seem to be seduced by adversity, pain and suffering. Within a few
days my attitude was back on track, buoyed by oft-repeated phrases such as, “If it were easy, everyone would do it,” and “The harder it is, the richer the stories.” And so I set out, during occasional breaks in the downpour, to explore this lovely coastal gem of a town, its Euro-meets-beach-bum style and its only-in-Australia eccentricities.
Mind If We Circle to the Right? As triathletes, one of the first things we seek in a home-awayfrom-home is where best to train. Port Macquarie scores major points with its 50-meter, long-course lap pool, open daily to the public and a perfect spot to fine-tune one’s Ironman swim stroke. Of course, the local ladies lap group got a huge kick out of us confused Americans circle-swimming in the wrong direction. Everything down under moves left to right. The ladies were kind enough to recommend a post-swim coffee spot, perhaps a gentle suggestion that caffeine might aid our directional awareness. The pool’s population swelled
Where to Swim
Port Macquarie Olympic Pool: Gordon Street Westport Park: The starting point for IM OZ. Best avoided after severe storms.
Where to Ride
Grab a map of the IM race course: The three-lap configuration means you can ride the entire challenging route in a mere 60K.
Where to Run
The Coastal Walkway: A paved 9K path, peppered with stairs and staggering views, connects a string of beaches along Port Macquarie’s coast. july 2009
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throughout the week, as many athletes opted for the relative appeal of chlorine over the uncommonly murky Hastings River, muddied by the excessive storms.
They Call It “Wet Bottom” It was with great anticipation that I visited Port Macquarie’s Koala Hospital, a charitable institution devoted to the rehabilitation of sick and injured marsupials. Apparently there are not one, but two koala facilities in Port Macquarie—one an actual hospital, the other a wildlife park and breeding center—which I suppose is excellent for the koalas, but it was bad for our social planning. Koalas are what you might call endurance sleepers, spending 18 to 20 out of every 24 hours at rest. They are engineered to survive on eucalyptus leaves, which provide very few nutrients; thus, koalas have very little energy to expend. I know this seems absurd (and easily remedied with a handful of energy gels) to the typical nutrition-obsessed triathlete, but as is often said,
“Judge not, lest you be judged.” At least the koalas have their rest and recovery down pat. Staffed almost entirely by volunteers—save for a paid supervisor and some leaf collectors—the Koala Hospital treats up to 250 koalas annually, returning them to the wild whenever possible. Koalas suffer primarily from chlamydia and its related conditions. (Yes, the STD, transmitted through mostly non-sexual means, a point that is in no way meant to downplay the koala’s virility, as apparently the boys are quite avid players.) Among these are the eye disease conjunctivitis and an infection of the lower extremities known as “dirty tail” or “wet bottom”—which sounds uncomfortably similar to what many of us experience at some point during a long race. Others are victims of motor vehicle accidents, dog attacks or brushfires. Did you know that koalas are not much for swimming? All swimming pool owners in koala habitats are encouraged to install a stout rope leading out of the pool to allow the koala a means of escape. Can you imagine, during a morning lap swim, glancing up to see a koala hoisting itself out of the water via a stout rope? That would be exceptionally cool.
Wild Things Koala Hospital: Lord Street Billabong Koala & Wildlife Park: 61 Billabong Dr. Port Macquarie Camel Safaris: Matthew Flinders Drive, south end of Lighthouse Beach
Bike Support
Graham Seers Cyclery: Kind, generous staff provided last-minute tech support to help race-ready our rides. Park Street Gordon Street Cycles: Never made it in, but when I rode past, its Peloton Espresso Bar was pumping! 163 Gordon St. 94
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I Say Tomato, You Say Tomahhhto
That’s No Kangaroo
Ricardoes is an environmentally friendly farm just north of Port Macquarie that focuses on growing the lushest tomatoes and tastiest strawberries ever to tease your tongue. As its website proclaims, tourists are “very welcome” to stop by for a short visit or an entire day of strawberry picking. I journeyed there not to pick the bounty but rather to feast on a fabulous lunch at Ricardoes’ Café Red, with its menu of tomato- and strawberry-inspired concoctions. My post-lunch shopping in the café store also proved fruitful, as I scored a selection of farm-fresh goodies. My favorite was the tomato-passionfruit jam, though I also loaded up on strawberries, tomatoes and chili-coated macadamia nuts—nuts that didn’t stand a chance against our snack-lust during the drive home.
I had planned to enjoy a camel ride on the beach courtesy of Port Macquarie Camel Safaris, but unfortunately my venture was called off on account of the rain. I did, however, notice the herd of happy camels grazing while I was pedaling the bike leg of the race. They seemed calm and beautiful, if somewhat out of place, causing me to question why there would even be camel rides in Australia. Correct me if I’m wrong, but I don’t believe they are native animals. My best guess is that camels were chosen because kangaroos proved too difficult to harness. If you go to Port Macquarie, be sure to visit Port Macquarie Camel Safaris on Lighthouse Beach, and please let me know what you learn.
Good Eats Café Red: Fuel up on farm-fresh produce. 221 Blackmans Point Rd. Spicy Yahmor Thai Restaurant: Spicy and delicious, authentic Thai cuisine at its best. Not recommended for pre-race dinner. Corner of Clarence and Hay streets Pancake Place: Pancakes (and crepes) to make your every breakfast (and lunch) dream come true. Corner of Clarence and Hay streets Tommy’s by the Beach: Seafood, steak and a cabaret show. For real. 4 Flynn St. Numerous downtown pie shops: If you simply must satiate your craving for Aussie meat pie. 96
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Need a Hug? Of course, the truest taste of any town comes not from its quirky tourist attractions, its breathtaking views or its delectable restaurants—all of which Port Macquarie has in abundance—but rather from its townsfolk. The conditions of race week were dire indeed, yet nothing could sour the energy and enthusiasm of the race staff, volunteers and spectators, many of whom were Port Macquarie locals. An item highlighted on the athlete registration checklist provided
an apt summary of the down-to-earth, we’re-all-human helpfulness of everyone I encountered on this trip: “If a competitor needs anything on Sunday morning—another swim cap, wetsuit, safety pin, sunscreen, biddon, coffee, bacon and eggs, a good luck hug, etc.—we can usually assist. Please see Leanne in registration.” And that’s just it. Leaving this place—despite a wind- and water-lashing unlike any I’ve ever experienced—feeling as if I had been hugged by the town, embraced by its people, warmed by their collective good humor and deepdown friendly vibe, I couldn’t help but reflect: It felt a lot like home.
Rest Your Head Flynn’s Beach Resort: Located on the bike course and just past the run turnaround; comfortable apartments convenient for racers and support crew alike. Across the street from Flynn’s Beach, arguably the most beautiful lounging spot in town. Always nice to have a full kitchen and washer/dryer, though the fourth-floor walkup was a bit daunting. 68 Pacific Dr. The Observatory: Closer to town and perhaps a step more posh, another accommodation favored by athletes. Balconies overlooking the water and a variety of self-contained units. 40 William St. 98
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july 2009 2/2/09 3:51:28 PM
A post-Katrina tour of New Orleans with multisport race director, and proud Nawlins local, Bill Burke, reveals how the city is recovering and how it still needs help. Photos and story By Jay Prasuhn
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The house was abandoned—they all were—but stepping into a structure of two-by-four framework, water-stained linoleum and debris, something caught my eye: a stack of Polaroids, placed lovingly into plastic binder sheets, scattered across the floor. Curious, I knelt; the images were water-stained as well, but they still reflected what was once was in this place: a family, a daughter, a dad, smiles. This mess, a shell of a house, was once a home. That was before Aug. 29, 2005, when Hurricane Katrina deposited her wrath. A shiver rattled my body, and I was awash in shame for rifling through the images, trying to reconstruct what once was. I wondered where the people in the photos were at that moment. Stepping from the house back into the light of the Lower Ninth Ward neighborhood of New Orleans, an area that was once a workingclass, predominantly black neighborhood east of downtown, a scan in any direction revealed the destruction, a more proverbial graveyard. Some homes stood, but most had been washed away when sections of an industrial canal fell, storm surge waters pouring like a tsunami into july 2009
the neighborhood, removing some homes from their foundations and taking lives in the process. For the disaster that New Orleans felt, the Lower Ninth paid the dearest price. Yet there was a glimmer of hope. As I rode shotgun with longtime race director Bill Burke through the neighborhood, we passed one home. Two men, no doubt the owners, looked up from their sawhorse, smiled and waved. When you’ve got nothing, it looks like the best thing some folks have done is just getting back to work. “This neighborhood was not a well-to-do area,” Burke said, “so the folks here didn’t have much to begin with—then lost that little bit that they had.” The fact that Burke, who was spun sideways the day before his inaugural Ironman 70.3 New Orleans, took time from a busy day to drive me from the event expo across town to the scene of a catastrophe spoke to how much he loves his city. He puts on events ranging from the Honolulu Tri and Maui Marathon to the New York City Tri and HyVee Triathlon, but he was proudest of directing Ironman 70.3 New Orleans, since it represented his “home” race and a way to revitalize his community. “Y’know, it’s just a triathlon. When you look at guys like Brad Pitt triathletemag.com
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coming, it’s really just a drop in the bucket,” Burke said. “This is my town, and I am proud to do whatever I can to help New Orleans get back on its feet. What kills me is that the news makes it seem as though everything is fixed. There’s still a lot to do.” If you had your head in the sand the last four years, you’d think it was just business as usual. Commerce is moving up and down the Mississippi; the city is alive with business, music and action. Yet I couldn’t erase a lasting image that flashed across my TV in 2005: an aerial scan of downtown New Orleans, the hulking SuperDome in the background, besieged from all sides by water. What we couldn’t see was the 26,000 instantly homeless folks—most already living below a sustainable means—packed like sardines in the SuperDome, many forced from their homes by rising waters caused by storm surge. But it was after crossing a bridge over the canal into the Lower Ninth Ward that the full-scale enormity hit me. Indeed, there is still a lot more work to do, and Burke is making that happen by bringing tourists from our 102
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little sport to the Big Easy. The debut event in April was a roaring success: a calm swim in a pleasantly cool Lake Pontchartrain, a flat ride on wide-open, heavilypoliced roads and highways (yes, part of the race is on a fully closed highway), and a flat run along the lake before heading south to a truly remarkable finish in the famed French Quarter, in front of Jackson Square. There wasn’t a piece of that race that I wasn’t absolutely enamored by as a competitor and a first-timer to the Big Easy. And of course, apart from the race, there was so much to do, starting with the French Quarter and its beignets at Café du Monde, voodoo dolls, Mardi Gras feather masks, and beads and irreverent t-shirts that say, “I got Bourbon-faced on Shit Street.” Of course, there’s more beyond Bourbon Street, such as the NBA’s New Orleans Hornets (who were in town while the race was going on). It may have been a small drop in the bucket, but I was happy to see this epic American city; to see that even in its toughest times, it still holds its head up high. july 2009
The Legend
Multiple Kona Ironman World Championships â&#x20AC;&#x201C; both mens and womens. Numerous victories in every Ironman race in the world. Countless stages and overall victories in The Tour De France, The Giro and The Vuelta. National TT championships (in18 countries), TT World Championships, Track World Championships and The Olympics. Everything, everywhere, all the time, the legend continues.
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Speed for everyone
Remembering a Pioneer Original Ironman Henry Forrest crosses his last finish line. By Tom Knoll 104
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W
hen John Collins came up with the concept of the Hawaii us for the last quarter-mile of the run. I’m sure it took every bit of Ironman Triathlon and recruited us, the original 14 energy he could muster, but even with the six stomach tubes still in disciples, most people thought we were crazy. Some place, Henry completed that last quarter mile with a very sharp Marine people thought it was neat, and I kind of considered it somewhere Corps salute at the finish. He had now accomplished what he came to between being a pioneer in some great challenge that athletes had Washington, D.C., to do. never ventured into before and not far from being a candidate for a With all the excitement of getting to talk to everyone, doing a live mental institution. TV interview with NBC and a lot of picture taking going on, it really On February 18, 1978, 15 of us stood in a group at San Souci was a jovial time. But even with all this, I was still emotionally wrapped Beach, adjacent to Waikiki Beach in Honolulu. We were getting our up with Henry being there. Having been involved in the Korean conflict, final instructions from Navy Commander John Collins before plunging Vietnam, Afghanistan and Iraq, I’ve had the chance to observe a lot into the Pacific Ocean for the start of the first Hawaii Ironman. I don’t of heroic individuals. But in a non-hostile environment, I list Henry’s think any of us were too concerned with what place we would finish jogging with me in the waning days of his life as one of the most aweup in. With no one in the world having tried such an absurd distance inspiring, amazing, “digging down deep” shows of endurance in my of swimming, biking and running, the goal for most of us was just to first 75 years on this planet, and I figured I would never see something finish, hopefully in 24 hours or less. Little did we realize that what we of this magnitude again. were now attempting would someday become an Olympic event and But Henry would prove me wrong, and many of us got to see that captivate the dreams of competitors around the world, including millions he had one more heroic effort left in the well, showing his incredible of spectators who would view these triathlons in person or on TV. stamina and the power of positive thinking. Henry’s battle with panWe had all paid a $5 entry fee, and there was no prize money or creatic cancer was one we all knew he was rapidly losing, but it was one trophies awarded to the top finishers. There was he would not lose easily. Henry, the positive no traffic control, no aid stations and most of thinker, exemplified the saying, “Winners never us did not have helmets on for the 112-mile While now enjoying your quit, and quitters never win.” bike ride around the island. Out of the initial Oct. 9 and 13, 2008, Henry would golden wings, I know that comeBetween 15 athletes that competed in this first Ironman up with one last totally amazing Ironcompetition, 12 of us completed all three events, if there are places in heaven man performance, and I still can’t believe it but I must take off my hat to the other three He and his wife, Lou, joined other where a person can swim, bike happened. athletes who gave it their all. original 1978 Ironmen John Collins, Dave OrOne of those original finishers was Henry C. and run, you will have the first lowski, Frank Day and myself at Kona, Hawaii, Forrest Jr., who at the time of the first Ironman Ironman in the sky ready when for the Ironman World Championship. Along was a gunnery sergeant in the Marine Corps with getting the chance for what would almost stationed at Camp Smith, Hawaii. Henry took the rest of us original 1978 certainly be a final reunion with his fellow seventh place at the inaugural race, with a swim Ironmen join you there. original Ironmen, Henry wanted to support time of 1:36.42, a bike time of 8:47:32 on a Dave Orlowski as he competed in his second borrowed $96 Sears and Roebuck Free Spirit bicycle and a run time Ironman competition, his first attempt at Ironman in 30 years. I had of 5:06, for an overall time of 15:30.14. Along with competing in the become close to Henry and his family since we had reunited at the first Hawaii Ironman, he competed again in 1979, 1980, 1982, 1988 20th anniversary Ironman in 1998, and after seeing him at the end of the U.S. run, I was astonished that he would be able to come to Kona and most recently in 2004. In August 2007, Henry was diagnosed with pancreatic cancer, in his failing condition. which began to sap the strength of this dynamic person but not his Although Dave and Henry both competed in the original 1978 amazing can-do attitude, with his mantra being, “The hotter the heat, Ironman, they did not know each other at that time. They met again at the stronger the steel.” the 25th anniversary Ironman competition in Kona in 2003 when all the On July 4, 2008, the 3,000-mile-plus Freedom Charity Run from original Ironmen were asked to participate in the festivities. According San Diego to Washington, D.C., that my son, Warren, and I were doing to Dave, he and Henry developed a special bond, and over the next five was almost completed. There was just a quarter of a mile to the finish at years Dave became close to Henry and the entire Forrest family. the Marine Corps Iwo Jima Memorial Monument adjacent to Arlington Dave had been training intensely throughout 2008 to complete Cemetery. As I jogged this last short distance, I was excited and looking in the 30th anniversary Ironman competition, which would be his forward to seeing a lot of friends who had come out to cheer us onto the first Ironman since the original event in 1978. The athletic boot camp finish. A lot of wonderful people had made this run a reality, and it had class members that Henry taught in Georgia had surprised him with been great to see this beautiful country of ours one step at a time. It was an all-expense-paid trip so that he could be at the finish line for Dave. a thrill seeing everyone at the finish, including Dave Orlowski, who was There were five days of festivities, including a pasta party, viewing the another former Marine and also one of the original 12 Ironman finishers. final finishers of the Ironman championship from 6 p.m. until midnight He had been with us for the last couple days of the run. and an awards banquet the following day, the last part of which took In these last few minutes, I was unaware that one of the most place in a huge deluge of rain. exciting moments of the run had yet to occur. With the Iwo Jima How Henry came up with the energy to be there, as sick as he was, Monument now in sight off in the distance, I glanced to my left, and is still incomprehensible to me. Along with Henry’s herculean efforts, there was Henry Forrest jogging alongside me. I was so excited that I was amazed at the strength of his wife to care for Henry on the long I had to stop for a moment to make sure it was really him. Moments trip from Atlanta and throughout their stay in Kona. What I didn’t later, Henry was back in a wheelchair with I.V. bags being reattached know until later was that Henry’s oncologist had given him daily IV to him. Henry had left a hospital bed in Atlanta and was driven to treatments of electrolytes to build up his strength and only at the last Washington, D.C., by members of his family so that he could join moment gave him permission to make the trip. july 2009
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A memorial fund has been established for those who want to help in the battle against pancreatic cancer. For more information on Henry Forrest, the fight against pancreatic cancer and to learn how to donate to his memorial fund, go to Firstgiving.com/bonniewilson1.
At the 25th anniversary of the Ironman race; back row from left, John Collins, Frank Day, Dave Orlowski; front row from left, Harold “Butch” Irving, Gordon Haller, Henry Forrest, Tom Knoll. On the day of the competition, Henry and I were permitted to be at the finish line, and we greeted Marine Major Bill O’Connor when he crossed the finish line in Marine desert camouflage trousers and desert combat boots that he had worn while completing the bike and run phases of the triathlon. Henry and I gave him a big salute followed by big hugs and congratulations. A few hours later, original Ironman Dave Orlowski completed his second 140.6-mile competition. Henry and I gave him a Marine Corps salute, a loud cheer and a bear hug. After he crossed the finish line, Dave told us that he was inspired to keep going despite burnt and blistered feet when he thought about what Henry had gone through to be at the finish for him. Chrissie Wellington, the first-place woman in the 2008 Ironman World Championship, came down to the finish line not long after she had finished to greet the athletes that were now completing the competition, which was a great show of sportsmanship on her part. She stayed until midnight congratulating finishers. I went over and explained to her that Henry was one of the original 1978 Hawaii Ironmen and was in the last stage of his fight with pancreatic cancer. She graciously chatted with Henry, and he was smiling from ear to ear. While in Kona, Henry, Lou, Frank and I, along with several other friends, got together at Bubba Gump’s restaurant for a pleasant evening. After dinner, Frank videotaped an interview with Henry, who was in high spirits while recalling many of the events of his 1978 Ironman experience. You can watch this interview on YouTube. Frank also interviewed me, and my girlfriend interviewed Frank. All three of us shared our personal 106
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thoughts about the original Ironman competition. There was a lot of joking and laughing, as the details from 30 years before were related. With Henry’s health declining rapidly, he returned home to Georgia a few days later to be with his family, and after only a couple of weeks in home hospice, he passed away on November 6, 2008. After Henry passed away, I contacted Dave to ask for his thoughts. One memory stood out. The day after the 2008 Ironman competition, Dave and Henry went down to the site of the swim start. They swam briefly and collected sand. Dave recalled, “I had difficulty holding back the tears, knowing that it was close to the end and I was able to do this with Henry. Not only was the swim special, as Henry had competed a number of times in the Kona Ironman, but also three of his grandchildren were baptized in these waters.” While writing this article, there were many emotional thoughts going through my mind. As a President of the United States once said when he was not re-elected, “I’m too old to cry, but it hurts too much to laugh.” The first of us original 1978 Hawaii Ironman triathletes has now passed through the pearly gates of heaven. Henry, you have definitely raised the bar to an amazing height for the rest of us who will eventually join you. In the famous words of Mike Riley, the voice of Ironman, “You are an Ironman.” While now enjoying your golden wings, I know that if there are places in heaven where a person can swim, bike and run, you will have the first Ironman in the sky ready when the rest of us original 1978 Ironmen join you there. So God bless you, Semper Fidelis and rest in peace. Tom Knoll a finisher of the original 1978 Hawaii Ironman. He continues to compete in endurance events, plans on raising $1 million for charity, and he lives in Honolulu. july 2009
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T R A INING
july 2009
TRAINING FEATURE: 4 WEEKS TO YOUR FIRST XTERRA
LANE LINES
BIG RING
ON THE RUN
SPEED LAB
TECH SUPPORT
DEAR COACH
NUTRITION Q&A
IRONGUIDES
FUNDAMENTALS
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T R A INING
Four Weeks to Your First XTERRA By Dan Smith
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elative to most other sports, triathlon serves up plenty of variety in both training and racing. Because it rolls three sports into one, triathlon is undoubtedly harder to get bored with than, say, badminton. Nonetheless, ruts happen from time to time and the only way out of a training rut is to try something new. The next time you find yourself stranded on the triathlon plateau, sign up for your first XTERRA, spend four weeks completing this training plan and get excited about triathlon again. The thrill of getting off the pavement is that every outing is different—conditions change constantly, affecting how you ride or step. The challenge is being able to maintain control and speed through it all. Racing XTERRA can improve your strength and bike-handling skills and add variety to your races. There are many to choose from, with the largest series in the U.S., XTERRA, offering more than 50 regional events that cul110
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minate with the World Championships held in Maui two weeks after the Hawaii Ironman. Course Considerations: An off-road triathlon generally consists of a 1K to 1.5K swim, a 30K bike and a 10K run. Like their road counterparts, off-road courses vary widely. The swim is like that in any triathlon, beginning with a mass or wave start in a lake or ocean. The environment is meant to be challenging—the water will often have currents or swells, and the swim may include two laps with a short run in between. The bike section is where the real difference begins. It is important to know the course—some are relatively straightforward with gravel roads and paths, others contain steep climbs, hike-a-bikes and technical descents. The run might be through scrambling embankments or sandy beaches or even involve wading across streams. Top pros aim to finish their off-road triathlons in the 2.5-hour range.
Skills: The Swim: Off-road triathlons often include multiple-loop swims with a short run between loops. To prepare for this format, be sure that your open-water swim workouts include an exit where you can run around a cone onshore and continue back into the water. This is not only a good way to practice bringing up the kick in the final 50 meters, but it will also help you learn how to not stand up too early (a common beginner’s mistake). For re-entry, alternately run and dolphin dive until the water is deep enough. Pacing your swim off the start is critical—it’s important to not overdo it before hitting the bike. The Bike: The bike accounts for the largest time portion of the race, so it’s crucial that you pick a race that lines up with your skill level. One of the key skills to learn on the bike is accurate pacing. Top-level Olympicjuly 2009
T R A INING
Six “Easy” Off-Road Events
2009 DATE
RACE
LOCATION
April 25 (past)
XTERRA Ft. Yargo
Winder, Ga.
May 2 (past)
XTERRA West Cup
Henderson, Nev.
June 20
XTERRA Southcentral Cup
North Little Rock, Ark.
June 21
XTERRA Torn Shirt
Brighton, Mich.
June 21
XTERRA Caloosahatchee
Ft. Myers, Fla.
August 23
XTERRA Blackhawk
Muskegon, Mich.
distance and 70.3 racers like Terrenzo Bozzone and Brent McMahon use their bike-handling and running skills to successfully cross over from the road. The bike portion is a time trial as on the road, but it differs, as it is a dynamic, full-body effort. Going deep into the red zone, from which it is difficult to recover, can be difficult to avoid in this part of the race. Mountain bikes possess gears that allow one to climb all but the steepest of hills, so it is important to distribute the effort appropriately. Sometimes it is more efficient to quickly dismount and push over the top, rather than have your heart rate get too high, making it difficult to recover. Double-sided clipless pedals allow for quick transitions on and off the bike—a skill that should be practiced regularly. Proper tire selection is important—fast and smooth courses allow for the use of semi-slicks for the lowest rolling resistance, while rocks and roots require more aggressive treads for traction. Momentum is your friend. Use it and a relaxed upper body to negotiate technical sections of the trail, to glide over roots, and to make it up short but steep inclines. Momen112
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tum is also useful to get through sand. Keep your weight back by sliding to the rear of the saddle—putting more pressure on the front wheel will cause it to sink in, slow down and get off-line. To maintain speed in the sand, shift up one or two gears higher than normal and drop your cadence. It is easier to control the pressure on the pedals this way, and thereby maintain traction. Learn some basic bike maintenance skills. Don’t let lats and other common malfunctions end or really slow down your race, when, with a little mechanical knowledge, you could be quickly back on your way, riding instead of walking. A minimum bike kit should include tire levers, multi-tool and chain tool, a mini pump or CO2 cartridge and glueless patches and a tire boot, which is a stiff adhesive plastic patch for repairing torn sidewalls. The Run: Trail running requires scanning the ground ahead and making adjustments to your stride and cadence based on the terrain. Practice running downhill and concentrate on using a high turnover to create speed rather than lengthening your stride, and include
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Want to go off-road but nervous about ending up in the emergency room? Warm-up to XTERRA with one of these six events. While ups and downs are pretty much unavoidable at most off-road tris, these races feature less-technical bike courses and are ideal for those who are new to mountain biking. For past events, 2010 dates will be posted on Xterraplanet.com
uphills to build strength. For courses that have steep ascents, water crossings and very uneven footing, select shoes with an aggressive tread that drain quickly. If the run is fairly smooth, lightweight trainers or flats are sufficient. If you are not going to wear socks during your race, include trail runs without them in practice. There is a great likelihood that your shoes will get wet or sandy in a race, so make sure you have toughened your feet to handle it.
Six Important Tips 1. Nutrition. Brent McMahon, winner of this year’s New Orleans Ironman 70.3 and multiple XTERRA events, recently talked about nutrition-related ideas often overlooked when preparing for an off-road triathlon. “One of the hardest things about learning to do an XTERRA after doing other triathlons or none at all is nutrition and hydration for the race,” he said. “As it is off-road, it is difficult to find opportunities to take in enough food and water frequently. XTERRAs tend to be a little longer than a standard Olympic-distance triathlon, so fueling is needed to race hard the whole time. Practice both drinking and eating july 2009
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T R A INING while mountain biking so that you don’t start the run depleted. Getting a good idea of how long you will be racing and calculating the fluid and calories needed and then practicing taking it in on the bike will be important.” 2. Be dynamic. Mountain biking and trail running are nonlinear activities, meaning your motion consists of sideways as well as forward movements. Unlike a road triathlon, an offroad tri doesn’t let you perch on the saddle, lock yourself in the aero position and go. To maintain tire traction and assist with steering, accelerating and braking, it is important to be dynamic on the bike and constantly shift your weight on the saddle and between the saddle and bars. 3. Pre-ride the course. Scope out the course beforehand to get an idea of where sections that play to your strengths are located. Pay attention to areas that will challenge you, as knowing what to expect will help you plan your race strategy. It is difficult to eat or drink anywhere but the flats, so take note of areas where you will be able to take in calories. If you aren’t comfortable taking your hands off the bars, consider using a CamelBak or similar hydration system.
Week 1
4. Use the appropriate bike gears. Most mountain bikes have 27 gears to allow a smooth or powerful cadence, no matter the terrain. But it is almost impossible to shift to a smaller chainring if there is pressure on the pedals. Once you lose momentum, the bike will stall and you will be forced to dismount, disrupting your rhythm. So scan the trail ahead and shift
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to an easier gear before the grade steepens. 5. Be organized in transition. This includes leaving your bike in the proper gear for the trail. Lay out your helmet, shoes, glasses and especially gloves in a logical order. Glasses are important to keep sand, debris and sun out of your eyes. Use glasses with the appropriate tint for the conditions. 6. Crash well. Crashes are inevitable in mountain biking. Even if you don’t intend to get separated from your bike, you should know some tricks and techniques to limit damage in the event of a crash. Look where you want to go, not where you want to avoid going. If you stare at that rock in the middle of the trail, your front tire will be drawn toward it. If you feel yourself going over the bars, try to relax and allow yourself to roll. Avoid stopping yourself with your hands. Instead tuck your head into your chest and don’t be afraid of letting your helmet absorb impact—that’s its job. Sometimes you can feather the brakes to reduce the speed of a crash. Current disc brakes give a level of control that may allow you to decelerate before you leave the bike. As long as the front wheel is going in the right direction, don’t give up. Clipping a pedal on a root or rock often means a surefire trip to into the rhubarb. To avoid bashing your crank arm into an obstacle in your path, do a quick backpedal or briefly stop pedaling.
Training Plan to Your first Off-Road Triathlon Following are four weeks of training leading up to your first off-road triathlon. Top-level
mountain bike racers complete up to 80 percent of their training on the road because the body doesn’t take as much pounding and it is much easier to maintain or target specific efforts. Whether you are doing hill repeats or timetrial intervals, smooth roads or trails allow a consistent hard effort. Conversely, base or recovery workouts are easier to control, and your heart rate stays lower when the terrain doesn’t throw out challenges. LifeSport coach Dan Smith has been involved with multisport for more than 15 years. He has also coached and instructed cycling, sailing and sail boarding since 1981. Beginning and experienced triathletes looking to start or improve their performances are invited to join the LifeSport team. For more information, visit LifeSportCoaching.com or e-mail office@LifeSportCoaching.com.
Heart Rate training zones: Zone 1: lactate threshold minus 15-22% Zone 2: lactate threshold minus 9-14% Zone 3: lactate threshold minus 4-8% Zone 4: lactate threshold minus 0-3% (This is the heart rate you would race at for 10km of running or 40km of cycling.) Zone 5: lactate threshold plus 0-8%
Abbreviations:
Ez = easy, Zone 1 HR = Heart rate MTB = Mountain bike W-Up = Warm-up Recovery time after interval: min = minutes sec = seconds
Monday
Day Off Walk, stretch
Tuesday
Swim 1:00 Threshold: Total 2,000m main set: 15 x 100 (20 sec). At goal 1,500m pace minus 2-3 sec/100m. Bike 1:15 Strength: Mountain bike 75-90 min hill repeat 6 x 4 min (3 min) as @ 55 rpm. HR zone 3. Run 0:35 Off the bike 15 min easy aerobic. 6 x 30 sec hill sprints. Full rest. Cool down to 40 min total run time.
Wednesday
Bike 1:15 Threshold: Trainer or flat 75 min after good W-UP 6 x 3 min x 2 min (2 min recovery) @ 90rpm, HR zone 4. Cool down to 75 min.
Thursday
Swim 1:00 Strength: Total 2,200m main set: 4 x 400m (30 sec) pull with no paddles. 10 x 100m (20 sec) pull with paddles. Bike 1:30 MTB Ride. 60-90 min aerobic ride, but test technical. Avoid steep climbs. Think about flow and relax. Work on skills. Maintain feel. Run 0:20 Off the bike. 20 min flat trail run HR zone 2.
Friday
Day Off Walk, stretch or optional swim recovery (1,500m as 50% drills).
Saturday
Bike 2:00 MTB strength and endurance ride 2 hours. The first hour of this ride is flat to rolling terrain; maintain higher cadence 90 rpm. After W-UP ride 30 min hard tempo in HR zone 3-4 at 90-95rpm. Pick a trail loop that is intermediate in technical challenge but has a 2-3 min climb. Climb the hill aggressively, letting HR climb to zone 4. Allow heart rate to drop on the descents but keep up speed. If hilly terrain is not available, incorporate 2 min @ 55rpm (HR zone 3-4). Run 0:30 Threshold, 30 off the bike: 10 min hilly, fast tempo. HR zone 4, trail if possible. Cool down 20 min.
Sunday
Bike 2:30 Road ride. Aerobic base 2.5hr hilly terrain. HR rises to zone 3 on the climbs. Swim 1:00 Speed: Total 2,000m main set: Speed set: 8 x 100 (45 sec), 16 x 50m (30 sec) best average pace for the set.
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Week 4â&#x20AC;&#x201D;Taper and Race
Week 3
Week 2
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Monday
Day Off Walk, stretch
Tuesday
Swim 1:00 Threshold: Total 2,000m main set: 400 (30 sec). 6 x 100 (20 sec). At goal 1,500m pace minus 2-3 sec/100m. Run 1:15 Strength + Threshold: Hills after a good warm-up include: 8 x 2 min (3 min) hills. Choose a moderate graded hill of 4-6%. HR zone 4.
Wednesday
Bike 1:00 Strength + Threshold: Trainer 60-75 min Strength & Threshold: 2-3 x 6 min (3 min) as 2 min @ 50rpm, 2 min @ 55 rpm, 2 min @ 60rpm, all in the same gear. HR rises to zone 4. Run 0:20 Endurance off the bike. 15-20 min flat terrain HR zone 2.
Thursday
Swim 1:00 Strength: Total 2,000m main set: 3-4 x 200m (20 sec) pull with no paddles. 10-20 x 50 (15 sec) pull with paddles. Swim this set with a controlled, long and strong stroke. Run 1:00 Building tempo. 60 min flat run on road or trail. Pace by 1/4: zone 1 to 3 to 4 and back to zone 1 for the final quarter. Increase pace by increasing cadence first and stride length second.
Friday
Day Off Walk, stretch or optional swim recovery (1,500m as 50% drills) or bike recovery ride 60 min Flat.
Saturday
Bike 2:00 MTB Strength and Endurance Road + Off Road: 2 hours ride your MTB. The first 1/2 of this ride is on road, flat to rolling. After W-UP ride 20-30 min hard tempo in HR zone 4 at 90-95rpm. Ride the 2nd half of your ride off-road. Pick a hilly trail network that is intermediate in technical challenge. Ride 20-30 min of this off-road portion. Ride aggressively, letting HR climb to zone 4 on sharper climbs. If hilly terrain is not available, incorporate 3 min @ 55rpm (HR zone 3-4). Run 0:35 Threshold, 30-40 min off the bike: 10-20 min very hilly, fast tempo. HR zone 4, trail if possible. Cool down 20 min.
Sunday
Run 1:15 Endurance: Aerobic Capacity. 60-90 min flat run on road or trail. Build this run by 1/3, from HR zone 1 to 2 to 3. Swim 1:00 Speed: Total 2,000m main set: speed set: 10 x 100 (45 sec) 20 x 50m (30 sec) best average pace for the set. Attempt to out-swim last weekâ&#x20AC;&#x2122;s splits.
Monday
Day Off Walk, stretch
Tuesday
Swim 1:00 Pace Work and Threshold: Total 2,500m main set: set 1: 2-3 x 200 (30 sec). Set 1 is pace work at goal 1,500m pace. Set 2: 8-12 x 50 (20 sec) Set 2 is threshold building at goal 1,500m pace minus 2 sec/50m. Bike 1:15 MTB Ride. 60-90 min Aerobic Ride, but test technical skills. Work on skills. Maintain feel.
Wednesday
Bike 1:00 Threshold: Trainer 60 min strength and threshold: 4 x 5 min (3 min) as 1 min @ 75rpm, 2 min @ 85 rpm, 2 min @ 90rpm. HR rises to zone 4. Run 0:20 Off the bike 10 min easy aerobic. 6 x 30 sec hill sprints. Full rest. Cool down to 20 min total run time.
Thursday
Swim 1:00 Recovery and technique: Total 2,000m main set: 2 x (8 x 50) drill (20 sec) 200 perfect technique (30 sec). Run 1:15 Endurance: Trail 75 min hilly run. After warming up, HR zone 3 on the climbs. The balance is HR zone 1-2.
Friday
Day Off Walk, stretch
Saturday
Bike 2:00 MTB Strength and Endurance Road + Off Road: 2 hours ride your MTB. The first 1/2 of this ride is on road, flat to rolling. After W-UP ride 20-30 min hard tempo in HR zone 4 at 90-95rpm. Ride the 2nd half of your ride off-road. Pick a hilly trail network that is intermediate in technical challenge. Ride this HR zone 1-2, focusing on smooth climbing and descending skills.
Sunday
Run 1:00 Building Tempo: 60 min flat run on trail. Build in 1/3s Zone 1, 2, 3 to. Increase pace by increasing cadence first and stride length second. Swim 1:00 Speed: Total 1,500m main set: speed set: 5 x 100 (15 sec), 20 x 50m (30 sec) as 25 sprint. 25 EZ.
Monday
Day Off Walk, stretch
Tuesday
Swim 1:00 Threshold: Total 1,000m main set: 10 x 100 (30 sec) threshold building at goal 1,500m pace minus 2 sec/50m.
Wednesday
Bike 0:45 MTB Ride. Aerobic ride, but test technical skills. Maintain skills. Run 0:20 Off the bike. Tempo 5 min in HR zone 4, 15 min in HR zone 1.
Thursday
Swim 1:30 Speed: Total 1,000m-1,500m main set: speed set: 8-10 x 50m (30 sec) as 25 sprint. 25 EZ. Bike 0:40 Threshold: Trainer 30-45 min threshold: 4-6 x 2 min (2 min) @ 90rpm, HR zone 4-5.
Friday
Day Off Walk, stretch
Saturday
Bike 0:30 MTB Ride. Aerobic ride, but test technical skills. Maintain skills. Run 0:15 Endurance 10-15 min flat terrain HR zone 2.
Sunday
Race Race XTERRA!
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Swim with Your Head It’s Time to Race … Smart. By Sara McLarty
P
icture yourself at the start of a triathlon. Standing at the edge of the water. Cap and
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goggles on. Surrounded by competitors. Sun rising over the horizon, directly in line with the buoys. Your heart is pounding. Your adrenaline is flowing. Your muscles are rippling. Your breath is getting quicker. BANG! The gun goes off and you run fullthrottle into the water. You dolphin dive once or twice and then sprint toward the first buoy. You breathe to the side and realize you are at or near the front of your wave! You kick like mad and stroke like crazy.
In what seems like no time at all, you reach that first buoy, marking the completion of one-tenth of the swim leg. Suddenly, the world falls out from under you. Your heart starts pounding in your ears. You start breathing double-time, and then on every stroke. All you want is to cling to the buoy for dear life or roll over on your back and float. Instead, while you are struggling for air and trying to regain control over your body, the other athletes in your wave are swimming all over you, leaving you struggling and gasping in their wake. All right, raise your hand if the above described one or more of your race experiences. There is no denying this one because we have all been there (or very near). Let’s back up a few paragraphs and see where the problems started. It all went downhill after the words “full-throttle” and “sprinting.” When was the last time you jumped in the pool at swim practice and started with 100 yards at all-out effort? How often do you roll your bike out of the garage and take off down the driveway in your biggest gear? What kind of running workout has you skip your warm-up and go right into the track repeats? The key to a successful triathlon can be found in these nine little words: Train how you race and race how you train.
july 2009
John Segesta/johnsegesta.com
l a ne l ine s
l a ne l ine s On the starting line, when your heart is pounding and adrenaline is rushing, you must stay in control. Don’t let your instincts take over—they are usually wrong in this situation. Your instincts will tell you, “Oh yeah, I can easily maintain this pace for the next two to 12 hours.” Trust your brain instead. It should be telling you, “Slow and steady wins the race!” Most triathlon training is designed to adapt our bodies to maintaining a high level of intensity for a long period of time. We steadily raise our heart rates into a zone, and then we stay in that zone for a designated period of time. This idea should also apply on race day. By starting smooth and building your effort through the first quarter or half-mile in the water, you give your body the best opportunity to perform well. It’s like an old car: If you pump the clutch too hard and too fast, you flood the engine and have to wait for it to recover. My roommate is an aspiring Olympian in the 100-meter dash, and his training is completely opposite from ours. I’ve seen his team working out on the track. While I am doing zillions of 400-meter repeats, they stretch for an hour and then bust out a handful of 10- or 20-second efforts before heading home. Unless you have the same coach as my roommate, you are very ill-
prepared for a sprint to warm-up is someBy starting smooth and good the first buoy. Your body times overlooked, pushed building your effort through aside and forgotten. It is will react very negatively by hyperventilating, first thing that gets the first quarter or half- the cramping up and shutcut short when the Portmile in the water, you give O-Let and body-marking ting down. Considering your location at the first your body the best oppor- lines are extra long. I like buoy, usually in about 10 to complete most of my tunity to perform well. to 15 feet of water, this warm-up before I even can bring about dangerget to the race site. In the ous results. relative calmness outside Now that you have a basic understanding of the hotel, I can focus on myself and prepare what not to do, let’s discuss some of the key things both mentally and physically. that you should be doing on race morning. Finally, in the last few minutes before the First, smart race nutrition starts long before race start, it’s a good idea to take a few minutes to you arrive at the race site. I like to wake up three calmly collect your thoughts. Finding a secluded to four hours before the start to eat breakfast. spot is impossible, so just try to sit against a tree, I have been known to eat and then go back to barricade or wall and spend a few minutes going sleep for a few minutes. What you drink and through the race in your head. I go through the eat during the next three hours is also critical. swim course, transition area, the bike and the You never want to feel full or feel hungry. run course in my head. Take some deep, slow There is a fine line of satisfaction that must be yoga breaths to calm any nerves or a rushing maintained. I achieve this by carrying a sports heart. Finish up with a little bit of light stretching drink to sip and an energy bar to nibble on while sipping on liquids and then you will be during all my pre-race rituals. ready for a smart start. Second, a warm-up can make the difference between a successful event and a disastrous one. Sara McLarty is a professional triathlete based in Clermont, In early-morning events and crowded races, a Fla. For more about Sara, visit SaraMcLarty.com.
ADAMO SADDLES WINNING COMFORT
1st PLACE St Anthony’s Men Andy Potts
St Anthony’s Women Rebecca Wassner
Wildflower Triathlon Andy Potts
Ironman Australia Patrick Vernay
Ironman South Africa Lucie Zelenkova
Challenge Wanaka Chris McDonald
UCI World Championship 2 Gold 2 Silver
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big ring races. One of the best times to work on what I call “track blasting” is when your heart rate is up, you’re cresting a climb and your coordination is askew due to fatigue. Instead of stopping at the top and taking in the view, power over the top and continue riding hard. This lets you know how your skills will stand up on race day. Keep in mind that your chances of crashing are substantially higher here, so you have to be focused and know your limits. Sometimes you really do need a good rest at the top. Mike Vine is a professional off-road triathlete who won the XTERRA Mountain Championship in 2005 and 2006.
Nils Nilsen/n2fotoservices.com
Candy Angle (USA)
Shonny Vanlandingham
Tackling Trails Like a Pro XTERRA’s biggest stars share their off-road bike handling tips. Compiled by Ashley Slaney f you didn’t grow up riding a mountain Shonny Vanlandingham (USA)
I
bike, making the leap from road triathlon to XTERRA can be a bit intimidating. While often serious in nature, crashes on the road are few and far between. Wrecks are much more common when racing a mountain bike through tight singletrack or sandy fireroad, but most off-road incidents won’t send you to the emergency room. Nonetheless, a hard spill during your first XTERRA event may be enough to put you back on the road for good. To help make your next off-road race more memorable and less painful, we solicited tips from athletes from a variety of athletic backgrounds, from Chris Legh, who made his name in Ironman and 70.3 races, to Ruben Ruzafa, a pro mountain biker who became XTERRA’s breakout star after winning the World Championship last year. Their tips cover everything from climbing to cornering to descending. july 2009
Do most, if not all, of your braking before turns. This will set you up for a clean turn with more traction since your wheels will be rolling through the turn and not sliding out due to over-braking. This technique will also give you a faster exit speed out of the turn. Try it both ways and see the difference. Also, while turning or doing switchbacks, look where you want to go, not directly in front of your wheel. Shonny Vanlandingham is a professional mountain biker and off-road triathlete. She finished in fourth place at the 2007 XTERRA World Championship and won numerous XTERRA races throughout the U.S. in 2008.
Mike Vine (CAN) It’s one thing to practice handling skills when you’re cruising along in training, another to execute them when you’re going all-out in
One of the most important aspects of good bike handling is being relaxed. Being too tense will stop you from flowing over technical parts of a course. Always look about six to eight feet in front of you and look where you want to go. If you look at that tree, chances are you will hit it! Make sure you also look ahead through twists, turns and corners. Looking ahead will keep your momentum going and give you the best line to follow into the next twist, turn, rock or root that comes along on the trail. Keep your hand off the front brake and tap the back brake to reduce speed if necessary. Having enough speed will allow you to get over rocks, roots and bumps in an efficient manner. Sit back on your seat. Sometimes you need to go off the back to have good control when cornering or going over objects. The best way to get more efficient and comfortable with bike handling is to practice, practice and practice some more. Find the most technical training areas to practice on so that you get more efficient and confident as you work on increasing your speed over these areas. Candy Angle is the 2002 XTERRA world champion and operates swim, bike and run clinics through CAAN Sports, an organization she founded with her husband, Andy Noble. For more information, visit Caansports.com.
Seth Wealing (USA) In many races, pace is the most important issue. Athletes should start slower than they think they can go all out. Practice using your rear brakes heavily, and only use your front brakes when moving in a straight line. In a switchback, use only your rear brake and let your rear wheel slide around the corner on the loose gravel and keep your front wheel pointed in the direction you need to go. Overall, skills for the mountain bike portion of XTERRA are mostly attained by riding with friends who can take you to new and amazing places. Don’t ride the same track or course all triathletemag.com
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big ring legs slightly open and flexed. The open legs allow you to have better balance. Ruben Ruzafa is a professional mountain biker who picked up off-road triathlon last year and won the 2008 XTERRA World Championship. For more information, visit Rubenruzafa .blogspot.com (in Spanish).
Michael Weiss (AUT) Most athletes get their base miles in on the road, which is OK and normal. But as your first XTERRA gets closer, you need to ride more on your mountain bike. You still can and should ride easy and flat base miles on the road to maintain aerobic endurance or to boost active recovery. But instead of riding on the road or tri bike, just jump on your mountain bike! Nowadays you can lock almost any suspension, and if you don’t like the sound of your knobbies, 26-inch slicks are an alternative. Low-speed comes before high-speed. Balance and control are the keys to becoming a good technical racer. You can start with easy balance exercises on the bike in a parking lot (like slaloming through obstacles or jumping around), or try to find a short but very steep descent without any rocks or roots and ride down it as controlled as possible. You will see how difficult it can be when you have to use
Seth Wealing
the time. Mountain biking is 50 percent skill and 50 percent fitness. There is just as much to learn on the uphills as on the downhills. Try to apply even power to the pedals when going up steep grades. You can even pull up a bit in the front to give more grip to your rear wheel on short, steep climbs. If you don’t clear something, go back and try it again. Try a different line, and learn where to apply your power. Seth Wealing is a professional XTERRA and Olympic-distance triathlete. He placed third at the ITU Corner Brook World Cup in 2003 and won the XTERRA USA and UK championships in 2006.
Anticipation is very important to effective mountain bike handling. You must look 20 meters ahead of your front wheel and prepare yourself before dips in the terrain, regulate speed into curves and be prepared for obstacles like rocks and roots. Another good thing to know is proper body position on descents. Many people don’t know it, but the correct position on the saddle before big descents is with the body positioned toward the back of the bike, depending on the grade of the hill, with the arms flexed and the 122
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Ruben Ruzafa (ESP)
Ruben Ruzafa
july 2009
big ring your brakes correctly and have to put your weight behind the saddle. As a former mountain bike pro, I’m used to racing laps. This can also help you to improve your bike skills. Find a one- to three-mile loop that contains almost everything (short climbs, downhills, some roots or rocks, etc.) and do your high-intensity training on it. You will learn how to shift early enough and when is the right time to take a drink of water or lock or open your suspension. Plus, you can compare the split times of your laps, which makes you realize how much time you can make up with a better line. Once a week you still should do a longer off-road ride of three to five hours at a steady pace. Just enjoy riding and have fun, but try to keep thinking of race situations (drink and squeeze in gels on every flat or not-too-bumpy section, shift early enough, find the right gear, set your sight forward on the trails to catch the best line). Finally, train with your race equipment because you never should try something for the first time on race day. Michael Weiss is a former professional mountain biker and a current professional triathlete. He finished second at the 2008 XTERRA World Championships.
Conrad Stoltz (RSA) Have confidence. “Hesitation is devastation,” is the motto in mountain biking. Either go into something technical 100-percent committed or get off and walk. There’s nothing in between. Even the best riders are scared at times, but you have to just believe you can do it. Speed is your friend. It may sound crazy, but the faster you go, the easier it gets. Invest in dependable equipment. I learned that the hard way. I lost two world titles because of mechanical failures. Finishing is always more important than having a light, flashy bike. Carry tools and spares for any occasion. Always pre-ride the course at least once. There is nothing worse than bumbling through a technical course blind. It’s stupid and dangerous. Before an important race I may ride the course up to five times. I’ll learn the lines and even take pictures of the hairy sections. By race day I’ll know the course so well that I sometimes dream about which corner comes after the log jump or exactly where I need to land when I jump the big drop-off. Conrad Stoltz is a three-time XTERRA World Champion and a two-time Olympian in triathlon. He also offers coaching services and training clinics. For more information, visit Conradstoltz.com.
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big ring Chris Legh (AUS)
Jenny Smith (NZL)
Living in Lyons, Colo., during the summer I have some great options for improving my mountain biking skills. Just outside my door I have a perfect option in Hall Ranch, which has a solid uphill warm-up, then the up-and-down, 10-minute, semi-technical Nelson loop, and finally a technical downhill rock garden on my return trip home. After the uphill warm-up, I usually throw in three 10-minute time-trial efforts around Nelson loop, with an easy half-lap recovery period after each interval. The time trial efforts allow me to concentrate on a combination of race-specific speed, cornering, fast descents and some lung-busting climbs, while the rest allows me to hit the efforts at the same high intensity and ensure that fatigue doesn’t inhibit skill development. After these hard efforts, I usually head straight to the rock garden descent and concentrate solely on skills. Unlike the time-trial efforts, the focus here is on body position, braking and developing confidence. Chris Legh is an accomplished off-road and Ironman triathlete who has won more than 70 triathlons during his career.
Ride your mountain bike in your training, even when you’re on the road. The geometry, position, weight and feel of a mountain bike are quite different than those of a road bike and even more different from a time-trial setup. So it’s a good idea to get used to them. You want to feel comfortable on the bike you will race on. Practice lifting your wheels. Start with your front wheel; lift it up and down. Then progress to lifting up to ride curbs, ledges or steps. Practice makes perfect, and this is one of the best skills you can have on the trail. When you are comfortable with that, add a bunny hop, lifting up on your pedals to hop the bike and lift both the front and rear wheels off the ground. Practice in a slow, safe environment. When you get comfortable with this, bunny hop over cracks in the ground, painted lines or objects. Add more speed to your bunny hop to challenge yourself as you get more confident. Wear gloves. Injured hands hurt. Look for gloves with a Velcro closure and buy them one size too big for easy transitions.
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Long-fingered gloves are best for mountain biking. I once wore short-fingered gloves for mountain biking and stuck my hand into a cactus as I fell off my bike. I still had prickles in my fingers 10 months later. That was eight years ago, and I haven’t worn short gloves since. Jenny Smith is a professional off-road triathlete who finished in sixth place at last year’s XTERRA World Championship. You can read her blog at Twowheeltales.com.
Jenny Tobin (USA) I have one good tip for those who are uncomfortable on downhill trails: get your weight back. When I say this, most people say they do put their weight back, but when I follow them they are clearly not as far back as they should be. Get behind your saddle if you have to—the steeper and rockier the descent, the further back you need to be. Or, think of it as getting further behind your handlebars. If your arms are getting tired, you are too far forward and need push back to reduce the weight on your arms. It’s amazing what you can roll over when you change this one little thing. So, the next time you are out and go down some wild and crazy descent, remember to get your weight all the way back!
Jenny Tobin is a professional off-road triathlete who has finished in the top five at the XTERRA World Championship three times. She also competes in some Ironman and Ironman 70.3 races.
Dan Hugo (RSA) Ride the same tight, technical, rocky section repeatedly. It allows your confidence to grow in a controlled environment. You are able to compare lines and handling choices, trying to get increasingly smooth and fast through corners. I think so many novice riders could benefit hugely from this type of practice. Find a few pieces of single track: one rocky, one technical climbing and one descending. Ride them while trying to improve your execution and time. Experiment with lowering your upper body in a corner, angling your pelvis, pumping the trail or keeping traction with smooth pedaling in an uphill hairpin. Then ride with riders who are technically more advanced; ride behind them, watch for fine details, then return to your trails on your own and keep evolving. Dan Hugo is a professional off-road triathlete who has found success in XTERRA races in his home country of South Africa and abroad. Visit Dghugo.com. july 2009
Courtesy Adidas
on t he run
Tips from the Greatest Runner of All Time By Matt Fitzgerald
T
he greatest runner of all time is Ethiopia’s Haile Gebrselassie, 36, who has set 26 world records in his long career, including the current marathon world record of 2:03:59 (4:44/mile pace). Geb is often admired for his infectiously sunny disposition, his insatiable desire to redefine his physical limits and his generosity as an ambassador for the sport of running and as a leader in his home country. In March, Geb visited Los Angeles to take part in the Adidas Running Camp. july 2009
where I run. I never had to think about that before. I have to be careful because when I am injured it takes longer than before—the recovery—the healing process. And that’s why it’s a little bit different than 10 years ago.
TM: Do you try different types of workouts and ways of training each year to get faster?
Triathlete Magazine: Do you train
HG: Yes. I am doing some gym training. Going
much differently now than you did at the beginning of your career? Haile Gebrselassie: Yes, a little bit different. Nowadays, because of my age, because [I’m] afraid of injuries, I changed some things. For example, when I was young, I never had a massage after training. Now, every day after training I have a massage. And I’ve also started to take care of [i.e. be careful about] the surface
in the gym and biking, to keep my speed. Also some weight lifting.
TM:
Where do those big muscles come from? HG: My muscles? [confused, then getting the joke] Ah! I have to do it to keep my speed and my shape because an athlete and a car are almost the same. If you think of a model triathletemag.com
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Courtesy Adidas
on t he run
1990 and a model 2000, they do not drive the same speed. The 1990 model is slower than the 2000 model. It is the same for an athlete. We are a kind of machine—a human machine. We have the same character as a machine like a car. The only difference is we are human and they are an engine.
TM: Aging is one thing; experience is another. Do you feel that your experience gives you an advantage in your training and racing? HG: That’s why I keep winning. One of my advantages now is long-time experience. 130
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I know what I have to do to win the race, before the race, after the race, with recovery. The last two laps, three laps, or the last kilometers … That’s one of the advantages for older runners. That’s why I keep running well. The young runners have enough power just to do whatever they want. But if you think with strategy, you have a kind of advantage.
TM: How much planning do you do with your training? Do you plan just a little bit ahead or many weeks in advance? HG: Many weeks ahead. Not only many weeks,
many months. Now it’s March and I’m thinking about September—the marathon. I’m already thinking about what I have to do for Berlin.
TM: Do you adjust your plan as you progress? Do you make changes based on what happens in your training? HG: It comes from what kind of competition [I’m preparing for]. Is it a marathon? A half-marathon? What level I am [at]. What I have to do. Stuff like that, you know? You just put it together, just like that. july 2009
on t he run “The young runners have enough power just to do whatever they want. But if you think with strategy, you have a kind of advantage.” —Haile Gebrselassie TM:
Do you have certain test workouts that you do to measure your progress in training? HG: Because I am training for a marathon, once a week there is a route in training—20K, 30K—I will run that and compare it to just a week ago, a few weeks ago, last year.
TM: Do you always train with other runners or do you sometimes train alone? HG: Both. Three times a week I train with other runners, and [the rest I do] mostly alone. I like the training when I am training by myself, without anybody. Nobody is there to disturb you. Once you come to the forest you have time to think about something else.
TM: Do you coach yourself completely now? Do you have any input still from Jos Hermens [Gebrselassie’s long-time manager]? HG: I have a coach, but he just tells me the things I know. I don’t do it if he tells me to do just 200, 400 meters [intervals] today. No use. I know already this kind of program is going to kill me. I need a coach. When you talk about a coach, a coach’s job is not only to arrange a program or to take a time.
TM: You race more often than some other marathoners do. Is that because you enjoy racing and have lots of goals, or is that just what works best for you? HG : I don’t run so many marathons. I only run two marathons, three marathons a year. The rest are just 15Ks, half-marathons. That’s just to july 2009
keep the speed. Because if I just run marathons, I can’t keep the speed.
TM:
Do you have a favorite workout? HG: Hill training is my favorite because that’s the one that gives you a lot of problems. Pain. Breathing too much. Struggling too much. Of course you don’t enjoy it during training, but after training, after you reach the top and you look down, and you say, “That is what I did.” It gives you [confidence].
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By Tim Mickleborough, PhD Dear Speed Lab, I compete mostly in Olympicdistance triathlons. My athletic background is in swimming and biking. I am finding that my run is a problem; in training and actual races my run is sub-par. I am wondering if I am spending too much time training in my july 2009
stronger sports and not devoting enough time to running. I would say I average about 12 to 15 miles of running per week. The athletes I train with think that my run mileage is way too low. What do you think? Robert Galway Santa Rosa, Calif.
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Speed L a b Dear Robert, It is important to remember that the purpose of training is to stress the body so that when you rest it, it will grow stronger and more tolerant of the demands of triathlon. Unfortunately, endurance athletes often forget that you can train too hard or allow too little rest, which over-stresses the body and allows no opportunity for growth. Some years ago, David Costill at Ball State University studied two marathon runners following a six-month break from running when they were at different stages in their reconditioning. As they gradually increased their weekly mileage, they underwent muscle biopsies and VO2max tests. As would be expected, the tests showed dramatic improvements in aerobic capacity after running only 25 miles per week. The runners eventually increased their weekly mileage to 50 and then to 75 miles per week. Beyond that level of training, the laboratory tests showed no additional gains in endurance. Indeed, during a one-month period, they even ran 225 miles per week with no improvement in endurance. The take-home message is that there is a point of optimal distance that will cause the body to adapt to its full aerobic capacity. However, there is also a point of diminishing return, a point at which you can increase weekly mileage but see little or no improvement in performance. Your current run mileage is rather low, so there probably are physiological advantages to be gained from additional mileage, but you need to be careful to not increase your mileage too quickly. The body is capable of tolerating slightly greater amounts of stress, but taking on too much too fast
can lead to breakdown. You should increase your weekly mileage by 5 to 10 percent per week to avoid becoming chronically fatigued. Your training program should allow for adequate recovery. Most athletes attempt to train hard every day, with the idea that the more they do, the better they will become. Running at the same pace each day does not allow you to inject any quality or speed into your running program. It is important to note that the rate at which the body adapts to a training stimulus is relatively slow. You may not see the benefits gained from a given workout for several weeks. The training regimen should be planned over a three- to fourweek period, rather than day by day or week by week.
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Dear Andrea, The reason these workouts are called bricks is because when you start running following a bike session, your legs feel heavy. Your heart rate goes up, since your body is shunting blood from the muscles used for biking to those used for running. This feeling is more pronounced at the start of the run, and usually the legs get
There is a point of optimal distance that will cause the body to adapt to its full aerobic capacity. However, there is also a point of diminishing return … july 2009
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better as time passes—although probably never as fresh as when you run without biking before. Brick (bike to run) workouts incorporated into your training will help shorten the time that your legs take to start feeling more or less normal, thus allowing you to run faster. It is not uncommon to experience cramps when starting to run after biking, especially if you are not used to it. As usual, listen to your body, and slow down if you feel a cramp coming. Since you have never done any formal brick workouts before, you will need to build the muscle memory in your legs by training them to expect this change. It can be very simple. Go out and ride your bike. Shortly after your bike ride, go out for a run. Do not let more than 10 minutes pass between the two events or you will lose the benefits of brick training. In fact, the shorter the rest period between the bike and the run, the more race-like your training will become. Start with a one-mile run or run/walk after every bike ride. july 2009
You can start by walking briskly when you get off the bike and then move to a jog or run within a quarter- or half-mile. You can also attempt your first brick by biking in the morning and then running in the afternoon or after a one- to two-hour break. It makes sense not only to practice the bike and the run together, but also to take that opportunity to practice your transitions. Before you head out on a bike ride, set your running shoes and gear out as you would on race day (in your garage or wherever you can). Then, after you finish your ride, see how fast you can change out of your cycling gear and into your running gear. A common question that is asked is, “How fast should I run during the brick?” This will vary based on how many bricks you have done before. You will find that early on, your legs will feel very heavy, so your initial run pace will be slow. Later on, after doing more and more bricks, you will be able to run more easily and with less effort coming off of the bike.
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t ech suppor t
Caitlin V., via e-mail
Dear Caitlin, Many riders add clip-on aerobars to their road bikes to make them work better for triathlon. However, clipping aerobars onto your road bike without making other changes in positioning and components is like putting a cook top in your living room and then expecting it to function like it would in your kitchen. Additional changes are needed for it to work well. Along with adding aerobars, you
Adjusting Your Road Bike for Triathlon By Ian Buchanan Dear Tech Support, I have had a road bike for a few years but only recently got into triathlon. At the end
need to make some other fundamental changes to your riding position and equipment on your road bike to achieve your potential. Positioning. Aerobars alone do not make a bike triathlon-specific, riding position does. Your road bike is not going to be set up well for triathlon until your bike is fit specifically for your needs when riding in the aerobars. Your bike fitter may have done a good job with your road position when you bought your bike, but I’m sure she determined your position to work best without aerobars. Get refit specifically for an aerobar-based triathlon position by a fitter who is skilled and well-educated in cycling biomechanics for triathlon. With proper set-up and a basic understanding of aerobar riding technique, the vast majority of riders should find riding in the aerobars as comfortable as other riding positions. Components. Once you have been fit specifically for triathlon cycling, your road bike can be adapted to your new aero position with a few component changes. Common positioning adjustments include the seat coming forward (to maintain an open hip angle in the new,
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of last season, I added aerobars to make my bike more triathlon-specific. They have not been very comfortable, though, and my friends say I look awkward when riding in them. I was fit to the bike when I bought it, so what am I missing?
t ech support lower handlebar position and encourage an easier muscular transition to the run) and the handlebars being set up lower and with a shorter reach (to make sure your body is well supported in a more aero and forward riding position). Components that often need to be changed on your road bike to allow for such positioning changes include the seatpost, aerobars and stem. Seatposts: Depending on the riding position and the seat tube angle of the road frame, most riders need a seat post that allows the seat angle on their road bike to come forward two to six degrees. If you need to steepen your road frame just a couple of degrees, a Thompson set-back seatpost used in the reverse of its intended position can work quite well. If you need a major change in seat angle, Profile Design’s Fast Forward seatpost, available in alloy and carbon versions, allows more than five degrees of forward angle (thus allowing a road frame with a 73-degree seat tube angle to be capable of at least a 78-degree seat angle). Note that the hardware on the Fast Forward is not compatible with some saddles (many Selle Italia models built in
the past five years, for example), so be sure to check for compatibility. Aerobars: Aerobars all fit differently, and you should understand how any aerobars you consider relate to your riding position and frame geometry before purchasing them. (“Tech Support,” April 2007, covers fit differences between some popular clip-on bars.) Highly adjustable clip-on aerobars, like the Profile CarbonStryke, are often some of the best for adapting a road bike to a triathlon position. Stem: When selecting a stem, do not sacrifice positioning and safety for aesthetics and weight. Aerobars can put a lot more leverage on the stem clamp than a standard road bar without aerobars, so be sure to use a secure and strong stem. If one is available in an appropriate length and angle, four-bolt stems (like Ritchey’s offerings) are light, strong and secure. Optional Items: Additional triathlon-specific component changes on your road bike can further enhance speed and performance by allowing you to stay in your aerobars longer and more comfortably. Bar-end shift levers allow you to shift without leaving your aerobars and can be used with flat pursuit bars to reduce
weight and aerodynamic drag. A triathlonspecific saddle can address the increase in forward saddle pressure that is common with shifting rider weight forward and lower. Once the appropriate changes have been made to the bike, you are ready to start riding in your new position. Remember that anytime you make positioning changes, it is important to allow your muscles to adapt to the demands of the new position, so start slowly. When the time is right to buy that new triathlon bike, the information from the triathlon-specific fitting you did when converting your road bike can be used to help you find the bike that best matches the needs of your body. A list of dealers that approach fit from a rider-first perspective and product selection from a fit-first perspective can be found at Masterbikefitters.com. Ian Buchanan is co-owner of Fit Werx. Fit Werx has locations in Waitsfield, Vt., and Peabody, Mass., and offers cycling and triathlon products, specialty bicycle fitting, analysis services, consultation and technology research. Fit Werx can be reached in Vermont at 802-496-7570, in Massachusetts at 978-532-7348 or online at Fitwerx.com.
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De a r Coac h
Improving Your Swim Stroke and The Truth About Eggs By Paul Huddle and Roch Frey Dear Coaches, I have been told that my elbow sometimes drops or slips during my swim stroke. How can I prevent this from happening? Robert Budwilowitz
Robert, You and 70 percent of the swimming public. The dreaded dropping elbow is a common ailment among swimmers, especially new swimmers. What makes it so difficult to overcome in july 2009
many cases is how the problem is described and how the swimmer understands it. I (Huddle) remember being told as an age-group swimmer that I was dropping my elbow, and it took about 15 years for me to understand what the coach was saying. When you’re 10 years old and someone tells you that you’re dropping your elbow, you think, “What the hell? It’s still attached. What is this guy talking about?” As I swam, I looked at my arms as they pulled underneath me and realized, “Yup, my
elbow is still below my body, so I guess I’m still dropping it.” That’s probably not something I should admit, as it reflects on my slow learning rate (no, I didn’t take the short bus), but I feel that it also demonstrates my tenacious pursuit of knowledge—even with less-than-stellar cognitive abilities. So, what is a dropped elbow in reference to the freestyle swim stroke? We’ll try to describe this phenomenon clearly but in detail, which could get ugly. Think about what happens to one arm as it goes through a full freestyle swim stroke. Envision what happens after the recovery (out-of-water) portion of the stroke as your arm re-enters the water in the following order: fingertips, hand, wrist, forearm and then full arm. Now this arm is extended in front of you (angled slightly downward) and ready to pull with the palm of your hand facing down. The pull starts with the “catch” as the palm of your hand and forearm (as one large pulling surface) start to change pitch, face your toes and come under your body. By the time this entire surface (hand and forearm) is under your shoulder; it has fully engaged the roll of your hips and used the strength of your lats to pull your body forward. As it passes your chest underneath you, your arm starts to change pitch so that the palm of your hand continues to face your toes, finishing with a triceps extension that ekes out the final phase of your pull. This description largely ignores the body roll, the slight sculling motion of the hand as it moves through the water, and the slight bend in your elbow that are also important elements of the freestyle stroke. Instead it emphasizes that your hand and forearm are one from the catch through the first two-thirds of the pull. This means that, because they’re treated as one pulling surface, they should move through the pull at the same rate. If you look underwater when your hand, wrist and forearm move beneath your body, they’re all making progress toward your toes as one unit. A dropped elbow occurs when your elbow leads the way followed by your forearm, wrist and then the trailing hand. This allows water to slip off of this surface and decreases the distance per stroke you might otherwise gain. Sometimes new swimmers perceive the feeling of decreased resistance that a dropped elbow causes as being “easier.” It is easier because you don’t need as much muscular force to get your arm through the water, but at the same time, you’re not getting as much distance because you’re not catching as much water as you could with a larger surface area. Does that make sense? If not, keep asking, and, more importantly, keep swimming. triathletemag.com
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De a r Coac h Coaches, one more question:
DESIGNED BY A CAVEMAN WORN BY WORLD CHAMPIONS
It seems that you are all-around coaches who can comment on nutrition. Usually it is not recommended to eat eggs (with the egg yolk) every day because of their cholesterol content, which can contribute to heart disease. However, for athletes who train six to 10 hours a week, it might be a different story. I would like to add more protein to my diet in a tasty way: Can I eat a couple eggs a day safely? Robert Budwilowitz
Robert,
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Trans fats are far worse for you than even saturated fats because they raise LDL levels and decrease HDL (good cholesterol) levels. They also increase inflammation, which has been linked to heart disease, diabetes, stroke and other conditions. Since inflammation of muscles and joint tissue is a prime issue for endurance athletes, avoiding trans fats should go without saying. Before you start eating two eggs a day, we suggest you get your cholesterol levels checked. You should also consider your family history of heart disease, stroke and other health issues that might have a genetic component before changing anything about your diet. We learned a long time ago that being a triathlete and working out a lot doesn’t give you a free pass to eat like a trucker rolling through the South. You may be too young to remember a guy named Jim Fixx, who wrote a book called Running. He died of a heart attack in his early 50s. Granted, he died running, but it proves that just having a healthy hobby doesn’t make you immune to your individual genetic background or environment. Remember that most of the best triathletes you’ve ever heard of have been known to eat a three-egg omelet with cheddar cheese and bacon every now and then. They just don’t do it every day. Variety and moderation—words to live by.
We learned a long time ago that being a triathlete and working out a lot doesn’t give you a free pass to eat like a trucker rolling through the South.
Two questions in one column? Are you kidding? We’ll answer this one, but forget about asking us anything else for the rest of this decade and half of the next. As far as we’re concerned, you can eat a couple chickens a day. Seriously, the egg yolk and cholesterol thing is old-school thinking. Yes, there is a significant amount of cholesterol in egg yolks, but it has been shown that dietary cholesterol has much less of an impact on total cholesterol and LDL (“bad”) cholesterol levels than once thought. Your body produces more cholesterol than you’ll ever get in an egg yolk. It’s now known that dietary fat and the type of fat in your diet have more of an impact on your cholesterol levels than dietary cholesterol. An article on this topic, published on the Harvard School of Public Health’s Nutrition Source website, states: “A body of scientific studies shows only a weak relationship between the amount of cholesterol a person consumes and his or her blood cholesterol levels (weak but important for heart disease). In studies of more than 80,000 female nurses, Harvard researchers found that consuming about an egg a day was not associated with higher risk of heart disease. (Too few women in the study were eating more than an egg a day to evaluate the effects of higher egg intakes.) One note of caution: Among women in this study with diabetes, and in another study of men with diabetes, higher egg consumption has been associated with increased risks of heart disease.” In a nutshell, you should aim toward eating more monounsaturated and polyunsaturated fats and try to stay away from saturated and trans fatty acids (also known as hydrogenated or partially hydrogenated fats).
Train on, Paul and Roch Paul Huddle and Roch Frey are not winners of the Ironman World Championship in Hawaii, but they’ve trained with and coached many of them. They have lived the sport of triathlon on every level for the past 30 years and use this extensive background 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 boldly go where no man has gone before (The Underpants Run). If you want to consider coaching that emphasizes experience, common sense and simplicity, go to Multisports.com. If you have a question that begs for ridicule and sarcasm, please send it to us at info@multisports.com july 2009
5/7/09 2:41 PM
where’s your race? Since its inception in 2006, the
Ironman 70.3 Series has become the fastest growing triathlon
series in the world. There are now 33 qualifying events that culminate each November at the Foster Grant Ironman World Championship 70.3 in Clearwater, Florida.
2009 EVENTS
DATE
2009 EVENTS
DATE
Spec-Savers Ironman 70.3 South Africa Cristal Ironman 70.3 Pucon Snap Ironman 70.3 Geelong Aviva Ironman 70.3 Singapore Ironman 70.3 California Ochsner Ironman 70.3 New Orleans CLSA Ironman 70.3 China Ironman 70.3 St. Croix Ironman 70.3 Florida Ironman 70.3 Austria Ironman 70.3 Hawaii Ironman 70.3 Switzerland Ironman 70.3 Boise Ironman 70.3 Eagleman Ironman 70.3 Kansas Ironman 70.3 U.K. Ironman 70.3 Buffalo Springs Lake
Jan. 18 Jan. 18 Feb. 8 March 22 April 4 April 5 April 19 May 3 May 17 May 24 May 30 June 7 June 13 June 14 June 14 June 14 June 28
Amica Ironman 70.3 Rhode Island Ironman 70.3 Vineman Ironman 70.3 Putrajaya Whirlpool Ironman 70.3 Steelhead Ironman 70.3 Antwerp Ironman 70.3 Calgary Ironman 70.3 Germany Ironman 70.3 Lake Stevens Cobra Ironman 70.3 Philippines Ironman 70.3 Timberman Ironman 70.3 Brazil Ironman 70.3 Monaco Subaru Ironman 70.3 Muskoka Ironman 70.3 Cancun Ironman 70.3 Augusta Longhorn Ironman 70.3 Austin Foster Grant Ironman World Championship 70.3
July 12 July 19 July 26 Aug. 1 Aug. 2 Aug. 2 Aug. 16 Aug. 16 Aug. 23 Aug. 23 Aug. 29 Sept. 6 Sept. 13 Sept. 20 Sept. 27 Oct. 25 Nov. 14
REGISTER TODAY AT IRONMAN.COM Ironman®, M-Dot® and 70.3® are registered trademarks of World Triathlon Corporation
nu t ri t ion q &a It seems that you are doing the right things by experimenting with different gels, being aware of your fluid intake and training well. Because nutrition is very individual and depends on several variables, there will always be trial and error. However, if you continue to have issues, I suggest visiting a sports nutritionist who can assess you in person. In the interim, here is a basic checklist of possible causes of nausea, along with some suggestions:
Fluids and electrolytes: not enough or too much Dehydration is a major cause of all GI disorders and discomfort and can happen in cold weather or hot and humid weather. Conversely, drinking too much water can lead to a state of hyponatremia (low blood sodium levels), which also has nausea as a key symptom. Individual sweat rates and sweat concentrations, combined with varying environmental conditions and fitness levels, mean that nutrition plans must be personalized. You mention the cold weather as a factor and, in fact, some individuals are more prone to cold dehydration because it is not obvious that they are losing salts and fluid, so they are not as conscientious in replacing them. Iced drinks may also not be appealing when it is very cold, so it is important to develop a nutrition plan that encompasses fluid intake as well as salt and energy needs and try to stick to it rather than relying on thirst and hunger mechanisms, which are pretty unreliable, especially when straining hard in competition and training. Try weighing in pre- and post-training to get an idea of your sweat rates, which will help you determine how much fluid you need.
Combating ExerciseInduced Nausea By Pip Taylor
Q:
I am a marathon runner and have been running one to three races each year since 2000. As early as 16 miles and perhaps as late as 22 miles into the race, I experience nausea. There have been some races in which I have not experienced this problem, but these seem to be the exceptions. The common denominator between those races during which I did not experience a problem was cool weather. Unfortunately, at my race in April 2008, I was so nauseous at mile 22 that I walked the remainder of the race. The November 2008 race—the New York Marathon—was my worst experience. It is probably important to note we had to wait four hours in the cold before the race start, and despite all my clothes, I was shivering by race time. I never experience a problem with nausea when I do my long training runs. I have tried various things to try to combat my problem such as different gels, powdered drink mixes instead of gels, carrying my own water so that I can sip it or drink whenever I want and eating bits of crystallized ginger. I am preparing to run another race soon. Do you have any words of wisdom or strategies I could try? Suzanne Squires via e-mail
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Blood sugar levels Low blood sugar levels are associated with dizziness and nausea. However, too much of a good thing can also be your undoing: Eating too much, either in volume or concentration, or consuming highly concentrated drinks can also lead to similar feelings of sickness as the stomach struggles to cope.
Eating too LATE Give yourself two to four hours between your pre-race meal and the start time. Even if you feel that you can tolerate eating close to training, race day presents a whole different scenario, and the presence of nerves or anxiety can reduce tolerance of foods. You can even try liquid foods if that would be helpful.
Anxiety and exercise stress Stress hormones are often linked to feelings of nausea and may also foil nutritional plans. Both hot and cold weather can further stress the body. Your energy needs may be increased in cold weather as your body tries to conserve heat, so try to stay warm as long as you can, even if that means wearing throwaway clothes to the start line and ripping them off at the last moment. It is interesting that you feel as though your symptoms only occur when racing and never during training.
Excessive protein, fiber, fats Meals in the days leading up to the race need to be easy to digest. Stick to carbohydrate-based meals with lean proteins and small amounts of fat. Low-fiber, low-residue meals and snacks may be more comfortable and lessen the severity of episodes of GI disturbance for some.
Other possible irritants Alcohol, caffeine, spices, artificial sweeteners, ibuprofen, and even dairy foods and fructose cause upsets in some people. The body’s systems become more sensitive to any irritants when under physical, emotional or mental stress. Racing can present all three, so try to identify anything that might affect you beforehand. (Try keeping a food log to reveal anything you may not have considered before.) You may also want to check with your doctor about any possible underlying allergies or intolerances that are exacerbated by exercise.
What else can you do? Talk to your physician about anti-nausea medication that may offer some relief and is appropriate and safe to use when exercising hard. Probiotics may assist with GI disturbances (although they are more likely to alleviate disturbances of the lower tract) as well as being of assistance to general immune health.
july 2009
Robert Murphy/robertmurphy.com
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iron guides
John Segesta/johnsegesta.com
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â&#x20AC;&#x2122;ve had the good fortune to spend the last eight years in almost daily contact with triathlon coaching legend Brett Sutton. His achievements leave little doubt that he has a unique ability to generate consistent, top-level results in a very complicated sport, working with the finicky personalities of professional endurance athletes no less. My discussions with Sutton totally transformed my views on human performance, focused perseverance and human psychology. Although my days as a professional triathlete were over by the time he and I started our dialogue, my understanding of endurance and triathlon training was embryonic. Elsewhere, our sport was gravitating to the increasingly generic training protocols that I used to rely on, including zone training, power targets and lactate testing. Suttonâ&#x20AC;&#x2122;s methods are unorthodox and challenge convention at every step. The more I learned, the more I let go of my quantitative ideas and outdated notions of training and embraced his common-sense approach. The basis of this approach is simple: no periodization throughout the year, but instead a steady diet of skills acquisition and working on your weaknesses.
There are no key races or generic tapering formulas,; but rather, a flexible approach that takes into account the recent training context. Weekly recovery is derived from the structure of carefully designed programs that have athletes training every day, often using a repetitive set of activities. Each month, this column will take a look at how my colleagues and I have applied some of Suttonâ&#x20AC;&#x2122;s principles of professional triathlon training to create a counterintuitive approach to training we call â&#x20AC;&#x153;The Method.â&#x20AC;? By the end of this series, you should understand triathlon training from a new, simplified and holistic perspective. To understand triathlon, you need to look at our sport not as the sum of its parts, but as swim-bikerunâ&#x20AC;&#x201D;a single event taking place in changing environments and requiring different skills applied at similar levels of exertion. Training in each component needs to take place in a broader context than single-sport training, so when you see someone referring to what swimmers, cyclists or runners do to prepare for a race, tune out. Triathlon takes place under completely different scenarios.
Five Systems From a general perspective, fitness can be divided into five categories: aerobic fitness, muscular strength, muscular endurance, flexibility and body composition. At Ironguides, instead of viewing your training in terms of zones, which take into account only july 2009
your level of aerobic fitness, we refine the above aspects of fitness further to come up with a more triathlon-specific perspective on training needs. The five systems we use are strength, speed, neuromuscular (or skill), tolerance and endurance. All of these can be combined to various degrees, but by viewing training with these categories and understanding how they relate to one another, you can create a training structure that helps you become a more complete athlete.
You’re So Hormonal! An obscure 1995 study, “Blood Hormones as Markers of Training Stress and Overtraining”, in published in Sports Medicine, shows that an athlete’s testosterone-cortisol ratio indicates the physiological strain of his or her training load. To understand why this matters and how you can use this information to create an optimal training structure without falling into the trap of zone training, you need a basic understanding of human endocrinology. Our hormones govern how our bodies respond to stimuli, including training stimuli. All training is by and large a catabolic process, which means that it breaks your body down through the action of cortisol. However, if you incorporate short, intense training such as strength work or very fast, short intervals (which demand high levels of muscle recruitment), you promote a higher release of testosterone and human growth hormone and support a more anabolic training response, which is a building up of the body. By incorporating strength and speed training into your weekly routine at the right times, you can mitigate the effects of more catabolic endurance and tolerance sessions while still using your training time in a sport-specific way.
Upgrade Your Skills Much of the credit for the incredible performances by singlesport athletes can be attributed to the high volume of work they do in performing a single motion or limited range of motions over and over again, which develops extreme efficiency of movement. As triathletes we don’t have this luxury, so you need to incorporate some form of skill work into your training to really make each session count. Through the use of the right tools or terrain, you can do this without impacting the quality of your training and recovery.
Common-sense Recovery Age-group athletes face particular demands, as life often interferes with our best-laid plans. Instead of taking days off when the schedule dictates, why not take them when life demands it due to work, family, other commitments or unforeseen events? Training this way ensures consistency and frees up time when you need it most.
Cyclical Periodization The basis of traditional training periodization was founded decades ago when scientific knowledge was far from complete and athletes’ workloads and demands were much lower than today. More recently, progress in sport science has reinforced the contradictions between traditional periodization and the successful experiences of prominent coaches and athletes that use a more cyclical approach. The Method stresses repetition and a cyclical approach to training to concurrently develop motor skills, fitness and mental strength.
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Marc Becker is a head coach at Ironguides, the leading lifestyle facilitation company for athletes of all abilities. For more information, visit Ironguides. net or e-mail to info@ironguides.net
There are no key races or generic tapering formulas, but rather, it’s a flexible approach that takes into account recent training context. july 2009
ACHIEVE AND SUCCEED.
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f und a m e n ta l s Going into a race very warm will ready your body to perform sooner than if your body was cold, and you’ll be less affected by the chilly water temperature. intervals so that the body becomes fully awake without becoming fatigued.
Wetsuits On and Up We all put our wetsuits on the same way: one leg at a time. But those in the know go the extra step of pulling the fabric high onto the shoulders. Once your suit is on, use the pads of your fingers (not your fingernails) to pinch an inch of rubber in the thigh and hike that up so the suit is tight in your crotch. Then pinch an inch at the hips and pull that to the midsection. Keep hiking the material up and up until there is absolute freedom in the shoulder area to allow maximum arm rotation during your swim stroke. This will make you feel less constricted throughout the swim.
Before your race begins, get into the water. This gives you the opportunity to get the feel for the water, the taste in your mouth, the smell in your nose and some water between you and your wetsuit so that you overcome the shock of the temperature well before the start. This will also give you a chance to swim and loosen up your shoulders.
Avoiding Panic at the Swim Start By Ian Murray
T
he most stressful moment of any triathlon is the first 300 meters of the swim. The panic that most new triathletes experience in the swim is not caused by a single event but by a combination of stresses that escalate the tension and spin things out of control. Here are tips to help you remain calm and find a swim rhythm that is both comfortable and sustainable.
Get Hot, Stay Hot Most age-groupers race early in the morning and swim in water that is chilly, if not downright 148
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Dry Land Warm-up cold. This is why, from the moment you wake up, you must overdress. Dress in layers to keep your core temperature elevated and to maintain warmth as you make your way to the race, set up your transition, perform your warm-up and put on your wetsuit. Going into a race very warm will ready your body to perform sooner than if your body was cold, and you’ll be less affected by the chilly water temperature.
Perform a Physical Warm-up Going from a deep, peaceful sleep to the start of a race without fully waking up the body can be a shock to the system. The easiest warm-up is a short run outside the transition area. While still slightly overdressed, run for eight to 12 minutes. Start easily with a jog and build from there. Be sure to include a few short, sharp intervals of approximately 30 to 50 seconds that elevate the heart rate to at least 80 percent of maximum. Jog in between those
In some races, there is no opportunity to get in the water before the start. In that case, activate your chest and shoulders with easy pushups from your knees, arm swings that cross the body, large arm circles and then arm motions that mimic a swim stroke.
Know Thyself If you’re a fast swimmer, get to the front of the group rather than starting in the back and having to swim over slower swimmers. If you swim slowly, go to the back of the group and swim steadily from the start at your comfortable pace. If you’re a tweener, start near the front and off to one side. That will allow you to avoid the stress of the “scrum” by pulling off to that side if things get too chaotic. Ian Murray is the head coach of the Los Angeles Tri Club and the author of the instructional DVDs, “Triathlon Training Series” (Triathlontrainingseries.com). july 2009
Robert Murphy/robertmurphy.com
Water Warm-up
T r i at h l e t e ’ s G arag e
The all-carbon Ryno comes complete with SRAM X.9 shifters for $3,650. The frameset runs $1,500.
Blue Ryno By Jay Prasuhn
A
s I see it, full-suspension bikes should be the ride of choice for off-road triathletes. Any weight penalty versus a hardtail (an argument which is becoming a non-factor these days) is offset by the forgiveness an active rear triangle provides to neophyte triathletes who may be just delving into trail tris to supplement their road tri addiction. A descending mistake on a hardtail often leads to a yard sale (I speak from experience). The same error on a fullyactive bike is usually salvageable. Which brings me to Blue Competition Cycles. After just four years in existence, Blue has a kick-ass tri bike (the Triad) and a handful of top names and results. And now, it has a full-suspension, carbon XC ride. Blue has come into triathlon with its guns blazing. And from our account, the Ryno is building squarely on a green tradition. My test ride came as specified with SRAM X.9 shifters, Blue’s own Aerus XCR carbon riser bars and Mavic CrossTrail wheels. For suspension, it’s set up with a Rock Shox of 150
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the Reba Race fork. A four-bar linkage pushes four inches of travel on a Rock Shox Monarch shock in back. And then there’s the frame. The Ryno has to be the least expensive among the full-carbon, full-suspension offerings in the industry, and it’s truly full-carbon, with a carbon-fiber mainframe and rear end. Some bigger brands have a “carbon” bike in the same parts spec range that actually has an aluminum rear end—for $2,000 more. Other truly full-carbon models reach upwards of $9,000. It may be a pound or two heavier than the nine-grand rig, but at $3,650, the Ryno is a steal. And to be sure the Ryno is the real deal: It won the final stage of the Ruta de los Conquistadores mountain-bike stage race in Costa Rica. It’s been Steve Larsen’s bike of choice this XTERRA season. It’s every bit the challenger to the $9,000 bike. The Ryno’s long cockpit promised predictability. This bike wouldn’t dive with overt hairiness into tight turns or behave twitchily at all, allowing a rider to plot a path. But to give it a bit of responsiveness, Blue complimented the long geometry with steep head angles. Used to shorter cockpits, it took a little while on my first ride to adjust to the long
reach to the bars. But when I realized I still have a snappy-handling ride with quick response, it allayed my fears that this bike wouldn’t be aggressive enough. After locking out the rear shock, the longer reach made steep, seated climbing an uncommon experience (as there was a light disconnect with it so far out), but on steep climbs, there’s no premium for it. As long as you can track your path, you’re good to go. It’s descending where the longer bike made this a great choice for novice and experienced off-road athletes alike. A longer bike breeds more confidence—at least it did in my case; I knew my weight displacement toward the rear meant that the front wheel would surf over sand and loose rock. When you can sail over stuff, it means less braking. Less braking means you’re faster into T2. The Ryno can actually make you a better descender. And the fact that it’s carbon? I remember just a few years ago that I wouldn’t want a carbon bike. (I thought, “What if I crash? What about rock chips?”) They’re tough and light. And they offer unreal value. For those, like me, that want to keep the full-carbon pedigree amid the race quiver in your garage, the Ryno will do just that, without the big spend or upgrades the Ryno’s road brethren require. You can find more on the Ryno at Rideblue.com. july 2009
AnnOunCing The 2009 dAnskin TriAThlOn series Tempe, AZ
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GEAR BAG BY BRAD CULP FRUIT2DAY $3.49 (PACK OF TWO BOTTLES)
At first you’ll probably find this tiny drink a bit odd. In each bottle is a blend of real fruit juice and real fruit bits. While it may take a few sips to get used to Fruit2Day’s unique texture, the taste is phenomenal and it’s one of the only ways to get two full servings of fruit in 120 calories or less. It’s available in four flavors: strawberry-orange, pineapple-banana, mango-peach and cherry-grape. We suggest the mango-peach. It will be available at a number of grocery chains this summer. Fruit2day.com
HUMBLES BAKED HUMMUS CHIPS $31 (PACK OF 12 BAGS)
One of the only multisport-friendly chips we’ve ever come across. Humbles are baked hummus chips, which provide all the nutritional benefits of chickpeas (fiber, protein and vitamins) without the fat of fried potatoes. They’re available in three flavors (olive oil/lemon/feta, roasted red pepper or sesame-garlic), all of which taste better than Doritos. Look for them at your local Whole Foods or other natural grocer. Goodhealthnaturalfoods.com
GNC PRO PERFORMANCE AMP AMPLIFIED WHEY PROTEIN $50 AND AMPLIFIED MAXERTION N.O. $50
Triathletes no longer need to be afraid of stepping into a GNC. While the mammoth nutrition retailer remains committed to the bodybuilding world, it recently unveiled a line of endurancefocused supplements. For before workouts, there’s Maxertion N.O., which expands blood vessels and allows increased blood flow to working muscles. From our testing, we believe that supplements that promote vasodialtion can be beneficial when taken before an anaerobic bike workout (like hightempo hill repeats) or before weight training. The performance boost does not seem as pronounced for running or swimming, and some athletes may feel light-headed after taking these supplements before these activities. For postworkout recovery, GNC has its Amplified Whey Protein, which boasts 40 grams of protein and a blend of 18 easily digestible amino acids. Gnc.com 152
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ASSOS T FL.13_S5 $359 AND ARM RUBI $42
While the name of Assos’ shorts may not be that sexy, the product definitely is. There are two reasons everyone in your training group is jealous of that one guy who can afford a pair of Assos bibs. First, he probably makes a ton of money. Secondly, his undercarriage is always comfortable. They may be the most expensive cycling shorts on earth, but you’d be hard-pressed to find something more comfortable. We also dig Assos’ white Arm Rubis, which protect you from the wind and sun without causing you to overheat. Assos.com
XTENEX LACES $9 TO $12
Chances are you weren’t looking at the shoelaces of Jan Frodeno and Simon Whitfield as they sprinted for gold at last year’s Olympic triathlon. If you were, you would have noticed that Beijing’s top two men were both sporting Xtenex laces. The reason? They might be the most comfortable laces in the world. Xtenex are elastic laces with “knots” strewn throughout. These knots keep the laces from over-tightening around the eyelets yet keep your shoe fitting snugly. It’s a cheap investment for a lot of extra comfort on race day. Xtenex.com
PRO-TEC ATHLETICS ICE-UP PORTABLE ICE MASSAGER $25
Getting injured sucks. But for $25 the Ice-Up can make it suck just a little less. Fill the tiny massager with water, stick it in the freezer, and it’s ready to go after your next workout. Best of all, the massager is extremely well-insulated and will stay frozen for up to 10 hours. The massaging action of the Ice-Up helps soothe pain, while the ice works to reduce inflammation in muscles and joints. We found it was especially effective for shin splits and patella tendonitis. Injurybegone.com july 2009
Take your multisport experience to the â&#x20AC;&#x153;ENDâ&#x20AC;? Montauk, NY. Come to the Mightyman Weekend, October 3rd and 4th and do a Sprint or the Half Distance Tri, as a relay or an individual.
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m o c . y t i s r e v i n U TT
The Value of Winning By Melanie McQuaid
W
hen did wanting to win become a bad thing? Why is it that if someone exudes confidence and desire to be the very best, he is automatically labeled arrogant or self-centered? Think back to when you were a little kid doing track meets. In every track event, only one child will be the winner. In the process of determining a winner, a group of “losers” will follow that kid across the line. That is life! During that track race, the child was able to determine her limits. Children learn a lot about themselves in relation to their peers. They know what it is to be successful (even if it is admiring the blue ribbon their friend won versus the white ribbon they earned), and they 154
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trying to win even if we can’t win on that day. It is true that some people are more talented, disciplined, better equipped, mentally prepared or downright capable of winning than others. Life is not fair. However, participating in sport is like seeing life in Technicolor versus black and white. The sweetness of victory and the bitterness of defeat equally measure the highs and lows of life, enriching the whole experience. That is why sport can appeal to more than the top 1 percent of the population. It is a melting pot of athletes of all levels and from all walks of life. All of us are saying, “Put me in the game, Coach!” However, it is not OK to not try to win. We should enter every race facing down our fears thinking, “Today there is a chance I could win.” To me, that is the exhilaration of competition. Until the race is over, there is still a chance. Remember that scene in the movie “Dumb and Dumber”? Lloyd: What are the chances of a guy like you and a girl like me ... ending up together? Mary: Well, that’s pretty difficult to say. Lloyd: Hit me with it! I’ve come a long way to see you, Mary. The least you can do is level with me. What are my chances? Mary: Not good. Lloyd: You mean, not good like one out of a hundred? Mary: I’d say more like one out of a million. [pause] Lloyd: So you’re telling me there’s a chance. Lloyd was in the game to win. can see what it is to perform above or within their own expectations. If you have an opportunity today to try That track meet was a fun day outdoors to be the best of the best, go for it! Everyone running somewhere above or within their prepares differently for that day and comes to comfort zone with some friendly rivalry among the starting line not knowing what the competifriends. Most kids don’t even train for track tion has done to prepare. meets; more often they just line up and go We don’t submit workouts to determine the with their previous “workouts,” such as play- winner. There is a huge gray area encompassing ing tag at recess or running from the school mental fortitude that allows lesser-prepared bully. Obviously the stakes are quite low at athletes to beat those who have talked themthis level. selves out of winning. That is when it gets Whether they win or lose, they learn life exciting! lessons about discipline and commitment. They U.S. swimmer Michael Phelps, after setting may also come face to face with lessons about the record for most gold medals at a single disappointment, bad luck or failure. Olympic Games with eight in Beijing, said, “With As we get older, the stakes in life get so many people saying it couldn’t be done, all it progressively higher. The takes is an imagination.” consequences of failure Why not allow yourself Participating in sport the opportunity to win just become more and more uncomfortable, to the point saying you are there to is like seeing life in by that we can lose sight of why do so? If you are not there Technicolor versus to fight it out, where is the we are striving for personal excellence. excitement in it all? Use your black and white. We should all be in sport imagination. july 2009
Nils Nilsen/n2fotoservices.com
x t err a zone
t ick e t punch
John Segesta/johnsegesta.com
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Is It in the Genes? By Samantha McGlone
I
f Atlas Sports Genetics Company (which is based, appropriately enough, in the triathlon mecca of Boulder, Colo.) had been around when I was a kid, I may never have become a triathlete. The company offers parents a new method of testing their kid’s potential at an early age. A simple cheek DNA swab can be analyzed for ACTN3, the gene that has been touted as a predictor of athletic ability. Most current professional athletes probably have no idea which variant of the gene they possess—they ar-
rived at their chosen sport the old fashioned way: supportive parents and early exposure to a variety of activities. But the practice of identifying and developing the new generation of athletes is about to change, as access to high-tech genetic testing is becoming the provenance of parents with lofty goals and $100. Athletic performance has been attributed to as many as 200 different genes, but this test focuses on determining the presence of the ACTN3 gene, which was july 2009
So unless your child simply has to be the next Tiger Woods or Williams sister, it might be worth forgoing the genetic testing and simply letting her find a sport she loves by trial and error. isolated by Australian researchers in 2003. The R variant of ACTN3 instructs the body to produce alpha-actinin-3, a protein found specifically in fast-twitch muscles. Those muscles—the kind that triathletes notoriously lack—are capable of the powerful, quick contractions necessary in speed and strength sports. The X variant prevents production of the protein. Almost all of the Olympic sprinters studied had at least one R variant present. People who inherit two sets of the R variant may be naturally engineered for power sports. Those who carry two X variants might have better endurance. It’s a tenuous link at best, that a child’s entire sporting career could be mapped out at infancy by either the presence or lack of one gene among thousands in the human genome. But parents who want the best for their children are eager for guidance in identifying the areas in which they might excel. The thought is that they can choose a sport early on that will optimize their child’s chances for a lucrative college scholarship. And all this happens before the poor kid is even out of diapers. Some argue that by identifying the potential for talent in a certain field early, parents can minimize heartbreak later. A child can be streamed into a sport that will maximize her innate potential early and not waste time in a fruitless pursuit. In a sporting world where 13-year-old gymnasts may already have 10 years of elite training under their tiny belts, there really is no time to lose. But for all that genetic testing can tell us about a child’s physiological makeup and potential for success in a certain sport, it overlooks what is arguably the july 2009
most important element in athlete development: the elusive X factor that motivates someone to devote years of his life to the pursuit of a single goal. Psychologists have determined it takes 10,000 hours of practice to become an expert in any profession, from sports to music to medicine. But what drives that individual to accumulate those 10,000 hours of practice in the first place? All too often the most naturally talented children peak early and experience a high rate of burnout, quitting their chosen endeavor long before achieving excellence. On the flip side there are just as many tales of athletes with underwhelming amounts of natural talent who succeed through sheer force of will and determination. So unless your child simply has to be the next Tiger Woods or Williams sister, it might be worth forgoing the genetic testing and simply letting her find a sport she loves by trial and error. By setting a healthy example and exposing kids to a wide variety of activities, they will naturally settle on something that they enjoy doing. In turn, they can excel because they will happily practice without the pressure of having to live up to some predetermined genetic potential, one that was identified by scientists in a lab long before they could walk. Casey Cooper, a sports psychologist and mother of a 5-year-old, summed it up best when she said, “The more we professionalize sports younger and younger, the more we contribute to the youth drop-out rate for sports. Save your money because to [genetically] type your child like this is only going to land him in my office later. And I charge $150 per session.” triathletemag.com
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Pre-Race Jitters By Andy Potts
I
take a few deep breaths and mentally prepare for the tough race that’s about to start, and then BANG, the gun goes off. Wait: Let’s back things up a bit. The race I’m referring to took place during the 2004 Olympic Games—something that I had been dreaming about since I was 8 years old. Right before the biggest race of my life, a lot of overpowering 158
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feelings ran through me. If I was going to have a successful day, I needed to gain some composure and transfer my nervous energy into positive energy. To add to everything that I was feeling inside, I had my family, friends and even people I didn’t know watching me and hoping for the best. At one point, the feelings were so powerful I actually had to hold back tears. I remember kissing my wife and telling her I love her right before the announcer said my name. She gave me a reassuring, tight hug and told me she believed in me and to go out there and do my very best. I waved to my family and friends in the stands and then put my mind to the task at hand. I had trained my whole life for this moment, and it was finally here. I will remember how I felt at that very moment for the rest of my life. I harnessed every emotion I had and directed it towards the race that was about to unfold. The magnitude of the race had certainly intensified my jitters, but I was able to channel those feelings in order to get a great performance out of myself. The anxious feelings I get about any race begin a long time before those last few seconds before the gun goes off. It depends on the magnitude of the race, but sometimes I get strong feelings while simply on my way to the airport. Most of the time, though, my stomach starts turning and the pre-race jitters kick in the night before. Even though I know that I have put in the work to prepare to the best of my ability, it still doesn’t take away from the
big question of how I will perform on race day. The big unknown is what stirs the anxiousness, nervousness, doubt and anticipation. However, the question isn’t about when the feelings start, but rather, it is what can you do about them. Are they completely useless? Do they serve some purpose? Why do they feel more intense sometimes and less intense others? Finally, how can I get some sort of control over the sensations in my body and the thoughts swirling in my head? I’ll start with the issue of the usefulness of these feelings. I would argue that the added jitters you feel are completely normal and actually serve a useful purpose. For one, their presence means that the race is important to you. On top of that, they allow you to raise your heart rate easily, which helps bring oxygen to the muscles that are about to demand it. And most importantly, they allow you to be in the moment. Why do they feel more intense sometimes? If you place a greater importance on a race, your nerves will reflect that. Which brings me to how you can get control of your pre-race jitters. A couple of mechanisms I like to use are relaxing my breathing and thinking positively. During the national anthem, I like to visualize a weight being lifted off of my chest, and I actually feel lighter when the song finishes. Another technique I use is taking a few deep breaths and then slowly exhaling. The nice thing about this breathing technique is that you can use it the night before as well as a few minutes before the race starts. Ultimately, though, the biggest tool I use is harnessing the power of positive thinking. I concentrate on my preparation and tell myself that I’m ready for the challenges that lie ahead. I know that I will try my best and give it my all. I believe in the power of positive thinking and use it to help me overcome pre-race jitters all the way to the finishing chute. Let yourself be in the moment, take in what is going on around you, enjoy what you have done to get to this point and embrace what is about to happen. Oh, and don’t forget to smile and have some fun out there. When your pre-race jitters kick in, remember that if you give your best, you and others can be proud of your accomplishments at the end of the day. In the end, it is only a race, even if it is the Olympics. july 2009
John Segesta/johnsegesta.com
The magnitude of the race had certainly intensified my jitters, but I was able to channel those feelings in order to get a great performance out of myself.
a t t he r a c e s Wouldn’t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!
Berasategui Stuns Stellar Women’s Field at Wildflower
No surprise in men’s race as Potts continues to roll through 2009. By Liz Hichens
160
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Michigan All-American swimmer. There was no need to sound the alarm, however, as Potts only trailed swim-leader Clayton Fettell (AUS) by two seconds at T1. As ex p e c te d , Swede Bjorn Andersson powered through the hills to take the early lead on the bike. Behind him, several athletes vied for the top chasing spot and a chance to run Andersson down. Following Andersson into T2 were New Zealand’s Terenzo Bozzone,
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Spain’s Virginia Berasategui was simply untouchable at the Woodstock of triathlon, besting runner-up Leanda Cave of Great Britain by more than five minutes.
With names like Bozzone, Lieto, Colucci and Llanos on the start list, the men’s race at the 2009 edition of the Avia Wildflower Triathlon promised to be a good one. Unfortunately for the droves of camped-out spectators on hand, American Andy Potts had other ideas. Even with a two-minute stroll down the finishing chute with his son in tow, Potts topped Llanos by more than three minutes for the men’s title. The women’s race had plenty of firepower on the start list as well, even with superstars Linsey Corbin (USA) and Samantha McGlone (CAN) pulling out of the race a few days prior. Although it’s hard to believe anyone would have managed to top Spain’s Virginia Berasategui, who won the women’s crown with a five-minute margin over Brit Leanda Cave. Potts found himself in a position other than first coming out of the water, which is uncommon for the former University of
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Potts, Spain’s Eneko Llanos and American Jordan Rapp. Once on the run, Potts quickly found his way to the front and refused to let anyone come close, posting the fastest half-marathon of the group at 1:14:38. The run split was three minutes faster than any other competitor and gave him the overall win at 3:59:41. Llanos repeated his second-place performance from last year’s race, finishing with a time of 4:03:04. Brazil’s Reinaldo Colucci used a strong run to finish in third at 4:03:34. Unlike the men’s race, the women’s race featured only two leaders throughout the entire day. Great Britain’s Cave emerged from the water alone in first at a time of 24:58, followed by American Kristen Peterson and Aussie Pip Taylor. Cave held the lead through the beginning miles of the bike, but Berasategui used her strong climbing ability to take the lead on the hilly course. After hammering through the bike course in 2:39:01, the question became whether or not Berasategui would have enough left to hold off Cave and Hungary’s Erika Csomor, both of whom have a reputation for being very fast on the run. With each passing mile of the 13.1-mile run, Berasategui made it clear that the real race was for second place. The Spaniard reeled off a run of 1:26:44, comfortably securing the win in 4:35:00. Cave secured second place, finishing just over five minutes back, with Csomor completing the podium, another minute behind Cave.
Avia Wildflower Long-Course Triathlon Lake San Antonio, Calif. - May 2, 2009 1.2-mile swim, 56-mile swim, 13.1-mile run Women
Swim
Bike
Run
Total
1. Virginia Berasategui (ESP)
26:22 2:39:01 1:26:44 4:35:00
2. Leanda Cave (GBR)
24:58 2:41:17 1:31:05 4:40:13
3. Erika Csomor (HUN)
29:00 2:39:01 1:30:01 4:41:14
4. Tyler Stewart (USA)
31:27 2:41:57 1:27:04 4:43:45
5. Heather Wurtele (CAN)
28:31 2:41:49 1:31:43 4:45:22
Men
Swim
Bike
Run
Total
1. Andy Potts (USA)
22:19 2:20:03 1:14:38 3:59:41
2. Eneko Llanos (ESP)
23:21 2:19:16 1:17:44 4:03:04
3. Reinaldo Colluci (BRA)
24:08 2:19:14 1:17:39 4:03:34
4. Jordan Rapp (USA)
24:24 2:17:51 1:18:57 4:04:15
5. Joe Gambles (AUS)
23:24 2:19:15 1:19:43 4:05:09 july 2009
John Segesta/johnsegesta.com
“Watch out for the climb at mile 12!”
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a t t he r a c e s “Super challenging, but fun!”
Wouldn’t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!
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USA Triathlon Collegiate National Championship Lubbock, Texas - April 18, 2009
After two years in Tuscaloosa, Ala., Collegiate Nationals moved to Lubbock, Texas. For the first time, a sprint race was added this year.
U.S. Naval Academy Takes Overall Collegiate National Title By Brad Culp Perhaps more so than any other event in multisport, USA Triathlon Collegiate Nationals demonstrate that triathlon can be a team sport. It may be because America’s universities have produced many of the fiercest rivalries in sport, or maybe it’s the team scoring system, which places a greater value on team consistency over individual glory. The U.S. Naval Academy, of Annapolis, Md., placed only one athlete on any of the four individual podiums (both men and women compete in both undergraduate and graduate divisions), but the consistency of their nonpodium athletes put them well ahead of the other schools in the overall standings. Also basking in team glory was the University of California, Berkeley, which topped the Naval Academy by only one point for the men’s overall title, and the University of California, San Diego, which won the women’s crown handily over the University of Colorado, Boulder. 162
triathletemag.com
undergraduate female
Swim
Bike
Run
Total
1. Jessica Broderick (Colorado-Boulder)
23:15
1:11:36
40:24
2:18:34
2. Ashley Morgan (West Point)
26:55
1:10:13
39:16
2:19:06
3. Julie Rechel (Richmond)
24:48
1:13:33
38:56
2:20:00
4. Brittany Day (UCLA)
24:11
1:14:08
40:40
2:22:03
5. Kathrine Warren (Santa Barbara C.C.)
22:55
1:13:39
41:45
2:22:40
undergraduate male
Swim
Bike
Run
Total
1. John Dahlz (Cal-Berkeley)
21:05
1:01:13
36:31
2:01:13
2. Derek Oskutis (Naval Academy)
21:17
1:03:28
34:14
2:01:33
3. Cedric Wane (Colorado-Boulder)
22:56
1:01:24
34:39
2:01:42
4. Nicholas Vandam (West Point)
20:58
1:02:36
35:45
2:02:02
5. Kenneth Rakestraw (Cal-Berkeley)
23:42
1:02:27
33:47
2:02:28
graduate female
Swim
Bike
Run
Total
1. Darlene Hunt (UCSD)
23:27
1:11:59
42:06
2:20:49
2. Alice Henriques (Columbia)
22:35
1:13:26
46:48
2:25:55
3. Katy Blakemore (Vanderbilt)
24:30
1:16:08
42:36
2:26:30
4. Ashley Walker (Colorado-Boulder)
27:37
1:13:29
42:08
2:27:35
5. Erin Anderson (Iowa)
29:43
1:11:16
42:43
2:27:49
graduate male
Swim
Bike
Run
Total
1. Joe Munchak (Colorado State)
26:06
1:02:24
34:12
2:05:57
2. Steven Rosinski (Ohio State)
28:52
1:02:30
33:46
2:08:52
3. Timothy Ray (UCSD)
22:38
1:05:06
39:13
2:10:17
4. Todd Darlington (Colorado-Boulder)
23:33
1:08:46
36:32
2:12:01
5. Brandon Basso (Cal-Berkeley)
29:13
1:04:02
35:46
2:12:06
Team standings are based off of the place of each school’s top-four finishers in the overall male and female standings (1st place=1 point, 2nd place=2 points, etc). Each school’s male and female totals are then added together for the overall team standings. Similar to golf, a lower score means a higher place. The point totals for the top-five teams in each category are listed in parentheses. Team Results (Male)
Team Results (Female)
1. University of California-Berkeley (44)
1. University of California-San Diego (41)
2. United States Naval Academy-Annapolis (45)
2. University of Colorado-Boulder (69)
3. United States Military Academy-West Point (76)
3. United States Naval Academy-Annapolis (76)
4. University of Colorado-Boulder (93)
4. University of California-Berkeley (91)
5. Michigan State University (119)
5. United States Military Academy-West Point (101)
Overall Team Results 1. U.S. Naval Academy (121)
6. California-Santa Barbara (280)
2. California-Berkeley (135)
7. Michigan State (331)
3. Colorado-Boulder (162)
8. Cal Poly (486)
4. U.S. Military Academy (177)
9. Stanford (565)
5. California-San Diego (191)
10. Florida (593) july 2009
Chris Didario / USAT
1.5-km swim, 40-km bike, 10-km run
Members are par t of one of the sport’s best triathlon teams! Our pros have won 47 triathlons and recorded over 125 top-10 finishes since 2006. For more information and an application, please visit us online at www.NTTCracing.com or email us at NTTCracing@aol.com. We look forward to welcoming you onboard Team Sport Beans/NTTC! Team Sport Beans/NTTC is produced by the National Triathlon Training Camp (NTTC), which held the world’s first triathlon training camp in 1983.
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Americans Top Olympic-Caliber Field at St. Anthony’s Rough waters, strong winds no match for Potts and Wassner in St. Petersburg, Fla.
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Rated 5 times
him to hang on in the run and finish second with an overall time of 1:48:02. Great Britain’s Stuart Hayes rounded out the podium with a time of 1:48:45.
St. Anthony’s Triathlon St. Petersburg, Fla. - April 26, 2009
By Liz Hichens The 2009 edition of the St. Anthony’s Triathlon in St. Petersburg, Fla., came down to which athletes could overcome the obstacles that the race course threw at them. While the pros were left to battle rough waters, the age-group swim was cancelled due to safety concerns. In the end, Americans Andy Potts and Rebeccah Wassner dealt with the conditions just a bit better than the rest and took home titles at what has become one of the most famous triathlons anywhere on the globe. In the men’s race, Potts found himself in unfamiliar territory as he exited the water in fourth position behind Americans Dustin McLarty, Mark Van Akkeren and Matty Reed. Potts worked hard to make up ground on his fellow competitors, posting the second-fastest bike split behind Kiwi Terenzo Bozzone. With Reed out of the race because of a flat tire near the 10-mile marker, Potts continued his blazing pace off of the bike. Potts’ run of 31:38 gave him an easy victory with a total time of 1:46:33. Bozzone’s fast bike split allowed
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1.5-km swim, 40-km bike, 10-km run Women
Swim
Bike
Run
Total
1. Rebeccah Wassner (USA)
20:49
1:01:18
35:38
2:00:04
2. Sarah Groff (USA)
20:24
1:01:44
35:55
2:00:21
3. Sara McLarty (USA)
19:27
1:00:29
38:03
2:00:27
4. Jillian Petersen (USA)
21:32
1:01:53
36:07
2:01:48
5. Jasmine Oeinck (USA)
20:22
1:01:38
37:23
2:01:56
Men
Swim
Bike
Run
Total
1. Andy Potts (USA)
18:27
54:28
31:38
1:46:33
2. Terenzo Bozzone (NZL)
19:18
54:09
32:26
1:48:02
3. Stuart Hayes (GBR)
N/A
N/A
N/A
1:48:45
4. Richie Cunningham (AUS)
19:09
56:06
32:21
1:49:50
5. Andreas Raelert (GER)
19:34
55:43
32:24
1:49:54
SWEEPSTAKES RULES 1. No purchase necessary. To enter without ordering, send an index card to: Triathlete Colnago Sweepstakes, 10179 Huennekens St., 100, San Diego, CA 92121, with your name address and phone number. 2. This sweepstakes is sponsored by Triathlete, 10179 Huennekens St., 100, San Diego, CA 92121. 3. All entries must be received by September 31st, 2009. Triathlete is not responsible for lost, late, misdirected, damaged, illegible or postage-due mail. 4. Prize winner will be selected no later than October 1st, 2009 from among all entries received. Winner selection will take place under the supervision of Triathlete, whose decisions are final. Each entrant consents to the transfer of all information contained in the completed entry form to other companies. 5. The odds of winning are determined by the total number of eligible entries received. Taxes, where applicable, are the sole responsibility of the winner. 6. Potential winners will be notified by mail, telephone or e-mail. Potential winners must follow the directions contained in any correspondence and return all forms correctly completed within 7 days of the date of correspondence. Non-compliance will result in disqualification and the naming of an alternate winner. 7.All entrants will be eligible to win a Colnago Flight frameset.There is no cash exchange for this prize. 8. Employees of Colnago and Triathlete or anyone affiliated are not eligible. Sweepstakes subject to all federal, state and local tax laws and void where prohibited by law. 9. For the name of the winner, send a self-addressed, stamped envelope and letter of request to: Triathlete Colnago Sweepstakes, 10179 Huennekens St., 100, San Diego, CA 92121.
164
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july 2009
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“Plenty of porta-potties!” Wouldn’t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!
Morrison, O’Donnell Run to St. Croix 70.3 Titles
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Rated 15 times
pace. O’Donnell crossed the line with a winning time of 4:02:36. Amorelli picked up second 62 seconds later, with Cunningham rounding out the podium.
By Brad Culp
St. Croix Ironman 70.3
While St Croix 70.3’s demanding bike leg, which includes an ascent of the legendary “Beast,” is often the race’s deciding factor, this year’s champions secured their titles on the run. American Tim O’Donnell outpaced Brazil’s Igor Amorelli for the men’s crown, while Scotland’s Catriona Morrison ran by super-runner Mirinda Carfrae of Australia to net the women’s title. Luxembourg’s Dirk Bockel set the pace early on in the men’s race, emerging from the warm Caribbean waters in 24:00. Brit Stuart Hayes was only two seconds back at T1, with O’Donnell and Kiwi Bryan Rhodes another five seconds behind. Bockel’s 2:20:35 was the fastest split of the day, with Amorelli, Rhodes and Aussie Richie Cunningham only a few seconds off of Bockel’s pace. O’Donnell was the fifth man to reach T2 after riding 60 seconds slower than Amorelli (2:20:25). On the run it became clear early on that O’Donnell had the quickest legs on the day. His 1:17:05 half-marathon easily separated him from the field, as Amorelli ran two minutes behind the American’s
St. Croix, USVI - May 3, 2009 1.2-mile swim, 56-mile bike, 13.1-mile run Women
Swim
Bike
Run
1. Catriona Morrison (GBR)
28:05
2:41:04
1:23:29 4:32:38
Total
2. Mirinda Carfrae (AUS)
27:58
2:38:17
1:29:06 4:35:21
3. Caitlyn Snow (USA)
28:03
2:49:34
1:23:07 4:40:44
4. Nina Kraft (GER)
26:15
2:44:40
1:30:13 4:41:08
5. Lisa Bentley (CAN)
28:38
2:46:11
1:26:59 4:41:48
Men
Swim
Bike
Run
Total
1. Tim O’Donnell (USA)
24:06
2:21:25
1:17:05 4:02:36
2. Igor Amorelli (BRA)
24:16
2:20:25
1:18:57 4:03:38
3. Richie Cunningham (AUS) 24:10
2:21:07
1:20:28 4:05:45
4. Dirk Bockel (LUX)
24:00
2:20:35
1:22:32 4:07:07
5. Bryan Rhodes (NZL)
24:07
2:20:35
1:23:38 4:08:20
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a t t he r a c e s â&#x20AC;&#x153;The volunteers were amazing!â&#x20AC;? Wouldnâ&#x20AC;&#x2122;t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!
Henning, Paul Beat The Heat In China
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Rated 12 times
lead. He came into T2 with a 25-minute lead. Macel, running her way to a 3:35:44 marathon On the run, Henning struggled, but he used his for the victory. massive lead off of the Ironman China bike to claim victory with an overall time Haikou, Hainan, China - April 19, 2009 of 8:53:20. 2.4-mile swim, 112-mile bike, 26.2-mile run In the womenâ&#x20AC;&#x2122;s Women Swim Bike Run Total race, Tereza Macel 1. Charlotte Paul (AUS) 54:59 5:12:01 3:35:44 9:48:14 led the pro women into T1 with a time of 2. Edith Niederfriniger (ITA) 52:31 5:13:32 3:50:15 10:01:39 46:40. Following her 3. Tereza Macel (CAN) 46:40 5:04:22 4:17:29 10:13:43 were Hillary Biscay 4. Donna Phelan (CAN) 52:29 5:24:41 4:03:13 10:25:15 and Donna Phelan. Charlotte Paul 5. Kim Loeffler (USA) 1:03:44 5:06:37 4:14:43 10:29:53 was out of the water Men Swim Bike Run Total eight minutes back 1. Rasmus Henning (DEN) 40:04 4:29:53 3:38:22 8:53:20 of Macel. The heat 2. Patrick Wallimann (SUI) 50:40 4:49:49 3:36:35 9:22:46 quickly proved to be too much for the 3. Mike Schifferle* (SUI) 50:41 4:44:24 3:46:42 9:28:49 Macel, as she lost 10 4. Jozsef Major (HUN) 49:30 4:53:26 3:49:52 9:38:52 minutes of her lead in 5. Byung Hoon Park (KOR) 1:04:24 4:57:32 3:48:47 9:57:10 the first 5K of the run. Paul quickly caught * Age-group athlete
By Liz Hichens Many races come with the reputation of consistent heat and humidity, but Ironman China takes that claim to a new level. During the marathon, temperatures hovered around 110 degrees Fahrenheit with 90 percent humidity. The swim opened the day with mild temperatures in the mid-70s. The Nandu River was a challenge during 2.4-mile swim. Strong currents on race day, made the turnaround difficult. Skilled swimmers used the current to their advantage, with Rasmus Henning coming out of the water in 40:04. Last yearâ&#x20AC;&#x2122;s runner-up, Byung Hoon Park, battled the current and exited the water 24 minutes behind the leader. Henning carried his momentum onto the bike and expanded his
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a t t he r a c e s “Watch out for the climb at mile 12!” Wouldn’t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!
XTERRA’s King and Queen Rule in Sin City
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bike split. The Caveman was too fast and retook the lead on the run. Stoltz crossed first in 2:16:06, with Middaugh securing second place 32 seconds later. Hugo rounded out the men’s podium, .
By Brad Culp
For the third consecutive year, South African Conrad “Caveman” Stoltz and Canadian Melanie McQuaid won the XTERRA West title. The event’s move from Temecula, Calif., to Lake Las Vegas, Nev., did little to change the result. Many were surprised to see Canadian Christine Jeffery beat all the pro men out of the water. Super-bikers McQuaid, Shonny Vanlandingham (USA) and Renata Bucher (SUI) easily erased that deficit during the early miles of the bike. While Vanlandingham clocked the quickest ride among the ladies (1:29:17), McQuaid’s transitions gave her a lead heading onto the run. McQuaid broke the tape in 2:42:09, with Vanlandingham coming in 23 seconds later. Scotland’s Lesley Paterson grabbed the final spot on the podium. In the men’s race, Stoltz emerged from the swim just in front of countryman Dan Hugo. In typical fashion, the pair of South Africans looked unstoppable, but American Josiah Middaugh was making up ground. Middaugh assumed the lead with a ridiculous 1:12:48
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XTERRA West Cup Lake Las Vegas, Nev. - May 3, 2009 1.5-km swim, 30-km bike, 10-km run Women
Swim
Bike
1. Melanie McQuaid (CAN)
20:54
1:30:37 50:06 2:42:09
Run
2. Shonny Vanlandingham (USA)
20:43
1:29:17 48:53 2:42:32
3. Lesley Paterson (GBR)
20:52
1:32:57 47:31 2:43:14
4. Renata Bucher (SUI)
22:00
1:30:51 52:22 2:46:45
5. Christine Jeffrey (CAN)
17:43
1:40:14 N/A
2:50:30
Men
Swim
Bike
Total
Run
Total
1. Conrad Stoltz (RSA)
17:52
1:15:20 41:48 2:16:06
2. Josiah Middaugh (USA)
18:59
1:12:48 43:24 2:16:38
3. Dan Hugo (RSA)
17:57
1:14:20 44:34 2:21:12
4. Mike Vine (CAN)
18:32
1:20:05 43:45 2:24:06
5. Jasper Blake (CAN)
17:55
1:22:44 43:20 2:25:40
july 2009
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Wouldn’t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!
XTERRA First-Timer Wins in Rotorua By Brad Culp Perhaps having no off-road triathlon experience isn’t such a bad thing if you’re going for the overall win. Spaniard Ruben Ruzafa won XTERRA Worlds in his first try at the sport last October, and Kiwi adventure racing legend Richard Ussher did the same at XTERRA New Zealand this April. Defending champion Terenzo Bozzone (NZL) was back in Rotorua to defend his title, but with the focus shifted to Ironman events this year, he couldn’t keep up with his countrymen. Bozzone crushed the field in the water, but a quartet of Kiwis easily erased that deficit once om the bike. Scott Thorne (NZL) recorded the best ride of the day (1:06:49), but Ussher was only a few minutes off that pace. In the end, the adventure racer had a bit
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more left in his tank, and went on to break mountain bikers can run and posted the the tape in 2:03:33. Thorne finished just 31 day’s best run split (50:50) to make it to the seconds later and well ahead of third-place finish in third. finisher Mark Leishman, XTERRA New Zealand also from New Zealand. Annika Smail brought Rotorua, New Zealand - April 18, 2009 the most impressive off1-km swim, 30-km bike, 11-km run road resume to the table, Women Swim Bike Run Total but after swimming more than four minutes slower 1. Nicola Leary (NZL) 16:43 1:16:34 52:50 2:26:07 than the rest of the pro 2. Susie Wood (NZL) 16:30 1:18:51 53:04 2:28:25 women, she was forced to 3. Annika Smail (NZL) 20:57 1:17:02 50:50 2:28:49 weave through scores of 4. Nina Pedersen (NZL) 16:34 1:20:05 56:23 2:33:02 athletes to get back in the race. Nicola Leary (NZL) 5. Catherine Dunn (NZL) 16:43 1:21:21 56:00 2:34:04 proved to be smooth on Men Swim Bike Run Total the trail and hit T2 with 1. Richard Ussher (NZL) 14:05 1:07:17 42:11 2:03:33 plenty of cushion. With the result never really in doubt on the run, Leary crossed first in 2:26:07, just two minutes in front of Wood. Smail proved
2. Scott Thorne (NZL)
14:20
1:06:49 42:55 2:04:04
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1:07:49 46:06 2:08:47
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5. Terenzo Bozzone (NZL) 12:28
1:13:11 44:06 2:09:45
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“That water was COLD!” Wouldn’t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!
Tri-Festing in Galveston Island
One weekend, three races at the Lone Star Triathlon Festival. By Brad Culp Nowadays you can find a triathlon in just about every town in America with a population of more than 1,000 people. Finding a weekend-long multisport fest usually takes a bit more effort and a few more miles of traveling. With more triathletes than any other state (yes, even California), Texas is the ideal location for a three-race festival. The Lone Star Tri Fest, now in its third year, warms things up with a sprint race on Saturday and a choice of a half-iron or quarter-iron on Sunday. While the majority of athletes compete in only one event, plenty of true tri-zealots compete on both days. Austin-based pro Jamie Cleveland kicked
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the weekend off with a dominant win in the man ran more than 14 minutes faster than sprint competition, topping Todd Gerlach, who the next-fastest woman to win comfortably is from Austin, by more than two-and-a-half in 4:24:38. minutes. Gerlach had Lone Star Triathlon Festival – Half Iron the last laugh on Sunday, however, finishing Galveston Island, Tex. - April 5, 2009 third in the half-iron, 1.2-mile swim, 56-mile bike, 13.1-mile run 40 seconds better than Women Swim Bike Run Total Cleveland’s fourth-place 1. Peggy Yetman (USA) 33:54 2:22:54 1:24:49 4:24:38 showing. The weekend’s 2. Deanna McMullen (USA) 34:03 2:20:28 1:38:59 4:37:03 top honors went to 3. Susan Langley (USA) 34:09 2:30:37 1:33:53 4:42:00 Texans Jason McMil4. Ashley Johnson (USA) 37:20 2:26:47 1:34:22 4:43:05 lian and Peggy Yetman, who took home the 5. Amy McGrath (USA) 33:29 2:32:08 1:37:26 4:46:59 men’s and women’s Men Swim Bike Run Total titles in the half-iron 1:20:52 4:00:54 1. Jason McMillian (USA) 28:55 2:07:39 race. McMillian held off a blazing 1:16:56 2. Billy Edwards (USA) 31:58 2:11:14 1:16:56 4:02:35 run by second-place 3. Todd Gerlach (USA) 26:16 2:09:19 1:27:09 4:06:02 finisher Billy Edwards 4. Jamie Cleveland (USA) 26:23 2:13:18 1:23:58 4:06:42 to win the men’s race 5. Marcello Rosadini (USA) 26:19 2:20:00 1:25:26 4:14:37 in 4:00:54, while Yet-
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The Weight A
toward a kind of physical bootlegging, forever trying to stay below the radar and discreetly trade our pain for pleasures. But that pursuit and desire can turn into a wistful refrain and soon enough something hurts for longer than we remember it hurting. Ice and aspirin become under-the-table transactions. We might not look old, but our genie is fresh out of the bottle. I don’t know how many Ironman races an Ironman makes during his career. But I do know that if we say that we love something and don’t mean it, then what are we? Long races hurt for a long time. Maybe into our next lives. Short is the data proving this thesis but many are the anecdotes of excess. Fifty-some ultra events seems like a good number for a 20-year career. But for some reason, the idea of numbers in sport never seemed to pencil. And when I consider that it only took me 10 years to undo the damage of 20, to reach a point of homeostasis where the body works the way it’s supposed to, I wonder about the very idea of envelope-pushing, of the thrill and the hubris of barrier-breaking. It’s tempting now, with a health-conscious five-miler behind my day and a few old trophies lurking in some second-hand store, to pull the holier-than-thou rabbit out of the swim cap. It’s easier now to take that revisionist weight off my shoulders and say, “Fine, you want to roll the ball uphill, knock yourself out.” Because as endurance athletes we sometimes forget that we all risk the chance of growing long in the tooth and gray in the beard, of retiring to the barstool to bask in our own righteousness. But as athletes we cannot resist The Dream any more than we can an early morning run when sleeping late would improve our performance. The thrill of filling out a race entry is both an asset and our Achilles heel. Our overarching achievements in sport must be contextually bound by how we perceive their value. One person’s M-dot tattoo is another’s skin cancer. Lest we forget, the races we run bring with them their own kind of bearing, their own signature and stamp on our lives. And we won’t really know what that will be until we wake up from the dream. You might feel younger for the rest or you might finally realize that rust never sleeps and that you were caught red-handed with desires exceeding assets. Either way, the burden and blessing of excess is a way of being in the world. And if you never go, you’ll never know. 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.
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for the subjective, the intuitive and the uncalculated. The very notion of reaching balance is done on an Excel spreadsheet. Still, one person’s balance is another’s fall from the high wire. They tell me that I’ve competed in close to 50 ultradistance triathlons, though I’m sure an exact number exists somewhere. Most days this number means little more than a cursory nod to a former life, a footnote of entries on a tattered bank book. Other days, when the tired bones rise only with caffeinated Because as endurance athletes we someconvincement, I am times forget that we all risk the chance of sorry for the naïveté that allowed that growing long in the tooth and gray in the many trips to the beard, of retiring to the barstool to bask in iron well. I wish I’d known that nine or our own righteousness. 10 hours of struggle under a tropical sun are not conducive to a springy step. Leave any kind of meat out too long and it will turn bad on you. friend of mine has run every day for But there are times, mostly in the fall when nearly 17 years. He’s run through illness, the sun dances on the equinox and the shadows injury, childbirth and funerals. show themselves like a small dog in heat, that Some days I admire him. Other days I feel I’m more than OK with those miles skirting up pity. But it’s hard to be ambivalent. and down the asphalt ribbons. If I allow myself, His streak is more than a connected series I might feel something like accomplishment of sunrises and sunsets bracketing three- to or even success. five-mile jogs. It is more than a footnote on Lots of endurance athletes want to chock up some obscure running blog or a rumor passed the events like poker chips in their corner. But around the Boston Marathon expo. It is an if at some point the weight of that engagement inherent part of his identity, of who he is to pulls you under its own tabled tyranny of excess, himself and to the world in which he runs. will it have been worth it? If you don’t age well Athletes love numbers. The quantification enough or long enough to delight in your own of everything from GPS’d miles to power- bright memories pouring down like diamonds metered rides to races logged and feelings felt from an unpaved sky, will it have been worth all help create a distinctly numeric relationship it? If you won 20 events but walk on titanium with sport. People are ascetically introduced by knees and chromium hips, will you walk as tall their 10K PRs and plans for 70.3 races. Some- under the weight of your success? times it appears as if there is little room left As endurance athletes we have a tendency
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