2009-08 Triathlete by Alejandro Piñeiro

2009 HIGH-TECH GEAR GUIDE

GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE

NO.304

AUGUST 2009

STRIDE RIGHT:

QUICK FIXES

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THIENSVILLE

contents 8

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; Tri for a Cause; Iron Kids; Light Read

By Matt Fitzgerald

113 Training Feature 2: Sacroiliac Joint Syndrome By Brian Mathers, DC and Ben Greenfield, CSCS

triathletemag.com

14 7

16 Editor’s Note

106 Training Feature 1: Scientific Training for Poets

no. 304

118 1 13 DEPARTMENTS

TRAINING

august 2009

116 Lane Lines By Sara McLarty

118 Big Ring

By Lance Watson

125 On the Run

By Brian Metzler

128 Speed Lab

By Tim Mickleborough, PhD

131 Tech Support By Ian Buchanan

137 Dear Coach

By Paul Huddle and Roch Frey

140 Nutrition Q&A By Pip Taylor

142 Fundamentals By Ian Murray

144 Triathlon Heresies By Marc Becker and Alun Woodward

Columns 147 Cutting Edge By Jay Prasuhn

150 Triathlete’s Garage By Jay Prasuhn

152 Gear Bag 154 XTERRA Zone

By Melanie McQuaid

156 Ticket Punch

By Samantha McGlone

160 Kona or Bust By Matt Fitzgerald

162 Up Front

By Andy Potts

171 At the Races 192 Tinley Talks By Scott Tinley

august 2009

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features

no. 304

august 2009

On the Cover Cover: T.J. Tollakson • Photo by Robert Murphy 2009 High-Tech Gear Guide Shimano’s Electric Shifting T.J. Tollakson: American Bad Ass Prep Your Ride Like a Pro Stride Right: Six Quick Fixes Simplify Your Swim Stroke

48 High-Tech Gear Guide Our tribute to the often unnecessary but always lust-worthy world of hightech toys. By Brad Culp

70 Electronic Shifting: Take 3 Battery-powered shifting may seem like it’s a bit ahead of its time, especially since the industry’s first two attempts failed, but after taking Shimano’s Dura-Ace Di2 7970 for its maiden race, we believe the time is now. By Brad Culp 10

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76 The Thinking Man’s Triathlete T.J. Tollakson abandoned a comfortable career with Alcoa to live the yeoman’s life as a pro triathlete, and with a MacGyver style, he is improvising his own bike tech along the way. By Jay Prasuhn

48 70 76 118 125 144

95 The Toughest Man Alive U.S. Navy SEAL(s) David Goggins started competing in ultramarathons to raise money for charity and has since become one of the greatest ultra-endurance athletes in history. By Jim Gourley

82 What the Hell Were We Thinking? In honor of this year’s technology issue, we sifted through our 1984 archives to look back and make fun of what was “hightech” a quarter-century ago. By Brad Culp and Hunter Reed august 2009

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First Wave 12

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Fish-Eye Lens, Birds-Eye View ANDREW CHASTEEN The elite wave of the Oklahoma City Boathouse Triathlon dives into the Oklahoma River in the heart of downtown. Photographer Andrew Chasteen captured this shot from a bridge hanging over the starting pier.

august 2009

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First Wave 14

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august 2009

Satan’s Ironman BY MICHAEL RAUSCHENDORFER The island of Lanzarote in Spain’s Canary Islands provides some of the most striking scenery in all of triathlon, but it also has the most menacing bike course on the Ironman circuit. The race is so hard that after winning this year’s event, Scotland’s Bella Bayliss proclaimed that she may never race another Ironman again. We’ll call her bluff.

august 2009

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Editor’s Note No. 304 | August 2009 Publisher John Duke Associate Publisher Heather Gordon VP, Event Marketing Sean Watkins Editor Brad Culp, bculp@competitorgroup.com Managing Editor Somyr McLean Perry, sperry@competitorgroup.com Senior Editors Matt Fitzgerald, mfitzgerald@competitorgroup.com Jay Prasuhn, jprasuhn@competitorgroup.com 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

Medical Advisory Board Jordan Metzl, MD; Jeff Sankoff, MD

Tough Times for locksmiths I’d rather run a VHS-only movie rental store than a locksmithery right now. While I have no statistics to back up this claim, I’m under the assumption that the locksmithing industry has seen better days. The only piece of somewhat empirical evidence I have to prove this point is my set of keys. In just a few years, each of my three keys (apartment building, apartment, office) has changed from mechanical to electronic. Over the past few months, my bike’s components made the same change. (Read more about Shimano’s electronic Di2 system on page 70.) Both of these technological shifts pay little mind to the old adage, “If it ain’t broke, don’t fix it.” Nothing was wrong the mechanical iterations of keys and components, but this electronic stuff is just a little better. Unnecessary, but damn cool. And the same goes for the rest of our industry’s never-ending pursuit of technological perfection. I don’t need a power meter, dimpled wheel, GPS or electronic component group. But these toys make training and racing just a little better. For a so-called recreational sport, triathlon is hardly recreational. Our sport requires a bit more commitment than pick-up basketball or the YMCA’s softball league. It’s because of our steadfast dedication that every last little bit of speed becomes so important to us. We put in countless hours of training, which justifies throwing down a chunk of coin on a helmet to save a few extra seconds. Every 16

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second counts, right? When I was 16 years old I missed qualifying for the high school state championship swimming finals by one one-hundredth of a second. The margin between me and the last guy who earned a chance to go for the Illinois 100-yard butterfly state championship was too small to be seen by the naked eye. That was the margin by which Michael Phelps won his sixth gold medal in the 2008 Olympics. I was wrecked after that swim, but it taught me one very important lesson: Every little bit counts for something. I spent the following year doing everything right. I bought a faster swimsuit, I used all the highest-tech training devices and I never missed a practice. That year I ended up on the right side of that 0.01 margin between the qualifiers and those left out. In hindsight I know that my boost in butterfly speed was the result of harder training and not new technology. But knowing that I had all the best equipment helped me feel that I was doing everything possible to get the most out of that training. That sort of confidence is invaluable come race day. So train your ass off. If you feel like you’ve trained hard enough to justify squeezing out that last inch with some upgraded tech, go for it. This issue marks our annual tribute to tri tech. From the somewhat-necessary to the most lust-worthy bling, it’s all here. You don’t need all of it, but this stuff is damn fun to use and almost as good to look at.

Brad Culp

Jay Prasuhn

Graphic Designer Oliver Baker, obaker@competitorgroup.com

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 Heather Gordon

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 VP, Circulation & Production

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Starting Lines

Give It a Tri by mitch thrower I’m in the market for a new bike. Now that I think about it, I’m also in the market for a new wetsuit with unique rubber tension structuring to create forward thrust. In warmer climes, I might opt to buy one of the fabulous skin suits used by Michael Phelps in Beijing and by the speediest triathletes in Kona. In fact, I’d love to find some new running shoes that weigh almost nothing and correct foot pain. I’m also still looking for some new goggles that never leak or fog and don’t hurt when someone kicks my face during a swim start. Triathletes have changed the athletic world by seeking and adopting new technology. When their needs are not met, athletes invent solutions. Just ask Greg Lemond how much the Scott aero bar meant to him on the last day’s time trial of the Tour de France in 1989. Or ask almost any shivering, scared newbie how much triathlon-specific wetsuits meant to their quest to master the swim at the dawn of the sport. And now ask untold thousands about the importance of heart rate monitors in their pursuit of endurance fitness. From aero bars to new seat positions, 18

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from frame size to energy bars and gels, the unique needs of the three-sport athlete have successfully launched hundreds of products worldwide. It is the fearless quest by our sport’s pioneers that makes triathletes the test pilots in sport’s Area 51, trying out the most advanced, elegant, high-tech solutions in the quest to advance the limits of human endeavor. To swim faster, bike harder, run longer, triathlon has long borrowed and adapted technology, materials and engineering from the NASA space program. Space-born composite materials make lightweight, fast accelerating and shock absorbing frames for our bikes that look sexy and go fast. Just as the innovations from space flight have revolutionized how we live—there are more than 30,000 secondary applications of space technology in hospitals, offices and homes around the world, from smoke detectors to “blow rubber molding” athletic shoes—so too do the triathlon innovations involving speed and technology, psychology and motivation. The structured management of stress and exercise, nutritional analysis and application of a healthy diet, and the desire to seek and utilize the best equipment are all fueled by a will to make our journey a bit easier. And as our sport’s practitioners hunger

for the cutting edge in high-speed weaponry, it’s fitting and good that triathletes just like to buy new stuff. I remember a friend saying after a training run, “The thing about Triathlete Magazine is that when you get it, you read it and study the advertisements just as much as the articles because we’re all looking for the great new stuff.” It’s true. Triathletes are eager, early adopters of new products and technology. And as other markets have proved, early adopters are the trendsetters with great influence on the market. Triathletes love to try new things, and not just in the sport of triathlon. The sport’s founding fathers may have started out with bandanas, board shorts and beach cruisers, but their willingness to embrace new ideas will always fill our lives with much more than new products. This open-arms-attitude to new experiences, products, people and places affects every aspect of the sport—travel, training and racing. As you turn the pages of this magazine remember that if you discover something that might make your life easier, or more interesting, give it a tri. Train Smart, Mitch Thrower mthrower@competitorgroup.com august 2009

Mail Call It’s Not Raining Men

he June edition of Triathlete has inspired me, not just to increase my training and clean up my diet so that I look as good in a bikini as the models featured, but also to write to you. As far as the swimsuit edition is concerned, all I have to say is, where are the scantily clad men? You feature a number of beautiful, fit women in multiple styles, including many two-piece training suits that highlight their well-toned midsections and lean legs. But there is only one male athlete wearing chestcovering full racing suits. There seems to be an imbalance. I’ve seen men at the pool, and that’s not what they wear when they train. There are many handsome, fit men to pick from in the world of triathlon. Triathlon races are not just a smorgasbord for male eyes. We females also appreciate the eye candy and six-packs that abound at races. With more and more women entering the world of triathlon and reading your magazine, I think you need to offer more of a balance. Fair is fair, midsection for midsection. Amy Blizzard Uxbridge, Ontario, Canada

One Triathlon—That’s it?

hy did you use a model in your June issue that just completed her first triathlon last weekend, while the caption claims that she enjoys competing in triathlons? And another model has not completed a single triathlon. I would think there are enough attractive, experienced triathletes in San Diego County, or you could have stated that she is completing her first triathlon in mid-May (which is a great accomplishment). For a magazine I consider to be true to the sport, this was very disappointing to see. I put the issue back on the shelf and am questioning whether or not the gift subscription I am waiting to receive is something I am looking forward to. Brannen Henn San Diego

Breast Implants: Good for “Baywatch” Bad for Triathlete

was disappointed with your June 2009 cover photo featuring Stacy Kamano. When your feature story has to do with body image and whether or not triathletes are obsessed with it, I was disappointed to see someone on the cover that doesn’t look like she has achieved her looks completely naturally. (Yes, I’m talking about breast implants.) Whether or not I’m right about the photo in question could be another argument, but it’s just the 20

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fact that it is highly questionable that made me write to you. I’ve always enjoyed reading Triathlete because it seemed like one of the last few places where female athletes could be proud of their bodies in all areas, without artificial enhancements. It was refreshing and impressive to see what pure hard work and proper diet could do for our bodies naturally. I know triathletes are obsessed about everything else, but what’s next? Carbon implants? Kim P. Powell, Ohio

Just Like Calcium, Triathlon is Great for Kids

fter the Ironman 70.3 Florida this year, I had been beating myself up because my run was terrible. I was even questioning if I should compete in this distance or stick to the shorter ones. The very next day I went to a yearly meeting with my school about my 9-year-old son who has a hearing problem. (He can’t isolate sounds and had to use a special device for about eight months.) He had to struggle with this all his life and sometimes he feels frustrated. In our most recent meeting with his school, they told us that he has tremendously improved in the last two weeks. He is more independent and the teachers do not have to follow up on him at all. They asked us what had happened? What had changed? I then realized what the change was, and I could not stop my tears while I told them that he did his first triathlon on May 3. His confidence has grown so much that they are recommending that he be taken off special standards for fourth grade. He seems to be into it so much that he wants a tri bike, and one of the first things he said after he finished was, “I am a triathlete.” Hannibal Garces Via e-mail

Swimsuit Issue Inspiring

hen I received my copy of Triathlete, my first response was, “Wow! She does triathlons?” It was also super cool to learn that the June cover model is from Hawaii. Having run a number of marathons and having done the Waikiki rough-water 2.2-mile swim when I turned 50 more than 10 years ago, I recently decided it would be not only healthy, but more fun than my past many years of just running three times a week to take up triathlons from time to time. And I must tell you and any negative readers that I was further motivated by your cover, as I have a picture in my mind of triathletes being rather beat-up looking.

Keep the swimsuit issue up, including the fashion part, and why not compete with Sports Illustrated? It just might help increase your subscriptions and introduce more athletes to this elite sport. Simon Bebb Somewhere, Hawaii

May I Suggest My Husband?

s a 30-something mother of two children under 2, an Ironman triathlete and a Triathlete devotee, I am writing in regard to—you guessed it—the swimsuit issue. I have a board on the wall of my office with clippings from magazines, everything from hot legs in high heels to lean shoulders in a little black dress, which provide my daily motivation to put on my running shoes and work off my mommy middle. I find inspiration from beautiful women in bikinis. I know Stacy Kamano’s body lies somewhere inside mine. I just need to strip away a few layers to find it. What bothers me about your swimsuit issue is the men, or in this year’s issue, man. Lewis Elliot may be a fine athlete, with swimsuit-worthy shoulders, but speaking on behalf of the female triathletes out there, please give us more, not just more of Lewis. There are so many buff athletes in triathlon, –just close your eyes and point your camera. If you have trouble finding someone, may I suggest my husband? He’s hot. Or if you need someone from within the triathlon community, how about Keith Simmons, or look to your own Mitch Thrower or even John Duke, (I haven’t seen him in years, but I’m sure he can still make a statement in spandex.) Thanks and I’m looking forward to next year’s swimsuit issue! Nicky Schmidt Milford, Conn.

Praise for Andy Potts’ Column

really enjoyed the article by Andy Potts in the June issue. I must have told at least 15 triathletes, runners and others to get the issue and read how great a point Mr. Potts makes about focusing and breaking down big challenges. I can’t wait to read his next installment. Please keep them coming! Eugene O’Donnell Via e-mail

▲ Talk to Triathlete on Twitter Send your comments about the latest issue of Triathlete to TriMagEditor on Twitter for a chance to be published in an upcoming issue. Any and all abbreviations are allowed—just keep your tweet under 140 characters! august 2009

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IndusTRI News Analysis Pro Bike Reviewed Recipe Medically Speaking Kona Q&A Endurance Conspiracy Get Leaner, Go Faster Iron Kids Tri For a Cause Light Read

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august 2009

WORLD’S FASTEST TIRE Behold the world’s fastest tire—Bontrager’s Race X Lite Aero TT. Faster because of a cutting-edge casing technology that makes it light and supple. Faster because of a superior tread compound that rolls with unmatched efficiency. And faster because of a revolutionary aero wing design that dramatically improves airflow over the tire-rim surface. It’s wind tunnel proven to shed drag, save watts, and roll faster. And it’s so fast, you’ll think it has wings (which, as you know, it does).

IndusTRI Under Armour Releases Macca Triathlon Kit Ironman 2007 world champion Chris McCormack worked with Under Armour’s product development team to create the ultimate triathlon kit, which includes the company’s premium HeatGear fabric and custom construction focused on delivering the exact fit and functionality a triathlete needs. Under Armour’s innovative engineering and materials keep athletes cool, dry and light in any conditions. The 2009 limited-edition Macca replica kit will be available directly from Under Armour beginning July 7, the anniversary of Chris McCormack’s win at the Ironman European Championship in Frankfurt, Germany. The designers at Under Armour have created a kit with a spiderweb design, the company’s breathable HeatGear Metal fabric, nutrition pockets attached to the back and a 12-inch zipper to release heat. The kit is designed to solve overheating issues like those McCormack endured in Kona leading up to his 2007 win. There is also a pink ribbon on the left leg of the shorts, a nod to McCormack’s mother, who died of breast cancer in 1999. Five percent of the sale of each kit will benefit breast cancer charities. Visit Underarmour.com for more information.

USAT Partners with Wal-Mart to Support Youth USA Triathlon and nine area Wal-Mart stores have teamed up to provide 25 lower-income children from Colorado Springs, Colo., a prize package consisting of sports equipment to outfit them for the 2009 USA Triathlon Junior Olympic Festival to be held there in August. Each selected child will receive a bike, helmet, running shoes, swim goggles and sunglasses courtesy of Wal-Mart. Designers are also working on a racing uniform for the kids to wear during the race. Organizers are working to connect the kids with local triathlon coaches to ensure they are adequately prepared for the race. The USAT Junior Olympic Festival will take place on August 8 in Colorado Springs and will have events for athletes ages 7 to 19. It will include the Youth National, Youth Elite and Junior Elite national championships, but there will also be an open division for those who want to participate without the pressure of competing in a national championship event. Visit Usatriathlon.org for more information.

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Zone Labs Donates Nutrition Bars to Feed the Hungry in Portland, Maine Jim Buchanan, chief executive officer of Zone Labs, Inc., donated 23,000 nutrition bars to Preble Street, an organization that serves the homeless population of his hometown, Portland, Maine. The bars were delivered on May 15, and Preble Street will distribute them in the coming months through its food pantry, women’s shelter and programs that serve homeless youth. Living in Portland, Buchanan recently had the opportunity to meet with Preble Street’s directors, and after hearing about the organization’s mission and need for food supplies, he was moved to contribute. “Since we’re in the nutrition business, we have the means to offer support and to help individuals in my hometown, which is extremely important to me,” says Buchanan. With increased eco-

nomic insecurity caused by the recession, demand for food at Preble Street has risen dramatically. The food pantry has seen a 30 percent increase in visitors this year. “Ninety percent of the food Preble Street distributes is donated, and we can only keep up with the need with the help of people like Jim,” says Mark Swann, executive director of Preble Street. For more information about Zone Labs, visit Zonediet.com. For more on Preble Street, visit Preblestreet.org.

Blueseventy Announces Swimskin Buy-Back Program Blueseventy unveils its swimskin buy-back program to help consumers and athletic organizations comply with new rules established by FINA’s Dubai Charter regulating length, thickness and buoyancy effects of suits in competition. Blueseventy wants to help lessen the financial impact of the requirements on consumers.

To take advantage of this program, you must buy a Blueseventy Nero swimskin and take your eligible product and the receipt to a participating retailer in January 2010 to receive a substantial rebate off a new Blueseventy product. You will receive a $200 rebate off a Nero comp fullsuit, $160 off a Nero comp kneeskin or a Nero 10K fullsuit, and $110 off a Nero legskin. This program is only available at U.S. dealers, but the company hopes to expand it internationally by the end of this year. Visit Blueseventy.com for more information.

Focus Bicycles to Be Distributed in the U.S. Derby Cycle Werke GmbH announces plans to distribute its high-end Focus bicycle line in the U.S. The company produces bikes for Team Milram in Europe and the Andreas Walser line of time trial and triathlon bikes. Focus chose Scott Rittschof, who has owned bicycle shops in San Diego and has worked with PowerBar in Munich, Germany, to head the U.S. division of the company. “The German-engineered and assembled road, mountain, cyclo-cross and time trial/ triathlon bikes will deliver the highest quality and technology at prices that guarantee high value to the consumer.

“Focus bicycles such as the Izalco and Cayo road bike models represent the best in design and engineering and are produced through the most efficient processes you’ll find anywhere,” says Rittschof, The company is setting up its headquarters and distribution center in Carlsbad, Calif. The bikes will also be available at higher-end bike retailers throughout the country. Focus hopes its bikes, which are popular with elite European cyclists, will enjoy similar success in the U.S. Visit Focus-bikes.com for more information. august 2009

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FuelBelt is the exclusive supplier of Gatorade Endurance Formula powder to specialty stores throughout the USA. Visit fuelbelt.com to find a store near you, and check out our 2009 collection of hydration belts and accessories.

AYourTransition in Tax Policy local government might have a different definition of race registration than you do. By Jim Gourley In these uncertain economic times, death and taxes, as Benjamin Franklin observed, remain certainties. However, Franklin was a 26

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founding father rebelling against unreasonable and unbearable taxation. Would he think the proposition of bicycle taxation unfair?

C hec king in Such is the severity of the economic downturn that steps our government is taking to deal with it are now drawing attention in cities across the country. Beginning this year, as part of the $789 billion stimulus package, the federal government allows tax breaks for businesses whose employees ride their bikes to work. Appropriately named the Bicycle Tax Credit by its creator, Oregon Democratic congressman Earl Blumenauer, businesses can now reimburse employees up to $20 a month for cycling-related expenses. This can subsequently count as a tax deduction for the business. It’s ostensibly in line with several of President Obama’s ideas for promoting a better environment, encouraging people to take a more active role in exercise as preventive health care and reduce dependence on foreign oil. It seems like a good plan. City and state governments across the country have other ideas, ranging from cutting funding for bicycling infrastructure to direct taxation of cyclists themselves. From Honolulu to New York, the idea of cyclists getting off with a free ride on the public byways inspired local officials to try to squeeze a few extra dollars out of bottle cages and into public coffers. Taking center stage in is the firestorm over proposed taxation of bicycles in Oregon. Specifically Oregon’s Third Congressional District, represented by none other than Earl Blumenauer. In March, state representatives Wayne Krieger (R-Gold Beach) and Sal Esquivel (R-Medford) introduced House Bill 3008 to the legislative assembly. The law would require all persons over the age of 18 to register their bicycles and attach a state-issued license plate to them. The fee for the registration and twoyear renewal would be $54. The fine for not registering—$90. This automatically gouges cyclists for at least three months’ worth of their economic bailout dollars. Portland isn’t the first city to try such a measure, and attempts at two-wheeled taxation have met with varying degrees of success over the years. Managing the income of public dollars and the output of public bike lanes, lockers and racks is an infrequent but highly controversial topic in most states, save for one. In Hawaii, there’s been a bike registration fee of $15 for nearly 20 years. According to Mitchell S. Nakagawa, executive director of the Hawaii Bicycling League, the law’s been successful in the development and maintenance of bicycle infrastructure. In addition, 2 percent of all eligible highway funds to be spent on bicycle infrastructure projects. Everyone accepts it as august 2009

John Segesta/johnsegesta.com

Ne w s A n a l ys i s

C hec king in necessary and beneficial. Other regions of the country aren’t so agreeable. Los Angeles had a bike licensing law on the books until this year. No one complained about the $3 fee for a bike license. Then again, no one paid it, either. Whether it was out of ignorance or public disobedience can’t be determined. What’s relevant is how the measure met its demise. It seems that public outcries of disapproval increased once the LAPD actually started to enforce the law, which it had apparently overlooked as well. After months of protest, the city council suspended the measure on Jan. 22. New York City, winner of the first annual Institute for Transportation and Development Policy sustainable transport award, an achievement based largely on reallocating more than 49 acres of road for cyclists and pedestrians, is considering budget cuts in cycling infrastructure to deal with dwindling resources. Meanwhile, bike theft remains a huge deterrent to those who would ride to work if only there were more space in city bike lockers. According to Rep. Krieger’s office, Bill 3008 was designed “to give the bicyclist the opportunity to take part in paying for the cost of the bike lanes, parks and paths.” This carries

the sharp implication that somehow cyclists are bumming off of the tax-paying motorists by using roads built with gas tax funds. This rhetoric is mirrored by Seattle Times editorial page editor James Vesely, who, in December 2008 column opined, “Cyclists, known for their community spirit and exalted senses of self, should welcome this opportunity to help the government support their activities, which is an explosion in the number of people pedaling the roads in America’s most bike-populated city.” Karl Rohde, government relations and public affairs director for Oregon’s Bicycle Transportation Alliance, says people who hold such opinions need to check their tax math. More than 7,000 bicycles cross the bridges leading into downtown Portland every day, leading to the phenomenon of “bike jams” during rush hour. While frustrated motorists fume at people slowing traffic on their bikes, consider what adding 7,000 cars to daily traffic volume would do to the daily commute, let alone parking. And this is with only 6 percent of the city’s population pedaling. Next is the issue of cost. According to Rohde, a one-mile stretch of highway costs about $50 million. For the same price, you

could build Portland’s entire bicycle lane network, which is one of the most extensive in the country. Finally, the gas tax isn’t the sole source of revenue for roads in the state. In Portland, utility bills carry a specified charge for road usage. Property taxes also go toward road networks. In short, everyone pays for roads, whether they drive, bike or run. Considering that cyclists put less wear and tear on roads, he argues that they pay more than their fair share. The Los Angeles situation brings up another counterpoint to those who maintain a bike license fee is a good idea. If only half of the population registers their bikes, how do you corral the 4,000 outlaws? To make such a law practical on a statewide basis, the DMV database would require updating, metal would have to be purchased for plates and machines used to make the plates re-tooled and brought up to production speed. By the time it’s all put in place, how much of the tax goes toward funding bike infrastructure—and how much simply funds the mechanism itself? Look for an update on the proposed legislation in next month’s issue.

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Pro Bike

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Saddle Selle San Marco TriathGel Women’s Travel case Trico Sports Iron Case (not pictured) FITTER Alex Gallego, Missoula Bicycle Works

seat post Ritchey WCS integrated for mast

Headset Full Speed Ahead Orbit IS, 1 1/8”

Aerobar Vision Tri Max carbon R-bend

Frame Scott Plasma II, size small

Hydration Zipp bottle cages

Pedals Speedplay Zero

Groupset SRAM Red 10-speed, 11-23 SRAM Red cassette

Crankset Full Speed Ahead Krono, 53-39, 170mm

Tires Continental Competition, 700 x 21mm tubulars

Wheels Zipp Sub9 disc tubular, Zipp 404 front tubular

Linsey Corbin’s Scott Plasma II Contessa Linsey Corbin put this bike at the forefront at the Hawaii Ironman last year. A ridiculous pre-race training ride of the course—followed the next day by an 80-miler—helped Corbin turn in a 5:14 bike on race day and a fifth-place result in Kona last year. Of course, when we called her for details for this article, she was getting ready for a big block: a 170-mile ride Saturday with five mountain passes, backed by a 75-mile “easy ride” on Sunday. “I seem to do well with these big blocks,” she said. No doubt. Corbin runs a fairly neutral to slack aero position, with her saddle nose dropping about two centimeters behind the bottom bracket. “My fit got all screwy when I changed bikes a few years ago, and my cycling showed it,” she said. “When I started riding Scott last year, my fit started getting dialed. I think you could say I’m pretty happy with how my bike is now.”

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Robert Murphy/robertmurphy.com

By jay prasuhn

Linsey Corbin this year at Ironman 70.3 New Orleans.

august 2009

Re v i ew e d

“Fit Soul, Fit Body,” by Mark Allen and Brant Secunda $25 By Barry Siff After six unsuccessful attempts at the Hawaii Ironman World Championships, Mark Allen realized what he needed to win. It was race day 1989, and he swam on the heels of Dave Scott, the sixtime Ironman World Champion, for 2.4 miles. He biked 112 miles as close to “The Man” as legally possible. Now he was more than halfway through the marathon, running six-minute miles side-byside with the champion. “My mind went quiet, and suddenly I caught sight of something hovering just above the lava to my right. It was a man, someone I’d seen before,” writes Allen, in his book, “Fit Soul, Fit Body.” He saw the vision one more time before he made his move and finally defeated Scott, which began his run of six Ironman titles. “That day marked the end of a long journey at Kona. It also signaled the beginning of another,” writes Allen. It is the latter that this book is all about. The image Allen saw that 30

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C hec king in day in 1989 was that of a Huichol Indian shaman, Don Jose Matsuwa. Brant Secunda, co-author of this book, studied for 12 years under Don Jose, and became Allen’s shaman mentor following the victory in Kona that year. “Fit Soul, Fit Body” offers insights into general fitness training, such as weights, stretch cords and nutrition. This comprises the “fit body” chapters, which is broadly written for a population beyond triathletes. However, it is the “fit soul” portions of the book that are unique, and speak directly to the Huichol influence. It includes theory and practical exercises, and goes well beyond the popular concept of “mental training.” “Mental training for most people is sort of an intellectual process where you practice ways to overcome thoughts that get in the way and replace them with other ideas or images that help you in whatever it is you are doing. We then take this to another level where you can have direct experiences of happiness, joy, feeling gratitude and having an inner calm as your starting point for going forward,” explains Allen. “It is, indeed, a spiritual experience when you connect to the world of nature through your heart.” “Quieting the mind” is one of the key tenets of the Shaman teachings. When Michael Jordan would score 60 points in a basketball game and literally shoot a free throw with his eyes closed, we called it “being in the zone.” The lessons and exercises put forth in “Fit Soul, Fit Body” are designed to help the reader do this when needed, rather than just hope it happens when needed. Some may find this book a bit heavy in thought, perhaps too spiritual in nature. However, for the average triathlete, there is good information in the “fit body” sections of the book. And if one can accept even a portion of Allen and Secunda’s teachings of a “fit soul,” it will prove a valuable addition to standard swim-bike-run training. Fitsoul-fitbody.com

Infinit Nutrition price varies By Matt Fitzgerald

Most sports drink reviews include some message that there is no ideal sports drink for everyone and that each athlete must research and experiment to find the product that works best. Usually this message is true. But Infinit Nutrition gives the sports drink reviewer fits by allowing athletes to customize sports drink formulas and thus undercutting the twofold intent of the “no-product-is-best-foreveryone” message. Athletes can do all of the research and experimentation they need to find the product that works best for them with the tools on the company’s website, testing their custom blend and then tweaking it if needed. Even beginners who know nothing about sports nutrition and little about their individual needs can use this process successfully. “On the website there’s a link to an interview that does an excellent job of giving customers a starting point,” says Infinit founder and president Michael Folan. “It presents a series of questions about body mass, sweat rate, history of muscle cramping, how you train, etc.” Answers to

these questions are used to set five variables: flavor strength, caloric content, the amount of carbohydrate, electrolytes, protein, amino acids and caffeine. You can also skip the makeit-yourself process without sacrificing much by choosing one of Infinit’s pre-set formulas. That’s what I did, tossing a 25-serving bag of the “road race formula” in fruit punch flavor and a bag of the “marathon formula” in lemon-lime flavor into my virtual shopping cart. I tried both formulations during a weekend’s Ironman training. On Saturday I rode three hours and used the road race formula. I normally use Accelerade, so I was confident that my stomach could tolerate the protein. The flavor was light, which I prefer on long rides, on which I tend to get thoroughly sick of sweeter sports drinks. Sunday I used the marathon formula on a one-hour run, but in the past I’ve found that I perform best on long runs when I take in protein. So I think I’ll use the road race formula for all of my workouts until it’s gone and donate the marathon formula to a friend. Infinitnutrition.us august 2009

Re v i ew e d

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Sport Quest Motivator $20 for 30 servings & Interphase $40 for 24 servings By Brad Culp

Southern California-based Sport Quest founder Gurudutt Ramakrishna, known to most as G.R., is a bit of a nutrition geek, which is a good thing when you run a nutrition company. Before I competed in Ironman Florida two years ago, I e-mailed G.R. to ask his advice for my race-day nutrition plan. I told him that I was planning on using only CarboPro (Sport

Questâ&#x20AC;&#x2122;s most famous product) and bananas throughout the entire race and wanted his take on when to fuel-up and how much to use. Roughly two hours after I sent G.R. that e-mail, he wrote me the single longest electronic message Iâ&#x20AC;&#x2122;ve ever received, detailing exactly what to eat and when to eat it. I stuck to G.R.â&#x20AC;&#x2122;s prescribed plan from the start of the race and 10 hours later I had finished the best race of my life and knocked almost an hour off of my previous Ironman PR. The point of my anecdote is that this guy knows his stuff, and his nutrition IQ goes beyond the ingredients of the incredibly popular CarboPro. For a boost before a race or workout thereâ&#x20AC;&#x2122;s Sport Questâ&#x20AC;&#x2122;s Motivator capsules. These capsules are designed to provide a Red Bull-like rush of energy without making you feel like someone is holding a blowtorch to your esophagus. You know that unpleasant

sensation of rising stomach acid that comes from drinking too caffeine? These caps donâ&#x20AC;&#x2122;t do thatâ&#x20AC;&#x201D;thank God, because I agreed to test it for a month. Like many other energy boosters, the caffeine rush will be more pronounced for those who are sensitive to caffeine. An added bonus is the 40mg of Gingko Biloba, which Sportquest claims is a mental booster. Whether you buy into the benefits of Gingko or not, it certainly canâ&#x20AC;&#x2122;t hurt. Additionally, each two-capsule serving of Motivator provides of 70mg of B vitamins and 333mg of L-Tyrosine, a non-essential amino acid that plays an important role in protein synthesis. After you pop a few Motivator caps and tear the cranks off your bike, you can recover with G.R.â&#x20AC;&#x2122;s Interphase Recovery Matrix protein supplement. Science nerds can rejoice in the precise blend of slow-and fast-digesting proteins, while gluttons will dig the fact that it tastes better than 90 percent of protein powders on the market. I even made a chocolate milkshake with it and it didnâ&#x20AC;&#x2122;t taste half bad. Itâ&#x20AC;&#x2122;s also available in vanillaâ&#x20AC;&#x201D;chocolate gets my vote. Both flavors are 100-percent gluten-free. Sportquestdirect.com

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Recipe NEW

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JonAs colTing’s Tyme lAmb choPs wiTh oven-bAKed rooT vegeTAbles Jonas Colting, winner of the 2007 Ultraman World Championships, released a cookbook in his native Sweden that will make its way to this side of the Atlantic by the end of 2009. The English title is “I Just Want to Look Good Naked,” and it provides numerous healthy and hearty recipes to fulfill the nutritional needs of endurance athletes with

delicious food. He follows an open-ended approach to cooking, preparing however much food he wants at the moment with whatever spices he wants then. We asked him to provide an estimate of his preferred spice balance to use as a starting point, but he suggests making this recipe first and foremost to suit your personal taste.

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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. 2In 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. 3Results 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.

ingredienTs

direcTions Lamb chops 1 clove garlic per lamb chop, minced 1. Cut the vegetables into sticks and spread 1 stem of fresh thyme per lamb chop, them on a baking sheet, toss with olive chopped oil to prevent sticking, add sea salt and A pinch of sea salt minced garlic. Bake in the oven at 425 A pinch of black pepper and white pepper degrees for 20 minutes. 1 tablespoon butter 2. Cook the lamb chops in a frying pan with Carrots some butter and get a nice color on both Parsnips sides. Feel free to spice to your liking, but Potatoes I use sea salt, black pepper, white pepper Turnip and freshly minced garlic. Mix in some Broccoli fresh thyme at the last minute. When the Red Onion vegetables have a nice color, take them Apples out of the oven and serve them with the Olive oil to prevent sticking lamb chops.

Cut this page out and save it in your recipe book! 32

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august 2009

IT’S YOU VS. YOU IMPROVE YOUR ENDURANCE TO IMPROVE YOUR RESULTS.

NEW T H E U LT I M AT E L I N E O F P E A K P E R F O R M A N C E P R O D U C T S The breakthrough formulations of Pro Performance ® AMP are designed to increase stamina, power, endurance, energy and strength. Amplifi ed Muscle Igniter 4X features ingredients shown to improve cardio endurance by fi ve minutes,1 delivers 300% pre-workout calorie burn 2 and increases physical and mental intensity. Now, with Pro Performance ® AMP by GNC, you can bridge the gap between the athlete you are and the athlete you can be. CLINICALLY TESTED. PROVEN RESULTS. ONLY AT GNC.

IN V EST IN YOU R PER SONAL BEST. SHOP NATIONWIDE OR AT GNC.COM 1A 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. 2 In a clinical study, a group of 25 participants exercised on the treadmill on two occasions. On one occasion, they used the calorie burn blend in Amplified Muscle Igniter 4X 60 minutes before exercise and on the second occasion, they took a placebo. Results showed a 300% increase in calorie burning before exercise when subjects consumed the calorie burn blend compared to results observed on placebo. 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

Medically Speaking

The Physiology of Triathlon Jamie, a 40-year-old triathlete, came in to see me last week. “Hey, Dr. Metzl,” he said, “my brother keeps beating me in long-distance triathlons. I can kick his butt in the shorterdistance races, but when we get to long-course races, he toasts me. I’m having trouble holding my head high. What can I do?” Jamie is hardly alone in wanting to go faster and, more importantly, faster than a sibling or friend. Chances are you do, too. So let’s look at the physiology of triathlon to figure out how you can improve your speed. For all of you who wake up at 5:30 a.m. to get on your bike, hop into the pool or do a run workout, here’s the bad news. Much of your potential, maybe even 60 percent to 70 percent once you are relatively fit, is genetically predetermined. That’s right; your genetics make a huge difference. So much so that if you want to create kids who are successful in triathlon, you would be well advised to go find someone of the opposite gender who is faster than you and procreate with him or her. Does that mean we can all hit the snooze button and go back to bed since our fate is predetermined? Absolutely not. Let’s go after that other 40 percent! When we talk about success in endurance sports, there are several important things to consider. Successful triathletes generally can generate large amounts of energy through a process called aerobic (with oxygen) metabolism. This is in contrast to sprinters, who need quick bursts of speed, which are achieved through anaerobic (without oxygen) metabolism. The goal of triathlon training is to find ways to efficiently increase aerobic metabolism. This is sometimes measured through a VO2max test, which can assess the body’s ability to maximally utilize oxygen, and thus make energy, during intense exercise. Even more predictive is the lactate threshold, the level at which lactate, a product of muscle metabolism, can’t be cleared fast enough and muscles start to fatigue. So how does a triathlete go about improving his or her own physiology? There are several main workout patterns that, when executed at the correct frequency, help athletes achieve their physiologic potential. Triathletes who are looking to improve their physiologic profile should make sure to work on each of them in different amounts, 34

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based on the timing and distance of their target event. 1. Endurance training: Aside from the musculoskeletal importance of spending sufficient “time on the bike, time on the feet, and time in the pool,” endurance training truly is an essential component of building a physiologic base. Prolonged workouts at moderate intensities are the best endurance builders. They should be done year-round, with increased duration closer to your goal races. 2. Tempo training: Once the base is in place, tempo training, which consists of moderately sustained efforts at moderately high intensities, can be used to further increase the lactate threshold. 3. Interval training: We all hate it; we all love it. Intervals are short, repeated high-intensity efforts that increase aerobic capacity, speed and fatigue resistance. Because of the discomfort it causes, many triathletes do not do enough interval training. 4. Circuit training: Stronger muscles generate more force, which improves speed. Regular strength training is a key part of triathlon training, as it makes muscles much more physiologically efficient and much better able to absorb joint loading force from exercise. So, whether you are my brother Jamie or a triathlete who wants to go faster anywhere in the world, make sure your training program includes regular doses of the components described above. Paying regular attention to these physiologic tips and combining them with good technique, nutrition and body awareness, will enable you to “kick it” all the way to the finish line. Jordan D. Metzl, MD, is a nationally recognized sports medicine specialist at Hospital for Special Surgery in New York City. In addition to his medical practice, Dr. Metzl is a 27-time marathon runner and six-time (and counting) Ironman finisher. For more information, visit Drjordanmetzl.com. august 2009

John Segesta/johnsegesta.com

By Jordan D. Metzl, MD

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Kona Q&A

C hec king in You and Amanda would make ideal contestants on the reality show “The Amazing Race.” Would you be up for the challenge? Honestly, we talk about that a lot. With my knowledge of geography and map reading skills and Amanda’s negotiation skills, I think we would be awesome. We have actually looked into it, but unfortunately you have to be U.S. citizens. Give the Aussies a go! Let us on your show! You now have two IM titles to your name, plus you were recently ranked third in the world for long-distance triathlon. What are the pinnacle goals for you in the sport? Is it all about winning Hawaii someday? I see my Ironman career as a ladder that I am climbing one rung at a time. When I competed in my first Ironman in Western Australia in 2004, it was all about finishing. The following year it became about trying to qualify for Hawaii. The next season my goal was to place in the top five in an Ironman event. Last year I set out to win an Ironman. I have long-term goals for the next 10 years, and they definitely include winning the sport’s ultimate prize, the Hawaii Ironman. But at only 27, I am not focusing all of my energy on Hawaii just yet. I view every year that I line up in Kona as experience to help me one day win the World Championship. Hawaii can be so hit and miss, so at this stage I’m focused on winning more Ironman titles.

Q: A: Luke McKenzie By Holly Bennett

It’s nearly impossible to inter view you without bringing up your girlfriend and fellow pro, Amanda Balding. What’s more challenging: winning an Ironman or keeping pace with her boundless energy? Amanda is definitely the most energetic girl I have ever met. Racing an Ironman is tough, but keeping up with her is a challenge in itself. We are constantly on the go and she is always looking for new adventures.

You do seem to have the dream life--traveling the world training and racing together. How does your relationship help to fuel both of your competitive pursuits? What about when one of you has a bad day at the office? Is it hard when one of you is ready to celebrate and the other is on the verge of tears? We’re extremely fortunate and grateful that our sport allows us to live and travel all over the world. And it’s awesome that we’ve found in each other a partner who loves to travel and follow our shared passion for triathlon. We’re super supportive of each other. We don’t often race the same Ironmans, so usually one of us is on the sidelines to support the other. Recently, though, we both raced Ironman Malaysia. Unfortunately, Amanda was sick and had to pull out during the run leg. It was really disappointing for her, as it is the one race she’s dying to conquer. On the flip side, I won the race and it was awesome to have her at the finish line to share the experience. So sometimes it can be bittersweet.

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You’re also an avid surfer. To me, that shows a guy who enjoys the rush and exhilaration of speed. So why are you drawn to the longer endurance distance of the full Ironman? Surfing has been part of my life as long as I can remember. My parents took my sister and me to the beach every chance they had. Surfing is always a great release from the daily grind of training and racing. The challenge is the reason I race Ironman. I first witnessed Ironman as an 8-year-old in Forster in 1990. I idolized those guys and would often take off on my mountain bike—complete with cheap clip-on pedals —riding all around town for hours, imagining I was racing an Ironman. The day Pauli Kiriu swam in my lane at the Forster Aquatic Center was one of the most exciting days of my life! Growing up I just knew my destiny was to race Ironman and be like my idols.

Q: A:

What do you think about out there on the Ironman course? It’s hard to say what you think about for eight-plus hours. I spend a lot of time calculating my nutrition and my mile or kilometer splits on the run. When it gets tough, I try to draw on inspiring sporting moments that stick in my memory—for example, Haile Gebrselassie running his 2:03 marathon world record in Berlin, or his

amazing sprint finish to victory at the Sydney Olympics against Kenyan Paul Tergat. Of course the 1989 Ironwar between Dave Scott and Mark Allen has popped into my head during races. Those moments made real champions, and going there in my mind helps justify the pain I’m experiencing.

Q: A:

What’s one of the oddest things a spectator has done to you during a race? The first time I raced Wildflower I was having back spasms early in the run. I started to walk and had conceded that my race was over, but I was in the middle of the bushes on a trail. I eventually came out into a clearing to find the infamous nude aid station. It was the weirdest thing, having several young, naked university ladies fussing over my cramping back!

Q: A:

What’s one of your most embarrassing racing moments? During my first ever ITU World Cup race in 2002, I crashed and took down Olympic champion Simon Whitfield. Unfortunately Simon broke both his wrists. The boys didn’t let me forget that one for a while.

Q: A:

What about post-race—do you help fuel the stereotype of Aussies being big drinkers? I am not actually a massive drinker, but I do enjoy an adult beverage after a big race or at the end of the season. I’m more into wine than beer, but after a race I will usually drink a Corona or a Dos Equis. It was definitely a shock to me when I won the Ironman Florida Beer Mile last year. Apparently I was disqualified for “spillage,” though I’m still claiming that title—I really only spilled a little bit when I choked. It was extremely hard work, and I still cringe at the thought of sculling that beer and sprinting those quarter miles on the sand.

Finally, for each of the following, is it a DO or a DON’T? Men racing in Speedos? Bring back the budgy smugglers! DO IT! Compression socks during a race? Not a chance. DON’T! Drafting? There needs to be a massive shake up to sort out the problem. DON’T! Finish line marriage proposals? Over it, not original anymore. DON’T! Pre-race beer carbo-loading? A glass of wine settles the nerves and helps you get a good night’s sleep. But I’m not so sure about beer. DON’T. Pre-race sex? I cut us off four nights before a big race, and Amanda is never happy about it! She tries to trick me by saying, “But it’s still five nights until the race!” august 2009

John Segesta/johnsegesta.com

Q: A:

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Endurance Conspiracy

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Summer Vacation By Tim DeBoom My brother, Tony, used to call me “Sunshine Boy” because he often caught me daydreaming. I still remember staring out the window throughout elementary, junior and senior high schools. It wasn’t that I hated school but that I longed for summer vacation so much. Summer was a break from the monotonous. Time to change things up and take advantage of the spectacular weather. And let’s face it—a triathlon season is just like a school year. It’s long and may become monotonous, and there is always a big test at the end of it. Just like those summer vacations during school, a mid-year break in your triathlon season can do wonders for you. When I started racing two Ironmans in one season, I quickly realized the need to split the year into two halves. This is typical for me: a winter of base-building, an early Ironman, and then several shorter, faster races in the first half of the year. Toward the end of this sequence my fitness slowly plateaus, and I begin to dread travel and, consequently, races as well. This is a sure sign that I need a mid-season sabbatical. A few days of complete rest are a good way to start, followed by a return to some longer, easy base miles over a two- to three-week period, which usually gets the body headed back in the right direction. I remember my break in 2003 as one of my favorites and most needed. I had a stellar winter of training and a very busy, and successful, early season of races. I came out blazing with wins at the California 70.3 and Wildflower. Then I switched gears and won the Olympicdistance Memphis Triathlon in May as well. I was feeling great and figured I would be able to continue this momentum throughout the year. I jumped into local running races and all the Thursday-night Stroke and Stride events. I must have raced 10 to 12 times in the first three months of the season. When something seems too good, or too easy, to be true, it usually is. In my case, this streak ended at the Eagleman Half. I finished second, but I got crushed by minutes. I was slow, flat and tired. My motivation was down, and all I wanted to do was go home to Boulder and not think about racing. I immediately took five days off and did nothing but some light hiking around Boulder. I caught up with friends, ate like a normal person and actually put on a couple of pounds. 38

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By the weekend, I began to crave some training again. I knew I needed to rebuild my base, and I had about three weeks to experiment. Coincidentally, the Tour de France started that weekend, and I came up with the idea of doing my own “Tour de Boulder.” I have several friends who have competed in France, and they always say that they come out of it with the best fitness of their lives. A little rest afterwards, and they fly. I figured it could do the same thing for me. With a few weeks of intensive cycling training plus a little running and swimming scheduled around my rides, I would roll into the most important time of year with a level of fitness I had yet to experience. I got excited as I planned my tour. I would ride four to six hours a day, six days a week, with a rest day at the end of each week. I would include three swims and four runs each week, but the focus would be on riding. I invited

A triathlon season is just like a school year. It’s long and may become monotonous, and there is always a big test at the end of it. friends to join me because I knew I would need some company. Of course, watching the Tour on TV before my rides would also provide ample motivation. The Tour de France has flat stages, mountain stages and time trials, so I decided to vary my rides, along with my choice of bike each day. I tried to include days in the flats, but they got boring quickly. I spent most of the three weeks in the mountains around Boulder. It

was a great feeling to head out each day with no real plan except to get the hours in the saddle. I explored places that I had always wanted to go but never really had the chance to. There were so many roads that I passed on my regular rides that always caught my attention, but I had never explored them. This was my opportunity to take new turns, and even if they dead-ended, I just backtracked and went to the next one. The best days were when I pedaled my road bike (no aerobars) over the numerous dirt roads through the high country. Before I moved to Colorado, I had not really thought about riding dirt on my road bike. Now it is as routine as pavement for me. Fewer cars, better scenery and shortcuts galore. One of those supposed shortcuts got the better of me during the second week, though. I thought I was headed back towards home, but instead I found myself in the dark, on a single-track trail, eight hours into what I thought was going to be a four-hour day. I still like to reminisce about that day, as I probably would have been a little worried if I had not been not having so much fun. I was actually sad to see those three weeks come to an end. Yes, I cherished the second and third rest days during my Tour, but I was definitely stronger and fitter than when I started. It was evident that the return to base miles, right in the middle of my season, was exactly what my body and mind needed. I was now ready to add the race-specific training for Kona back into my schedule. It’s too bad my summer vacations as a kid never had the same motivational effect as they do now. I sure don’t remember feeling the same sense of excitement to get back in the classroom as I do to return to Hawaii every fall. august 2009

This month on

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We’ve spent the last couple of months revamping the online presence of Triathlete and Inside Triathlon—the world’s leading source for triathlon news and information. Have a question regarding triathlon training, nutrition, gear or events? We’ve probably already answered it online. In case you can’t find the answer you’re looking for, visit our brand new forum. Here, you can ask any triathlon-related question and get an answer from one of the editors of Triathlete or Inside Triathlon (or an in-the-know reader).

Frank Wechsel/triathlon.org

Race Coverage

ITU World Championship Series, Hamburg

In addition to providing an interactive site aimed at keeping you in the know on the latest training advice, we also bring you to the starting lines of some of the top events around the world. The fall race season is quickly approaching and over the next few weeks the best triathletes from around the world will be fine-tuning their race skills leading into upcoming championships. Editors from Triathlete and Inside Triathlon will be at this month’s top races. We’ll bring you coverage including video, photos and in-depth stories from the courses of Quelle Challenge Roth (July 12), ITU World Championship Series Kitzbuhel (July 12), Vineman Ironman 70.3 (July 19), the Nautica New York City Triathlon (July 26), ITU World Championship Series Hamburg (July 26) and Ironman Lake Placid (July 26).

John Segesta/johnsegesta.com

Expanded Content This month, we feature an expanded gallery of the Old School Tech Ads. We found so many interesting ads from past decades; we couldn’t possibly include them all in the magazine. In another addition to this month’s issue, senior editor Jay Prasuhn brings you more gear gadgets in his weekly tech column. We’ve also included a gear column for the ladies. Online editor Liz Hichens and Inside Triathlon assistant editor Susan Grant tackle gear from women’s perspectives in their weekly Girl Gear column. Hichens and Grant bring you women-specific gear and clothing reviews that promise to focus more on the important facts and less on the presence of pink bows and flowers. Finally, we’ve recognized the need for free training advice on the Web. As an addition to Ian Murray’s Fundamentals column (page 142), we offer an online video to help ease fears associated with including bike hill repeats in a regular training regimen.

august 2009

Girl Gear: A Triathletemag.com Exclusive

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Get Leaner, Go Faster Presented by

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Cathy Yndestad Uses no-shortcuts approach to maintain racing weight Some top age-group triathletes swam competitively in college. Others ran crosscountry and track. But Cathy Yndestad, 30, of St. Paul, Minn., who is the reigning USA Triathlon national champion in the women’s 30-34 age group, played golf.

After graduating from Iowa State University, however, Yndestad found herself burned out on the links and looking for a new sport—preferably one that would keep her fit. “My older sister was racing triathlons at the time,” recalls Yndestad, who grew up in Canada, “so when I would visit her in Ontario I would watch her. Then one day I just decided to give it a shot.” The rest, as they say, is history. Yndestad has accumulated approximately 30 age-group and overall victories in her eight-year triathlon career, including three elite amateur titles at the Life Time Fitness Triathlon. During her first few years as a triathlete, Yndestad gradually lost about 10 pounds as she honed her body into a lean racing machine. This process made clear to her the link between leanness and performance, as her running in particular improved as her body fat percentage decreased. And she notices the same correlation in reverse when she gains a few pounds during the off-season. “I’m not quite back to the race weight that I was at last year and I’m feeling a bit sluggish on the run. I’m anxious to get back to my race weight because I can see the impact that it has,” Yndestad said when she

was interviewed in May. Yndestad has never made special efforts to lose weight, focusing instead on training smart and eating for performance, and letting her body weight take care of itself. “I think it’s important not to fall victim to any short-term fixes,” she says. “For me this is a lifestyle, and nutrition is at least as important as training. I’ve never been one to go on a crash diet for a particular race.”

Dave Scott’s Tip One of the easiest ways to promote a leaner body composition is to increase your fiber intake. Fiber is a non-digestible carbohydrate in foods that helps make you feel full without adding calories to your diet. The average American consumes only 12 to 15 grams of fiber each day. The National Fiber Council recommends a daily fiber intake of 32 grams. Good sources of fiber include vegetables, legumes and whole grains. Dave Scott is a six-time winner of the Hawaii Ironman World Championship.

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august 2009

Tri For a Cause

PC Athlete Profile

Evan Morgan, Bakersfield, Calif. Shit happens. If there is anything we can learn in life, it is exactly that. As triathletes we have all experienced moments—a chain break, shin splits or GI distress— that remind us of this lesson. For me, shit happened before I even got into triathlon. On Jan. 1, 2005, I was severely wounded by a roadside bomb in Iraq. The recovery process was long, and the list of superficial injuries, fractures, tears and lacerations was as long as that of an entire pro football team at season’s end. Four years have passed, and most of the wounds are healed. I am left with a blind right eye, a left leg that ends two inches below the knee and a right leg that ends 8 inches below my groin. After completing rehabilitation I retired

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from the Marines and returned to California with my wife. We were happy, safe and beginning to put down the roots of a family. With all that I had achieved—surviving, walking again, running again and getting married—I had found some closure, but I still had a lingering question: What do I do now? They say that every life has a purpose, and I felt like I lost mine. I really felt at home as a Marine. It had been the only thing I ever wanted to be, and I was really good at running, hiking, swimming, shooting bad guys and blowing stuff up. I spent the time immediately after my retirement just floating along, waiting for the next step to be revealed. I received a call on a summer afternoon in 2006. It was from a friend who worked for Ossur Americas, the Aliso Viejo, Calif.-based prosthetics company that had made my new legs. Her company was a strong supporter of the Challenged Athletes Foundation (CAF). I learned from her that CAF had been founded to help disabled folks like myself participate in sports and that with the help of CAF, many physically challenged athletes went on to the Paralympics or Ironman triathlons. Ossur was putting together a relay team for CAF’s San Diego Triathlon Challenge, which

Starting this month, Triathlete will feature stories written by physically challenged athletes about their triathlon experiences. To be considered, please submit a 500-word profile and image to Editor Brad Culp at bculp@ competitorgroup.com). would take place in the fall. They needed a swimmer, and on a whim I said yes. I trained my ass off in my in-laws’ pool, and come race day I completed the 1.2-mile swim in 35 minutes. I was hooked from the moment I handed off the timing chip, and I knew that I wanted to do the whole thing someday. I worked my way into the sport, doing one or two portions of a relay, then on to short course and finally to the 70.3 distance. Save for two notable exceptions (my legs), I am like every other triathlete. I too battle all season long with bouts of burnout, overtraining, spousal neglect and withdrawal from Fat Tire Amber Ale. Sure, I ride a different bike than most, and I roll through the run course, but just like every other triathlete, I compete because of the “why” and leave the “why not” to someone else.

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august 2009

Iron Kids

Racing for the Right Reasons By Kevin Mackinnon A popular feature in the new IronKids National Triathlon Series emphasizes sportsmanship and participation. Sport can, and should, be the most enjoyable and educational activity children get to do. It should provide them with a positive feeling about themselves, and be an outlet for improving themselves. It should teach them about the benefits of working as part of a team or training group. It should show them how much they gain in

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life by striving to achieve goals. Sport should help our kids become good people. Too often though, sports programs don’t address these goals. At a time when the average child spends about 28 hours week watching television or playing computer games, many kids involved in sports are pushed so hard that they burn out long before they get through their teenage years. One study conducted by Baylor University found that, “The rate of attrition among teen athletes, or ‘burnout,’ has risen steadily for the past two decades … More and more young people quit playing sports by the time they reach 16,” and almost half do so because they’re just not having fun. Ask many triathlon world champions what they were doing as kids and you’ll hear that they were participating in sports—everything from swimming to running to a variety of team sports. They weren’t winning triathlons at age 8. Children should pursue a variety of activities while growing up. One of the worst things parents can do is force children to specialize too soon. Seven-year-old kids shouldn’t have to give up every other sport to focus on baseball, soccer or hockey careers. The IronKids program opted not to hand out awards for kids under age 12. The races

celebrate the success of everyone at the event— each finisher is truly a winner. While kids might enjoy being part of a training group, once they’re on the course they must get to the finish line themselves. The distances are designed specifically for any child to finish but also challenge talented athletes who want to try the sport out and will allow them to work on their technique and speed rather than simply survive the race. That doesn’t mean that kids shouldn’t be competitive. What many parents miss, though, is that the best in our sport weren’t competitive triathletes at a young age. They did most of their competition in other sports and then gravitated to multi-sport racing as they got older. Introducing the sport to kids at any age is a great way to let them enjoy exactly what we all know is a fun-filled activity. If they truly have the potential to become among the world’s best triathletes, though, we need to make sure they don’t do too much, too soon. Kevin Mackinnon has written two books on children’s triathlon training: “A Healthy Guide to Sport” and “A Healthy Guide to Competition.” Visit Ironkids.com for more information.

august 2009

John Segesta/johnsegesta.com

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Light Read

Just My Type

Checking out drivers so the rest of us don’t check out early. By Jef Mallett We triathletes are good at borrowing things and making them better. We borrowed three perfectly good sports and turned them into the best sport in the world. We borrowed an aerodynamic tuck from downhill skiers and made bikes go a whole lot faster. We borrowed the idea of hallowed ground from Augusta National, and I think some of us borrow a lot of money to go to Kona. We borrow bike tubing and technology from the aerospace industry, and now I’m going to borrow a revolutionary idea from the Federal Aviation Administration. The concept even came to me from the wind, though not on what you’d call a breath of fresh air. More like in a 95-mph hot gust, if you figure my own speed at about 25 mph and the sport-utility vehicle passing oncoming traffic headed toward me at 70, plus or minus whatever effect my gasp and red-hot “What the … ?” had on the relative airspeed of the gust as we whipped past each other. Things that can kill you have a way of heightening your awareness of details. I remember these facts clearly: The driver was a woman. She had long, straight, black hair and those giant, bug-eyed sunglasses people seem to like in the most recent issue of Vogue. She was talking on her cell phone and continued steering with one hand rather than drop the phone. She was passing on a double yellow 46

triathletemag.com

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line. Her face was dispassionate throughout, as if coming within a couple feet of vaporizing a cyclist were business as usual. She was alone in the car, which was a green Ford sport-utility vehicle. You know where this is going, don’t you? Actually, you don’t. I’m not going to blame SUVs. I’m certainly not going to blame female drivers, whatever color and texture their hair. I don’t feel like getting into it about driving with cell phones. But passing on a double yellow while steering with half the available hands and without flashing either emotion or brake lights speaks to a level of apathy that is overshadowed by incompetence and by idiocy, and that seems a fine thing to blame. And that is why I’m proposing the idea of type and class ratings for drivers. Without getting into a lot of paperwork details, the concept is pretty simple and unassailably logical: When you get your pilot’s license, you’re cleared to fly basically the plane you learned in. What, after 40 hours of airtime and some ground school you expect to go fly Air Force One? No. You fly a cramped little thing with one propeller that lands on a runway on wheels that just stick out the whole flight instead of tucking up into the belly of the plane. If you want to fly a jet, you have to work your way up to it, getting checked out by an inspector each step of the way. And if you screw up, you get busted back down to the Cessna 150 you started in. Wouldn’t that be a great way to do cars? You get your driver’s license; good for you. You’re cleared to captain a four-cylinder econobox. You prove you can handle that safely, and then you test for the right to six pistons and

maybe some dignity. Next, perhaps a minivan. (That dignity sure lasted long.) Only later, many steps later, do you get to prove you’re safe to drive something more massive, more noisy, more speedy, and otherwise more heavily marketed as some kind of a penile substitute. How about that? And the best part is that the tests would be administered by the same hard-assed FAA examiners who beat up the pilots. Those guys are not nice. They’re mean because they know that planes don’t always crash from one big mistake. Planes crash when little mistakes pile up, and little mistakes pile up when pilots think they’re too good to make them. It’s their job to wreck your day and see how you perform under pressure. I tested once for an upgrade to a plane with an adjustable-pitch propeller, which is about as simple as complex aircraft come. So the examiner mostly abused me for abuse’s sake. He gave me a hood—pilot-speak for blinders—and had me fly on instruments alone. When the hood came off, he killed the power and suggested I find a place to put the plane down, quick. I spotted a fallow cornfield out my window. Bingo. The ground would be a little soft; it would damage the landing gear, but we’d both walk away from the ditching. I lined up and nailed my approach: no power lines, no machinery in the way. The plane even lined up with the furrows. Damn, I was good. The examiner even told me so as he shoved the throttle forward and the cornfield fell away. “Flawless,” he said. And then he pointed out the window on his side of the plane. At the airport. “But if it were me, I’d have landed on that big ol’ runway over there.” I don’t believe for a minute that typerating drivers will make them any smarter than the threat of police or tickets or points or goosed insurance premiums seem to. I know that, given sufficient closing speed, a 1959 Morris Mini would have the same effect on me as a loaded Escalade. What I like is the hope that every driver, as he aspires to higher privilege and status or whatever the hell a Hemi is, wouldn’t be allowed near any new horsepower without getting his butt handed to him first. After enough triathlons, I know strength is to be found in defeat. After 20 years of not even flying anymore, I still know there is often a big ol’ runway to be found on the other side of the plane. After a life of training on public roads, I know that there are boneheads to be found in driver’s seats. After a type-rating inspection, maybe a few of us would realize it’s us. august 2009

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TRIATHLETE’S annual TriBuTe To THe oFTen unneCeSSarY BuT alWaYS luST-WorTHY World oF HiGH-TeCH ToYS. BY BRAD CULP • PHOTOS BY JOHN SEGESTA

erhaps the triathlon industry is a bit too laid back. So laid back, in fact, that it would appear few within the industry got word of a looming economic recession until it was too late. Why else would manufacturers choose this year to unveil some of the finest and most expensive high-tech products we’ve ever seen? Recession be damned; there are no signs of our industry’s apocalypse. With the endless support of dedicated consumers, manufacturers are pushing product—and plenty of it. Even with a price tag of almost five grand, Shimano sold through its pre-orders of the Di2 electronic component group faster than Obama ordered Gitmo to be shut down. (Find a complete review of Di2 on page 70.) Even if Zipp kept its factory open 24/7, it still couldn’t keep up with consumer demand for the evil-looking VumaChrono crank, below. Unlike the American car industry, cycling and triathlon manufacturers have embraced the notion that technological advancement is the key to

long-term viability. And with more competition than ever in our market, engineers are pushing the envelope faster and further, in hopes that we just can’t resist what they come up with. Best of all, we are the beneficiaries of rivalry within the industry, as it keeps costs (somewhat) reasonable and keeps the tech coming as fast as we can affix it to a bike. It’s unlikely that Shimano would’ve been so eager to unveil a batterypowered group if SRAM and Campagnolo weren’t nipping at its heels. Garmin wouldn’t constantly update its mapping technology if it were still the only player in the GPS game. Yes, our industry is a microcosm of capitalism working as it should. Eat that, North Korea. Here you’ll find 20 new products that we believe best exemplify true technological advancement. Whether you’re looking to trim a few seconds off your bike split or you just want to make your training partners really jealous, one of these toys should to do the trick.

ZiPP VumaCHrono $1,650

Zipp held a press launch for its 2009 products at Interbike last year, where we got peek at this bad boy. As one of the engineers was detailing the technical specs, we announced that Triathlete had to be the first to test it. The other journalists shot me dirty looks for interrupting the demonstration, but none of that mattered when Zipp sent over one of the first VumaChronos off the production line. I was initially turned on by the crank’s looks alone, but after taking it for a few spins, I realized that its beauty was more than just skin deep. The VumaChrono’s unique design was meant to improve airﬂow over the face, but Zipp realized that the biggest benefit was the way the spider-less construction stiffened up the entire crank. Such rigidity means chain deﬂection disappears and every bit of power you produce is sent directly from your legs to the cranks without losing its way. It’s available in six arm lengths and three chainring sizes. The VumaChrono is not compatible with Campy 11-speed or a Dura-Ace 7900 chain. Zipp.com 48

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august 2009

Srm/FSa K-ForCe liGHT WireleSS PoWermeTer SYSTem $3,695

When two tech-obsessed companies like FSA and SRM get together for a project, you know the outcome is going to make you consider sending your kids to community college so you can ﬂip the bill. It’s the cycling equivalent of Maserati and Ferrari collaborating on a sports car. The result of the project is a sub-900-gram complete system, thanks to FSA’s hollow I-beam arms mated with SRM’s wireless spider. The Powercontrol system is compatible with both the ANT+ and ANT platforms. (Garmin lovers rejoice.) It also includes a wireless speed pod and heart rate transmitter from Suunto. Basically, if you’re the type of triathlete who can’t get enough data, it’ll be love at first ride. Srm.de

looK Zed CranKSeT (aVailaBle aS ParT oF THe $5,499 looK 596 FrameSeT PaCKaGe)

Not to take anything away from the 596 frameset as a whole, but the ZED crank steals the show in terms of pure technological perfection. It’s a true monobloc carbon crankset with no asterisk needed after the word “monobloc.” The two crank arms, spider and bottom bracket spindle, are a single piece of carbon fiber. Like Zipp’s VumaChrono, this crank is all about power preservation. With no welds, lugs or bolts throughout the monobloc piece, your power has nowhere to run. Not to be outdone is the ZED’s odd-yet-awesome rotating pedal-axle system. Since changing the actual crank-arm length on your 596 would necessitate the purchase of a whole new bike, LOOK developed an axle that can be rotated to provide an essential crank-arm length of 170, 172.5 or 175mm without swapping out the arms. Lookcycle-usa.com august 2009

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Timex Expedition WS4 $200

This is the watch you rock when you’re not training or racing. It says, “I’m a bad-ass athlete, but I’m not lame enough to sport a GPS watch when I’m just strolling around town.” The newfor-2009 WS4 is Timex’s first “ABC” offering, which means it has an altimeter, barometer and compass. Do you need all of this info on your wrist? Absolutely not (unless you’re a U.S. Navy SEAL), but it allows you to bring your tech-geekiness on nature hikes. After all, nature is only interesting for so long. We dig the simple, wide-screen display, and you don’t need a magnifying glass and a conversion table to decipher what the watch is trying to tell you. Timex solicited legendary mountaineer Conrad Anker to test the WS4 in the Himalayas—where it performed as expected—so you’re unlikely to come across any conditions it can’t handle. Timexexpedition.com

Garmin Forerunner 310XT $350

Since the days when triathletes first fell for Garmin’s GPS technology, they’ve been begging for a swim-friendly unit. At last it’s here, and it’s called the Forerunner 310XT. This isn’t for roadies or runners—it’s designed specifically for multisport athletes. Waterproof up to 50 meters, it’ll handle any swim. With an optional quick release and bike mount, the 310XT transitions from swim to bike quicker than Andy Potts. When you get to T2, just twist the display unit back onto your wrist and it’s ready for the run. As with all of Garmin’s new toys, the 310XT is power-ready with ANT+-enabled third-party meters. While it’s a valuable addition to training, the 310XT is unrivaled as a source of objective race-day feedback. Your coach’s job has never been easier. Garmin.com

Polar CS600X $400 and G3 GPS $140

This is for the athlete who can literally spend hours playing with GoogleEarth and not get bored. Polar’s ProTrainer software color codes your routes to display relationships between speed, heart rate, terrain and power (if you opt for the $710 CS600X with Power), all of which can be displayed on GoogleEarth. It may sound like too much info, but the ability to isolate and chart any number of variables with a single click makes the software easy to learn and understand. But perhaps our favorite feature of Polar’s best-yet cycling system is the ability to program and upload up to 21 different workouts and recall them on the device to guide yourself through any interval workout as you ride. If you have a tech geek for a coach, the software allows him to design highly specific workouts for each block of training. The ProTrainer5 software is not yet Mac-friendly, but with a program like Parallel Desktop 4.0 (available at Parallels.com for $80), you can run Windows-only programs on your Mac. Polarusa.com

triathletemag.com

august 2009

D2 Shoe Tri Elite Custom $575 & Up

Colorado-based D2 has long set the standard for taking shoe customization to the fullest extent possible. Take a look at the feet of riders in Le Tour and you’ll notice many athletes opt for these kicks, even though D2 does not sponsor any Pro Tour squads. D2 offers four levels of customization, starting with the $575 best fit option, which is ideal for nine out of 10 riders. The company’s designers select the best-fitting last for an individual and then design the shoe around that specific last. If your feet are more misshapen than Fred Flintstone’s, D2 can make a last for your foot and make any necessary modifications. For a little extra coin, you can personally design the look of every square centimeter of your shoes. My design, shown here, is intended to be as loud and obnoxious as possible, and the consensus of my training group is that I nailed it. Checkerboard kicks are making a comeback—you’ll see. But the beauty of these shoes has nothing to do with the graphics. While your spouse will likely never forget how much you spent on custom cycling shoes, the price will be the last thing on your mind when you slip on your pair. They make hot spots, numbness and arch pain a thing of the past, even if you’re going 112 miles. D2shoe.com

Bont A-One Custom $390 to $945

Unless you grew up speed skating, you’ve probably never heard of Bont. Don’t worry, it doesn’t mean you’re behind the curve. Australia-based Bont has been regarded as the finest custom skate manufacturer for years. It recently realized that its laser-scanning, full-custom technology would transition well into manufacturing cycling shoes. Bont equips its dealers with the proper scanning tools (a list of dealers is available on its website), and rendering a precise outline of your feet takes only a few minutes. Apart from convenience, the advantage of using lasers and cameras to map your feet is that it leaves no room for tracing errors. The result is a blister-free foot and no loss of power from your feet shifting in the shoe while you turn the cranks. Semi-custom (read: less-expensive) options are also available, which use stock lasts. Bont.com/cycling

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august 2009

Shimano SH-TR70 Custom Fit Tri $350

I assumed Shimano’s marketing guys were kidding when they said they were bringing an oven and vacuum to our office to fit a few of us for custom tri shoes. Turns out it wasn’t a joke. The boys showed up with a few pairs of TR70s and a Shimano-branded oven and vacuum. The shoes have heat-moldable inserts throughout the upper, which are made pliable in the oven before being formed to your feet with a powerful vacuum. That Dyson dude better watch out should Shimano decide to jump into the carpet-cleaning market. After circulation returns to your feet, you’ll be free to enjoy foot-pain-free riding. A list of dealers with all the custom-fit tools can be found on Shimano’s website. Shimano.com

Bontrager RXL Hilo $170

If customization turns you on, you’ll probably find Bontrager’s offering the least sexy of the four shoes in our guide. However, if value and good looks put you in the mood (to ride, that is), you’ll find plenty of sex appeal in the RXL Hilos. The shoes themselves are not customizable, but rather their footbed is designed to accommodate your own custom insoles or orthotics. The included insole is provided by eSoles and is completely neutral, based on more than 25,000 foot scans. The metallic upper makes your feet a few degrees cooler—a blessing if you find yourself in a certain hot and humid race on the Big Island. At only 170 bones it’s also one of the most affordable shoes on the market with a true carbon outsole. Bontrager.com

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august 2009

TIME HI-TENSE WHEELSET $1,895

The Sapin spokes on these wheels are tenser than a schizophrenic on a quail hunt with Dick Cheney. Such extreme tension means solid power transfer, easy speed maintenance and great feel for the road. We think this makes Time’s first foray into the world of high-end wheels an excellent option for the triathlete looking for top-notch trainers that can be used for the occasional crit, road race or town-line sprint. While we enjoyed the uber-stiff ride, what really blew us away was the silky smooth roll provided by the conical rear hub and the monobloc carbon front hub. Time’s bearing technology is remarkable considering it’s a newcomer to the wheel market, and the top-shelf aluminum bearings spin with almost-frictionless precision. The rear hub uses three pawls and 42 teeth attached to 24 spokes. The high spoke count doesn’t yield much of a weight penalty (the whole set weighs 1,530 grams) and further stiffens up the ride. We can’t wait to see what Time comes up with next. Time-sport.com

CYCLEOPS POWERTAP SLC+ $2,100

If you’re going to drop a few grand on a PowerTap hub, you might as well go all out and pick up CycleOps’ top-end offering with ceramic bearings. If you know you can’t afford ceramics, don’t test ride them. Once you go ceramic, you’ll never go back. The hub is compatible with ANT+ devices, so when paired with a unit like the Garmin Edge 705, the system provides more data than you’ll know what to do with. The included head unit can store up to 15 hours of ride data (when recorded at one-second intervals), which can then be uploaded to CycleOps’ PowerAgent software. A nice bonus is the addition of a CycleOps front hub, which has the same carbon design of its rear counterpart. After all, how much fun would a PowerTap be without a matching front hub? Nowadays, just about any wheel can be built around a PowerTap hub, but you can find more specific information on the CycleOps website. Saris.com

triathletemag.com

august 2009

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SHIMANO DURA-ACE SCANDIUM ROAD TUBELESS WHEELSET $1,000

Before testing these rims, we questioned whether tubeless clincher technology would last. After our first ride, we’re pretty confident that this hybrid of tubular and clincher is here to stay. Mountain bikers have already embraced tubeless wheels, roadies are catching on, and it’s not like triathletes to miss out on any tech trends. Coupled with Hutchinson’s Fusion2 tires, these wheels provide the supple ride characteristics of a tubular with the convenience of a clincher. The tires cinch to the rim with an airtight seal, making pinch flats a thing of the past. Should you get a flat, a standard tube can be installed, which is considerably quicker than installing a new tire. Perhaps the biggest drawback of the road tubeless system is that replacing the tire is much pricier than just replacing a tube (a single Fusion2 tire retails for $65), but you’ll probably overlook that once you take these smooth rollers for a spin. As more manufacturers debut tubeless tires, we expect to see more low- and high-end options. Shimano.com

BONTRAGER AEOLUS 9.0 CLINCHER WHEELSET $1,500 AND RACE X LITE AERO TT TIRE $60/TIRE

Wisconsin-based Bontrager continues to demonstrate a serious commitment to multisport with this madefor-tri wheel and tire setup. You probably don’t spend too much time examining the space between your tires and rims, but if you’re bored enough to do so, you’ll notice a tiny gap between the two. Bontrager’s TT-specific tire is designed to eliminate this space, which it says creates a smoother airflow over the interface. Will this small detail transform you from a back-of-the-packer to a Kona-qualifier? No chance. But we dig the attention to detail, and if you’re an aero-addict, you might as well go all out. Getting the bead to sit just right on the rim can take a couple of tries, but according to Bontrager brand manager Chris Clinton, running a little soapy water along the inside of the rim before installation will help the tire pop onto the sweet spot. Aerodynamic tires are great, but they need a truly aero wheel to go with them, which is where the super-deep Aeolus 9.0 wheels come in. These wheels feature a 90mm carbon skin (designed by Steve Hed) bonded to an OCLV carbon rim. Are they fast? We’ll let Lance and Levi’s performances at the Pro Tour time-trials speak to that point. Bontrager.com

triathletemag.com

august 2009

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Most transformations are so slow that you barely notice theyâ&#x20AC;&#x2122;re

happening. Not so with the all-new Zipp 404. For 2009, weâ&#x20AC;&#x2122;ve taken Craig Alexanderâ&#x20AC;&#x2122;s Kona-winning wheel and improved almost every aspect of performance.

The latest edition features a fully toroidal 58mm rim profile with the

third generation of our patented ABLC dimples, saving 9 seconds

over its predecessorâ&#x20AC;&#x2122;s 40km split. The larger axles, improved seals, and higher flanges of the all-new 88/188 hubs increase strength, stiffness, and durability without adding a gram to a 1250g wheelset that has already won every race there is to win.

Reinventing the 404 wasnâ&#x20AC;&#x2122;t easy. But instant progress never is.

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Zipp 303 Tubular Wheelset $2,285

The 303 has long been the black sheep of the Zipp family. Its shallower rim is not as aero as the 404, yet its depth makes it a less-appealing option than the 202 for the mountain goats. Zipp was left with two options: Get rid of the 303 altogether or do something a little crazy. The Indiana-based wheel builder went for the later option and completely revamped the once-black sheep’s rim shape. In a word, Zipp made the new 303 fat. Why would the leader in aerodynamic technology do something so insane? Were they paid off by HED to sabotage Zipp’s reputation? Relax, the chubbier rim shape is actually a good thing. By changing the rim width from 22.3 to 27.5mm, Zipp made an incredibly forgiving wheel, ideal for improving performance on crappy roads. And all this was done without sacrificing speed. In perfect conditions, the fatter rim does expose more of itself to frontal drag, but at the majority of yaw angles, the curved shape of the rim actually improves airflow across the wheel. If your A race involves sketchy roads and plenty of crosswinds, you won’t find a better way to roll. Zipp.com

triathletemag.com

august 2009

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Zippâ&#x20AC;&#x2122;s engineers have seen their share of breakthroughs in the wind tunnel. But even we were stunned at the VumaChronoâ&#x20AC;&#x2122;s test results: 9 seconds saved over 40km compared to the next-fastest aero crankset. At just

860g, itâ&#x20AC;&#x2122;s also the stiffest crankset weâ&#x20AC;&#x2122;ve ever tested, and it features a unique spider-less system to switch

seamlessly between single and double chainring

setups. So that any rider on any course can take

advantage of its groundbreaking shape and features, the VumaChrono is available in six lengths, three chainring combinations, and your choice of ceramic or Zippâ&#x20AC;&#x2122;s ultra-precise steel bearings.

TJ Tollakson and Jo Lawn debuted it in Kona, and

theyâ&#x20AC;&#x2122;ll tell you that the VumaChrono backs up its

numbers in the lab with performance on the road. Find out for yourself. The VumaChrono is for real.

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CycleOps PowerBeam Pro Trainer $1,200

CycleOps has made some of the industry’s finest power meters and stationary trainers for years, so it was only a matter of time before it figured out a way to merge the two. The PowerBeam’s included software allows athletes to program an infinite number of workouts based on slope, power or training zones. It’s like having a really sadistic coach inside your trainer’s flywheel. Sounds like fun, right? A number of strain gauges inside the resistance unit force you to pedal with as few as 30 or as many as 1,000 watts. The unit can also mimic any slope up to a 10-percent grade. Indoor cycling has long been a favorite of elite athletes because of the ability to control variables, and no other trainer provides complete workout control like the PowerBeam Pro. Saris.com

triathletemag.com

august 2009

SRAM 1090-R2C Aero Shifters $349

This one just makes sense. R2C is short for “return to center,” and that’s precisely what these levers do after each and every shift. It sounds so simple and it’s hard to believe that no one figured this out before 2009, but the inner workings of the levers are actually quite complicated. Think of it as a road shifter inside of a really tiny bar-end shifter. Pushing the right-hand lever dumps one gear and pulling it back moves you up one cog. After the shift is engaged, the lever pops back to the center point without disturbing the cable. It’s genius, yet so simple—a combination of virtues SRAM has built its brand on (as in the case of the Grip Shift). SRAM says that keeping the levers in a straightaway position can shave a few seconds off your bike splits—which certainly makes sense—but we think the ergonomic benefits are where the real value of the R2C lies. The set weighs in at 195 grams and is designed to fit nicely with Zipp’s Vuka extensions and all SRAM road derailleurs. Sram.com

triathletemag.com

august 2009

Kestrel Talon

Grand Prize: Kestrel Talon Triathlon Bicycle

One Grand Prize Winner—Top of the Line Kestrel Talon Bicycle

The Talon steps it up a notch. A bike that not only looks fast–it is fast with the latest carbon lay-up. Lighter and more aerodynamic, the Talon provides riders with a bike that is perfect for any triathlon course.

First Prize: Playtri Triathlon Training Camp in Hawaii

2 First Prize Winners—Week-Long Triathlon Training Camp Hosted by Playtri Coaching Services in Kona! Achieve new levels of triathlon success with the help of Playtri’s USAT-Certified Coaches in 5 days of intensive training!

Second Prize: SRAM® Wheel Set from Race Day Wheels

1 Second Prize Winner—Experience what happens when your wheels work as hard as you do! Nothing beats a new set of wheels on race day!

Third Prize: Fabulous Gift Basket of Erin Baker’s Products

10 Third Prize Winners—Giant Gift Basket Brimming with the Highest Quality Training Fuel Available! Includes Original Breakfast Cookies, Homestyle Granola and Ultra Protein Granola.

Enter to Win at www.bbcookies.com

kestrelbicycles.com

Tanita BC-1000 Body Composition Monitor $280 ($400 with USB ANT stick and Garmin FR60 watch and heart rate strap)

I was really confused when Tanita’s PR people told me that they had a body composition monitor with ANT+ technology. Making a scale compatible with a Garmin sounds like a serious abuse of good technology. As usual, it turns out I was wrong—they actually made a scale that can wirelessly transmit data to Garmin’s FR60 Fitness Watch. Why on earth would you want to do that? Because you’re a triathlete, you’re obsessed with being fit and you’re equally obsessed with numbers that tell you how fit (or unfit) you are. That’s a swift generalization, but you get the point. The watch basically acts as a link between the scale and Tanita’s HealthyEdge software. The scale transmits measurements including weight, body fat, hydration level, muscle mass, bone mass and visceral fat to the watch, and the data can then be uploaded to your computer with the wireless USB stick. While we can’t guarantee that all of these measurements are 100-percent accurate, they’re close enough and they’re consistent, which means you can reliably track changes in fitness over a period of time. Thecompetitiveedge.com

triathletemag.com

august 2009

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FINIS AQUA PULSE $140

It’s the tiniest item in our guide, yet it might be the most technologically advanced (aside from the product you’ll see when you flip the page). The Aqua Pulse is a heart rate monitor for swimmers, which sounds pretty neat, but it’s the way it works that makes it way more than just “pretty neat.” Here are the basics: A tiny unit clips to your earlobe, where it measures heart rate with an infrared sensor. It does this by measuring the light pulses of capillary blood flow underneath the skin and then transmits that information to the main unit, which calculates beats per minute from these light pulses. But wait, it gets better. Similar to Finis’s SwiMP3 player, the Aqua Pulse then communicates your heart rate audibly, although not through your ears. Because there’s no air for sound to travel through underwater, the device uses bone conduction to transmit sound through your temporal bone. Yes, it sounds ridiculous, but if you’ve ever used the SwiMP3, you know how well bone conduction technology works in water. Since a continuous heart rate reading would drive you to self-induced drowning, you’re able to adjust the unit to shout in your temple as often as every 20 seconds or as seldom as every five minutes. Confused? So are we. But we tried it and it works. Finisinc.com

TYR SAYONARA SHORTJOHN SWIMSKIN $300

A swimskin made with titanium and limestone. That’s a phrase I never expected to write. TYR’s debut speedsuit is the first on the market to use Yamamoto’s brand-new Biorubber fabric. Biorubber is the first rubber to improve upon Yamamoto’s SCS offering, which was pretty damn fast to begin with. Each of the unique materials used in the Sayonara suit serves a specific purpose. Limestone is used as the base of the suit’s outer layer and is surprisingly sleek in the water, yielding a drag coefficient of 0.021. While it’s a rather arbitrary number (unless you’re a speedsuit designer), all it really means is that the suit is nearly dragless in water. We have no idea how someone figured out that limestone-injected rubber can be extremely hydrodynamic, but props to whomever did. Now, what about the titanium? Like many other metals, Ti can transfer heat. Unlike many other metals, Ti can do this without conducting much heat. We’ll spare you additional chemistry, but all it really means is that by inserting a little Ti into the rubber, TYR made a suit that pulls heat away from the body without heating up the rubber. The titanium also strengthens the integrity of the rubber, which allowed TYR to use less material and make a tighterfitting suit. Tyr.com

triathletemag.com

august 2009

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august 2009

avic unveiled the world’s first electronic shifting system in 1994. While it was a novel invention, the Mavic Zap’s functional history was short and ugly. The Mavic Mektronic replaced the Zap a few years later, and while it improved upon many of its previous iteration’s shifting issues, it still proved far less reliable than even a mediocre mechanical group. Superstar time-trialer Chris Boardman continued to race with the Zap long after Mavic cut production, but it was never accepted as a worthwhile investment for the masses. It’s because of electronic component’s bloody history that I cringed when I first heard that Shimano would release a battery-powered gruppo this year. “Not again,” I thought. “Aren’t we supposed to learn from history?” I had my first taste of the Di2 group at the Interbike trade show last fall. Even though I was only able to use it on a stationary trainer, I was very impressed. But, I remember remarking that I’d probably never make the switch from mechanical components because there was something about having a battery on my bike that just felt wrong. Part of the beauty of a bike is that it only requires a pair of legs to get going. Traditionalist views aside, I still had to admit that Di2 was the smoothest and fastest shifting group I had ever tested. And I’ve been fortunate enough to try just about every single component group ever made, aside from the disastrous offerings from Mavic. From the stories I’ve heard about the Zap and Mektronic, it doesn’t sound like I missed out on much. A few months after Interbike I got a call from Dustin Brady, who handles Shimano’s marketing in the U.S. “You racing Oceanside 70.3?” Brady asked. “Ha! Hell no,” I replied. “I packed on some serious beer weight during the off-season, and I have no interest in racing this early in the year.” “What if we set you up with a Di2 group for the race?” Brady said. “Dude, that doesn’t change the fact that I haven’t run in months. Di2 is cool and all, but it really won’t make my race any less painful,” I said. “Alright, fine. But you would have been the first triathlete in the world to race with it,” Brady added, knowing that the temptation would be too much for me to resist. “Alright, maybe I’ll do it. But only if you’re cool with your new group making its debut on a back-of-the-packer’s bike,” I said. “You’ll be fine,” Brady promised. “You can walk all you want on the run. Think about it and call me back.” I hung up and began weighing the pros and cons of racing the Di2 group at Oceanside, which was less than a month away at the time. Here’s the way I saw it:

Pros: 1. Di2 is sweet and I’d get to rub it in to my friends that I have it and they don’t.

Cons:

1. It was April and I hadn’t done a single run since December. 2. The film “Fast & Furious” would be released the night before the event, and racing would mean that I might not make an openingnight showing. 3. I had popped a disc in my back a few weeks before, and I didn’t know if I could ride in a time-trial position for one mile, let alone 56. 4. I was fat and out of shape. 5. My list of cons was a lot longer than my list of pros. As usual, I ignored every impulse of common sense and decided I would do it. The opportunity to be the first triathlete to race with electronically operated derailleurs was too good to pass up. august 2009

triathletemag.com

The Technology Before we get to how all this sweet stuff performed in Oceanside, here’s a CliffsNotes version of how Di2 works: From an operating standpoint, the Di2 system isn’t much different than traditional TT groups, at least when it comes to shifting from the aero extensions. The right-hand shifter controls the rear derailleur. Pushing the bottom button takes you down one cog, and pushing the top button moves up one. The left-hand side controls the front derailleur (top button for big ring, bottom button for small). With all that said, the shifters are reprogrammable, so you can easily change which button does what. As far as the shifters are concerned, the biggest advantage over mechanical systems is the addition of shift buttons on the inside of the brake-lever mounts. This makes it possible to shift from the bullhorns during seated or standing climbs. The shifters are connected to a narrow wire, which runs through any internal routing similar to standard cables and housing. These wires connect to a cell phone-sized battery mounted at the bottom of the downtube. The battery’s mount is secured with the bottle cage’s bolts, and most non-aero cages will fit on top of the mount. Many cages for oversized or aero bottles (like a Speedfill or Bontrager Speed Bottle) will not fit because of the amount of space the battery occupies. The battery will run for at least 1,000 miles between charges and has a lifespan of 300 charges. A charge indicator hangs near the headset and displays the battery’s remaining life with four increments: green, blinking green, blinking red and red. If you are unfortunate enough to run out of juice on the road, both derailleurs remain in the current gear and cannot be shifted manually without doing some serious damage. Basically, if there’s a hors catégorie climb between you and home, and the indicator light is solid red, just stay in the smallest gear combination possible because you only have a few hours of battery life left. While the battery clearly adds weight to the bike, the lack of housing and the fact that the wires weigh less than cables keep the overall weight of the group on par with a mechanical Dura-Ace 7900 setup. The next set of wires connects the battery to the derailleurs, both of which have a lot more going on inside than mechanically operated derailleurs. A tiny “brain” ensures a perfectly dialed shift and will even self-adjust to account for minor bends in the hanger. To avoid crossing the chain, the front derailleur self-trims in harmony with the rear, which will blow you away the first time you see it work. The trimming feature makes it possible to ride with unconventional gear ratios, like 53x25 or 39x11, without any problems. Now, such ratios are unconventional because they’re not very useful, but having a wider range of gear inches certainly can’t be a bad thing. The inner-workings of Di2 may not seem that simple, but operating the system couldn’t be easier. Even though I only managed to squeeze in a handful of rides on my Di2-equipped Ordu before Ironman California 70.3, I found that becoming accustomed to the group was completely intuitive and required very little conscious effort. This was good news for me, as slogging my unfit body through 70.3 miles would require plenty of conscious effort. However, the focus of my race had nothing to do with posting a solid finish and everything to do with taking the Di2 TT group for its first true test. Oceanside offered the perfect course for testing all of the group’s capabilities. While there aren’t an absurd number of climbs, the route does have a few sections that shift from completely flat to very steep without warning, which means plenty of shifting was necessary.

The Ride One of the first things that struck me as I started the bike leg in 72

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Oceanside was that shifting from the extensions was easy from both a palms-up and a palms-down position. I spend roughly 90 percent of my time with my palms up, but I find that resting my hands on top of the extensions offers a nice break from the torque generated by pulling back on the bars. With palms up, both buttons are easily operated by the forefingers, whereas the thumbs are used in a palms-down position. While shifting from the aero extensions was comfortable and trouble-free, Di2’s highlight was the way it performed on the climbs. It should be known that I am not a climber. My PR at every triathlon distance has come in Florida, at races that measure total elevation gain in inches. Lack of climbing ability aside, in Oceanside I felt like Riccardo Ricco before he got busted for having hematocrit levels in the triple digits. Unlike the Italian cyclist, my uphill prowess was due entirely to the Di2, not because my blood was thicker than ketchup. Di2 does not make you a better climber in a physical sense, but the ability to shift out of an aero position makes taking a TT bike uphill considerably easier. Riders who prefer to climb out of the saddle will find the Di2 system especially beneficial. When climbing on a mechanically operated triathlon bike, you have two options when it comes to picking gears: You can select a gear at the bottom of the hill and stick with it, or you reach back and forth from bullhorn to extension to change gears as you climb. Since I almost always climb out of the saddle, I had previously gone with the first option so that I didn’t have to sit down every time I wanted to shift. Di2 eliminates this problem by allowing you to constantly find the perfect gear from any riding position. The end result is faster and more comfortable climbing. How did I know I was ascending faster than I normally do? I actually passed other athletes on the longer climbs, and I assure you that such a feat is not common. So operating the shifters is remarkably convenient, but what about the shift itself? Is it smooth? Is it fast? Is anything out there better? Yes, yes and no. The old adage, “You get what you pay for,” has never rung truer. With a retail price of almost $5,000 I expected an out-of-this-world shift, and that’s exactly what was delivered. (Exact MSRP for the complete TT package has yet to be determined, but it will likely be a few hundred dollars 74

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more than the $4,600 road version.) While the rear shift is smooth and always error-free, it’s the front derailleur’s movement that will have you thinking this system might actually be worth more than your bike. Not only can you shift under any load, the shift actually becomes smoother and faster with more load—quite the opposite of every other component group ever made. Oftentimes you cannot even feel the shift from small to big ring. It’s actually kind of strange at first and takes a little getting used to. For the first few miles of the race I found myself looking down at my chainrings while making this shift just to make sure the derailleur was moving as it should. It was, and by mile 20 I learned to just trust the Di2 and keep my eyes looking forward.

The Verdict When it comes to pure technological achievement, Shimano’s Di2 makes the 19 products displayed on the previous pages look somewhat less high-tech. Before writing this piece I spoke with at least 20 other athletes and tech writers about the system. Across the board, the first impressions were all the same: This group will blow your mind and out-perform even the highest expectations. Di2 has reset the standards of shifting, but whether or not electronic groups will replace mechanical ones in the near future has yet to be determined. Such a shift in the status quo of bike technology will depend largely on whether or not the cost comes down to the point that electronic components are even an option for the masses. Furthermore, it’s not like mechanical Dura-Ace, SRAM Red or Campy SuperRecord perform poorly. The price drop will come; it’s just a matter of when and by how much. This will likely be contingent on two factors: First, the battery technology must get to the point that manufacturing a very tiny unit with such amazing power isn’t absurdly expensive. Secondly, other players must get into the electronic market. We’ve already heard rumors that Campy’s battery-operated system is almost ready, and it’s not like SRAM to lag behind when it comes to tech. There’s also news coming through the grapevine that both Full Speed Ahead and Sampson Sports have new groups in the works, and we wouldn’t be surprised if both companies aren’t at least considering going electronic. august 2009

Robert Murphy/robertmurphy.com

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august 2009

NOT MANY PROS PLUNK DOWN THEIR OWN MONEY TO EXECUTE AERO TESTING AT THE WIND TUNNEL. NOT MANY FABRICATE, CREATE AND PROTOTYPE THEIR OWN CUSTOM AERO DRINK SYSTEMS. BUT T.J. TOLLAKSON IS MORE PROACTIVE THAN MANY. HE’S KNOWN AS ONE OF THE POWER PLAYERS ON THE BIKE

IN LONG-COURSE RACING, BUT ARMED WITH A MECHANICAL ENGINEERING DEGREE, TOLLAKSON ABANDONED A COMFORTABLE CAREER WITH ALCOA TO LIVE LIFE AS A PRO TRIATHLETE. AND IN MACGYVER STYLE, TOLLAKSON IS IMPROVISING AND IMPROVING HIS OWN BIKE ALONG THE WAY.

BY JAY PRASUHN

august 2009

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Larry Rosa

T.J., you’re becoming known as much for your self-made engineering prowess as for your results. At last year’s Hawaii Ironman, you debuted a one-off carbon fiber aero hydration system, and at Ironman 70.3 New Orleans this year you debuted not only a new aero position but a cobbled prototype aerobar pad consisting of armrest pads made from jock cups and a drink system that converted a standard bottle into a straw-drawn aerodrink setup. What inspires the tinkering? I’ve always been interested in product development and have always tinkered throughout my career as an engineer and an athlete. The products we have on the market are good, but sometimes I have ideas I want to try, and you can’t always wait for the technology to come out. The companies have to set up tooling and make 40,000 of them to make it worthwhile. I just cut a lot of time out of that process by experimenting with things that may or may not work. It’s rudimentary, but it puts me on the leading edge of the design process.

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Have any company engineers spoken to you about concepts? How open are your sponsors about your testing? I reckon it’s a case of “It’s not polished, but it gets the job done.” I talk to the guys from Zipp and bounce ideas off them quite a bit. They have a good grip on product development, so it’s good to talk and share ideas. Mark Vandermolen and Chris Travers at Profile Design like to talk design. And Mark Cote at Specialized is great too. They’ve all been supportive of what I’m doing on my own. I need to use their equipment, and at the same time they don’t have a problem if I say, “I want to try this.” Chris [Travers] is a big proponent of that, telling me to use anything they have to make a solution. That’s the way stuff gets designed, or creates thinking for a new product. And that’s one of Profile Designs’ strengths: All its parts are really interchangeable. There are a few setups that aren’t necessarily meant to go together, but I piece it all together to make it work.

august 2009

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PASSION FOR PERFECTION

When you use jock cups for armrests, the peanut gallery certainly comes out in the online chat community. I take it that doesn’t bother you? I’ve never really given a shit about conformity. If people think I’m a lunatic, that’s fine. I know I’m pushing the envelope, but it’s easy to be an armchair quarterback. You don’t really know until you put yourself into the wind. That’s the way I live my life, and it won’t change. The people on Slowtwitch can say whatever they want. Your education (a year at Boston University and an undergrad degree in mechanical engineering from the University of Iowa), followed by a few years working for Alcoa had you groomed for a lucrative, reliable career. Of course, the fame and fortune of pro triathlon led you astray. What led you from the comfort of a profession and salary to a more meager existence as a pro triathlete? Yeah, fortune in triathlon! [Laughs] I was actually on a management fast-track program with Alcoa. It had nice benefits, and my job was to go into factories and look at process and manufacturing and determine improvements for efficiency. In 2005 I was invited to the Olympic Training Center in Chula Vista, Calif., but I broke my collarbone after just two weeks there. Before that there were three days when I trained with the U.S. Navy SEAL(s). The biggest lesson I got from talking to them was that if you want to be successful, if you have a dream, you have to take some chances and chase it with everything you have. I went back to work. After a couple months I told my boss, “This is great and I really appreciate what you have here for me, but I’m going to quit.” They were really kind and asked if I would agree to a leave of absence, which ended up being a three-year leave that ended last April. It was a great safety net and it was nice to have that option. It’s hard to put yourself out there as a pro. As an athlete and an engineer, do you think there are a lot of technological strides that have yet to be made in tri bike technology? Is there an advance you predict? Without a doubt. You go back 20 years and UCI was allowing all kinds of crazy innovations; bike companies were really stepping out of the box, producing all kinds of innovative designs. The UCI then came in with bans that meant bike companies couldn’t be as innovative. The industry needs to look at the tri market, and regardless of what they can or can’t race in France, they need to look at what people can race in Hawaii and the other 30 Ironman races around the world. The majority of bikes are owned by triathletes, not time trialists. That’s the market. I remember reading an issue of Triathlete magazine from 2000. Cervelo had aluminum bikes, and I remember seeing the bikes and thinking, “Man, those are sooo high-tech!” Now nobody’s making aluminum bikes. Aero shapes have changed 100 percent—NACA isn’t the necessary standard anymore. That was only nine years ago. In the next eight or nine years, it will change even more. I really see the future of bike manufacturing being more about system integration. Not just in terms of components, but regarding interaction with the rider. My concerns are things such as fuel on the bike. Most hydration systems are currently secondary, an optional add-on. I think that will change. It would make good sense to make that hydration system compatible with an aerobar. Instead of having to

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be an aftermarket product, someone like Profile Design could maybe start making bars with a hydration system integrated, sold together. Do you envision staying in the industry on the product development side following your pro career? You certainly have a passion for it. Fortunately for me, I studied entrepreneurship at Iowa as well. I love the entrepreneurial spirit of what I’m doing now. I would love to continue to do that, working with companies on product development as a consultant. It’s a huge passion of mine to push the technological envelope, so I could see myself doing that. I have a lot of other passions that I will be involved with as well, but for right now, racing is my focus and technological innovation is a big part of that. Everything you do falls into the bucket of, “This will help me with my race.” With the work I put in, aero testing and prototyping along with training, those are all drops in the bucket. I’ll just keep dumping as much into that bucket as I can. You are now producing and selling the aero system you prototyped at the Hawaii Ironman under the name Ruster Sports. I know you’re also working on a bike box concept that’s designed to help skirt airline travel charges. Yeah, Ruster is a moniker for the rooster, which is about “rise and shine,” you know, getting it going. Ted Turner is a guy I have always followed professionally, and his famous quote is, “Early to bed, early to rise, work like hell and advertise.” I like getting up and getting things done. It’s about that and making something of yourself. We’ve got that and I’m working on some other products with a shop in Boulder. Many pro triathletes are invited by their sponsors to the wind tunnel for photo shoots or to take part in sponsor-driven testing. But I can’t recall a single pro triathlete who has plunked down his own money to do aero testing of his own volition. Yet you’ve written a check to the A2 Wind Tunnel to test on your own. What gives? When you’re on your own dime, you’re on your own agenda. You can test whatever you want, and to me, that’s so valuable. If I’m in there with someone else as part of a photo shoot or something, I can’t necessarily get what I need out of the experience in order to get faster. On my money I can run my agenda and find what is most valuable for me. I’ll be back there again this year for sure—on my money, on my agenda. I hope to go there with more support from sponsors, hopefully get some engineers like Mark Cote to come out and help me interpret and analyze the tests. While the visual of an athlete in the tunnel is the fashion, as an engineer it’s probably a hell of a lot more exciting getting off the bike and going into the control room to look at the computer monitors and see the findings. I left the tunnel the first time and my head was spinning—I learned so much about aerodynamics. You go in and learn so much. If you have the mind-set and curiosity and inquisitiveness, you walk out learning so much—and having an insatiable thirst for more. You learn 2 percent, knowing you have 98 percent to go.

august 2009

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august 2009

What the Hell Were We Thinking? In honor of this year’s technology issue, we sifted through our 1984 archives to look back at—and make fun of—what was “high-tech” a quarter-century ago. BY BRAD CULP AND HUNTER REED A number of truly great things happened in the sporting universe in 1984—Triathlete’s first full year in operation: The Oakland Raiders actually won a Super Bowl; Hulk Hogan won his first WWF title after escaping the previously inescapable “camel clutch” of the Iranian known affectionately as the “Iron Sheik;” Carl Lewis owned the Summer Olympics in Los Angeles and the Chicago Cubs almost won a pennant. In 1984 triathlon was still in its infancy and struggling with an image crisis, much like a fifth-grader torn between joining the march-

ing band or the football team. As a result, triathletes in 1984 were stuck sporting fluorescent Lycra while riding solid-steel bikes with helium-filled tires. Triathlete tried to help the sport’s image during its formative years. We ran the image to the left in our first-ever high-tech feature, which detailed the benefits of logging one’s training on five-inch-wide floppy disks. Yes, that was considered technologically advanced in ’84.

We don’t have any issues with this wat ch, which was truly high-tech for its time. However, Timex’s first M-dotbranded watch reminds us how far wristwatch tech has come. Nowadays, you can pick up a wat ch with an eight-lap memory for a handful of change at the local dollar store. We also have to give Timex a little hea t for highlighting the fact that this watch’s calendar tells “da y, month and date.” Isn’t the definition of “date” the day and month?

august 2009

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introducTri tech certainly did not end with the lete is ath an 9, 200 tion of heart rate training . In get gad only considered anti-tech if an HRM is the in his arsenal. apologize Weâ&#x20AC;&#x2122;d also like to take this opportunity to page, this of left omfor running the image on the bott your h was to which demonstrates the proper way you took our bike in the shower. Weâ&#x20AC;&#x2122;re very sorr y if om bracket advice and consequently turned your bott into a solid block of rust. runner in Youâ&#x20AC;&#x2122;re probably wondering what the we. Apparthe bottom-right image is doing. So are an altitude ently some overzealous engineer created device This . run the chamber that could be used on only was it did indeed make runner s faster, but k bac r on you because training with a scuba tank made your legs work really hard.

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august 2009

KELLY HANDEL WILLIAMSON 2008 :: Go! St. Louis 1/2 Marathon 1st (1:20) 2008 :: Spirit of Racine Half IM 1st (4:23, PR) 2009 :: Snickers Albany Marathon 1st (2:52) 2009 :: Go! St. Louis 1/2 Marathon 1st (1:23)

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Weâ&#x20AC;&#x2122;re pretty sure Cannondale would go out of business if its current ads wer e dedicated entirely to showing off allo y technology. That said, Cannondale was a true pioneer in aluminum-frame designâ&#x20AC;&#x201D; so much so that, while it was one of the first brands to depart from steel, it was also one of the last to ditch aluminum in favor of carbon on its high-end mod els. Weâ&#x20AC;&#x2122;d love to know how Cannondale created the ad on the bottom in the pre-Photoshop era. While Cannondale claimed its aluminum frames were ligh t, the front triangle of this frame manage d to remain grounded with a rider perched on the stays.

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august 2009

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“It came from outer space.” And it probably should’ve stayed there. Where do we start with this one? How about the fact that the tires are inflated with helium? It didn’t work for the Hindenburg, and it wasn’t much better for tires. And what’s with the absurdly sloped toptube? Sure, riding with two feet of drop might make you more aero on the track, but racing this bad boy at a tri would likely result in a pair of dislocated shoulders.

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august 2009

Vittoria Industries North America 800.223.3207 www.bikemine.com req@bikemine.com

insane and Clearly, in 1984, Nike was cer tifiably zing thing about not just crazy. Perhaps the most ama managed to last it the short-lived Sock Racer was that rs for athletes to until 1987. Apparently it took three yea tures were caused realize that their countless stress frac support. Nonetheby running in a shoe with absolutely no imalism has since less, Nike’s first experiment with min Lunar Trainer, both evolved into shoes like the Free and maintaining the of which add a little suppor t while still less-is-more design.

We couldn’t resist the opportunity to poke a little fun at our longest-running contributor , Scott Tinley. Scott, we hope they paid you a lot to do this one. It’s no wonder O’Neill went right back to making surf suits after this debacle. We dig its suit s when it comes time to surf, but there are some thin gs that you just don’t do—like mixing a red and whi te hood with a neoprene vest.

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august 2009

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Goggins has raced over 4,000 miles of Ultra-Marathons since 2006, winning or placing Top 3 in most of them.

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Bar tape can’t really be considered “bike tech,” but we had to include this ad because of the vast array of fluorescent colors to choose from. No ad represents 1984 better than this one. You wouldn’t even find this many colors in Prince’s wardrobe. We also have to give Benotto a little flack for crediting themselves with eight cycling world titles. That would be like Jeff Gordon giving his hood ornament credit for winning at Talladega.

OFFICIAL CLUB

A TRIATHLON TEAM WITH A PURPOSE 92

You’ve probably noticed that this is the shortest write-up in this section. Speedo did such a fine job of ridiculing itself with this ad that it left very little for us to say. We know that people were weird in the ’80s, but seriously—did anybody really wear this?

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august 2009

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In 2005 Petty Officer First Class David Gogginsâ&#x20AC;&#x2122; life took a tragic turn. Several of his fellow U.S. Navy SEAL(s) were killed in a helicopter crash during a mission in Afghanistan. To honor them, Goggins vowed to raise money for the Special Operations Warrior Foundation, which gives college scholarships and grants to the children of fallen special operations soldiers. Goggins rationalized that to raise money, he would have to do something extreme, something phenomenalâ&#x20AC;&#x201D; something incredibly painful. He decided to race ultramarathons when he Googled the 10 most difficult feats in the world. First on the list was the Badwater 96

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Ultramarathon, a 135-mile footrace through Death Valley. He called the race organizers to inquire about entry. Goggins had never participated in an ultramarathon beforeâ&#x20AC;&#x201D;he had never even run a regular marathon. However, the race organizers were sympathetic to his cause and said that if he completed a couple of ultras before Badwater, they would consider his race application. Only four days after deciding to compete in Badwater, he was on the starting line of his first 100-miler. What happened to Goggins over the course of the next 100 miles might have been a life-changing event for many. For Goggins, it was simple affirmation. He broke nearly every august 2009

bone in his feet and suffered kidney failure. His wife, who is a nurse, feared for his life and urged him to go to a hospital. He refused. He called in sick to work the day after the race. In truth, he couldn’t move. He began to wonder if he’d make it through the night. “I thought I was dying,” he says, “but I thought to myself that if I did, I’d be OK with that, because I’d done something impossible.” He woke up the next morning happy to be alive, happy that he’d completed his first ultra, and even happier that he was closer to getting into Badwater. Two weeks later he ran in the Las Vegas marathon. He ran Badwater just six months after that—and finished fifth. It was the start of a journey whose course no one could predict, not even Goggins. He routinely makes the podium in some of the world’s most challenging ultra-endurance races, yet he only takes enough prize money to cover his travel expenses. He was named one of Runner’s World magazine’s 2008 Heroes of Running, even though none of his goals involved running. He says that he hates to swim, hates to bike, 98

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Rich Cruse

Goggins competed in Kona in 2008 after parachuting into Kailua Bay mere minutes before the swim start.

hates to run and still does them all on a daily basis—precisely because he hates to. Over the past two years, Goggins has achieved numerous incredible feats of athleticism, confounding people who try to classify him. Is he an athlete? A stunt performer? A genetic phenomenon? A superhuman? Goggins’ life is one of profound focus and determination. When he was 13 years old, he attended a speech from a pararescue jumper of the U.S. Air Force Special Operations Command. Goggins never forgot that man’s inspiring story of a parachuting accident that broke most of his bones and required a tracheotomy. Nonetheless, the airman pushed himself through rehab back onto active duty, and he was jumping again within a year. From that moment, Goggins understood what he wanted his life to be, as well as the resolve to not waste a moment in pursuing his goals. After four years in the Air Force, and a few years of trying to make it as a professional football player, a 290-pound Goggins stood in a Navy recruiting center and proclaimed that he wanted to become a member of the SEAL(s). The recruiter told Goggins that a man of his august 2009

stature would never make it through training. Two months of intense dieting and exercise later, Goggins stood in the same recruiting office at 190 pounds. Goggins was forced through the SEAL(s)’ infamous hell week twice, but finally achieved his goal in 1998. From there, Goggins continued to defy the odds. He’s the only member in the U.S. Armed Forces to complete SEAL(s) training, the U.S. Army Ranger School and Air Force tactical air controller training. He’s also faced combat in Iraq. Only three months after completing Badwater in 2006, he competed in the Ultraman World Championships triathlon in Hawaii. He placed second in the three-day, 320-mile race, cycling 261 miles in two days on a rented bicycle. Before training for that race, he’d never ridden a bike competitively. Goggins returned to Badwater in 2007 to finish third. Over the next two years, he competed in another 14 ultra-endurance races, with top-five finishes in nine of them. He set a course record at the 48-hour national championships, beating the previous record by 20 miles with a whopping total distance traveled of 203.5 miles and earning himself a spot among the top 20 ultramarathoners in the world. He became the subject of a Runner’s World feature, and the Navy asked him to appear in a recruiting commercial.

“I thought I wa s dying. But I th ought to myself that if I d id, I’d be OK wit h that, because I’d done something imp ossible.”

Rich Cruse

Notoriety, awards, medals, achievements. Other than the money he’s raised for the Special Operations Warrior Foundation, none of these matter to Goggins. He’s not trying to be number one in the world. He’s not interested in how many races he’s run. He doesn’t keep track of the miles he’s gone through. There’s no scoreboard; there’s no finish line. At the beginning of our interview, Goggins said with fervent sincerity: “I’m nobody special.” It’s a mentality that’s evident in his keeping with the military convention of referring to himself in the third person by his last name only. He’s not the ultra-athlete David Goggins, or David Goggins or even Petty Officer Goggins. Just Goggins. Just another guy. It’s not a contradiction of terms. He doesn’t live in denial of his accomplishments, but what he emphasizes—what is the essential fiber of Goggins—is that not a moment is wasted dwelling on them. “Ultraman is nothing like Ironman,” he says. “There’s no huge crowd, or party or even an announcer. You hardly even notice the finish line. For people who do these races, it’s not about that. Watch the video of me crossing the finish line at Kona,” he says. “I’m not overwhelmed with the accomplishment. I’m looking down at my watch, and it’s not to check my finishing time. I’m looking to see what time it is and how much time I have left in the day for another workout. I’m already thinking about the next thing. As of that moment, Ironman is done. It’s time to move on.” Nevertheless, he’s living the spirit of Ironman to the utmost, discovering just how much he can do. Every day, he’s up and running by 3 a.m. After a 20-mile run, he bikes 20 miles to work. He runs at lunch, if he can. Then it’s back home (on the bike, of course) to

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join his wife for weight training in the gym. He’s in bed no earlier than midnight most nights. Don’t bother re-reading to check your math: It really does add up to only three hours of sleep a night. When people ask if he uses supplements to help him train, he says that he takes a giant suck-it-up pill every morning and washes it down with a refreshing can of hard. This isn’t boasting. It’s military-speak for the hardest part of Goggins’ daily regimen: getting out of bed. Goggins takes his suck-it-up pill every morning because no matter how unpleasant it is to swallow, he’s seen something that’s even more unpleasant to contemplate as the alternative. He’s seen “the look.” It was during one of his SEAL(s) hell week experiences that Goggins saw it. Running on only 15 minutes of sleep in three days, having gone through multiple obstacle courses and other punishing training events, his class had just been let out of the freezing cold water of Southern California. There stood Goggins and his classmates, shivering on the beach, when one of the instructors barked the order to get back in the water. The man beside Goggins turned and looked at him with a hollow gaze. He didn’t say anything. He didn’t have to. “The look” said it all. The man turned and left the group. He quit. Goggins views “the look” as a form of surrender, abandoning everything that he stands for. Surrender is never an option. “Running is running,” he says. “It hurts, but that’s all it does. The most difficult part of the training is training your mind. You build calluses on your feet to endure the road. You build calluses on your mind to endure the pain. There’s only one way to do that. You have to get out there and run.” Goggins stresses that he’s not selling himself as some kind of model for athletic success. “I don’t know if everyone should be doing this, definitely not the way I’ve done it,” he says. “I don’t follow a training philosophy. If I’d gone at things slower and trained better, I’d probably be better now. But I just didn’t have time. I had three years of non-deployable time; that was it. But I knew I could take the pain, so that’s what I did. The body breaks, but it will heal back. It will adjust.” Goggins’ body has certainly made adjustments. The 290-pound powerlifter is gone, replaced with a lean 190-pound runner with 4 percent body fat. Those adjustments didn’t come without work, though. In the beginning, Goggins 102

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and his wife were constantly finding creative ways to apply tape and cushioning to his feet and legs to keep him up and running. He never took days off, and while the word “surrender” isn’t in his vocabulary, neither is “recovery workout,” so he spent a lot of time with his body held together with an array of wraps. “We all have our own journey in life, I’m focusing on mine,” Goggins says. His journey is one about his own limits and recognizing that life is too short not to get out there and enjoy everything the world has to offer. “I remember watching this guy on television climbing Mount Everest without oxygen,” he recalls. “Every movement just looked agonizing, but he made it. And I thought to myself, ‘That guy is really living without regrets.’ When I get to the end of the road, I don’t want to be thinking about the time I wasted or the things I could have done with that time. This world has so many challenges, I have to keep moving on.” That spirit helped Goggins through one of the most difficult challenges of his life in May. During a routine checkup, his doctor discovered a birth defect known as artrial septum defect (ASD), or a hole in his heart, and it’s only able to function at about 75 percent capacity. In “normal” people, this would prevent them from doing activities such as scuba diving or anything at high altitude, because the excess of oxygenated blood that is unable to leave the heart can cause the muscle to bleed out. Only a few days after learning of the condition, Goggins had surgery to repair his heart and is recovering well. So well, in fact, that he started doing light workouts only two weeks after surgery. It will likely take six months until he is fully recovered and able to compete in endurance events again. Many people have described Goggins as “an animal” or “a machine.” He’ll likely remain in the history books as one of the greatest ultra-endurance runners and triathletes, and his temporary absence from the multisport community is truly a loss. He’ll still tell you he’s nobody special. But one thing is certain: He is human. Given what he’s put himself through, for himself and for charity, for which he’s raised more than $300,000, and what he’s given to us through his own continuing voyage of self-discovery, he may be more human than the rest of us. august 2009

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Scientific Training for Poets To maximize your fitness and performance, you must train scientifically. Don’t worry; it’s easier than you think. By Matt Fitzgerald

ome triathletes were biology majors in college. Others were English majors. Still others never attended college but have an interest in science, or not. Those triathletes who have scientific training or inclinations often train in a very scientific-seeming way. They throw around terms like “maximum lactate steady state” and sometimes modify their training and diet based on new research. They use lots of gadgetry, keep track of all kinds of training data, and put a lot of time into planning their training. Triathletes who are poets at heart often 106

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feel suffocated by a sense of obligation to train scientifically, which is a consequence of the fact that the sport of triathlon is controlled by geeks. Each issue of this very magazine, for example, conveys a subtextual message that encourages readers to believe that they need to pay hundreds of dollars for bike fittings and create complex periodization schedules to succeed. Yet there are plenty of poet-triathletes who train in a seemingly unscientific manner and are just as successful as anyone else, and there are even top coaches who use methods that

appear primitive compared to those of some of their peers and whose athletes nevertheless achieve their goals. Is this evidence that scientific training methods are not necessary for success in triathlon? No. I would argue that it is evidence that most triathletes don’t know what it really means to train scientifically. The average person has a fuzzy idea of what science is. A science, by one definition, is simply a formal procedure that is used to make an experience more predictable. The three pillars of scientific procedure are hypothesis, experimentation and proof. A hypothesis is a proposed solution to a problem—a certain kind of hunch. For example, Copernicus proposed the hypothesis that the Earth and planets revolve around the sun after making certain celestial observations that didn’t square with the notion that Earth stood at the center of the universe. An experiment is a systematic attempt to test the predictive power of a hypothesis—all scientific hypotheses are presumed false until they have been properly tested. If a given hypothesis is found to be more predictive than the theory or belief it challenges, it is considered proven (true), and it replaces the old belief until a more predictive hypothesis comes along. Training for triathlon is what’s called a practical science, as opposed to a theoretical science. The only significant difference between the theoretical sciences (biology, physics, mathematics) and the practical sciences (architectural engineering, military science, sports training) is that in the practical sciences, the proof is applied to people’s jobs and lives. In a practical science, there is no interest in knowledge for its own sake because the problems to be solved really matter to those trying to solve them. The practical science of training for competitive triathlon operates on two levels: the collective and the individual. The collective level considers universal principles and methods. On this level, a hypothesis would be a new or unusual training practice. Sometimes athletes and coaches just stumble into these, other times they’re developed on a hunch, and still other times they’re invented based on formal study. The equivalent of experimentation in triathlon training is racing after having used a new training method. Some new practices yield poor race results. Others lead to performance breakthroughs. When an athlete who practices an unusual training method starts winning races or even breaking records, sooner or later other athletes will start copying the champion’s innovative method. Because it works for more or less everyone, the new method will eventually overtake the entire sport and be retained as a standard practice. For example, when Roger Bannister became the first sub-fouraugust 2009

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T R A INING

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

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T R A INING minute miler in 1954, average intensity and No two athletes respond to volume of high-intenother runners became intensely interested in the same training stimuli sity training. his training methods. As in precisely the same way Volume a result, his heavy reliance on interval training Training volume because of individual gewas widely emulated. is usually measured in netics. In other words, each miles per week in cyThere is a limit, however, to the degree cling and running and is an experiment of one. to which the training in yards (or meters) practices that work for per week in swimming. one triathlete will work for another. This is There is a strong correlation between weekly where the practical science of triathlon train- training volume and fitness, and also between ing transitions to the individual level. No two weekly volume and fatigue. In other words, athletes respond to the same training stimuli the more you train, the more fatigued you will in precisely the same way because of indi- become, but also the fitter you will become, vidual genetics. In other words, each runner provided you don’t allow yourself to become is an experiment of one—a case in which the too fatigued. Thus, as a general rule, you should try to problem of swimming, cycling and running faster requires its own special solution. As 2:13 build your training volume as high as possible marathoner Keith Dowling said, “Some say without burning yourself out with accumulated there’s no magic formula. I say there is. It’s just fatigue. The maximally effective training volume that the magic is different for everyone.” level differs between athletes and also changes So it’s important that each individual for each individual athlete over time. To find triathlete take an experimental approach to your maximally effective training volume level, training. You don’t have to invent new training you must continuously track your training practices that have never been tried before. volume and track your fitness and performance Instead, figure out the most effective way to so that you can see how different volume levels apply proven training practices to your own affect your fitness and performance. training through self-analysis and trial and error. The process of customization and refine- Rate of volume increase ment is a lifetime proposition because as you One of the major effects of training is that keep developing and growing, you continue it increases the training volume your body can changing. And if you keep paying attention as absorb without becoming overly fatigued. For you change, you’ll never stop learning. example, training four hours this week will To determine how well your training stimulate physiological adaptations that may practices are working for you at any given allow you to train four and a half hours next time, it is necessary that you accurately con- week. Thanks to those adaptations, those four nect cause and effect, where “cause” is your and a half hours of training you do next week training input and “effect” is your fitness or will stress your body no more than the four performance output. This in turn requires hours you do this week. that you sensibly quantify your training input These adaptations occur slowly, so it’s and fitness or performance output. There is important that you increase your training more than one way to do both. Some ways volume slowly to avoid applying more stress are more useful than others, and some are than your body can handle. Some triathletes simpler than others. Thankfully, the most can handle more rapid volume increases than useful ways of quantifying training stimulus, others, and most triathletes are able to ramp fitness and performance are fairly simple, and up at different rates in swimming, cycling and there’s no need to complicate the process by running. You can find the maximally effective using multiple tracking methods. You can use rate of volume increase by tracking your rate the best methods of tracking cause and effect of volume increase, both overall and within to train scientifically with great effectiveness, each discipline, and also tracking your fitness even if you got a C- in high school physics. and performance. Let’s see how.

Quantifying Training Stress The variables that are most relevant to quantitatively representing the training stimulus, or training stress, which you impose on your body are volume, rate of volume increase, 108

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Average Intensity

The faster you go in training, the more rapidly stress accumulates in your body. This means that higher-intensity training stimulates greater fitness gains and generates more fatigue per unit time than lower-intensity training.

It is important to account for the effect of intensity on fitness and fatigue in quantifying your training stress. This process begins with monitoring relevant intensity variables, such as heart rate, running pace, swimming pace and power output on the bike. Consistently tracking these variables will give you a rough sense of how much training stress you apply through intensity. The limitation of this approach is that it involves measuring intensity in absolute terms instead of relative terms. An average power output of 200 watts on the bike, for example, may be very stressful for one triathlete and only moderately stressful for another. Thus, to get a really good sense of the intensity factor in your training, you need to track workout intensity relative to your individual fitness level. One way to do this is to divide your average heart rate, pace or power output in a workout by your current functional threshold heart rate, pace or power output. Your functional threshold is the maximum heart rate, pace or power output you can sustain for one hour. The popular TrainingPeaks WKO+ software application performs this calculation automatically on each workout downloaded from a training device and generates a variable called, appropriately enough, Intensity Factor. But you can do your own somewhat less sophisticated intensity factor calculations without the program. For example, suppose your average power output for a bike workout is 145 watts, and you know (or estimate) that your current functional threshold is 200 watts. The intensity factor of this workout is 145 ÷ 200 = 0.725. Volume of High-Intensity Training Above the lactate threshold, the physiological stressfulness of training increases exponentially. Therefore, a very small amount of supra-threshold training can be very beneficial for fitness, but more than a small amount can cause overtraining fatigue or injury. For this reason, it is helpful to monitor the volume of such training in your program independently. You can do so simply by tracking the number of yards you swim above threshold intensity and the number of minutes or miles you cycle and run above threshold intensity each week.

Quantifying Fitness and Performance The terms “fitness” and “performance” are often used interchangeably, but they are slightly different. Your fitness level in your sport is your general performance capacity. Performance is how you actually perform. Actual workout or race performance is only reflective of your current fitness level in chalaugust 2009

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lenging efforts that test your performance limits and are undertaken in a non-fatigued state. Naturally, an easy recovery workout provides no real indication of your fitness level because it does not challenge your performance limits. Likewise, a hard training session undertaken at the end of a hard training week, when your body is fatigued, may fail to provide accurate evidence of your full performance capacity. For these reasons, hard training sessions and races performed when you are relatively fresh offer the best opportunities to determine the effects of your training. But they cannot do so in isolation. You must compare your performance in your most recent key workout or race against your performance in similar past workouts and races. The best comparisons come from identical workouts. Many triathletes regularly perform test workouts with certain standard formats for the specific purpose of gathering evidence of changes in their fitness and performance levels. Examples of useful test workouts are 1,500m swim time trials, 20-minute cycling time trials, and 6 x 1,600m interval runs on the track with 200-meter jogging recoveries between intervals. Your test workouts need to be performed frequently enough to keep you well informed about the progress of your training but not so often that they disrupt your training, as they are very challenging efforts. Once every four weeks is a sensible schedule for test workouts. Four weeks may seem like a long time to wait for clear evidence of the effects of your training, and in a sense it is. The traditional difficulty in monitoring fitness and performance in training has been that the only really reliable way to measure performance is through a test 110

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of maximal performance, and obviously it’s not a good idea to produce a maximal effort every day in training. What has been needed is a practical way to measure fitness in all types of workouts and compare performance across all workout types so that athletes can monitor their fitness and performance daily in the normal course of training.

A Specific Application Heart rate/pace relationships in swimming and running and heart rate/power relationships in cycling can be used to do just that. The remainder of this article is devoted to sharing some information about a specific way to use heart rate/pace relationships to monitor running fitness that can be adapted relatively easily to swimming and cycling. Running Index is a feature exclusive to Polar speed and distance devices that allows users to measure fitness in all types of workouts and compare performance across them. It is essentially an estimate of a runner’s current VO2max, which is determined largely by genetic inheritance but is also affected by training. Therefore tracking Running Index is a useful way for Polar users to monitor the effects of their training on their fitness level. Polar speed and distance devices calculate Running Index by comparing heart rate and speed. The device notes your heart rate and speed when you reach the 12-minute mark of a run. It converts your heart rate into a percentage of heart rate reserve. Heart rate reserve is the difference between maximum and resting heart rates. Thus, using a Polar device to generate Running Index scores requires that you enter your maximum heart rate into the

device before using it. The more accurate this number is, the more accurate your Running Index scores will be. The following formula is used to calculate your current running heart rate as a percentage of reserve: (current HR – resting HR) ÷ heart rate reserve. The device then divides your speed by your percentage of heart rate reserve to yield an estimate of the maximum running speed you could sustain for 12 minutes, which will be close to your VO2max running speed. Finally, the device converts this value into an estimate of your current VO2max, with scores typically ranging from 40 to 80 (the higher, the better). After 12 minutes, the device continuously recalculates your Running Index as a rolling average up to the present moment, so that your final Running Index score at the end of the run may be slightly different from your initial score at 12 minutes. For example, suppose that, 12 minutes into a run, your heart rate is 135 and your speed is 7 mph. Suppose also that the device knows that your maximum heart rate is 186 bpm and your resting heart rate is 55 bpm, hence it also knows your heart rate reserve (186 – 55 = 131 bpm). At 135 bpm, your heart rate is at 57 percent of reserve ([135 – 55] ÷ 131 = 0.61). Your estimated speed at VO2max is your running speed divided by your percentage of heart rate reserve at that speed (7 ÷ 0.61), or 11.47 mph (or 5:16/mile) in this case. Heart rate normally drifts slowly upward as any given pace is sustained, and the faster you run, the faster the drift. Polar speed and distance devices filter out this drift as best they can in calculating Running Index scores. They also try to filter out the effects of hills august 2009

TRAINING on pace. However, they are not able to filter out the effects of environmental conditions such as heat and terrain on heart rate, and this limitation affects the comparability of Running Index scores from different runs. Nevertheless, testing has shown that Running Index scores are reasonably accurate predictors of actual VO2max. But they are better predictors of maximum running speed at VO2max, which is an even more important variable because it factors together both aerobic capacity and running economy and is therefore a better predictor of actual running performance than VO2max. High Running Index scores result from having a relatively low heart rate at relatively high running speeds, and running economy makes a significant contribution to this capacity. Indeed, tests have shown that Running Index scores predict running economy separately almost as well as they predict VO2max. If you donâ&#x20AC;&#x2122;t use a Polar speed and distance device, you cannot get Running Index scores, but you can still calculate estimated VO2max speeds from training data from individual runs. Just note your speed and heart rate at an appropriate point in a run and perform the calculations above exactly as illustrated in the example given. For the best results, note your

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speed and heart rate on level, smooth terrain at a relatively early point while running at a given speed. During sustained, moderate-intensity runs, the 12-minute point is ideal. When doing short, high-speed intervals, itâ&#x20AC;&#x2122;s actually better to note your heart rate at the end of a given interval, as heart rate tends to lag behind speed in such circumstances. You can use precisely the same process to generate VO2max speed or pace calculations in swimming and VO2max power calculations in cycling. Swimming is a little different in that heart rate monitoring during activity is difficult, so you will have to take heart rate measurements while hanging on to the wall between intervals. Also, maximum heart rate is activity specific, so be sure to use your actual, tested maximum swimming heart rate and maximum cycling heart rate in your calculations.

The Final Step With basic knowledge of a spreadsheet application such as Microsoft Excel, you can make graphs that plot your daily or weekly average swim and run VO2max speed or pace and bike VO2max power estimates against one or more input variables, such as training volume and volume of high-intensity training. Before

long you will be able to identify trends. Your VO2max speed/pace/power numbers will tend to increase as your inputs increase and decrease as these values decrease. But beyond such gross observations you will also be able to make subtler cause-and-effect connections that enable you to further refine and customize your training. The possibilities are endless. You might, for example, notice that your running VO2max pace estimate in interval workouts is consistently higher when preceded by two easy days instead of one. Or you might find that your VO2max speed/pace/power estimates for all of your key workouts are consistently higher when you use three-week step cycles (hard week/harder week/ easier week) instead of four-week step cycles (hard/harder/hardest/easier). Using the training stress input and fitness and performance output variables discussed in this article to productively connect cause and effect in your training requires that you pay close attention to the data you collect, apply solid analytical skills, and act on educated hunches. However, it does not require any special mathematical ability, scientific education or technological aptitude. Even the flakiest artsy type can train scientifically with this model.

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Sacroiliac Joint Syndrome Dealing with a pain in the ass—literally. By Brian Mathers, DC, and Ben Greenfield, CSCS

hether it happens while hunched and hammering for dozens of miles on the bicycle, pounding the pavement on a long weekend run or throwing the hips side to side during an hour-long swim workout, we as triathletes have all experienced some form of lower-back pain during or after our training sessions. And if you haven’t yet joined the ranks of those who have this nagging injury, the inevitable consequence of chronic repetitive hip motion will eventually catch up with you, possibly manifesting itself as a shoulder, upper leg, knee, ankle or foot injury. While a quick slathering of sport cream or a prescription for anti-inflammatories and muscle relaxants might temporarily relieve the symptoms, sometimes the pain persists much longer than a week. In some cases, you may go an entire year before realizing you’ve trained through a full multisport season with that nagging pain, which might have spread to other areas of your body. If this scenario sounds familiar, you may suffer from sacroiliac joint syndrome. The sacroiliac joint, or SIJ, is a joint in the back of your pelvis. There are actually two of these joints. You can feel them by palpating those two bony knobs on either side of your low back, just below your belt line. These bony prominences are located just above the SIJ on both the left and the right side. The SIJs are the largest joints of your axial skeleton, and they connect the front of your pelvic bone (while the pubic joint connects aaugust 2009

the back of the pelvis). In addition, the SIJs connect your pelvis to your spine, and the spine to your lower extremities. The SIJ is designed primarily to stabilize forces during the gait cycle, traditionally during load-bearing activities such as running and jumping, but ultimately during any activity that requires back stabilization, including standing, cycling or pushing off a wall while swimming. Each SIJ is formed by the articulation of two parts of the pelvic bone called the sacrum and the ilium. The articular surface, or the area between the sacrum and the ilium, is lined with hyaline (glassy, slick) cartilage and fibrocartilage (spongy cartilage). These two types of cartilage rub against each other and have many ridges and depressions that fit together like pieces of a puzzle. During repetitive rubbing, these ridges often get caught on each other, which causes the joint to fixate or lock. This is what physicians refer to as a locked SI joint. During movement, the SIJ only moves about 2 to 4 millimeters, which is about 3 degrees of motion, but if any portion of this seemingly insignificant movement is missing, it can be very problematic for sports performance. This is because a significant number of internal and external ligaments, up to 40 different muscles, help to hold the joint together and assist in joint function. Interestingly, not one of these muscles actually crosses the joint, which makes the SIJ the only joint in the body without a crossing muscle.

It is not clear from medical research whether the nagging pain comes from the locked joint surfaces or from the ligaments that surround the joint. But since the entire area is heavily populated with nerve endings from all these muscles, any inflammation or abnormal pressure can cause a disproportionate amount of pain and discomfort. SIJ dysfunction and SIJ locking are most commonly observed in sports that involve chronic repetitive motion, such as endurance sports. The long hours of training and extreme biomechanical differences between the individual events contribute to the chronic nature of this condition. While swimming, for example, you repetitively whip your legs into extension, which is a common irritant for the SIJ. After coming out of the water and hopping on your bike, you can spend up to several hours with your legs locked into your pedals while they maintain a fixed repetitive movement pattern across varying terrains. During this time, you tighten all those muscles surrounding the SIJ in an attempt to maintain a stable aero position. This combination of holding an upright or static body posture with mechanical forces of the lower body acting on your pelvis can either lock up the SIJ or irritate an already locked joint. As if you hadn’t beaten it up enough already, the main stabilizer of forces created in the body while running is, once again, the SIJ. The constant pounding this joint is subjected to during the run often creates unilateral muscle imbalances, which are frequently observed in slow-motion video replay of a triathlete on a treadmill. Leg length discrepancies, excessive weight, uneven road surfaces and improper footwear can all create sideways imbalances that increase horizontal forces on the pelvis and cause the SIJ to lock, typically as a protective mechanism for the rest of the body. As the triathlete continues to swim, bike and run with a locked SIJ, she often develops tight iliotibial bands (muscle/tendon units on the outside of the thigh), kneecap tracking issues, hamstring discomfort and Achilles tendon or foot pain. Although physicians often miss this diagnosis (as a matter of fact, recent studies suggest “that historical and physical examination findings and radiological imaging are insufficient to diagnose SIJ pain”1), all of these issues can be biomechanical compensations for a restricted SIJ. So how do you know if you are suffering from SIJ syndrome or if any other pain you are experiencing is related to a locked SIJ? Triathletes who have SIJ syndrome typically complain of dull to sharp pain that is localized over the area of the joint (that area just underneath those two bony knobs in the middle of your lower back). The pain may spread to the groin, buttock or down triathletemag.com

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T R A INING siJ strengthening eXerCises WALL SQUATS Start with your back flat against a wall and your legs roughly one foot away from the wall. Arms can either be held in front of your chest or crossed with your hands on your shoulders.

Press your back against the wall to maintain a straight spine as you lower yourself towards the ground. Lower yourself until just before your knees reach a 90-degree angle. Do not let your hips sink lower than your knees. Start with three sets of 10-15 repetitions.

SINGLE-LEG BRIDGE Lie on the floor with your left foot flat on the ground and your right leg raised at a 90-degree knee angle. Keep your palms on the ground to maintain core stability.

Keeping your right leg in the air, lift your hips to the fullest extent possible and hold for about one second. Slowly lower back to the starting position. Start with two sets until fatigued with each leg.

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the hamstring, generally stopping at or before the knee. More severe cases may radiate pain farther down the leg, especially while cycling or running. Symptoms are generally exacerbated by sitting, standing up from a seated position, bending, lifting, turning over in bed or maintaining any prolonged position, such as the aero position while cycling. Frequently changing positions, standing and walking can alleviate the pain. Drive your car along the bike course of any heavily populated triathlon, and you can easily point out the cyclists suffering from SIJ syndrome, as they tend to shift on and off their aerobars like popcorn. Triathletes are often under the mistaken impression that the pain described in SIJ syndrome is created by the overlapping pain patterns of other lower back conditions, such as disc herniation, vertebral facet and muscle-related injuries. But unlike these injuries, SIJ syndrome can force the lower extremities to compensate for the locked joint. For example, an inability to properly rotate one or both sides of the hips can do any of the following: force the knees through a greater degree of rotation, increasing irritation of the IT band; place abnormal horizontal shearing forces on the upper leg joint, causing pain in the outside of the hip; increase motion requirements on the foot or ankle, causing peroneal tendinitis, Achilles tendon inflammation or plantar fasciitis; or impede hip rotation while swimming, excessively stretching the shoulder and creating shoulder joint inflammation. When you visit your doctor, any of these symptoms might divert her deductive process, often leading to a misdiagnosis of your lower back pain. Ironically, a physical examination is used minimally in diagnosing SIJ syndrome. This is partly because there are very few tests that consistently confirm the problem of a locked SIJ. Most

exam findings for the SIJ have poor inter-examiner reliability, and clinicians who don’t fully understand the anatomy, biomechanics and function of the joint often are not sure how to interpret the results of these tests. Because the joint is locked and not broken, torn or out of place, medical imaging options such as an MRI cannot be used to diagnose SIJ syndrome. A locked joint looks just like a healthy joint, so the MRI may appear to be normal. To complicate matters, pelvic anatomy and nerve innervations are often different from one person to the next, and these can change across the lifespan. The SIJ exam performed on a 25-yearold pro triathlete will look quite different from that done on a 65year-old age-grouper. Therefore, the test for SIJ syndrome is often one of exclusion: Rule out all the other potential pain-generating conditions, and the SIJ is left as the primary culprit. While there are many treatment options for the SIJ, very few provide consistent, reliable results. Options range from massage, manipulation, physical therapy and acupuncture to medication, injections and the ever-popular “ignore it and hope it gets better.” In our work with triathletes, however, we have found that a three-pronged approach is the most effective way to address SIJ syndrome. A combination of chiropractic manipulation, soft tissue work and muscular rehabilitation has proved to achieve quick and lasting results among triathletes. Chiropractic manipulation can simply restore essential movement to a fixated joint, thus returning the SIJ to its proper mechanical function. As movement is restored, soft tissue work, such as massage, can loosen the surrounding musculature, which often cramps in a reflexive response to protect the SIJ. The soft tissue work can also address connective tissue adhesions that may have formed august 2009

TRAINING while the SIJ was locked. Finally, a good muscular rehabilitation program can strengthen weakened or impaired muscles. Triathletes tend to ignore the last phase, muscular rehabilitation, even when they see a chiropractic physician and massage therapist. Engaging in active stretching and strengthening of muscles that have become imbalanced or weak is important in the recovery process. Chronic repetitive movement patterns during swimming, cycling and running can become habitually one-sided to avoid loading the locked SIJ. If the right SIJ is not moving properly, for example, a triathlete may develop weak and untrained right hip extensors (hamstrings) and overloaded, tight left IT bands that affect her during the right-leg stance phase of the run. Therefore, an appropriate rehab program would focus on stretching, lengthening and foam-rolling the left leg while re-training and strengthening the right leg. Strengthening the muscles can also help hold the SIJ in proper alignment while providing additional shock absorption. Exercises such as wall squats, pelvic circles and single-leg movement patterns can significantly increase joint stabilization. (A large selection of such exercises is available at Pacificfit.net/triathlonvideos .html.) During the rehabilitation phase, it may take several chiropractic and massage therapy sessions to completely free the SIJ. During this time, equipment and movement modifications may be necessary to accommodate the imbalance and to ease pain while training. A shim or wedge in the cycling shoe can help to lengthen a leg that may be functionally short because of a rotated hip that is locked in place. Raising the handlebars on your bike may allow more mechanical function of the muscles surrounding the SIJ, and running with a short, high-cadence stride can eliminate shearing forces at the hip. Many of these modifications will no longer be necessary after august 2009

full movement is restored to the SIJ, while others, such as efficient, high-turnover running are crucial to remaining pain-free. As you might have guessed, after a proper diagnosis of SIJ syndrome, a bicycle-fitting session or run-gait analysis can help bring to light any necessary modifications. While identifying and treating SIJ syndrome can be difficult, most triathletes respond quickly to proper treatment. After four to six weeks of chiropractic care, massage therapy and a muscular stretching and strengthening regimen, you should get relief, allowing you to maintain a stable position on the bike, run on hard surfaces with less pain and rotate the hips more easily while swimming. As with most injuries, a proactive, multi-treatment approach will provide rapid and lasting recovery and ultimately result in a faster, stronger and happier triathlete.

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Brian Mathers, DC, is a certified chiropractic sports physician. He is the team chiropractor for the Spokane Chiefs Hockey Club and practiced there for more than 12 years. He is nationally certified in Cox decompression therapy and Graston Instrument soft-tissue mobilization technique. He served as the chiropractor for the 2007 U.S. Figure Skating Championships and has been asked to return for the 2010 U.S. Championships. While he has a large sports practice, he enjoys treating patients of all ages and backgrounds. For more information, visit Spokanesportschiro.com. Ben Greenfield is director of sports performance at Champions Sports Medicine (Champsportsmed.com) in Spokane, Wash., where he manages bicycle fitting, run gait analysis, swim stroke analysis, blood lactate testing and exercise/ resting metabolic analysis. As the head coach for Pacific Elite Fitness (Pacificfit .net), he trains all levels of triathletes from around the world and hosts a free nutrition and performance podcast at Bengreenfieldfitness.com. For coaching inquiries or training information, e-mail him at ben@bengreenfieldfit ness.com.

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RUNNING T I P S

“When I start running, no matter if it is the run off the bike in a triathlon, a running race or a training run I try to find my rhythm as quickly as I can. Without rhythm you might as well give the others a head start because you will go slower without it.” – Terenzo Bozzone “Make your transition area stand out with a bright towl or tie a ribbon on the bike rack, that way, you will know exactly where to find your bike and shoes!” – Leanda Cave “Don't look at the overwhelming distance that is left to go, instead look at the next 5 feet or the next aid station. Create small achievable goals that will help boost your confidence.” – Chris Lieto “My main focus off the bike and into the run is to keep my cadence from the bike and convert that into my running. I like to think fast turnover and keep the momentum going!” – Jenny Fletcher

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John Segesta/johnsegesta.com

Four world–class triathletes share their transition and running secrets.

Wetsuits 2.0 By Sara McLarty

he evolution of the swim portion of triathlon can be summed up in one word: wetsuits. Evolution is sometimes hard to prove because people demand firsthand accounts of the changes. Well, even new triathletes have witnessed the speedsuit craze, a perfect example of the creation of a new species. I have even observed my own mentality towards thick, black, body-hugging neoprene change during 19 years in the sport. The wetsuits worn in the very early races were surfing suits because there was no other choice except freezing. The material wasn’t designed for speed or buoyancy. It was just designed to keep surfers’ body temperatures out of hypothermic range. Triathletes swimming in chilly waters would basically put on a body-shaped sponge before the race, as

the suit would soak up water. Fortunately for everyone racing today, there were a few small companies that saw the potential for a specially designed triathlon wetsuit. Within a few years, the starting lines at cold-water triathlons were lined with people in shiny and slick wetsuits from triathlonspecific companies like Quintana Roo, De Soto, Orca and Blue70. The hydrodynamics were improved, flexibility and comfort were considered in the design, and the speed of removal was drastically improved. Choosing a wetsuit is a daunting task for any triathlete. Today’s wetsuits come in different sizes and shapes, in various thicknesses, with reverse or regular zippers, one- or two-pieces, in long- or short-course designs and at various price levels. Also each is marketed with claims of being “the fastest” and “the best.” The average triathlete only needs one wetsuit in her garage. Let’s start with the size and shape issue. august 2009

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I remember a great piece of advice from a junior coach who once told my parents, “The water is either going to be cold enough for a full suit or too warm for any suit.” I wanted a sleeveless suit because, coming from a swimming background, I was terrified about the constricting shoulders that wetsuits of the ’90s had. We took his advice, and I adjusted my mental view by practicing in the suit and tugging lots of extra arm-fabric up to my shoulder area. Every governing body in triathlon has a rule that dictates the maximum thickness of neoprene allowed in a wetsuit. The thicker the neoprene is, in millimeters, the more buoyant an athlete will be in the water. Thinner neoprene is more flexible. Companies such as Orca make suits with varying thicknesses so athletes can benefit from both flotation in the hip area and great flexibility in the shoulders and elbows. Only a few years ago I witnessed another evolution in wetsuit design: the reverse zipaugust 2009

per. Historically, wetsuits zipped down for removal. The advantages of this design include being able to zip yourself up, having the string/strap located near your neck and the ability to re-zip during a race if something comes apart. With zippers now zipping down to close and up to open, the consumer has yet another decision to make. This new design makes getting out of the suit a few seconds quicker but it can also make getting the suit on by yourself almost impossible. Blue70 wetsuits with reverse zippers can be faster to remove because the string/strap is easier to pull, but they require help to zip up before the race. A few companies, such as De Soto, have designed two-piece wetsuits. These are perfect for creating a custom fit. Some athletes have uncommon body shapes that don’t fit in standard sizes. And now that triathletes are classifying themselves into race distances, such as long-course and Olympic, the wetsuit companies are following suit. Orca has designated some suits for long swims or shorter events including Olympic- or sprint–distance races. Finally, there is price. Today’s economy makes this even more important to triathletes. Most wetsuit companies cater to the novice athletes. Smaller brands like Nineteen and Synergy have suits that don’t break the bank but still get the job done on race day. Orca, Blue70, Zoot and others also make entrylevel suits if you want an inexpensive suit that still has the history of performance and top-of-the-line technology. My answer is always the same when people ask me which wetsuit they should purchase. I tell them to get the one they are most comfortable with, in terms of fit, range of movement and price. That is how I chose my current suit, the Orca Alpha. I tested a variety of suits from multiple companies and this one stood out as the best and fastest for me. My scaredswimmer mentality was put to rest because the wetsuit evolution had produced a suit without any feeling of constriction. I don’t know if there is one wetsuit out there that is faster or better than all the rest. I believe it is all about the athlete inside the suit and how comfortable she is swimming fast. Take the time to consider all the factors when choosing your first or next wetsuit, but most importantly, get in the suit and swim! Sara McLarty is a professional triathlete based in Clermont, Fla. For more information, visit SaraMcLarty. com. You can find the perfect ratio of swimming and pulling at her Masters swim workouts. She posts three workouts weekly at NTCMastersSwim.blogspot.com.

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b i g r ing

Ironman Day Bike Setups: Secrets of the Pros Reduce pre-race stress with a few borrowed tips from Ironman veterans. By Lance Watson

ronman athletes often get “expo fever” during the week leading up to the big event. They troll the booths and swap ideas with comrades on which of the latest, greatest gizmos will get you to the finish line more efficiently, looking better and, hopefully, riding faster. They look for the silver bullet, the magic fix. However, should you really be making any bike changes on race day? Are there any special last-minute tweaks or adjustments that need to be done to get a better performance out of your bike? Success in Ironman and 70.3 events can depend as much on gear as on the athlete. Tire choice, seat height, wheels, bike maintenance, race uniform and a means to carry all your necessary items are just a few of the considerations that many inexperienced triathletes face. Careful and thoughtful selection of what you ride, what you do or do not carry, and 118

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what you wear can be the difference between a great race finish and a simple bike ride in the sun. What truly separates the pros from the Joes is how the pros get themselves ready for a race.

Tune It Up The idea of last-minute tweaking is a touchy subject. According to Linsey Corbin, named one of Triathlete’s uber-bikers (February 2009) and the top American in Kona in 2008, last-minute tweaks are a bad idea. “Just like your race-day nutrition,” says Corbin, “your bike position should be the same as the one you train on.” Overwhelmingly, the philosophy among athletes is to go into the race with exactly what they trained on. Last-minute additions, be it a brand-new tire or a slight adjustment in

posture, can prove costly. Three-time Ironman world champion Peter Reid was so meticulous about maintaining the exact pedal stroke and leg extension that he felt helped him produce optimum power that he would adjust his seat height according to which race outfit he planned to wear. “Most of us train with cycling shorts that have a thick chamois,” says Reid, “yet on race day we use a race suit with a thin chamois, hence, creating a different saddle height. This will leave you feeling like you are riding a new position due to the saddle height. I like to ride in my race shorts during race week and raise the saddle a few millimeters to adjust for change of chamois.” About a week before your race, you should have your bike serviced and cleaned. Adjustments and changes should only be made if a serious mechanical issue is uncovered. Jasper august 2009

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Blake, Ironman Canada champion, is not afraid to tamper with his bike before an event. “My bike gets an extreme makeover from my mechanic, who is a genius, an artist and a maestro with bikes,” Blake says. Also, plan ahead if you have to travel with your bike. “The day before the race,” suggests Corbin, “if you traveled with your bike and had to assemble it, take a few moments to have a race-site bike mechanic give it a quick once-over to prevent a disaster during the race.” Corbin also has some advice about transition: “Before dropping your bike in transition, always give your bike a once-over to make sure all the nuts and bolts are tight.” Corbin believes that flats and other mechanical issues are mostly preventable. “An ounce of prevention is worth a pound of cure,” she says.

Wheels and Tires When selecting wheels, you need to consider the course, conditions, your skills and your budget. Not all wheels are appropriate for all terrain. Wheel selection can be a daunting task for some riders because the options are so numerous. Eleven-time Ironman champion Lisa Bentley says, “I determine which wheels will 120

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be best for the course. For example, for Florida 70.3, which is flatter, I ride my Zipp disc back and Zipp 404 front, but for hilly St. Croix, I ride my Zipp 404s on front and back.” Blake, like most experienced riders, has his preferences. “Most of the time I go with a PRO disc and deep dish on the front,” he reveals. Athletes sometimes vary tire widths as well. “My personal preference was a 19mm front tire for aerodynamics, and a 23mm rear for less rolling resistance,” says Reid. Bentley concurs. “I like a 19mm Continental front tire and 22mm Continental back tire. More aero in the front is perfect for the smooth roads in Hawaii, but for rougher roads in Australia, I go with 22mm Continental front and back.” Bentley will also change her gearing for a hilly course, allowing for better cadence on the uphills and a bigger gear to push on the downhills. It is also common to reduce tire pressure on wet days to as low as 90 psi for better traction.

Carrying Nutrition While it is essential to carry some nutrition, you don’t need to haul around your own personal health food store. Race sites are well stocked with nutrition items you will need throughout the race. “Most people carry way

too much nutrition on race day,” says Reid. “It’s one thing to want to have your own nutrition,” says Blake. “It’s another to make a nice, aerodynamic, 15-pound bike into a 25-pound touring machine.” Aid stations are located every 10 miles for your convenience. Use them! Minimize your needs. Keep it simple. “Cleaner is always better, and the longer I do this, the cleaner my bike looks,” adds Blake. Looking back at his first Ironman, Blake has a laugh. “The first Ironman I did, my bike was just down from Peter Reid’s in the rack. Pete’s was the cleanest, fastest-looking thing I had ever seen. I had four bottles, a bento box and some weird yogurt container thing on the front full of food. It makes me laugh when I think back on it.” What does he do now? “I have one bottle in a jimmied cage positioned between the bars at the front. On the frame, I have an aero bottle with my spare tube on it. Clean, fast and light,” Blake says, ever the wiser. Bentley keeps it simple with her bike nutrition. “A Fuelbelt box on my toptube carries four or five Power Gels in a 70.3, and I carry cut-up PowerBars for a full Ironman,” she says. Bentley is also prudent in supplying her august 2009

When the world’s best solo-effort athletes line-up they demand the world’s best equipment. The 2009 Felt DA with all-new Bayonet 2 steering system – the world’s fastest UCI legal TT/Tri bike – is the choice of champions. Felt Professional Triathletes : Fraser Cartmell, Tim DeBoom, Jan Frodeno, Michellie Jones, Becky Gibbs-Lavelle, Emma Snowsill, David Thompson Garmin / Slipstream Pro Cycling Team including TT specialists : David Millar, Svein Tuft, Christian Vande Velde, Bradley Wiggins, David Zabriskie

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b i g r i ng

fluid needs. “An aero-bottle in the front, two bottles in a cage on a rear mount and some salt tablets in my Fuelbelt,” she says. Corbin adds a lightweight pick-me-up for competition. She recommends carrying a stick of mint chewing gum. “Mint is shown to wake up the senses,” she says, “and after drinking sugary liquid and consuming gels for a few hours, a clean mouth tastes great.” While packing your nutrition, be sure you are covered calorically, but also consider how much extra weight it will put on you and your bike. Are you doing a hilly event? An extra 28 ounces can feel like an anchor when your tired legs are trying to get over a hill.

Repairing Flats The longer the race, the greater the likelihood that you will get a flat. If you can’t fix a flat, be sure to learn. Most pros learn early on to carry an extra tube tire, and most carry CO2 cartridges and an Allen key set as well. “For a tubular spare, use a track tire,” suggests Reid. “Superlight compared to a normal race tubular. Also, make sure the sucker is already stretched so you can get it on the rim.” “Continentals don’t get flats!” says Bentley. However, she does practice caution. “I have a spare tube and one CO2 behind my seat 122

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strapped into my rear cage and a spare CO2 in my Fuelbelt box on the toptube,” she says.

Helmet, Shoes and Uniform While what you choose to wear for the event may be a fashion statement, your shoes, uniform and helmet also serve an important purpose: functional support. Let the race conditions influence what you wear. For events such as Kona, where heat is a critical factor, a ventilated helmet is absolutely essential to keeping your core temperature down. “Compromising your race over aerodynamics, such as wearing an unventilated helmet in Kona or another hot race, is not worth it,” stresses Bentley. “You have to be comfortable.” For other events, you may want to protect yourself against cooler elements. The bottom line is, whatever you are comfortable in, whatever revs you up, is probably your best option for clothing. If you ride in the same uniform you swim in, make sure you have tried riding in it while wet. Suits feel and perform differently when they are wet versus dry. When it comes to shoes, bigger is thought to be better. “Use bigger cycling shoes for the bike in Kona,” suggests Reid. “Most toenail losses are from tight cycling shoes rather than running shoes. I went a half size bigger for

Kona and noticed I didn’t lose my toenails after the race. Of course, I used the bigger cycling shoes for my last month of training.” The most important factor regarding clothing is how it fits. “There is nothing worse than a baggy, flapping mess when you are on a bike,” says Blake. “It has to fit snug but breathe as well.” While there may be some specific tweaks that work for some, conventional wisdom reigns supreme: “If it ain’t broke, don’t fix it.” Ask any veteran triathlete, and chances are, his golden rule is, “Don’t make last-minute changes on race day!” “Never, ever change anything,” warns Bentley. Reid discovered this the hard way during the 1997 Hawaii Ironman. “I saw most of the Germans riding really forward saddle positions that year during race week, so I moved my saddle forward. I felt stronger after the change but ended up pulling a muscle in my hamstring on race day,” he says. “I finished fourth, but it cost me a shot at the win.” LifeSport coach Lance Watson is the official coach of Ironman and has been coaching triathletes of all levels, from beginners to Olympic and Ironman champions, for more than 20 years. Visit LifeSportCoaching.com for more information. Thanks to Jason Motz for contributing to this piece. august 2009

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6 Ways to Improve Your Running By Brian Metzler

s much as running is considered the easiest of the three sports and while it is the most common background sport among triathletes, it’s also one that can give triathletes fits in training. With so much focus typically going toward swim and bike workouts, it’s easy to overlook running or to let run training become second nature. “I see a lot of triathletes going into an Ironman knowing a lot about their swim capability and knowing a whole lot about their bike capability that is very realistic or practical, but they’re completely unrealistic or impractical about what they think they can do on the run,” says Bobby McGee, a renowned running coach who has worked with numerous triathletes, including 2004 Olympian and 2006 Ironman 70.3 world champion Samantha McGlone. “They say, ‘I was pretty good for 16 miles’ or ‘It was going well through 18 miles, and if this hadn’t happened, I would have had a good run. But as a result I didn’t.’ And it’s usually because they went too august 2009

hard on the bike or because they’re not effective runners in the first place.” So how do you become a more effective runner? Here are six ways to spruce up your running as the dog days of summer—and your next goal race—approach.

1. Run Better As McGee says, it’s not hard to ride a bike well—the bike sort of forces you to have good form because it has five contact points—but it’s really easy to run badly. As a result of years of training for three sports, elite and age-group triathletes are typically bigger and more muscular than both elite runners and recreational runners. The additional musculature typically makes it difficult for a triathlete to run efficiently, especially if he was never trained to do so. “It’s hard for a triathlete to figure out how to run effectively unless she takes a significant amount of time to learn how to improve her mechanics,” McGee says.

One of the primary ways to learn to run better is by doing form drills that encourage optimal running form and ultimately improve running economy. Although mundane and easy to skip during a busy week of training, form drills can be quickly done during a dynamic warm-up session before run workouts or during a post-run cool-down session. Form drills come in a variety of shapes and sizes, but all work to reinforce optimal running technique. The tenets of good running form include running with short strides and a quick cadence and landing lightly on the ground with the middle portion of your foot underneath your body, not in front of it. A slight forward lean from the ankles and a compact arm swing are also key components. A few common drills include butt kicks (flicking your heels toward your glutes, using your hamstrings to pull your foot upward), high knee lunges (thrusting your knees upward toward your chest), stiff-legged running (running with knees as straight as possible, like a Russian folk dancer, to strengthen your hip flexors), bounding (as if you were jumping from one rock to another), exaggerating your normal running stride’s height and length (to improve coordination and strengthen the glutes and calves), and acceleration strides or build-ups (50-meter wind sprints that start slow and build to about 85 percent effort). McGee includes a series of form drills in his new book, “Run Workouts for Runners and Triathletes,” which he co-wrote with 1993 world champion marathoner Mark Plaatjes, and he has completed a new DVD on form drills that USA Triathlon will release later this year.

2. Run Relaxed Another key aspect of efficient running is running relaxed—that is, quickly lifting your foot off the ground instead of pushing off with excessive muscle force—according to running form guru Danny Abshire, cofounder of Newton Running, a Boulder, Colo., company that makes shoes that promote an efficient mid-foot running gait. “To run efficiently, you have to understand your body and how it moves across a surface,” says Abshire, who has preached for years about stride economy and injury prevention through better form, alignment and footwear. “And probably the biggest aspect of good form is to avoid using too much muscle power to move forward.” Abshire says the two biggest mistakes distance runners make are excessive heel striking that causes abrupt braking of forward momentum and using only propulsive muscles and running too far up on their toes like a sprinter, not using the body’s natural cushioning system. Each of these triathletemag.com

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on t h e run form flaws puts too much vertical movement into every stride, and that leads to inefficiency and considerably more impact on the body. “If you’re landing hard on your heels and excessively braking and then pushing off, you’re going to strain your propulsive muscles and connective tissue, and that can lead to a variety of injuries,” Abshire says. “And if you’re too far forward in a sprint position, you’re overusing your calf and hamstring muscles and putting a lot of strain on your Achilles tendon. “The bottom line is that good running form leads to efficiency, which equals less impact and that equals injury prevention,” Abshire says. “The key is running relaxed and having the awareness to just touch the ground and lift on every stride.” “If you get people to run tall, run with a fast cadence, and get their feet landing underneath them and not in front of them, they can make themselves more efficient fairly quickly,” says Malcolm Balk, a Montreal running coach, form guru and competitive masters runner who teaches The Art of Running workshops in Canada and the United Kingdom. “But the hard part is letting go of their old habits.”

3. Hit the Trails If most of your running is done on hardpaved roads or even a 400-meter oval at the local track, consider going off the beaten path. While you don’t have to become a tree-hugging, sandal-wearing trail runner who subsists on sunflower seeds and green tea, running on trails can help you in a number of ways. Josiah Middaugh, a two-time Ironman finisher, Xterra USA national champion and USAT-certified coach, runs 40 to 50 miles a week, and the vast majority of it is on soft dirt trails near his home in Vail, Colo. “Since the heart rate climbs quite high at relatively slower speeds while trail running, you can get more cardiovascular work with less muscular fatigue,” Middaugh says. “That means less wear and tear on your body for the same cardiovascular benefit in a fairly short amount of time. And the overall impact is much less because of the soft surfaces underfoot and the slower pace compared to typical road and track running. “And because trail running can require a higher leg lift than typical running and soft surfaces can be less stable than roads, trail running engages stabilizing muscle groups around the hips and core more than road running,” he says. “The risk for injury is much lower than [road] running and can help prevent injury.”

4. Get a Bike Fit One of the biggest things that can help your running is to make sure you’re optimally 126

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efficient on the bike. If your position is slightly tweaked or twisted, you’re probably wasting energy in the saddle and setting yourself up for failure on the run. That was the problem that two-time Ironman champion Normann Stadler suffered at last year’s Ironman World Championship. Leading the race halfway through the run, Stadler suffered cramps in his gastrocs and faded to 12th place. His bike split (4:29:56 in hot, windy conditions) was still the third-best effort of the day, but he knew well before he reached T2 that he was going to have problems on the run. “You know already on the bike you will suffer on the run because your legs are already tired. That’s not usual, not normal for me at Kona,” he says. “I was riding fast, but I was not comfortable. I don’t think it made a difference on my speed, but it did affect how I ran. I don’t think I can go much faster on the bike with a new position, but it can help me be more efficient so I can run faster.” An off-season bike fitting analysis at Retul in Boulder showed that Stadler had probably been riding off-center and tilted to the right— based on the asymmetry in his hip position and the knee angles at the bottom of his pedal strokes, and too high a back angle—which led to his being inefficient as a rider and a runner. “The smallest imbalances can lead to big inefficiencies,” says Retul biomechanist Todd Carver. “And that can cause you to fight it and overuse certain muscles, and that can hurt you on the run.”

5. Change Your Shoes It’s no surprise that three footwear brands on the leading edge of minimalist shoes—Newton Running, K-Swiss and Ecco—are focusing a lot of their marketing efforts on the triathlon world. Each brand is fostering the concept of natural running form with a forward-leaning body position predicated on striking on the midfoot or forefoot instead of the heel. It’s a rationale that makes sense, but is there proof that minimalist running shoes promote more efficient running? The initial results of a study started last spring at the Massachusetts Institute of Technology suggest they may be. The study, conducted through the Chemistry of Sport class taught by Dr. Patti Christie, took 25 athletic individuals with various running abilities and put them through an eight-week distance running program. The research was based on 4x800m or 4x1,600m repeats the subjects ran while holding a constant heart rate. They did the first set of intervals in traditional EVA foam-midsole running shoes the participants started the program with, while

they did the latter set in Newton racing flats. That preliminary data revealed that all of the runners who completed every workout recorded faster times in the final interval wearing Newton shoes. Additionally, 77 percent of the runners ran faster on two or more intervals wearing Newtons, and 55 percent of the runners were faster on every interval. “The results were statistically significant,” says Christie, who is continuing the study with a new group of runners this year. “It indicates there is a more efficient way to run. And if you combine the [midfoot] running with the Newton shoes, there was definitely a significant difference.”

6. Run Barefoot No, that’s not a joke. Go to your local track or golf course and run an easy to moderate pace for 20 to 40 minutes once a week or do post-workout strides without your shoes. Running barefoot once or twice a week for shorter distances can help strengthen numerous muscles in the feet and lower legs and also encourage better running form. When you run barefoot on a hard surface, your body automatically goes into self-defense mode and subsequently forces you to land on the outside edge of your midfoot or the metatarsal pads of your forefoot. And your body uses pronation, a mild, shock-absorbing inward twist that occurs after touch-down, to allow your arch to fully compress, thus allowing you to absorb impact forces in a way that minimizes tissue stress and maximizes energy return. Running in shoes—especially shoes with thick foam midsoles or extensive pronation control devices—has weakened runners’ feet and lower legs, reduced tendon elasticity, and lessened the ability to run with natural form. While that’s not to say you should train and race barefoot (although there are proponents of that), there’s plenty of evidence to suggest running barefoot on occasion and running in minimalist shoes (once you’ve rebuilt the strength in your feet and lower legs) is the way to go. Nike spent years studying barefoot running before launching its Free shoes, while Vibram has employed two Harvard University studies to promote its ultra-minimalist FiveFingers footwear for runners. But just as Nike, Newton and other minimalist footwear brands have suggested transition periods for their products, a runner should be careful about the amount of time he runs barefoot. Even if you run five easy miles on soft golf course grass, you’re bound to feel sore because you’re engaging muscles that are normally dormant while in shoes. august 2009

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Understanding Fatigue And the Paleo Diet By Tim Mickleborough, PhD Dear Speed Lab, In a recent issue of Triathlete you answered a question about whether ingesting a mouth rinse containing carbohydrate improves exercise performance. In your response you briefly mentioned the central governor model of fatigue. This model sounds intriguing, and I was hoping you could elaborate on this model of fatigue. Robert Murray, Greensboro, N.C.

Dear Robert, Exercise scientists, coaches and athletes have thought for many years that our muscles fatigue because they run out of fuel (muscle glycogen) during prolonged exercise, or because blood lactate and other metabolic by-products released during exhaustive exercise reach a level where the muscles can no longer function optimally. This popular model has been termed the “peripheral model of fatigue.” This model predicts that homeostasis, defined as a state of relative constancy (equilibrium) of physiologi-

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cal processes within the living organism, fails catastrophically in the muscles at exhaustion, thereby limiting exercise performance1. In contrast, the central fatigue model holds that a similar homeostatic failure happens in the brain with either the accumulation of toxic neurotransmitters or a depletion of other essential neurochemicals1. In the last 10 years or so, Professor Timothy Noakes, author of the popular “Lore of Running,” and other researchers from the South African Institute of Sports Science at the University of Cape Town, have argued that fatigue is not as simple as a car running out of gas. They argue that your brain paces your muscles to prevent them from reaching exhaustion. In essence, when the brain decides that it is time to stop exercising, it creates the distressing sensations we interpret as fatigue. This has been termed the central governor model (CGM) of fatigue. The CGM of fatigue predicts that neural control systems within the central nervous system establish the number of motor units that are activated in the exercising muscles, august 2009

Spe e d L a b specifically to maintain homeostasis regardless of exercise intensity, duration and environmental conditions. Importantly, the CGM also predicts that the brain generates the perception of fatigue specifically to ensure that rising levels of discomfort cause you to stop exercising before homeostasis fails2. The CGM of fatigue does not mean that what is occurring in the muscles is irrelevant. In fact, the CG constantly monitors signals from the muscles. In other words, physiological factors (e.g., blood lactate and glucose levels) are not the direct cause of fatigue, but rather they are signals that the CG takes into consideration. Of interest to triathletes engaged in halfIronman and Ironman triathlons is that the CGM of fatigue suggests that performance during the race is set by the subconscious brain specifically to make sure that the athlete reaches the finish line while still in a state of physiological homeostasis. Interestingly, the model suggests that an athlete finishes the race with some level of physiological reserve and thus could have raced slightly faster1.

Dear Speed Lab,

pressure, heart disease, low HDL cholesterol and high triglycerides (caused by insulin resistance resulting from modern diets high in refined sugars, starches, grains and the wrong fats) as well as cancer and osteoporosis. Cordain explains further that high blood pressure (hypertension), which is the most prevalent risk factor for heart disease in the U.S., is almost unheard of in some indigenous populations (e.g., Yanomamo and Eskimo populations). Cordain advocates the following ground rules for the Paleo Diet: 1. Eat lean meats, fish and seafood. 2. Eat all the fruits and non-starchy vegetables you can. 3. No cereal grains. 4. No legumes. 5. No dairy products. 6. No processed foods. Why a diet high in seafood? Seafood contains high levels of omega-3 fatty acids (polyunsaturated fat), which may protect against heart disease. Cordain admits that this is not an easy diet to follow, especially at the beginning, and therefore he recommends that you gradually wean yourself from your old diet over a period of time. The Paleo Diet diet might aid in exercise recovery and allow you to train better. Also, this diet might help you sleep better and boost your immune system. Importantly, Cordain and Joe Friel wrote a book titled “The Paleo Diet for Athletes,” which gives advice on which foods to consume before, during and after exercise and why the Paleo Diet is beneficial for athletes5.

I recently read a book about the so-called Caveman Diet, which basically promotes getting back to the basic food groups that our ancestors ate. For example, we should eat wild game meat, vegetables and fruits, and avoid processed foods high in sodium and fat. Is this type of diet suitable for a triathlete?

Dr. Mickleborough is an associate professor of exercise physiology at Indiana University and may be contacted at speedlab@juno.com. He is a former elite-level athlete who placed 18th overall (08:55:38) and second in the run (02:52:13) in the 1994 Hawaii Ironman World Championship.

References: 1. Noakes, T.D. “The Central Governor Model of Exercise Regulation Applied to the Marathon.” Sports Medicine 37 (2007): 374-377. 2. Noakes, T.D. “Physiological Models to Understand Exercise Fatigue and the Adaptations that Predict or Enhance Athletic Performance.” Scandinavian Journal of Medicine and Science in Sports 10 (2000): 123-145.

Donna Patterson, Lincoln, Neb.

Dear Donna, There is a book called “The Paleo Diet” by Dr. Loren Cordain, an authority on the original human diet and a professor of health and exercise science at Colorado State University. He advocates returning to a diet high in lean meats, fish, fresh fruits and non-starchy vegetables that our hunter-gatherer ancestors ate. He suggests that many modern foods are at odds with our genetic makeup and that this is the cause of many of our modern diseases. By returning to the diet that our ancestors ate, we can perhaps prevent and treat Syndrome X diseases such as type II diabetes, elevated blood

References: 1. Cordain, Loren. The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat. John Wiley and Sons: Hoboken, N.J., 2002. 2. Eaton, S. B. and Konner, M. “Paleolithic Nutrition: A Consideration of Its Nature and Current Implications.” New England Journal of Medicine 312: (1985) 283-289. 3. The Cordain Files. Beyondveg.com/cat/paleodiet/ index.shtml 4. Eaton, S. B., M. Konner and M. Shostak. “Stone-Agers in the Fast Lane: Chronic Degenerative Diseases in Evolutionary Perspective.” American Journal of Medicine 84: (1988) 739-749. 5. Cordain, Loren and Joe Friel. The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance. Rodale: Emmaus, Penn., 2005.

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bearings you have are the highest grade readily available in the cycling industry. The higher the ABEC grade of a bearing, the more spherical the ball bearings and the more symmetrical the rings (races) that hold the balls are. Bearing ratings can be confusing, and they only tell part of the story; thus, some additional information may help. Bearings in the cycling industry are rated by either their ABEC grade or just their overall roundness in millionths of an inch. Cartridge bearings are the most common type of bearings on bicycles, and they are usually rated by their ABEC grade. For this reason, I’ll discuss ABEC ratings first.

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The April 2009 issue of Triathlete mentioned ceramic (hybrid) bearings and recommended a Grade 3 bearing or better. On the Internet, I found that some manufacturers say Grade 5 bearings are the best for cycling applications, while others say Grade 3 is the best. If Grade 3 bearings are the best, does that mean that the Grade 5 ceramic bearings used in my FSA bottom bracket and HED FR wheels are no better than a steel bearing? Jack Louisiana

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Millionths of an Inch Rating: Just to confuse things, you may also see bearings listed anywhere from Grade 25 to Grade 1,000 in the cycling industry. These parameters generally apply to loose ball bearings rather than cartridge bearings, and they simply refer to how round the balls are in millionths of an inch. In this rating system, the lower the number, the better the quality of the bearing and the harder and better-finished the bearing. For example, a Grade 25 is round to 25/1,000,000 of an inch, while a Grade 1,000 is round only to 1,000/1,000,000 of an inch. Loose bearings found in a Campagnolo Record or Shimano Dura Ace hub would often be Grade 25.

If you are looking at bearings graded between 25 and 1,000, get the lowest number available for the application. The price difference is minimal between a Grade 25 and a Grade 300 or 1,000, and the tighter tolerances and greater roundness of the bearings make a notable difference in any rolling application, such as hubs. If you are looking at ABECgraded bearings, a Grade 1 bearing does not have very tight tolerances and performance will be limited. A Grade 3 is a significant step up from a Grade 1, while a Grade 5

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able, and many companies use Grade 5 for this reason. Grade 7 bearings tighten the tolerances further still. It is important to note that the ABEC rating system only applies to the tolerances that ABEC sets as standards and does not consider some other important variables that can affect bearing performance and durability. Materials, grease, seals and manufacturing environment are examples of things that are not taken into account by the ABEC ratings.

standards for bearing precision called the Annular Bearing Engineers Committee, or ABEC. Cartridge bearings are the most common bearing type in the cycling industry. In a cartridge bearing the balls, seals, grease and the internal and external races are all built into a single cartridge bearing unit that is usually pressfit into the application. Because a cartridge unit includes the races as well as the ball bearings, ABEC grading considers the ball bearings themselves as well as the precision of the rings (races) that the bearings roll on. The ABEC scale rates bearing precision on four levels: 1, 3, 5 and 7. ABEC 1 is the lowest level of bearing that is considered “precision.” ABEC 1 bearings are specified on three variables: 1. Bore: The inside diameter of the bearing. Also measured as the size of the shaft (inner cone) that the bearings revolve around. 2. Radial run out: The roundness of the actual ball bearing. 3. Ring width variation: The consistency of the width between the inner and outer bearing rings. The more consistent the ring width around the entire bearing, the more smoothly the balls can roll between the rings and the higher the precision. ABEC 3 bearings are rated on the same three dimensions as ABEC 1, but at tighter tolerances. For example, an ABEC 1 bearing will have 0.0003mm of radial run out (roundness variation), while an ABEC 3 has only 0.0002mm of variation. ABEC 5 bearings not only have tighter tolerances on the three core variables above, but they must also adhere to set standards on additional dimensional items within the bearing as established by ABEC. These additional tolerances provide greater precision and lower rolling resistance. The differences between Grade 3 and Grade 5 bearings for cycling are notice-

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Art meets science. is where the performance sweet spot is located for cycling. This is why most ceramic and ceramic hybrid bearings for bicycles are Grade 5. Grade 7 bearings offer only a small gain in tolerances compared to Grade 5. The cost of a Grade 7 bearing can be up to 10 times the cost of a Grade 5 bearing and would really only show further benefit in very high RPM mechanical applications— well beyond what can be achieved on a bicycle. Because ABEC bearing grade reflects only precision of dimensions, you need to be careful that you still get what you want in other important aspects of bearing performance. For example, ABEC ratings don’t take materials into account, and thus you can have an ABEC Grade 5 steel bearing, Grade 5 ceramic bearing or Grade 5 hybrid bearing. Full ceramic bearings use ceramic balls and ceramic rings (races). Ceramic is significantly harder than steel, requires less lubrication and is lighter, so ceramic bearings offer less rolling resistance, greater durability and lower weight than a steel or august 2009

hybrid bearing of the same grade. In a hybrid bearing, you usually find harder ceramic balls rolling on steel races. This cuts costs notably from a full ceramic, but it does not fully capitalize on what full ceramic bearing technology offers. So, look at the big picture and realize that if you want the full benefits of a ceramic bearing system, you need to look beyond the grade and at the materials and fabrication of the bearing as well. Hopefully this helps you select the right bearing for your needs. High-quality ceramic bearing technology is well worth considering if you are trying to maximize your performance. Thanks to Max Ralph at FSA for his help with this article. 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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bike followed by a two-hour run, and others suggest a five-to six-hour bike followed by a 30- to 40-minute run. What are the pros and cons of each approach? A. Harvey Seattle

First off, regardless of whether you’re a sprint or Ironman athlete, consider moving away from the concept of so-called “brick” workouts and toward transition runs. In our experience, the term “brick” usually means a long or hard ride followed by a long or hard run. Oftentimes these workouts are treated as special occasions when they should be considered reflective of what defines our sport—swimming followed immediately by cycling followed immediately triathletemag.com

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De a r Co a c h by running. We’d rather you think about the act were sickened by the on that long ride The purpose of the transition tion of running after a ride not as a special occasion mere sight of their were optimal. You’ll run following a long ride is to know whether or not but as something that you do regularly, just like bikes and running flossing your teeth. If you’re going to run on the shoes—let alone at the is the case within not only get your legs accus- this 30 to 60 minutes. same day that you’re riding, try to always run off thought of doing an tomed to the transition but the bike. The only time you wouldn’t practice Ironman—and ended So why go longer? running off the bike is with your hard or long up with less than stelto ensure that your pacing, By not going longer, and runs. The point is to get your legs accustomed to lar performances. instead saving your long nutrition and hydration on run for the next day, you the challenge of running off the bike. Once you There are a milget to this point, you’ve gone far enough. lion ways to train for have the opportunity to that long ride was optimal. Now, about the correct distance for Ironman this distance. But for give your body 12 to 24 transition runs: Consider the purpose of each most of the populahours of recovery before workout you perform with this distance in mind. tion, we recommend erring on the side of less your long run and you’ll get much more out of it. You probably have a harder run and ride each mileage. In the words of the renowned South Keep in mind that you’ll still feel the ride in your week as well as a long run and ride, right? If so, do African exercise physiologist and author of legs from the day before, but you won’t risk losing you need to do a long run after you ride? We’re Lore of Running, Dr. Tim Noakes, “Get the the following three days to laying on the couch not saying you should or shouldn’t, but consider most out of your performances with the least because of that six-hour ride and three-hour run the recovery implications of running more than amount of training.” This seems to make a lot combination. That’s supposed to happen on race an hour after riding four or more hours. Don’t more sense than what we usually hear at the day, right? So save it. you already have a day that’s devoted to a long awards banquets of most Ironman events: “I Still unsure? What if we told you that we’ve run? If so, is it necessary (or wise) to do this run don’t get it. I smoked that long brick workout trained with, worked with and personally witimmediately following a long ride? three weeks ago, but today I had my ass handed nessed the training of athletes who have won We’ve heard all the stories: like how the to me by all the guys who didn’t even do it.” more than 70 international Ironman races overall entire Ironman Canada training population Hmmmmm … We don’t wonder why. (both men and women), and none ran more from Smithers, British Columbia—30 people In our opinion, the purpose of the transi- than an hour after long rides. Yeah, yeah, we know, you’re different. in all—did a 210-km ride followed by a three- tion run following a long ride is to not only get hour run only three weeks before race day. A your legs accustomed to the transition but to Train on, AM Page 1**acimabue�**Users:acimabue:Desktop: fewBAD-10-07-10543.Triathlete survived to have a good race,11/1/07 but most11:31 ensure that your pacing, nutrition and hydraPaul and Roch

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De a r Co a c h P.S. Don’t forget to do at least one swim/bike/ run workout in your final Ironman preparation. No, it shouldn’t be a 2.4-mile swim, 112-mile bike ride and 26.2-mile run, but it’s important to know the nutritional implications of swimming before your longer ride and transition run.

Dear Coach, I’m doing my first Ironman in Florida this year and was wondering what to change into at T1 and T2. I usually race in tri shorts and a shirt under my wetsuit, but that is for shorter (half-iron and under) races. Would you recommend changing into bike clothing and then run clothing? I’m just trying to go under 11 hours, but then every minute counts, no? Thanks, Andy

Andy, You’re absolutely correct: Every minute counts when you’re concerned with performance—even in an Ironman. If you are experienced (have already gone the distance) and have a time goal in mind (never a great idea in an Ironman considering how dependent times are on conditions), you want to minimize your time in transition. If you can minimize

the number of items you are changing, you’ll do exactly this. We’d suggest wearing whatever you’re going to wear on the bike and run under your wetsuit. Wear some tri shorts with a very light, synthetic, moisture-wicking chamois that has no seams between you and your bike seat and is comfortable to run in. For the top, wear something that is light in color (reflects heat), form-fitting (aerodynamic), has some pockets (for food, etc.) and covers your shoulders (sun protection), but that you can also run in. You can wear a race number belt that you can rotate to the rear for the bike and move to the front for the run. You could also simply sew your number on your back and front so there’s no need for a race belt. We know what you’re thinking. You’re going to wear a Speedo swimsuit during the swim and then throw on some bike shorts over them for the ride, right? Well, we have some experience that might convince you to do otherwise. You see, if you do this, you’ll be riding with two elastic razor blades (swimsuit seams) next to your already wet and soft behind (aka BASS area). The elasticity of your cycling shorts combined with the pressure of your butt and the repetitive motion of your glutes grinding against the seat—for 4.5 to 9

hours or 112-miles, whichever comes first— can lead to two smiley faces on either cheek. Since you’ll be adrenalized by the very thought of doing your first Ironman, you won’t even notice anything until that refreshing, warm shower after the race. At this moment, you’ll note a distinct, fiery, burning sensation that might cause an audible low-frequency scream (ALFS) only heard by canines within a 10-mile radius. This is nothing compared to the Velcro sound of you separating from your seat when you stand up at the end of your flight home, followed by the same ALFS. This condition is well documented in medical literature. Consult with your primary care physician. So, make sure there are no extra layers or seams between you and your saddle and make sure you lube up (crotch, armpits, neck, and any point that might chafe from a seam) with petroleum jelly or a specific anti-chafing product, and you should be fine with one outfit. We always suggest comfort before worrying about saving time when it comes to a race the length of an Ironman. But if you’re trying to push the time envelope, efficiency in the transition area counts. Good luck, Roch and Paul

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nu t rit ion q & A

Maintaining Your Optimal Weight By Pip Taylor

I always read nutrition advice, in the popular media and in sports magazines, that is designed to help people lose weight. However, I suffer from the opposite problem. When I train consistently and prepare for a race, I struggle to keep weight on. I feel like I eat well and am already lean, but I don’t want to lose muscle and strength. Any advice for staying healthy? Michael Illinois

Michael, you are right: Almost all the nutritional advice that is popularly available is geared toward maintaining or losing weight. When you look at general population statistics, this bias is understandable. But even most of the weight management advice directed specifically to endurance athletes is weight-loss advice, although within this population many individuals are already lean and struggle to keep enough weight on when their training becomes more demanding. Balancing energy intakes with high-energy expenditures is the goal, and although mismatches are fine on occasion, over extended periods they might result in high levels of fatigue and a drop in performance. An already lean individual who continues losing weight is more likely losing muscle mass than 140

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Increase caloric intake without increasing the actual volume of food consumed: Try fluid calories, especially after workouts when you are not hungry enough for solids. Protein with carbohydrates are even more beneficial. Swap out some high-fiber foods for lower-fiber options, which are more calorie-dense. Make use of sports drinks and recovery drinks. Don’t fill up on plain water when you know you need to also get some fuel in. Swap out leafy vegetables and salad greens for more starchy vegetables, which contain

Forget the perpetuated message about “getting down to race weight”—that lighter means faster—what you are aiming for is optimal weight and body composition. less water. Eat healthy fats that don’t add bulk: olive oil, avocado or peanut butter. Try dried fruits and canned fruits in heavy syrup as higher-calorie alternatives to fresh fruit . Fruit and vegetable juices are also a good option, being high in calories, low in fiber and rich in nutrients. Use full-fat varieties of dairy. Eat a little protein with every meal to help with muscle repair and recovery. Eat by discipline. Don’t just rely on hunger signals—have a plan and eat what is on it. Eat or drink a carbohydrate- or protein-rich recovery snack immediately after training. Create a regular meal and snack routine. Appetite adapts to routine, so eating by the clock can be a useful aid. Always keep snacks on hand. Your body may tolerate regular snacks more easily than larger meals. Some people are just lazy or unorganized when it comes to nutrition. Don’t use the excuse of being too busy to cook, shop and eat well—getting the right nutrients in the right amounts and at the right times is as important as the actual training you are doing. Incorporate some strength training. Include some basic strength training in addition to your endurance training. Spending some time in the gym with a well-planned, triathlonspecific strength program will help you maintain essential muscle mass, and this strength will help you race faster and become more efficient. Practice and persist. It is not easy or natural to exercise and eat at the same time—blood is diverted away from the digestive system to supply the working muscles. It takes practice to get used to taking fuel in while on the move, but over extended training periods and multi-session days, it becomes necessary. In addition, it is necessary to experiment with foods you can eat before, during and after workouts that won’t cause GI distress. august 2009

Robert Murphy/robertmurphy.com

fat. This is not ideal because strength is important for performance and muscle supports strength. It is possible also to have too little body fat to support optimal performance and health. Specifically, having too little body fat can compromise immunity and reproductive and bone health, and cause other complications. So forget the perpetuated message about “getting down to race weight”—that lighter means faster. Your optimal weight is that at which you are strongest, healthiest and most able to perform and recover. Some may find it difficult to consume the volume of food required to meet their caloric needs, and their intense training may suppress their appetite. That’s right. Intense exercise actually suppresses appetite, albeit temporarily. So running a hard track workout in the afternoon may cause you to not to be hungry for dinner and thus you may not get the calories you need for optimal recovery before you fast overnight. Generally, the more intense the exercise, and the higher your body temperature, the greater the degree of resulting appetite suppression. The jarring impact of running also adds to this immediate downturn in hunger. Environmental heat also has an effect. When it is hot and humid, you are less likely to feel hunger, compared to when it is cold and rainy. This also helps to explain why you may be starving after swimming, where your body is immersed in cooler water and your heat rate is not as elevated as when you’re running maximally. In addition, being at altitude requires the body to burn more calories and might also suppress the appetite. Although this effect should only last for a few days, it is something to be aware of because even a few days of not taking in enough calories can have an impact on the quality of training and recovery. Armed with this basic knowledge, here are a few tricks to ensure that you consume adequate fuel and maintain a good energy balance.

f u nd a m e n ta l s

BHR: Bike Hill Repeats

he bike segment of any triathlon is generally the longest and most time-consuming part. It’s critical that you go into the bike leg strong and ready to make your ride roll as fast as it looks. One of the best workouts for developing bike-specific strength is a bike hill repeat, or BHR. Too often the mention of hill repeats causes a spike in heart rate and nausea in the gut, but that shouldn’t be the case. This hill repeat is done with a relatively low heart rate and is directed at building cycling strength. Bits and pieces of cycling strength can be created in the gym, but one of the key principals of training is specificity. This workout is precisely that: a bike-specific strength workout,

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performed on your bike out in the real world. Find a hill that is at least a halfmile long and fairly steady in grade. A grade of 3 percent to 8 percent should do the trick. After a 10- to 15-minute warm-up, climb the hill seated, with a moderate (fairly comfortable) heart rate but in a gear that is too big for the climb and forces you to turn the pedals over at 60 rpm. If you don’t have a cadence monitor on your bike, simply count for 15 seconds how many times one knee comes up to the top. Multiply that number by four and you’ll have your cadence, or revolutions per minute (rpm). Here’s the final, critical element to BHR success: While ascending the hill at 60 rpm, focus on every degree

august 2009

Photos by John Segesta/johnsegesta.com

Who knew three little letters could be so painful? By Ian Murray

f u nd a m e n ta l s of the pedal circle: Push down through the power phase, scrape across the bottom, pull up through the back side of the pedal stroke and advance the foot across the top. Mental presence increases the value of the strength workout and helps you improve as quickly as possible. Once at the top, make a safe U-turn and head back down for another repeat. If it’s still early in your training, start with three repeats of three minutes ascending with two minutes of recovery. If you have a solid foundation of fitness on the bike, start with five repeats of four minutes with two minutes of recovery. You can progressively expand this workout to be eight to 10 repeats of six minutes with two minutes of recovery to build solid bike-specific muscle. Triathletes often assume that a cycling workout shorter than 90 minutes is worthless. A demanding and beneficial BHR workout can be completed in 50 to 75 minutes and can usually be squeezed in on a workday with ease. Best of all, it won’t leave you wasted the next day. In fact, many of our athletes find they ride better, stronger and faster the day following a BHR.

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TRiathlon Here sies

Type Like a Human By Marc Becker and Alun Woodward

f you’re like most age-group athletes, one of the most challenging (and frustrating) aspects of your training is figuring out how to improve your swim time. For many athletes, one question arises once they’ve acquired basic swim skills: Why am I not getting faster? To answer this question, we have to step back a little and understand that the requirements of pool swimming and openwater triathlon swimming are very different. Effective training for openwater swimming is not about extending the lane in your pool into an empty, 1,500-meter-long, flat-water course with a lane rope on each side. Instead, open-water swimming is a churning, roughand-tumble experience in which almost all the rules of pool swimming are broken. With every stroke there seems to be something to impede your progress and stall you in the water: chop from the wind, other swimmers’ elbows, someone pulling on you or swimming overtop of you, ocean swell, murky water, air bubble froth, feet impeding your ability to catch water, and so on. Because of this constant interference and challenge at every stroke, the truth about triathlon swimming is that to improve your abilities in the open water, you need to do almost the opposite of what you did to develop swim technique in the pool. 144

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In traditional swim training, you are encouraged to emulate the top swimmers in the sport, who after a lifetime of swimming twice a day can swim like a dolphin, and are able to recruit a large amount of muscle mass to slip effortlessly through the water. The truth is that these swimmers have literally worked a lifetime to develop an extreme level of aerobic fitness, swim-specific strength and muscle recruitment that has no bearing on triathlon swimming for most triathletes— including some of the very best professionals. Asking you to learn to swim the same way with limited training time, a short background of experience, modest aerobic development and low swim-specific strength is like asking a dolphin to type like a human. If you have a limited history of swim training, or you have learned to swim using a focus on drills and pool technique, you’ve probably learned to conserve your energies using a very careful, deliberate swim stroke. Your stroke may appear proficient, with high elbows, a long glide and a streamlined body, but you lack the strength to power through the difficulties faced in the open water. As a result you are constantly coming to a near stop and need to re-accelerate at every stroke, which takes a lot of energy. In the pool, the typical “maximum glide per stroke” approach august 2009

most of us have been taught works great at first. But apply this approach to the open water and you leave yourself open to the decelerating forces. Without the strength to power through each wave, strong current or chop, you end up at a near standstill with each stroke. Your long stroke in fact becomes a hindrance—the longer and more glide-oriented your stroke is, the more you leave yourself open to obstruction in the water. Each millisecond is one more opportunity to stall, and without the aerobic engine to support constant re-accelerations, you quickly tire and settle into survival mode. How do we overcome this challenge without substantially increasing our swim volume? Learn an open-water stroke. For triathlon swimming we need a technique that is both fast and efficient and also allows you to navigate the chaotic conditions of open water. You need a stroke that is not easily disrupted by other swimmers but that also enables you to conserve energy.

Swimming Efficiency The long, smooth and powerful strokes used by top swimmers rely on high power output to carry the glide through disruptions, which only deplete our limited energy stores early in the race. In open water, the stroke needs to be faster, shorter and continuous to minimize the disruption of our forward progress—the opposite of long distance-perstroke swimming. Training for Triathlon Swimming Many swim coaches spend most technique training time working on increasing stroke length, reducing strokes per pool length and developing power throughout the stroke. But triathletes need to focus on: A powerful catch and early pull to accelerate quickly with each stroke, using major muscle groups such as the pectorals to propel ourselves forward. Improving stroke rate to move august 2009

quickly from stroke to stroke without leaving yourself open to external disruptions. Eliminating dead points in the stroke so that you don’t contribute to the factors that stall your progress.

Developing Technique To implement a new technique takes time because our brain controls how our muscles move us through the water. Based on our lifetime of swim experience (or lack of it), we have branded our brains with a motor pattern for swimming that we now need to change from a pool-efficient motor pattern to an open-waterefficient one. To change our motor patterns from old to new is very hard, especially in older swimmers who have a lifetime of set patterns to overcome. For this reason it is important that when we train to change our stroke, we ensure that the body is not too tired. If the body is tired, the brain will easily fall back into known motor patterns, which only reinforces the old technique instead of developing your new open-water technique. The total length of the session is also important as there is only so much the brain can take at any time. So swimming 1,000m (total) with good technique is better in the beginning than trying to fit in your normal 3,000m set. One last thing to consider is the frequency of swim sessions. By getting in the pool as often as possible while adjusting to your new stroke, even just for short sessions, you will accelerate the learning process. Ensure that you are not out of the water for more than two consecutive days during the week. Enjoy Your Training! Ironguides.net

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A Vittoria employee handlays tread for bonding onto an EVO-CX clincher, one of the brand’s hallmark tires.

Pride of Craftsmanship: A Tour of Vittoria Tires

At its production facility in Bangkok, Thailand, Vittoria still does it by hand in an age of automated mass production. photos and story By Jay Prasuhn

ne look at the demographic of the average triathlete and it’s one of top-shelf gratification. We want the best, bar none. We appreciate the finer things in life, like an aged red wine, a polished burl wood interior or a handmade tubular that rolls like you’re on a cloud. These things are prized, cherished. So as a triathlete (guilty as charged), it was with curiosity and anticipation that I ventured east to the Vittoria Tires production facility to see how an industry leader creates its tires from scratch. Wait, east? Isn’t Vittoria an Italian-based company? Well, yes; Vittoria was founded in Milan, Italy, in 1953, and the corporate offices are in Madone. But the wonder and beauty of how a tire is made from a tiny piece of polycotton and a block of raw rubber takes place at Vittoria’s massive factory in Bangkok, Thailand. The company currently employs more than 1,000 people in Italy, Asia and North America, producing a staggering 5 million bike tires, 700,000 tubulars, 1.5 million butyl tubes and 350,000 latex tubes. It also runs production of Vittoria’s mountain bike tire division, Geax. All prototyped, colored, tested, packaged and shipped globally from its Bangkok base. And by my account, the facility (called Lion Tyres) not only meets, but far surpasses exacting expectations of quality. Bucking the early trend of dismissing Far East Asian production, Vittoria’s high bar has made the term “Handmade in Thailand,” printed along the sidewall of all its tires, a mark of excellence. august 2009

For in an industry of mass production and impersonal touches, every tire, from the highly prized Corsa CX tubular down to the entry-level Zaffiro clincher has several hands on the product. “You can always hype a product, but after any initial hype, the product needs to speak for itself,” says Vittoria president Rudi Campagne. “We pride ourselves on what we test, develop and create every day but have never really shouted [it] from the rooftops. All you have to do is ride the tires to appreciate the difference. And a Vittoria tire speaks for itself quite well.” I was entranced by the fact that every facet of tire production was conducted in-house, especially because out-sourcing has become status quo in the cycling world. Raw rubber from Thai rubber trees is mixed with fixing agents and color. Cotton and nylon casings are spun on a massive loom. Epoxy is poured onto the woven casings. Rubber is pressureimpregnated into nylon casings using massive steel drums. The final product you strap to your wheel is held to an uncompromising standard that few factories in the world can match. And it’s that fact that makes Vittoria a de facto partner with many of its direct competitors. Armed with know-how and machines that are impossible to replicate—“They literally don’t make these machines anymore,” Campagne said as we looked over hulking 15-foot-tall, Italian-made steel lathes—many competing brands pay to sublet the Lion Tyres facility to produce their own tires.

Vittoria allows many top brands to use the massive facility and skilled staff to test, prototype and manufacture tires, resulting in a factory that runs 24 hours a day. Vittoria even provides locked staff conference rooms, with keys owned only by the those brands. Proprietary brand secrets are not shared, and no competitive edge is lost or gained. Some days Vittoria is in production; other days the molds are switched, and a competing brand is on the production clock. It’s an odd symbiotic relationship, but Vittoria obliges, as good competition breeds advancement, and it keeps the facility operating and profitable. For Vittoria, shifting production from Italy to Thailand was a savvy business move. Not only do production costs go down but everything else improves, particularly staff loyalty. When you pay for cafeteria lunches and bus the employees to and from work along with offering an above-par salary, it makes for one of the most sought-after jobs in all of Bangkok. “Employee turnover is 2 percent, and with management it’s zero percent,” Campagne says. “We get rigorous audits of work conditions, overtime counts, employee care, medical staff and life insurance checks. It’s important for us to treat our employees well,” Campagne says.

On Test Testing was a impressive experience. It wasn’t so much the testing itself as much as the sheer number of tests that a tire or rubber can undergo: rebound, UV radiation, plastic and elastic properties, color consistency, abrasion and tire diameter consistency. Lab coat-wearing engineers were buzzing around a small room, putting about $2 million of tire research and development to work. Of course, it’s the road simulation that best resembled what we would expect to see. And the outdoor venue was massive: A 75-yard row of wheels, all turning over studded drums simulating a pitted, cobbled road, chattered and bounced along, turning for hours or days at a time under load. The result of this testing continues to lead to new innovations, even in something as simple as a tire. I had a first look at the new Corsa Evo CX tubular and Open Corsa Evo CX clincher. Designer and product manager Samuele Bressan explained that while the models are not new, the technology is. It stands as the new hallmark in ride quality, with the highest tpi (or casing threads per inch) in the industry: 320 tpi, up from 290 tpi. Beyond the improved ride quality, the increased thread count adds to the supple, pliable feel to the textile on the road. Vittoria says the tubular is capable of withstanding pressures up to 200 triathletemag.com

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Vittoria tubulars are inflated and stacked to ensure perfect build and alignment before shipping them to points across the globe.

psi. Vittoria also debuted the first removable RVC valve, allowing replacement of a standard 42mm valve with a longer 60mm valve, which eliminates the need for valve extenders on some deepdish race wheels. And of course, it was the first (and still exists as the only) tire manufacturer to make a triathlon-specific tubular (the Triathlon EVO CS), which instead of using a latex tube that bleeds air over time, uses a butyl tube that holds air better—key when bikes are left overnight in transition areas.

Crafted by Hand While it was impressive to see a standard clincher come together, from casing to the vulcanized finished product, the romantic craftsmanship moment came as I walked into a room of what I would dub the factory all-stars: highly trained staff perched at sewing machines, casings hanging on one rack, latex tubes hanging on another. With surgical precision, they lay a tube onto the casing and fold the ends on one another, stitching the ends shut and safely enveloping the tube into the casing in the process. Then an employee hand-glues the cotton backing onto the tire. As I marveled, Campagne pointed to the large stack of tubulars. “See that? They’re not twisted; they lay perfectly in a stack. That’s the sign of a good tubular.” I was in awe. Any athlete who appreciates the handiwork that 148

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goes into a great product would consider this area nirvana. Yet another moment of great appreciation came as I watched my personal favorite clincher—the Open Corsa CX—being made. For years I didn’t understand why Vittoria called this tire an “open tubular.” Now, I understand: The tire uses the exact same casing on the tubulars, with staff hand aligning the tread to the casing before bonding it on. The takeaway? When Vittoria prints “handmade” on these tires, it’s quite literal. To conclude my visit, Campagne surprised me by putting me to work. I went through the process of building a Geax mountain bike tire from scratch, from laying the casing to centering the rubber that comprises the tread, laying the Kevlar bead and applying the label before lassoing the tire into a heat and pressure mold to vulcanize the tire and press in the tread pattern. “Perfect,” Campagne said after my tire passed a quality control exam. “I think we can put you on the assembly line now.” You know, given the pride Vittoria has in its production (and the awesome cafeteria spread), I wouldn’t mind a stint building some of the finest tires in the world—as long as there was a lunch ride taking off each week. For more on the Vittoria and Geax lines, visit Vittoria.com or Bikemine.com august 2009

TRIATHLETES GARAGE Complemented by Shimano’s new Dura-Ace 7900 groupset, a Ritchey carbon bar and a Felt Aero R3 wheelset, the new Felt AR2 runs $6,299.

Felt AR2 BY JAY PRASUHN

t the 2008 Tour de France I spent time with the Garmin-Chipotle team. I was curious what David Millar, a guy who likes to put his head down and drive alone in a breakaway, thought about having his first “breakaway bike” in the newly-debuted Felt AR. “This is our secret weapon,” he told me flatly. “I absolutely love it.” Felt was just the second bike brand to delve into the aero-tubed road bike market when it debuted the AR (or aero road) line last June. While the aero road bike niche will boom in the coming year, I think it will be due to growing interest from triathletes. While many training bikes get shelved come race time, the AR2 has a greater likelihood of being put to work on race day, whether the athlete is a newcomer or a tri-veteran. Seeing Millar launch into solo breakaways on that bike, or seeing the team use the AR in the hilly TT stage at this year’s Giro d’Italia, brought two thoughts to mind: First, if a rider like Millar digs the benefits of an aero road bike in the wind, wouldn’t it be great for triathletes who dig going up hills and often race in blustery conditions? Also, wouldn’t this be a great option for the tri-newbie who’s not yet ready to commit to a dedicated tri bike? During my maiden ride on the AR2 I quickly realized that the answer to both my questions was a definite yes. The AR2 is the result of an engineering armada that spends a bunch of time in the wind tunnel and has already made TT bikes aero enough—for now. Felt already had a top-notch aero rig in the DA and sought to create a bike that was a mountain goat on 150

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the hills and a rocket on the flats. Felt says the AR aerodynamically beats out road bikes in its class, and is even more aero than some TT bikes. Considering that the “class” of aero road bikes can be counted on one hand, that is saying something. Felt estimates power savings at about 2 percent, equating to a time savings of 58 to 75 seconds over a one-hour ride, all things (actual speed and wind conditions) being equal. The AR2 takes cues from the DA in the downtube, most notably that it reaches toward the trailing edge of the front wheel to carry wind cleanly across the frame. It also flares slightly to allow for aero wiggle room against steering that is slightly off straight-away. A cowled rear wheel provides a bit more aero advantage. Applying what it learned with the DA, Felt cleans up drag numbers even more by funneling the Dura-Ace shift cables into a port at the front of the top tube, moving the cables cleanly out of the wind. It’s the first road bike on the market to do so, and a huge aero selling point. The entire frame is comprised of UHC (or ultra hybrid carbon), Felt’s highest grade of carbon. It’s finished with a nanotech resin, making the bike more durable against nicks and other day-to-day battering. A consumer will have to swap the Ritchey Carbon Evolution SL drop bars for ones with clip-on capability, but after that, the AR2 is ready for tri. On descents (and certainly on climbs), the aero tubing is irrelevant, as the focus at these times is the weight (our 56cm test bike weighed in at 15.85 pounds, less than the advertised 15.98 pounds). The AR2 also provided ample steering stability on the slopes, riding much more like a road rig than a TT bike. Where a tri bike would cause white-knuckle fear because of the rider being pitched so far forward on the downhills, the AR2 carves confidently through hard corners and hairpins. Consequently, the pilot is a more confident,

faster descender. On the flats, the AR2 simply jams (for a road bike). Felt did consider triathletes when it designed the AR2, providing a stock carbon aero post with zero layback. This gives a 73-degree seat angle with steeper effective capability. Refreshingly, it’s roadies who are forced to go for the optional post with a bit of setback. Our test ride was a mish-mash of variety, heading from coastal San Diego through rolling Rancho Santa Fe with a sustained climb to Ramona. The AR2 was especially fun in those sections that normally have me saying, “Damn, I should’ve brought my other bike.” It’s the perfect compliment to a veteran triathlete’s quiver, ready for long-mile duty, and at the same time, up for race-day action if the course demands it. For athletes whose mantra is “the harder, the better” and dot their race calendars with events like Escape from Alcatraz, Ironman 70.3 Monaco, the Alpe d’Huez Triathlon or Savageman, this is the perfect tool for the job. While the AR2 is in principle a fantastic choice for the newcomer to triathlon who just wants an aero bike that they’re more comfortable riding, the top-end spec may be overkill. Fortunately, Felt has the AR4, delivering the same frame design with a less-expensive Shimano Ultegra SL parts kit. The AR4 still weighs in under 17 pounds and brings the complete bike price to a more reasonable $3,799. For more on the AR series, visit Feltracing.com august 2009

Official Bike Supplier

T1 TO T2 FASTER Brent McMahon understands how important it is to be fast from T1 to T2! After taking advantage of Blue Competition Cycles offer to take his new Triad to the wind tunnel last year, he understands he can be faster and save more energy for the run. So much faster, he logged the third fastest bike split with enough energy to run down several Ironman champions in route to winning and setting a course record in New Orleans. You donâ&#x20AC;&#x2122;t have to be able to win a 70.3 like Brent to get Blueâ&#x20AC;&#x2122;s special wind tunnel treatment. Anyone who purchases a complete Triad bicycle will receive a free hour in the A2 Windtunnel, so they too can go faster from T1 to T2. Just like Brent.

RIDEBLUE.COM / WINDTUNNEL

GEAR BAG K-EDGE CHAIN CATCHER $45

We consider this one of the most clever inventions in tri bikes in a long time. This front derailleurmounted aluminum rod helps keep big-ring to small-ring shifts from dropping off the chain and onto the bottom bracket shell. It saves you from the dirty hands of lifting the chain back onto the rings and can save you time in a race situation. Acecosportgroup.com

RECOFIT COMPRESSION SLEEVES $45

The Canadian-made brand debuts with a right- and left-specific compressive sleeve that uses a fabric we’ve not seen in compressive garb: Resistex, an internally ribbed, super-tight fabric. The gradient fit helps prevent pooling, and helps circulate blood from the lower calves up toward the knee for better blood supply, thus making it great for racing or air travel. Recofitsports.com

SAMPSON STRATICS SL RACE CASSETTE $209

For the full-on race-day bling, Sampson brings in a cassette carved from a solid block of 7000 series aluminum that weighs in at just 88 grams (11-21)—that’s lighter than SRAM’s Red cassette. A titanium nitride coating gives it a lustrous gold finish as well as a wear resistance that will deliver 1,500 to 2,000 miles of reliable race-day use. We’ve had this one in our office and can vouch for its workmanship, beauty and weight. Available in Shimano/SRAM and Campagnolo. Sampsonsports.com

XLAB DAYLIGHT TRAINING STROBE $35

Triathletes, with their low visibility in the aerobars and decreased ability to turn and check traffic, need as much exposure on the road as possible. For Xlab, that means a strobe that mounts to an Xlab hydration unit (or round posts) for daytime visibility when you’re out training. Modes include constant, blinking, sweep and random. Xlab-usa.com 152

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POWERBREATHE IRONMAN PLUS $65

Resistance training doesn’t just apply to your extremities. PowerBreathe provides inhaled breath resistance, strengthening your diaphragm and ribcage muscles and helping reduce breathlessness in conjunction with your normal training as lung strength (and respiratory fitness) increases over time. A dial adjusts inhaling resistance, allowing you to increase your effort as your fitness improves. Powerbreathe.com

GREASE MONKEY WIPES $1 EACH

Are your hands filthy and black after fixing a flat tire on the road, but you don’t want to put them on your clean, white bar tape? Solve that conundrum with Grease Monkey Wipes. Each pouch (easily stashed in your flat kit) has a pre-moistened wipe with a natural citrus-based formula that doesn’t require water and gets your grimy hands clean. Greasemonkeywipes.com

SELLE SMP GLIDER $259

The look is unique, but the ride is even more so. The Glider has a wide central cutout, but instead of the nose coming together, as is the case on many cutout saddles (thus negating the benefit for nose-riding triathletes), it stays apart, bending down to leave the rider’s sensitive areas protected while maintaining a narrow nose profile, even when in the aerobars. Available in four colors. Albabici.com

NUTTZO $12.55

This is peanut butter on steroids. But, peanuts are only a part of the story. Nuttzo is a blast of omega-3 fats (the good fats) in a multi-nut butter spread that includes cashews, almonds, Brazil nuts, sunflower seeds, flax seeds, hazelnuts and good ol’ peanuts. And it’s packaged upside-down so it’s easier to stir your 100 percent-organic, half-a-day’s serving of omega-3s. Gonuttzo.com august 2009

REDEFINING HUMANLY POSSIBLE

Nathan products help you achieve your goals, no matter how impossible they may seem. For many athletes, hydration belts weren’t a comfortable or productive choice for a hydration system. Until now. Nathan’s Speed 3R hydration belt features streamlined molded holsters for quick, one-handed access to its three 8 oz. Flasks, a canted waist that allows the belt to sit low on the hips without riding up, and a light and strong Velcro-fastened Titanium Belt that dissipates heat and reduces chafing. And with Nathan’s one-of-a-kind Race Cap, which has a high-flow, one-way valve that offers a quick burst of gel or fluid without intense squeezing or sucking, access to fluids has never been this intuitive. Nathan’s Speed 3R proves that just like its triathletes, even the best can get better. Nathan Performance Gear is available at specialty running and triathlete shops as well as sporting goods stores or at www.NathanSports.com.

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X t err a zone So without further ado, you know you are a triathlete when …

From Yours Truly:

From Linsey Corbin:

You Know You’re A Triathlete When … By Melanie McQuaid

riathletes are legendary for their, ahem, attention to detail and passion for the sport. Individuals exhibit different degrees of fervor, but just participating requires a high level of commitment. It is notable that nearly everyone who identifies as a triathlete actually participates in races. Compare that to cycling or running, where millions of people participate in both of those sports without ever trying a race. This just proves that triathletes are that much more hardcore than other athletes—not that I am biased. I am always fascinated by other athletes’ approaches, especially among the pro ranks. They come from all ends of the spectrum, from the 24/7 type of athlete to successful professionals who hold the sport at arm’s length, almost as if it were a hobby. Of course, the amount of training required to do a triathlon means your hobby is time-consuming. 154

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Athletes who define themselves as a triathlete 24/7 deserve the utmost respect. Their discipline, commitment and dedication are inspiring to anyone, especially those who do not participate in the sport at all. I am not one of those athletes, but I always thought it admirable that some pros can give everything to their sport. For me, a bit more balance means better perspective and ultimately better results. However, 24/7 athletes deserve more than just our admiration and respect. They deserve a good, old-fashioned roast. The most fun blog post I have read recently was on Katya Meyers’ website when she did a take on Jeff Foxworthy’s famous “You know you are a redneck when …” sketch, only she substituted “triathlete” for redneck. The whole concept is quite funny, and I thought it would be amusing to come up with some of my own ways to complete that sentence and get some contributions from some other pros.

You check your e-mail/Twitter/Facebook account while wearing your cycling kit and a helmet. Your breakfast, lunch and dinner consist of Clif/ Power/name-your-brand bars, all consumed while moving at a fast speed. It only takes one beer and your quads go tingly.

From Brent McMahon: Spandex isn’t tight enough.

From Samantha McGlone:

Your bike on the roof rack doubles the price of your car. You can use the word “fartlek” in a sentence without giggling.

From Jasper Blake:

You wear a wetsuit in the pool. You sleep with a heart rate monitor on.

From Katya Meyers:

You have downloaded powertap files while at a dinner party. You’re either swimming, biking or running in your Facebook profile picture. You have no idea when your friend’s birthday is, but you can list her run splits from her last three races. Ah, the possibilities are endless. However, all of these are funny because they are true. We all have a little bit of type-A, obsessive-compulsive, anal-retentiveness every now and then. That is what makes us so special. august 2009

Nils Nilsen/n2fotoservices.com

Your bedtime is that of a preschooler. Compression garments have made their way into your business attire. You have no problem disrobing in public. Ditto to spitting and blowing your nose without a napkin or handkerchief. You are willing to tattoo a business logo onto your skin, permanently. You know the weight of each bolt on your bike but can’t find the oil-measuring stick thingy for your car. You come back to work after vacation exhausted and needing more time off. Laundry day is when you run out of workout clothes. You plan your wedding for the winter to accommodate your race schedule and those of your guests. You smell permanently of chlorine and your hair is tinged ever-so-slightly green.

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Reality Check By Samantha McGlone

ike many type-A triathletes, my world is one of extremes, a kind of all-ornothing existence. We operate as if powered by a giant on/off switch—either bouncing off the walls or fast asleep, freezing cold or boiling hot, wildly over-stimulated or completely bored. Racing game plans follow the same rules: The horn sounds and we go as hard as we can for as long as we can. When the race is over, there is nothing left—personally, I can be a mess for days after a race, as complete exhaustion takes hold. My husband laughs at how I walk so impossibly slowly, yet I run so fast when there is something on the line. We thrive on the thrill of the chase and revel in competition. Without incentive there is no drive. It is a hard knock for any athlete to be forced out of competition due to an injury. I struggled with an Achilles injury

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for the second half of last season, which forced me to watch the Hawaii Ironman from the sidelines. I had always figured I was one of those lucky, indestructible athletes—a “the more training, the better,” bring-it-on, I-can-take-anything, Macktruck kind of athlete. The irony that my first real injury in 10 years as a triathlete was in my Achilles tendon was not lost on me; in fact, it was pointed out more than a few times. Missing the biggest race of the year was disappointing in itself, but once October had passed, the real work of recovery still lay ahead. The hardest aspect of an injury and the one that no one really prepares you for is the mental side. Fixing a human is not like fixing a car—when the repairs are done, you don’t come out of the garage shiny and good as new. There remain dents and scars as cautionary reminders of our own fallibility. Recovery is a long process, a constant waiting game, one with no set finish line. Motivation can begin to wane as months creep by and self-imposed deadlines keep getting shifted back later and later. Resolu-

august 2009

John Segesta/johnsegesta.com

T ic k e t Pu nc h

T ic k e t Pu nc h tions to be fixed up by December are pushed back to January, February, March. But it is a process that won’t be rushed. There is nothing to do but focus on healing and wait. The months are spent in limbo, and with training put on indefinite hold, there is a growing distance between you and the sport. Many athletes struggle with a loss of their athletic identity. There comes a realization that where a strong, fit athlete once was, now there is just a regular person who gets winded climbing stairs. The idea of a hard track session or a sixhour bike ride seems laughable. Endurance athletes sometimes fall into the misguided assumption that along with six-pack abs and garages full of gear, we have attained a degree of invincibility, that the regular rules of the couch-potato set don’t apply to us. By definition we are fit and healthy, with low blood pressure and laudatory cholesterol levels. We look good in swimsuits. We think we are a special breed, immune to the cares and concerns of the unfit masses. Time away from the sport is a reality check. For people who are used to defining themselves as triathletes, it can serve as a slice of humble pie. I got caught in the same trap. I’ve been an

athlete for so long that I in the pool. Thank Time away from the sport lane assumed I was special. I god for muscle memory, is a reality check. For which makes it a little chose to ignore the growing number of blank days in than starting from people who are used to easier my training log and gloss scratch. But it would be defining themselves as presumptuous to think over the fact that I hadn’t run a step in months. The triathletes, it can serve as that our bodies respond marketing-department secdifferently than anyone a slice of humble pie. tion of my brain told me else’s. Athletes are hunot to worry: “Of course man and the basic rules you can take six months of physiology and physics off and pick up where you left off. What on earth apply to us as well. were all those years of training for?” We are only human. But being “only human” But like so many things in life, the reality is a pretty remarkable thing. Our bodies can was far from the spin. The body is not a bank— withstand huge amounts of stress and come out even if you trained for 40 hours a week for 10 stronger for it at the end. They can repair and years, you couldn’t store fitness. The benefits rebuild themselves. In fact, the guiding principle of endurance training, like a high VO2max and of training is that the body gets stronger by being cardiovascular fitness, begin to deteriorate after broken down. So listen to your body and respect a few days without training. After many months what it has to say. Then beat it into submission of inactivity, aerobic conditioning is reduced by when it says “no” during a race. anywhere from 50 percent to 100 percent. We all know the difference between the Luckily, fit, highly trained endurance athletes pain of an injury and the agony of a hard retain aerobic conditioning better than begin- workout, the one that will make us stronger ners. But take enough time away from the gym, in the long run. And if there is a silver lining track or pool and you are starting from square to sitting on the sidelines for six months, it is one, just like everybody else. When it is lost, it that enduring the former makes us all the more is gone. There is no VIP express line to the fast willing to embrace the latter.

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1 5Tri_09_1stEnd_REVISED.indd 8 t r i a t h l e t e m a g . c o1 m

a u6/9/09 g u s t 3:45 2 0PM 09

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Kona or Bust Join me on a quest to reach triathlon’s Promised Land. By Matt Fitzgerald

n all of sports there is nothing else quite like the Hawaii Ironman World Championship. This annual rite of autumn is the undisputed holy grail of triathlon, for professionals and amateurs alike. Other sports have their grails for either professionals or amateurs, but none combines them as triathlon does. In Kona, the top professionals and the top amateurs in various age divisions compete side by side, and there is no other event in the sport that comes close to rivaling its importance to those who are fortunate enough to qualify and to the many more who try to qualify but come up short. The dream of qualifying for the Hawaii Ironman is almost as old as the sport itself, and almost as large. It started more than a quarter century ago, when only a handful of triathlons 160

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infectious mystique to all susceptible persons with whom they come in contact. When I first started writing about triathlon in 1995, I swore that I would never do any triathlon, let alone an Ironman. (I was a pure runner.) Two years later I did my first triathlon, but I still swore I would never do an Ironman. Five years later I competed in Ironman Wisconsin, but I still had no intention of accepting a Hawaii qualifying slot if I earned one. I wound up finishing 23 seconds behind the guy who snagged the last slot in my age group, and something about that did not sit well with me, despite my professed indifference. Over the next few years I signed up for three more Ironman triathlons that I never started because of injuries and, in one case, a sort of family crisis that destroyed my training. I was mainly focused on my running, anyway, so these DNS’s did not exactly make me suicidal, but there was still a feeling of unfinished business that never quite left me alone. I must now confess that the Kona mystique has infected me in such a way that, if I never qualify for Kona, I will eventually look back on my career as an endurance athlete with a twinge of regret. It’s also important to me to qualify in a “younger” age group in which athletes are still at or near the height of their powers. That means it’s now or never for me, as I will be 38 when I compete in my chosen qualifying event, Ironman Arizona, in November, and 39 by the time I actually compete in Hawaii (as the 2009 IM Arizona is a qualifier for the 2010 World Championship), if I do qualify. existed, with ABC’s broadcast coverage of the I do not want to make this journey alone. If 1981 Hawaii Ironman. Susceptible men and you share my goal of earning a qualifying slot for women all across America watched Julie Moss the 2010 Hawaii Ironman, I invite you to travel crawling to the finish line, drooling and worse, this road with me, right here. Over the next 16 and leapt up, exclaiming, “I must do that!” months Triathlete will publish a regular “Kona or The sport of triathlon has grown tremen- Bust” column that will chronicle the adventures dously since then, but a large fraction of those of a select number of Triathlete readers who have who take it up still get caught up in the dream of embraced the Kona dream. qualifying for Kona. (Originally the Hawaii IronIf you would like to be considered for selecman accepted anyone, and it did not take place tion to this special group, please send an e-mail in its current location on the Big Island, but on with the following information to mfitzgerald@ the island of Oahu.) Many competitorgroup.com: name, catch the dream before they age, hometown, number of have even completed a single I do not want to make previous Hawaii Ironman triathlon of any distance, but (if any), best this journey alone. If qualifications even among those who get triathlon result (any distance) you share my goal of and planned 2010 Hawaii involved with no intention of ever going beyond the earning a qualifying Ironman qualifiers. sprint distance, the dream We will choose apslot for the 2010 Hawaii proximately 12 nominees often catches hold sooner or later. These folks inevitably Ironman, I invite you to to spotlight in the magazine. find themselves surrounded Only those selected will be travel this road with notified, but we’re rooting by others who already have the fever and cannot help for every single one of me, right here. but communicate Kona’s you! august 2009

Jay Prasuhn

K ona or bust

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Racing After a Disappointment By Andy Potts

et’s face it; no one has a great race every time he steps up to the start line. Even the all-time greats have bad days. Now to be fair, their bad day may be the race of a lifetime for you, but it is all about perspective. We all start a race with our goals in mind: complete the race, have fun, challenge myself, break 10 hours, set a course record, etc. If you race often enough, though, you are bound to have a disappointing race. Bouncing back from a disappointing race can be tricky. Sometimes you want to get right back out there the very next weekend and other times you want to go back to the drawing board. My experiences have fallen everywhere on that 162

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spectrum. A disappointing race can mean that your preparation was off, or it could mean that your execution was off. Whether it was physical, mental or a little bit of both, the key to racing after a disappointment always starts with your mind. If you didn’t accomplish your goals this time, then it is time to look how you mentally approach each race. There are so many variables involved with racing, especially racing triathlons: water currents, wind, temperature, bike issues, etc. The list can go on and on. After a disappointing race, I look inward. For a change in my mental approach, I break down my next race into smaller, more

manageable goals so that I can have a successful day. Instead of saying that I want to win my next race, I take it step by step and outline what I specifically hope to achieve during each leg. As an example, I try to come up with at least two objectives for each leg: Swim: Keep my elbows high for the entire swim and go to the legs with 200m to go. Bike: Maintain a high cadence throughout the ride and negative split. Run: Run tall and build each mile. As you can see, my goals combine both objective and subjective material. The main thing to note is that my goals are self-centered. To simplify matters, I do not dwell on the race course, the conditions or my competition. If the work that you put into your training doesn’t get a chance to shine through on race day, you might just need a fresh mindset to have the race of your dreams. I have had more good races than bad ones, but I must admit that I learn more from the bad races than I do from the good ones. I always take something away from every race experience to build upon my knowledge. However, after a disappointing race, my goals are a lot more specific. That way, no matter the outcome of the race, if I go after my goals for my own satisfaction, I know I will be happy at the end of the day. A big part of the solution is looking within yourself and doing the race for personal gratification. Often, I find that when I’m disappointed in a race it is because of the outcome not because of my effort. Ultimately, I can’t control if someone else beats me. I can only control my own race and my own preparation. A huge philosophy in my book is that no matter how often I fall down, I need to get back up one more time. I believe that how one handles adversity speaks more about his character than how one handles success. I’m going to get knocked down sometimes, but the key is that I get back up, learn from the experience and have it make me stronger in the end. Racing is supposed to be fun. If all else fails, I go to the next race with the knowledge that a bad race isn’t the end of the world. So, I try to smile more the next time and remind myself why I signed up: for another chance to see what I’m made of. august 2009

John segesta/johnsegesta.com

I have had more good races than bad ones, but I must admit that I learn more from the bad races than I do from the good ones.

WTC

2009 SUMMER UPDATE

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2009 SUMMER UPDATE

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2009 SUMMER UPDATE

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2009 SUMMER UPDATE

SIMPLY THE BEST COACHING FROM THOSE THAT KNOW. PHOTO: CHRISTINA GANDOLFO // GANDOLPHOTO.COM

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a t t he r a c es “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!

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afterward. “I thought I was going to blow up on that last lap, but it was great to hold on.” Brownlee’s 30:31 run split put him at the line 48 seconds ahead of runner-up Courtney Atkinson of Australia. Spain’s Javier Gomez finished third, four seconds behind the Aussie. The finish of the women’s race was a reminder of why draft-legal racing is so fun to watch. Five women headed down the finishing chute within a few feet of each other, Kiwi Andrea Hewitt and Swede Lisa Norden pulling away from the rest in the final meters. In the end, Norden’s long legs were no match for Hewitt’s last-second burst as the Kiwi pulled off the win in a photo finish. Frenchwoman Jessica Harrison finished third, only a stride behind Norden.

madrid dextro energy triathlon— Itu world championship series Madrid, Spain — May 31, 2009

Delly Carr/triathlon.org

1.5-km swim, 40-km bike, 10-km run

Full Gas: Andrea Hewitt pushes ahead of Lisa Norden in the last few meters of the run to take victory in Madrid.

21-year-old brownlee takes round two of itu world championship series

Women

Swim

Bike

Run

1. Andrea Hewitt (NZL)