2009-12 Triathlete by Alejandro Piñeiro

35 HOT GEAR TRENDS FOR 2010 >> R GEAR >> TRAININ TRAINING N G >> RACE A C E SCENE S C E N E >> LIFESTYLE

NO.308 NO N O.3 . 08

DECEMBER 2009

INDULGE YOUR

CRAVINGS AND BALANCE YOUR DIET ULTIMATE RULES OF RECOVERY GELS, BARS, CHEWS ARE THEY AS FRESH AS YOU THINK? [PAGE 104]

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PIP TAYLOR PRO TRI TRIATHLETE RIATHLETE & NUTRITION NUTRITI ON EXPERT

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My Game-Changing secret One of the keys to happiness and success is to love what you do, day in and day out. I feel very lucky to live this way – having the opportunity to train full time as a professional triathlete, which includes swimming, cycling, running and strength training. My job is not easy, that is for sure. It includes volumes of sweat and tears and at times, yes, even blood. I have had broken bones from bike crashes, raced in 110+ degree weather and have had my fair share of blisters, cuts and bruises. My 30+ hours of training per week are both physically and mentally challenging. I live by the saying, “Moments of pain for a lifetime of glory.” I always put forth 100% effort and gladly welcome all the hours of anguish if it leads me to accomplishing my goals, such as representing the United States in the 2012 Olympics in London and hopefully bringing home some hardware too (the golden and circular kind!). Along the way, I’ve learned little tips that help me to train and race harder – enough sleep, eating right, etc. In addition to these simple tips, I’ve also learned how to eliminate the uncomfortable issue of chafing! This little problem is something that not everyone talks about (Blisters and scabs between your thighs is not always the topic of conversation!) The truth is, hours and hours on the bike can be very painful in some very

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sensitive areas! My number one goal while training day in and day out is to be able to perform 100% pain-free. If anything inhibits your training, you are not able perform at your absolute best. Don’t let those blisters win! The answer to winning the blister battle is MISSION Anti-Friction Cream. After using this product, I now ride and run without the worry of painful blisters and chafing that would otherwise prohibit me from performing at full capacity. MISSION Anti-Friction Cream has saved me from countless hours of discomfort and pain, and more importantly, allowed me to focus on what really matters – racing and training at my best! Since using MISSION Anti-Friction Cream, I have met my recent goals of qualifying for the Beijing Olympics and becoming the 2008 World Championship Silver Medalist. In 2009, I have won the Lifetime Fitness and Chicago Triathlon and my year isn’t over yet! What a relief it is to know I can trust MISSION Anti-Friction Cream to keep me chafe-free. Thank you Mission! This is one little secret I’m happy to let out of the bag!

Sarah Haskins Professional Triathlete

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contents

DECEMBER 2009

DEPARTMENTS 16 STARTING LINES BY MITCH THROWER

18 EDITOR’S NOTE BY BRAD CULP

20 MAIL CALL 22 CHECKING IN Training Tip; Click This; Recipe; Fast Food Showdown; Kona or Bust; ITU Q&A; Medically Speaking; Endurance Traveler; Iron Kids; Light Read

142 AT THE RACES TRAINING

GEAR AND TECH 82 BIG RING BY MARK DETERLINE

85 ON THE RUN BY BRIAN METZLER

90 FUNDAMENTALS BY IAN MURRAY

92 SPEED LAB BY TIM MICKLEBOROUGH, PHD

94 DEAR COACH BY PAUL HUDDLE AND ROCH FREY

96 TRIATHLON HERESIES BY MARC BECKER

75 TRAINING FEATURE 1: SIX KEY BIOLOGICAL PERFORMANCE FACTORS

100 NUTRITION Q&A

BY BEN GREENFIELD

BY PIP TAYLOR

78 TRAINING FEATURE 2: HOW TO NAIL THE IRONMAN MARATHON BY MATT FITZGERALD

80 LANE LINES BY SARA MCLARTY

NUTRITION

102 MULTISPORT MENU 104 EAT RIGHT 106 GET LEANER, GO FASTER

112 INTERBIKE AND EUROBIKE BY JAY PRASUHN

125 TECH SUPPORT BY IAN BUCHANAN

126 TRIATHLETE’S GARAGE BY BRAD CULP

128 PRO BIKE BY JAY PRASUHN

130 TRI’D AND TESTED BY BRAD CULP

COLUMNS 132 UP FRONT BY ANDY POTTS

134 TICKET PUNCH BY SAMANTHA MCGLONE

136 XTERRA ZONE BY MELANIE MCQUAID

138 ENDURANCE CONSPIRACY BY TIM DEBOOM

160 TINLEY TALKS BY SCOTT TINLEY

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december 2009

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features

NO. 308

DECEMBER 2009

ON THE COVER Cover: Pip Taylor • Photo by Gary Geiger Taylor's hair and makeup by Susan Staley of Sonia Roselli Esthétique 35 Hot Gear Trends for 2010 Indulge Your Cravings Ultimate Rules of Recovery Gels, Bars, Chews Pick the Perfect Tri Sports Doc

42 DECADE IN PHOTOS The highlights of the sport of triathlon are documented in the best of a decade’s worth of images.

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54 THE MOST INTERESTING TRIATHLETE IN THE WORLD The shortest triathlon he’s ever done is an Ironman. He doesn’t own a bike, and he only swims four weeks before his next triathlon. Follow the incredible journey of 58-year-old Robert Owens from leg braces in childhood to Ironmans. BY MATT FITZGERALD

60 100 75 104 24

60 HOLIDAY GIFT GUIDE BY JAY PRASUHN

68 EIREMAN DEBUT BY JAY PRASUHN

december 2009

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Robert Murphy/robertmurphy.com

THIS MONTH ON

2008 Clearwater 70.3 Championships

RACE COVERAGE With the 2009 Ironman World Championship in the books, Triathletemag.com turns its focus to the remaining races on the 2009 calendar. The North American Ironman season comes to a close with Ironman Florida, Nov. 7, and Ironman Arizona, Nov. 22. While thousands of age-groupers are gearing up for these races, the professional field will be finalized in the days before each race. With the two races taking place so close to the Ironman World Championship, many professionals choose to participate in these races only after analyzing their Kona performances. Like Ironman Florida and Ironman Arizona, the Ironman 70.3 World Championship in Clearwater, Fla., often features an uncertain start list. While the likes of Chrissie Wellington, Andy Potts and Terenzo Bozzone are featured on the Clearwater roster, it is often a game time decision for many athletes. We’ll keep you up to date on who’s in and who’s out, and give you our top picks to take the 70.3 world championship title. As always, we’ll report on who’s racing where, as well as bring you photo galleries and race recaps from the final races of the season.

TRICENTER In addition to race news and analysis, Triathletemag .com’s weekly news show, TriCenter, brings you all of the training and gear information you need heading into the race season. The off-season often brings uncertainty for many athletes. Have a question about offseason training, or how to cope with winter weather? E-mail your question to Tritalk@competitor group.com and you could be featured on TriCenter. We’ll air your question and leave it to one of our tri experts to give their opinion. 10

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First Wave

Loweâ&#x20AC;&#x2122;s Motor-Free Speedway PAUL PHILLIPS/TRIATHLON.ORG Held in Concorde, N.C., racers power into the turn on the Lowes Motor Speedway at the 2009 ITU World Duathlon Championships. It was refreshing to see the track used for something other than burning gas and selling funnel cakes.

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First Wave

Whatâ&#x20AC;&#x2122;s the Rush? RICH CRUSE Triathletes charge into Lake Mission Viejo at the start of the long-running Orange County triathlon, held in Mission Viejo, Calif. The day of racing featured within it the Best of the U.S. Age-Group championships.

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december 2009

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Starting Lines

THE GIFT OF AN IMAGE MITCH THOWER I love the photo issue of Triathlete. Who can resist the great action pictures in beautiful places by masters such as Delly Carr, Rich Cruse, John Segesta and Thierry Deketelaere? They remind us of the beauty and excitement inherent in our sport. But is photography more than a pleasant sideshow to the passionate triathlete? Does photography make us better competitors, go faster and last longer? I’m here to tell you that pictures do that—and much more. It’s true that new gear can amp you up for the season ahead, a watt meter can guide you to improved bike power with scientific precision and a new wetsuit can help you glide through the water to a new swim PR. But the most significant power that pushes your heart and muscles to the starting line is inspiration, and a visual image just might be the most powerful tool we can use to inspire, process and make sense of the world around us. For many, a photographic symbol of a goal like a first triathlon could serve as a focal point for psychological inspiration. Looking at that target picture (and mentally placing yourself in it) bolsters your will power and marshals your energy and zeal for the task in ways that words cannot. For indirect proof, look at studies that ask people what they would grab if their house were burning and they only had a few mo16

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ments to flee. After children and pets, it’s—you guessed it—personal photos. For the ultimate argument about the power of images, think of the last moments before we die. Many people who have come back from the brink report that their whole lives flashed before them in a series of mental images. If you care to take a step back and think deeply, that’s all we really leave with. Money, medals and muscles ultimately won’t matter. Neither will your car, your house or your stocks. Before whatever is next, it’s time for flipping through pictures of the moments that made up our lives—births, weddings, triathlons, graduations, falling in love, laughter and family trips to Disney World. According to many psychologists, our everyday experiences are stored in our brains as images, serving as symbols that unlock a multitude of meanings, thoughts and feelings. These snapshots associate with and compare to all the other images stored on our greymatter-hard-drive, helping us learn. Studying triathlon pictures can cut through the technical complexities and help us find our ideal swim stroke, our aero position and correct running stride. Remembering the powerful emotional content and laser concentration on the face of a Craig Alexander or a Chrissie Wellington can make it easier to galvanize ourselves to rise to a peak performance.

And so the act of witnessing beauty and greatness in our sport has made a tangible difference in my life. I’ve taken hundreds of images, which in total represented a mere fraction of a second, but were moments in time that I will never forget, and what a privilege it was to be able to share them with the world. My mind has also indelibly captured spectacular triathlon moments during years of training and racing. I vividly remember Greg Welch running triumphantly back to Kailua-Kona in first place, with the incomparable Dave Scott, at age 40, right behind him. Normann Stadler’s slashing bike race and first win; Linsey Corbin’s and Chrissie Wellington’s radiant smiles and blistering runs; Mark and Dave in their epic iron war; the effortless grace of Emma Snowsill in full stride; the love and pride you can see in Dick and Ricky Hoyt on the Queen K. And I remember the quiet, more personal images far from the headlines: the pod of dolphins under the water during the Ironman swim in 2007. The enormous waves crashing on the shore at the start of the Solana Beach Triathlon many years ago, and the look in the faces of the participants standing in the cool sand that morning. I’ll also always smile and laugh a bit when I recall the image from my early triathlon days, as I stood in Greenwich, Conn., looking out at Long Island Sound, as my friend looked at me just seconds before the start and said, “Hey man, your wetsuit’s on backwards.” Triathletes are video and photo archive machines that can last 100-plus years, and the lifestyle we choose will determine the contents of our archives. We live, train and race with the record button permanently blinking red, hungry to add another memorable segment to the Mobius strip of our lives. So the pictures we experience in life— whether recorded on film or imprinted in our brain’s memory banks—very often reinforce our highest aspirations, underline our best qualities and enshrine the people and things we love. It’s true that the lift you get from looking at our triathlon memories is not quantifiable. But as they help you to remember and dream, remember that many of those moments might fade and slip through our consciousness without the help of a thoughtfully focused photograph. Every time you blink when you see something you want to remember, make that blink a photograph you’ll keep—and carry a camera. The images of your life my friends, are more than just a gift; they are priceless. Mitch Thrower mthrower@competitorgroup.com december 2009

Editor’s Note

UNEXPECTED OFFSEASON MOTIVATION A couple of months ago I was stopped by a neighbor who lives across the hall. She’s a ripe-in-years woman who is always caring a cane and a dog that could fit comfortably in my shoe. She asked if I was heading to the pool, which struck me as an odd question because she had no way to know that I spend an aboveaverage amount of time at swimming pools. “Not right now,” I replied. “How did you know I swim?” “Well you usually smell like a pool when I see you in the hallway,” she said. “And you sure don’t have a whole lot of hair on your body.” “Wow. You’re good,” I said. “I bet you swim the butterfly too,” she added. “My nephew swims the butterfly pretty well and he’s built like you—big and strong.” With that, she and her rodent-sized terrier carried on and I was left with a dagger in my chest. My could-be-crazy neighbor had squashed my ego without even knowing it. There I was thinking that had done enough triathlons to be considered a full-blown triathlete, but to some old lady I still looked (and smelled) like a swimmer—and a butterflier nonetheless. But I have to thank my neighbor for the verbal assault. She was right. After an injury-filled 18

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Brad Culp

No. 308 | December 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 Bethany Leach, bleach@competitorgroup.com Copyeditor Marilyn Iturri Photo Editor John Segesta, jsegesta@competitorgroup.com Graphic Designer Oliver Baker, obaker@competitorgroup.com Medical Advisory Board Jordan Metzl, MD; Jeff Sankoff, MD 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

David Moross Peter Englehart Scott P. Dickey Andy Hersam Steve Gintowt John Duke John Smith Dan Vaughan David O’Connell Rebecca McKinnon Sean Clottu Heather Gordon

Chairman President & CEO Chief Operating Officer EVP, Media Chief Financial Officer SVP, Group Publisher SVP, National Sales VP, Digital Media VP, Western Region Sales VP, Eastern Region Sales VP, Sales Development VP, Circulation & Production

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season I was looking more like an overbuilt butterflier than a triathlete. So I dried my tears and headed out for a run—something I hadn’t done in months. I got back from a two-mile trot, marked my calendar and decided I would do short, easy runs for as many consecutive days as possible. Attempting something like this during the triathlon season would be disastrous, but the off-season is the perfect time to improve your weakest sport. Everyone has one. Just about every triathlete I know is really a duathlete who just deals with a third sport that they don’t really like. For me, it’s clearly running. The only way to teach your body to do a sport that you’re not necessarily good at is to do that sport—a lot. Growing up, I became a swimmer because, for reasons I can’t explain, I spent 18 hours a week in a pool. That tells me that if I’m ever going to become a runner (or at least someone who can run at a modest pace after a long bike ride), I need to spend a whole lot of time running. Forget about being a triathlete this offseason. To be a truly balanced triathlete you need to address your weakest sport, and the off-season is the only time to do it. Spend a few months training only that one sport that you secretly hate. And as you should already know, take it really easy at first. In this month’s training section, starting on page 72, you’ll find a number of articles about rest, recovery and off-season planning. If you’re like me and running is your Achilles’ heel, be sure to read this month’s “On the Run” on page 85. But remember: Before you take any of our training advice into action, let your body fully recover from the 2009 season. When you start to feel more like a butterflier than a triathlete, then it’s time to start things up again. That ego-crushing run-in with my neighbor happened about three months ago and I’ve run every day since. Do I look like a runner yet? Absolutely not, but I’m starting to look more and more like a butterflier who can jog at a pretty good clip.

SPARTACUS SLAYS WITH SHIV.

“I KNEW THAT I WOULD BE VERY FAST TODAY. MY PREPARATION WAS PERFECT, AND I HAD THE EXTRA MOTIVATION RACING IN FRONT OF SWISS CROWDS. MY LEGS WERE STRONG, BUT MY HEAD WAS STRONGER. I WAS ABSOLUTELY FLYING.” READ MORE ABOUT HOW FABIAN CANCELLARA AND THE S-WORKS SHIV KILLED IT AT THE 2009 TT WORLD CHAMPIONSHIPS AT I-AM-SPECIALIZED.COM

— FABIAN CANCELLARA EN ROUTE TO A WORLD TIME TRIAL CHAMPIONSHIP

Mail Call NYC NOT ON TOP 30 TRI TOWNS? ’m two blocks away from an indoor Olympic-sized pool and five blocks away from a scenic multi-terrain six-mile bike/run track. The weather is seasonal but surely more accommodating than Bellevue, Wash., Bend, Ore., or Madison, Wis. There are enough events within a short drive to race every weekend from May to October, not to mention the internationally renowned NYC Triathlon in July. But, perhaps more compelling than any other reason, New York City has more type-A neurotic, psychotic and ultra-competitive athletes than in all of your “Top 30” towns combined! If you don’t believe me, go see how many bikers and runners are at Central Park at 5:30 a.m., when sunrise is at 6:30 a.m. Fuggedaboutit!

Alex Suslensky New York City

Editor’s Note: We have no beef with New York City and you have valid points. But the fact that New York City is filled with “type-A, neurotic, psychotic and ultra-competitive athletes” makes us want to stay away. NYC is incredible, but when it comes to training we prefer the open expanse of a town with less than 10 million people. Fuggedaboutit and take a trip to Tucson.

with the need for endurance. I challenge Tinley to walk carrying a full compliment of clubs, for 18 holes. In a regular round, it will take more than four hours if you are a semi-decent golfer. And if you are not so fortunate to play at a private course where there is usually a mandate on the pace of play, you can get stuck in a five-hour round. Scott, my father is “once a Marine, always a Marine.” At age 73 he is still walking his 18 to 27 holes a day, and most often during the heat of July and August. He can kick your ass five ways till Tuesday, even after his round is finished. Jeffrey Noll West Hartford, Conn.

taly does, in fact, have good beer. Peroni is Italian Budweiser, or Australian Fosters, if you like. Italy, like Germany, England and Poland, has many regional breweries that produce beer suited to the local food. Yes, just like wine. My first time in Italy, I was not a big wine drinker (now I’m big and drink wine) so I just started ordering whatever beer the fat old guys were having. Ab Fab. Cliff Elam Via E-mail

MOTIVATION INSPIRATION

normally enjoy Scott Tinley’s article, but I take exception to his essay on golf. First, should I assume Tinley has never walked 18 holes of golf, carrying his own bag? As an Ironman and a 12 handicapper, walking those last few holes, bag slung over shoulder, is not something for the sedentary. If you are not in shape, you are finished. You will be too tired to swing, and there goes your $20 Nassau. Golf is a finesse game, as well as a skill sport,

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Angel Stone Arlington, Va.

n Scott Tinley’s comparison of golf to triathlon (October 2009), I couldn’t help but smile given that I converted from a 240-pound eight handicapper to a 190-pound, 13-hour Ironman. While Sunday mornings used to be spent doing my best mimic of Tiger Woods while trudging six miles around a golf course, they are now spent mimicking Tinley on 100-mile bike rides around Tampa, Fla. They are so much the same in that on the 19th hole (would that be the 140.7th mile for triathlon?), we relive the camaraderie of the day over a cold beer, and so different in that I can actually play in the field of competition—the last time I called Augusta National for a tee time with Tiger, they laughed at me. Robert Shuler Tampa, Fla.

hen I saw the “Efforts To Diversify Triathlon” blurb on the cover of your September issue, my heart rate increased. I thought that only my African-American friends and I wondered why we were the only black people at races. Your article was thorough and explored a variety of theories concerning the missing minority while also giving hope that things might change. You named triathletes of color who have excelled in the sport such as Manuel Huerta, Omar Fraser and Derrick Milligan, but that list was all men. What about the women? Are you telling me that there are no USAT elite female triathletes with caramelcolored skin?

WRONG ABOUT ITALIAN BEER

CHALLENGING TINLEY, NOT TIGER

DIVERSITY IN TRIATHLON

cannot thank you enough for the Sports Psychology Edition (September 2009), particularly Ben Greenfield’s article, “What Really Motivates You?” I happened to read it just 24 hours before my second Ironman, Ironman Canada. Little did I realize how much I would rely on this article to overcome my inner demons on race day. I woke up race morning with a stomach bug, which became progressively worse throughout the day. At mile 92 of the bike course I wanted to quit—very badly. I was weak and sick and couldn’t eat or drink enough. I debated whether finishing was worth it. Just as Greenfield warned, here I was asking myself, “Why am I doing this to myself?” I had to dig very deep. None of my pre-planned answers were good enough. Finally, it came to me: because it makes me feel strong. What better way to define strength than to finish an Ironman with a sick stomach? I kept telling myself, “I’m strong, I’m strong,” all the way to the finish. Crossing that finish line was one of the sweetest victories I’ve ever had. Overcoming that battle on the racecourse taught me a lot about myself and made me stronger because of it. I wouldn’t have had it any other way. Rachel Richards San Diego

read your September 2009 issue on reaching out to minorities to participate in triathlons. Why is it that your magazine has to get involved in an issue that has nothing to do with our sport? As a Cuban–American I take offense to condescending articles that feel that Latinos and other minorities somehow need a helping hand to get active in triathlons. I have seen minorities participating in many triathlons with expensive bikes and placing in the top third of the race. We are perfectly capable of advancing without condescending politicians and do-good writers pandering to us. Just give us the information we need to compete successfully in triathlons and stay out of the racial issues.

Oscar Urquiola Bellerose, N.Y.

hank you for publishing the letter to the editor from Edward McClarty in the October 2009 issue, “Stay Out of Politics,” page 24. No matter how good intentioned you are, or where your heart is, there will always be fringe elements that will find fault with what you say or do. Mr. McClarty’s letter proves that racism and bigotry are not confined to any one group or racial profile, and it’s sad that our (all) inclusive community contains such negative elements. Sad, but not surprising. Cancel your subscription, Mr. McClarty. Drop out of triathlon. I reckon we will get along just fine, without you.

Wes McKean Via E-mail

SPEAK YOUR MIND! Send Letters to the Editor to bculp@ competitorgroup.com. Include your name, address and the best way to contact you. Letters may be edited for clarity and length. december 2009

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CHECKING IN

John Segesta/johnsegesta.com

Training Tip Click This Recipe Fastfood Showdown Kona or Bust ITU Q&A Medically Speaking Endurance Traveler IronKids Light Read

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december 2009

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

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Training Tip

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condition. Let’s say this triathlete was treated with physical therapy and rest. He improved and was running and cycling pain-free in three or four weeks. Another couple of months go by and the pain returns. Obviously, frustration sets in. The triathlete seeks the advice of a triathlon-specific physical therapist. After the initial discussion and examination, the therapist puts a bike on a trainer to check the rider’s position. This analysis reveals that the cleats are too far forward and the seat is too high. Once the bike position is adjusted and tendinosis treated, the triathlete is once again pain-free and able to train with greater confidence and less fear of a recurrence. If a practitioner doesn’t have a bike trainer or a decent treadmill in the office, it’s a good indication that working with triathletes is not his forte. Video analysis software is also a helpful tool that can provide instant feedback to the practitioner and the athlete. Yes, in some cases BY NATHAN KOCH AND MATT KRAEMER the pain is too severe to have you perform the You don’t cut any corners on your train- lon can be an integral part of your training affected activity, but after a period of healing ing to perform at your best, so when you’re team. Team-sport athletes at all levels are has taken place, movement assessment is suddenly faced with an injury you only want surrounded by health and performance staff crucial for a full recovery. the best advice for getting healthy. The deci- to address all their needs. It should be no A great way to find members of your medical performance team is by word of sions you make next are time-sensitive and different for triathletes. The biomechanics of swimming, biking mouth. Some triathlon clubs and teams have critical to achieving top form in preparation for race season. and running are each very different and all already made alliances with various practiFinding the right practitioner to treat equally important. These mechanics impose tioners and will even offer special rates and your injury is the key to resolving it and fig- special demands that are different from those times for priority scheduling. Many doctors, uring out why it happened in the first place. of everyday activities performed by the general surgeons and therapists advertise themselves The person you choose to treat your injury population, and your practitioner should real- as specializing in triathlon, and they may even should be knowledgeable in your sport and the ize this. Regardless of which doctor is treating train and compete in triathlon as well. demands it places on you. She will be able to you, she should have an in-depth background Do your homework by visiting the facility, talk you down off the wall and calmly explain in all three disciplines and a firm grasp of and interviewing the practitioner prior to the cause of the injury and how to fix it, sug- the physiological requirements to compete making your choice. Do not be afraid to get gest a timeline for return to normal training in them as well. If she is not familiar with specific and ask questions about the doctor’s and—most importantly—say what you can do the activity, equipment, nutrition, training experience in this sport, his past experience in for exercise while injured. A triathlete without schedule or demands on race day, how can treatingour type of injury, his overall success the ability to increase his heart rate is like a she effectively evaluate, diagnose and then in treating patients, and how many triathletes caffeine addict without coffee. provide a solution to the injury? he treats on a regular basis. Unfortunately, the stereotypical triathlete To accurately determine the source of Maintain good communication with is addicted to both exercise and caffeine. Abort your injury, it may be necessary to observe whichever practitioner you choose, be candid mission if your medical practitioner tells you any possible faulty mechanics. Observing with your goals and provide ongoing feedto rest and take meds and wonders why you your swim stroke, cycling position and run- back. As in any well-functioning relationship, spend so much of your weekend training. Be ning gait can provide the crucial technical trust and honesty are important. You play conscious of the amount of time he spends information necessary to fix the cause of the a major role in determining the success of with you. Is he interested in the details, or breakdown. Typical scenario: your injury recovery. While just in getting to the next patient? Make sure A triathlete complains of Abort mission if your triathlon is not a team sport, that the plan of care that you develop with Achilles tendon pain first it does require a team apyour practitioner is specific to your injury and noticed while running after medical practitioner proach to fulfill potential goals, and not just a common prescription the bike during a group tells you to rest and in a healthful manner. to a diagnosis. Keep in mind that you alone brick session. It progresses choose the members of your performance to hurting during all running take meds and won- Nathan Koch, PT, ATC, is based training team. and cycling. The diagnosis is ders why you spend in Scottsdale, Ariz., and Matt A general practitioner, sports medicine Achilles tendinosis. Kraemer, PT, ATC, Is based in so much of your physician, orthopedic surgeon or physical There is a wide range of Phoenix. You can find them at weekend training. Endurancerehab.com. therapist with advanced knowledge in triath- acceptable treatments for this

TRI-SPECIFIC PRACTITIONERS MAY BE BETTER ABLE TO EVALUATE YOUR INJURY

triathletemag.com

december 2009

THIS SHOE GIVES JULIE DIBENS SECONDS. AND A LOT OF FIRSTS. Seconds. The difference between a gold medal or a personal best, and “could’ve, would’ve, should’ve.” That’s why Julie Dibens wears the Bontrager RXL Hilo. Easy in, easy out. Light. And super ventilated. If it weren’t the best tri shoe out there, Julie wouldn’t put her name on it. And neither would we.

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BEERRUNNER .DRAFTMAG.COM CALCULATE YOUR RECOMMENDED DAILY BEER ALLOWANCE

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The Triathlete editors have a strong affinity for beer, and any tool that tells us we can drink more of it warms our collective heart. The beer allowance calculator, offered on Draft magazine’s website, even makes us want to train more. By calculating the approximate number of calories you burn in a workout, the website tells you how many beer calories you offset. Cheers!

gifts for triathletes

EXERCISETV.TV ON-DEMAND WORKOUTS

www.athlete3.com 26

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ExerciseTV is a free video-ondemand network that offers fulllength and mini workout videos and demonstrations, info on fitness trends and sports training from top instructors and trainers. Hundreds of fat-burning workouts including interval training, sports training, abs, yoga and body sculpting are available 24 hours a day so you can work out on your own time.

KIDSHEALTH.ORG ALL THINGS HEALTHY FOR KIDS Kidshealth.org is part of the Nemours Center for Children’s Health Media and the Nemours Foundation, a nonprofit organization created by philanthropist Alfred I. duPont in 1936 and devoted to improving the health of children. The website is an awesome resource for information on the health, behavior and development of children. You can find everything from nutritious recipes and age-appropriate exercises to advice on positive parenting and how to deal with children’s emotions. december 2009

Recipe

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BJORN ANDERSSON’S SWEDISH MEATBALLS Swedish triathlete and super-biker Bjorn Andersson gave us a recipe for one of his home country’s most famous dishes. For these meatballs, he includes a recipe for a sweet-and-sour sauce combining chili sauce and cranberry sauce, and he suggests substituting ground turkey for those who prefer to eat white meat. —Compiled by Ashley Slaney

INGREDIENTS

DIRECTIONS

MEATBALLS: 2 lbs. lean ground beef (can use 1/2 beef and 1/2 turkey) 1 package Lipton Beefy Onion Soup Mix 1 cup flavored bread crumbs 3 eggs Garlic powder, salt and pepper to taste

Mix together meatball ingredients and shape into small meatballs. Place the meatballs in a large baking dish. Mix together ingredients for sweet and sour sauce in a saucepan and simmer until well blended. Pour SWEET AND SOUR SAUCE: sweet and sour sauce 1 bottle Heinz chili sauce over meatballs. Bake for 1 bottle of water (use chili sauce 2.5 hours at 350 degrees bottle) F, turning meatballs every 1/2-3/4 cup brown sugar half hour. Meatballs can 1 can whole berry cranberry sauce be kept warm in a slow 1/4 cup red wine (optional) cooker or a crockpot. Cut this page out and save it in your recipe book!

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triathletemag.com

december 2009

John Segesta/johnsegesta.com

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Fastfood Showdown

CHIPOTLE’S VEGETARIAN BURRITO VERSUS BAJA FRESH’S GRILLED VEGGIE BURRITO BY BRAD CULP Healthy Mexican food isn’t easy to come by. One way to make mammoth burritos tip the scales to less than 1,000 calories is to go vegetarian. With so many flavors packed inside a tortilla, even carnivores will hardly notice that the beef, chicken or carnitas is missing. Since eating healthy at Taco Bell is absolutely impossible, this month’s meat-free showdown is between America’s other big burrito joints: Chipotle and Baja Fresh. Unfortunately, there is no real winner here. Cutting out the sour cream and cheese from either option will save about 200 calories and a whole lot of saturated fat, but doing so will do little save your arteries from all the sodium. Since the burritos are a wash when it comes to nutrition, this showdown turned into a straight taste test with Chipotle coming out on top.

december 2009

CHIPOTLE (WITH CHEESE, SOUR CREAM) Price: $5.10 Size: About 550g Calories: 800 Protein: 28g Fat: 32g (16g saturated fat) Carbohydrate: 100g Fiber: 14g Sodium: 1,920mg Pros: It’s delicious and huge. Cons: Chipotle’s tortillas pack almost 300 calories, so a tortilla-less burrito bowl is a better option if you’re looking to drop a few pounds.

BAJA FRESH (WITH CHEESE, SOUR CREAM) Price: $5.69 Size: About 500g Calories: 800 Protein: 32g Fat: 33g (17g saturated fat) Carbohydrate: 94g Fiber: 16g Sodium: 1,880mg Pros: Unlike Chipotle’s offering, it’s not overloaded with rice. Cons: You need to add a lot of pico de gallo to mask the fact that you’re just eating bland vegetables.

VERDICT: Chipotle’s fresher taste wins out.

triathletemag.com

Kona or Bust

Jason Ash

THE TEAM GOES INTERNATIONAL BY MATT FITZGERALD The dream of qualifying for the Hawaii Ironman is international, so it is only right that the team we are forming of Triathlete readers seeking Kona slots should contain some non-American representatives. Two of the new selections this month are from foreign shores. The first non-American member of our Kona or Bust team is Ivar Brinkman, 45, a law and personal development teacher at the University of Amsterdam, the Netherlands, who also moonlights as a coach to swimmers and runners. A husband and father of two young children, Brinkman says, “I try to fold the rest of my life around triathlon training: 30

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commuting to the workplace by bike or foot, using lunch breaks for a rowing workout indoors and swimming after work.” A triathlete for the past 20 years, Brinkman has had the Hawaii Ironman on his radar even longer. “I have followed that race ever since Julie Moss crawled across the line in 1982,” he says. “But I could not picture myself doing it when I was younger. Initially triathlon was all about racing others, preferably at high speed, and I had no patience to train for long-distance events. In fact it took me about 15 years and a lot of injuries to slow down.” In his first qualifying attempt, at Ironman France in 2007, Brinkman came up a little short with a finish time of 10:45, but says, “I was very pleased to cross the finish line anyway.” Since then he has moved up to the 45 to 49 age group, and Brinkman was scheduled to compete for a Kona slot in that division at Ironman Florida on Nov. 7. We’ll report on his race next month.

Todd Allington, 41, of Auburn, Calif., is one of those Kona dreamers who used to swear he would never do an Ironman. But last year, after three years as a triathlete, he decided to celebrate his approaching 40th birthday by taking the plunge and participating in Ironman Coeur d’Alene. “My initial goal was to just finish and not be miserable,” he says. He performed above his expectations and wound up missing a roll-down slot in the men’s 35 to 39 age group by a scant 25 seconds. That settled it. Now he’s on a mission to qualify. Allington works in pharmaceutical sales and has a wife, Elizabeth, and two children, Hannah, 12, and Garrett, 10, all of whom completed their first triathlons this year. Having never participated in any organized sports until he found triathlon, Allington now trains 10 to 15 hours a week. “I get asked all the time about how I find the time to train,” he says. “My usual response is, ‘I rarely watch TV and I have a yard service to take care of my lawn!’ I believe that people always find the time to do the things they are passionate and care about. For me, after family and training, all the other stuff is extra.” Allington’s next qualifying event is Ironman 70.3 California in March. He is also signed up for Ironman Coeur d’Alene in June. I hope you won’t be upset to learn that I have also chosen a former professional athlete for the Kona or Bust Team. But you’re probably not too upset to find out that he is a former professional rugby player. Jason Ash, 35, the chief executive officer of a sports nutrition company in northern New Jersey, is quite an athlete. The English expatriate was not only an elite rugby player in his early 20s but also, before that, a top British amateur golfer. Ash took up triathlon after taking a job in Texas in 2005 and finding it often too hot to run there. “So,” he says, “I got on a road bike for the first time in eight years and taught myself how to swim freestyle. It took me two months to swim two lengths—and it’s been backward ever since.” Ash makes up for his average swim with a strong bike that has powered him to solid results in several Ironman 70.3s and Ironman Canada in 2007. A Clydesdale, Ash says he would like to qualify for the Hawaii Ironman because, “I want to race a sporting classic, and I want the satisfaction of very deliberately executing a challenging training schedule that gets my body to the pier in October 2010.” A husband and father to a 2-year-old son, he adds, “The fact that I am not designed for it and have a busy life without triathlon adds to the challenge and drama.” december 2009

Aaron Kotowski Photography

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AS SEEN AT KONA 09

ITU Q&A

C HEC KING IN it usually pretty friendly until the gun goes off? I don’t think people try to psych each other out. Besides the language barrier between some of the athletes, most people get along and are friendly.

Are you a superstitious person? Do you have any good-luck rituals when you race? Have you ever felt you’ve been “jinxed” before a race? I am a little superstitious, and I get scared that if I do certain things I will jinx myself. I’ve actually been pretty lucky, though. At the last two races (Gold Coast and Hamburg) I had lady beetles land on me, and they bring luck!

Q: A:

What’s your biggest fear heading into any competition? I love it when the swim and bike are over, as I feel safe once I’m on the run. No one can hurt you on the run leg. So I guess I have a fear of getting beaten up in the swim and coming off the bike.

Your parents are both triathletes, and athleticism seems to run in your family. So would you say you were born athletically gifted, or have you had to work hard for every success? My family has always been very active, and growing up we did quite a few different sports. I don’t think I was born athletically gifted, but sport is now natural to me as it’s what I’ve always done. There is definitely a lot of hard work that’s gone into getting me where I am today.

BY HOLLY BENNETT

I didn’t need to call anyone; all my family were there to watch me as were a lot of my friends. I did receive a few phone calls from friends afterward.

Q: A:

The day after the 2009 ITU Triathlon World Championship on Australia’s Gold Coast, we caught up with home-country favorite Emma Moffatt, who was celebrating her hard-won world title.

Q: A:

EMMA MOFFATT

Now that the ITU World Championship is over, tell me honestly: Did you feel confident you could win the race, having struggled recently with a foot injury that hampered your run training? I honestly had no idea how I was going to perform in the race. I was nervous that I wouldn’t have the run fitness to finish off the job. I guess I was lucky the run was tactical rather than fast.

Q: 32

Who was the first person you called after your victory?

triathletemag.com

Being world champion is quite an accomplishment. But it’s also a pretty hefty title. Do you foresee any negatives associated with this win? I hope not. It’s something I have been training so hard for; to achieve the goal of becoming a world champion is something to be proud of.

Q: A:

What will you do with your trophy? It’s a pretty cool trophy so maybe when I get a place of my own it can have a special spot. At the moment it’s still on the kitchen bench.

Do any of the girls on the circuit try to psych each other out before a race? Or is

What is your favorite race venue? I love racing in Hamburg. There is always a great crowd and the course is fast and technical, which makes it fun.

How do you plan to spend your off-season? I’m planning on going on a holiday, maybe to Thailand or somewhere overseas where I’ve never been. I’m taking my longest break ever so I want to make the most of it, then come back refreshed and ready to prepare for next season.

Say there are three medals in front of you, but you can only choose one: ITU World Champion, Olympic Gold or Ironman World Champion. Which would you choose? Definitely the Olympic Gold. There is no greater achievement in sport.

A: Q: A:

If you were to describe your world champ victory in three words, what would they be?

Unexpected, exciting, fun! december 2009

Delly Carr/Triathlon.org



A NEW WIND ON THE QUEEN K

Despite the Ironman® wins on its resume, we knew the Zipp 808 could be stronger, stiffer, more durable, and more aerodynamic. For 2009, we made it happen.

The new 808 shaves 9 seconds from its predecessor’s 40km split with an updated

81mm rim shape and the third generation of our ABLC dimples. The larger axles, improved seals, and higher flanges of the all-new 88/188 hubs improve every aspect of performance without adding a gram to the sub-1500g wheelset. Kona athletes had good reason to pick Zipp more than any other aerodynamic wheelset for their World Championships. This year the choice will be even easier.

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“I’ve got two kids at home, a wife who thinks I’m gone and training way too much, and I feel like I’m always letting somebody down.”

EXPLORING THE LIFE-TRIATHLON BALANCE BY JORDAN D. METZL, MD Scott, a 47-year-old triathlete, came in to see me last week with Achilles tendinitis. When we started talking about his Achilles and his training, I sensed something else was bothering him. Scott told me about his love of triathlon, his newfound addiction to the sport and how much he loved training and doing races. Scott’s problem, however, was more involved. Despite his love for triathlon, his family was very concerned about how much time he spent training away from home. “Doc, I’ve got two kids at home, a wife who thinks I’m gone and training way too much, and I feel like I’m always letting somebody down,” he said. “I can’t train enough, that’s why I’m here with an injury, but my wife and kids think I’m over the top and gone all the time.” Scott’s concerns are quite common with triathletes. Let’s face it: The pursuit of the ultimate speed, body and split time is inherently selfish. Trying to balance real life and triathlon is an ongoing struggle. There 34

triathletemag.com

are some triathletes who gravitate too far to one side so that their entire lives center on triathlon. And there are others who swing too far the other way; they don’t train enough and show up in my office with injuries from loading too much training volume on bodies that aren’t properly conditioned. Most athletes try to find the balance between the extremes. In thinking about Scott’s plight, and about balancing fitness and life, a local holistic health practitioner named Samantha Caplan came to mind. Samantha’s approach to finding balance seems to be the healthiest for athletes such as Scott. Holistic health approaches the body and issues of life balance by breaking down healthy living into primary and secondary food groups. Primary foods include relationships, career, spirituality and physical activity. Secondary foods are everything that an athlete puts into his or her mouth. According to this model, athletes need both primary and secondary foods in bal-

ance and feeding off one another to reach maximum nourishment, fitness and happiness. When a primary food is “off,” athletes tend to overcompensate with another primary food and/or secondary food. Athletes who become out of balance in their primary food group, often through the breakdown of other social relationships, tend to over-exercise and obsess over food and nutrition. Of course, we all go through periods around specific races where we ramp up our training, and according to this model, load too much of our primary food group into the exercise category. When this happens, other parts of our lives suffer. Those who are successful in keeping balance, however, recognize this trend and make the appropriate changes in their lives. They learn how to ramp training up and, when appropriate, ramp training down. Sometimes other things need to change as well. Necessary changes might include doing shorter races which require less training time, or scheduling family vacations in conjunction with races or making family training time. They might also include socialization with friends outside of triathlon, a book club or a theater subscription. These are all ways, according to Samantha’s model, that triathletes can restore a healthy balance to the primary and secondary foods of their lives. Fixing Scott’s Achilles was the easy part. A bit of physical therapy, some strengthening, a pair of off-the-shelf orthotics and he was as good as new. Having had some experience with searching for triathlon-life balance, I had him look into the concept of holistic healing. He is currently in the process of making his triathlon career work for everyone in his life. For all you triathletes out there searching for life-triathlon balance, keep up the good work. This is an ongoing pursuit. Remember that whatever balance means in your life, finding a healthy one while pursuing this fabulous sport is as important as crossing the finish line. Jordan D. Metzl, MD, Drjordanmetzl.com, is a nationally recognized sports medicine physician at Hospital for Special Surgery in New York City. In addition to his medical practice, he is a seven-time Ironman finisher and a 27-time marathon runner. december 2009

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Endurance Traveler

WESTERN AUSTRALIA BY DEAN WARHAFT An iconic pier, fun and welcoming people, excellent wine, blazing fast times and an unforgettable after-party make Busselton, Western Australia, a special stop on the Ironman circuit. “W.A.” started in 2004. Tri experts suspected it had the potential to be a fast course, but until the ideal conditions of 2006 were sprung upon the race, no one knew just how fast it could be. In fact, the 2005 lightning storm that almost prevented the swim was also almost its undoing. Speculation of the race’s demise was crushed along with course records across the board in 2006. The race conditions that Dallas O’Brien, Shane Smith and the other IMG organizers hoped for were in full effect. The swim was like glass; Mitch Anderson crushed the bike in a time of 4:18, and Jason Shortis blitzed the run, finishing in a time of 8:03. The “Fastest Ironman in the West” was born. From the U.S., travel is westbound to Perth. Plan to spend a few days there, either before or after the race. The weather is perfect, the surf is tremendous and the food is fantastic. Try Chutney Mary’s Indian Restaurant at 67 Rokeby Road. Other highlights of Perth include taking the ferry to Rottnest Island (on which you can see amazing plant and animal life), cruising the Swan River and grabbing a pint at Old Swan Brewery. From Perth, Busselton is a 2.5-hour drive south to Geographe Bay. This is also known as the Margaret River Region and is home to more than 60 wineries. Some of the best wines from Australia are produced here, so going wine tasting is a must. In the 1960s John Gladstones realized the soil and seasonal temperatures were similar to those of Bordeaux, France. Fifty years later, we’re 36

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all toasting his foresight. There are resorts in and around the area as well as motels, bed and breakfasts, and camping grounds. Endurance Traveler’s personal pick is the Geographe Guest House two blocks from the pier, where hosts Richard and Helen Pennington will make you feel like you’re home. Most of the resorts are located five to 10 kilometers west along the run course. The swim is in the Indian Ocean, where the water in the bay tends to have a higher salinity. The start is set up in a corral format based on swim time. The gun goes off on the west side of the 140-year-old Busselton Jetty. At 1,841 meters, it’s the longest wooden pier in the Southern Hemisphere and a prized Australian eco-tourism site. You’ll see plenty of reefs, fans and marine life as you swim out the west side and return on the right. The soft beach sand found throughout the bay makes for a smooth swim exit. The swim-to-bike bags are all lined up in rows with volunteers speckled throughout. As the athletes run through and call out numbers, volunteers are quick to respond with bags, although there seems to be a lack of wetsuit strippers. So be prepared to get your own suit off if necessary. The bike course is three loops of a little more than 37 miles each, and each loop can be broken into sections. The first section takes riders east along the beach before turning inland, getting around Geographe Marina and its canals. This is not the scenic part of the course, and if it’s windy it will kick your butt. After all, the course really is quite flat, so the only potential elements riders deal with are wind, rain and air temperature. The next bike section is through marshlands and heads on Tuart Drive in the Tuart Forest National Park, where lucky riders might see a redback, or red kangaroo. The prevailing winds tend to come out of the west, making

C HEC KING IN for a tail and/or cross-tail wind through this entire section. So plan to bring your Zipp disc as it will act like a sail and keep you ahead of those roos. The bike turnaround is in Capel Shire, home to Ironstone Gully Falls and Peppermint Grove Beach, two beautiful and pristine places that demonstrate how vastly diversified this region of Australia is. The course then doubles back and heads out to the highway for a second out-and-back section. Out-and-backs are great opportunities to keep an eye on the competition. The last section of the loop heading into town is the only section of the course where prevailing winds can really hurt the riders. Finally, the lap turnaround features the bantering announcer, and triathletes are in a sea of screaming spectators as they rip through the roundabout to head back out for another lap. Spectators can take a break from the race in the town center area. Queen Street is lined with plenty of sidewalk cafés, bars and eateries. The bike-to-run transition is similar to the swim-to-bike transition, except athletes work their way back through transition in the opposite direction toward the beach. The run course is three 14K (8.73-mile) laps along the Geographe Bay shoreline. The route is pretty straightforward, beginning with a short winding route to the footpath passing the famous blue jetty boatsheds. The course then heads west with a few juts and turns along the way, but it’s basically an out-and-back and seldom loses sight of the shoreline. The turnaround is just past the Mandalay Holiday Resort. As runners dream of the finish line they can smell the beer and shrimp on the barbecue along much of the course. The awards dinner is held the following evening at Barnard Park, but more important is the after-party. This is the best “official” Ironman after-party Endurance Traveler has ever experienced, featuring Jack and Coke in a can, a live rock band and even some pro athletes doing stage dives. It’s a rager not to be missed. Finally, Margaret River is where the Southern and Indian Oceans converge, creating some of the most enormous waves on the planet—waves that just a few years ago were not even ride-able. But tow-in surfing has allowed big-wave riders to test themselves against these mountains of water. Dean Warhaft has been multisport racing and traveling for more than 15 years. His endeavors have taken him to race on six continents, completing more than 30 Ironmans, more than 30 marathons and countless other endurance events along the way. He currently produces the Endurance TV series. december 2009

– Brett Sutton, Team TBB coach, 2009

No piece of equipment will save them more time in a non wetsuit triathlon... period.”

“When Team TBB athletes ask me if it is worth them wearing a swimskin, I give them a very simple answer:

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â&#x20AC;&#x153;I went to the windtunnel to test everything... The XLAB hydration products were by far the best in both lowering my drag, and in durability in the real world.â&#x20AC;?

Two Time Ironman World Champion

6 FUN RUNNING TIPS FOR IRONKIDS Kids love to run. Thatâ&#x20AC;&#x2122;s why, when it comes to figuring out what sort of training young IronKids should be doing, the answer is very simple: Let them have fun! The ultimate kids run-training program for children 8 years old and under on the outside looks like organized playtime. Tag games, relay races and obstacle courses are the mainstays in the kidsâ&#x20AC;&#x2122; programs for younger children. The goal should be to have the children work on form and running speed without even knowing it. Making run training fun becomes a bit more challenging for older children. As tempting as it may be to have them join you for your easy distance runs, if youâ&#x20AC;&#x2122;re trying to help them develop as competitive triathletes or runners, you want them to focus on shorter distances. Speed is where itâ&#x20AC;&#x2122;s at in the world of competitive triathlons these daysâ&#x20AC;&#x201D;Alistair Brownlee ran a blazing 29:04 10K to win this yearâ&#x20AC;&#x2122;s Dextro Energy Triathlon ITU World Championship. To run that fast, you need to be really quick, and younger kids need to develop that speed. So, if youâ&#x20AC;&#x2122;re trying to help your IronKid improve next summer, here are a few tips that you should keep in mind: Get your kid involved in the track and cross-country program at his or her school. Thatâ&#x20AC;&#x2122;s a great place to start. Provide as much support to the team as you can and get december 2009

to know the coaches. If there isnâ&#x20AC;&#x2122;t a track program, or if youâ&#x20AC;&#x2122;re looking for a bit more training for your IronKid, find a running program with a coach with a reputation for keeping kids involved for a long time. (Read: They donâ&#x20AC;&#x2122;t have a reputation for burning kids out.) Programs that are fun and structured with a gradual developmental progression are what youâ&#x20AC;&#x2122;re looking for. The focus should be on shorterdistance events. Ideally the kids are working on their speed by focusing on distances of 800m or less. The social component is really important. Make sure that there are lots of kids the same age as your children involved in the program. Equipment is also critical. Itâ&#x20AC;&#x2122;s even more important for children to be put in shoes that are appropriate for their sizes and feet. Having an 8-year-old run in a shoe designed for a 200-pound jogger isnâ&#x20AC;&#x2122;t good. Make sure you go to a reputable store with experienced sales staff to help you. Less is more. Even the oldest IronKid athletes shouldnâ&#x20AC;&#x2122;t be running more than four times a week. The most important thing parents can do to help their children develop as athletes is to make sure theyâ&#x20AC;&#x2122;re always having fun. As long as the kids continue to love to run, you know youâ&#x20AC;&#x2122;re on the right track.

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Light Read

C HEC KING IN little psyllium fiber, a little restraint with the enchiladas at El Azteco. I’d agree to try, say, psyllium until it worked or the plumbing backed up. But as I get older, my cholesterol levels are creeping from the “concern” category to “alarm,” and my doctor is less and less inclined to give a flying FBC what kind of defense I mount. This time she recommended statins. Drugs. I don’t care for drugs. I especially don’t care for a drug whose primary side effect seems to be muscle weakness. But now I was scared. Suddenly I wasn’t thinking of my grandparents and my uncle. I was thinking of Jim Fixx and J.I. Rodale. Fixx wrote a book called “The Complete Book of Running.” It was the No. 1 bestseller for 11 weeks. It sold more than a million copies. Fixx was arguably the face of the 1970s running boom. Then, when he was 52, he went for a run and died of a heart attack and began a new career as the first excuse people cite when they want an excuse not to run. Rodale was a publishing pioneer specializing in health and longevity. He founded the IN MY BLOOD. magazine Organic Gardening and Farming and built on its success with publications like Prevention, Runner’s World and Bicycling, and crit level” and go all wide-eyed and say, “Whoa. he lived the lifestyle he preached. In 1971, he Mr. Mallett, your numbers are off the charts.” told The New York Times that he planned to She does scroll down and say this, but she live to 100. The next day, he went on “The stops at the wrong line, and we have a long Dick Cavett Show,” expounded on the same discussion about my cholesterol levels. It’s thing and promptly died of a heart attack, not a surprise. My cholesterol has always been onstage and on camera, 28 years ahead of his on the high side, but the discussion seemed stated schedule. (The taping was never aired, of course.) more like a debate, and damn I cannot become it, I always won. Sure, my total I write a column and a cholesterol was high, I would another piece of comic strip and now I’ve got argue, but my ratio was good. a book out. I’m no bestseller Normal LDL levels (the bad supporting data for or magazine empire, but I cholesterol) plus very high the Health Is Bad do go on and on about how HDL levels (the good cholestriathlon, and by extension for You Haw Haw health and fitness, is an express terol) equals a total cholesterol that’s high but not necessarily route—a main artery, if you Haw crowd. a problem. will—to a life well lived. I don’t My doctor regroups and hauls my mother’s know if any of this has changed the way I live, family into it. My mother’s parents both died of but now it changes the way I can die. I cannot heart failure, her mother at just 55. My mom’s become another piece of supporting data for brother was worse yet. He died of a massive the Health Is Bad for You Haw Haw Haw crowd. coronary when he was 40. This is the sort of In the end, I didn’t sign up for the statins. I family history that gets a doctor going, but I let my doctor give me a three-month deadline pointed out that they all shared a condition to find a dietitian, make some serious changes known (in layman’s terms) as “taunting the and get tested again. Meanwhile, I’ll keep swimfrigging gods.” They practically begged for ming in water over my head and keep running death. They were chronically and aggressively and cycling on public roads populated by sedentary, limiting their physical activity to lethal vehicles with indifferent drivers, all of raising cigarette after cigarette to their lips. which puts me at arguably more peril than my My doctor and I would eventually settle cholesterol does. But that’s beside the point. on a truce with conditions. She’d all but apoloI know I will die. I know I could die young. gize for bringing it up, asking only that I try I expect to die pissed. But I refuse to die embarrassed. moderate measures: a little red yeast rice, a

UNFLATTERING MOM GENES SIX PERCENT FAT AND APPARENTLY ALL BY JEF MALLETT I am 45-49. My wife thinks it’s funny that I see everyone’s birthday in five-year chunks, but, like every other spouse of an age-group athlete, she knows why. My physician has an even simpler view: I am over 40. That means I have to have an annual physical exam. I’m not too good at “annual.” Apparently I see that in five-year chunks, too; I had my second post-40 physical this past summer. I scheduled it a week and a half before I raced Ironman Louisville. My wife thinks that’s funny, too, and she’s got grounds. A week and a half before an “A” race is paranoia time. You don’t want to be distracted and you don’t want to get injured. You sure don’t want to get sick, and a doctor’s office has more germs than any place except a kindergarten classroom and Howard Hughes’ imagination. But I wanted to be in top shape for my physical. Just once, I wanted to get in and out without the nurse telling me I’m overweight. (I’m 6 percent body fat, with a long torso, a cyclist’s legs and a belief that I shouldn’t have to defend my dignity in this regard.) I want to look good in that sheet they make you wear. And I want to go home believing that the next person to spend that much time around my butt at least stands the chance that an official will ride up on a motorcycle, flash a red card and send him to the penalty tent for drafting. But what I want most is for my doctor to look at my bloodwork, scroll down to “hemato40

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december 2009

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Photos by Delly Carr/triathlon.org

A DECADE IN PHOTOS

december 2009

PHOTO FINISHES Canadian Simon Whitfield takes a $200,000 win at the 2009 Hy-Vee Triathlon in Des Moines, Iowa. Right (top to bottom): The top four men sprint for gold at the 2008 Beijing Olympics; Kiwi Hamish Carter celebrates his Olympic win in 2004; Aussie Michellie Jones collapses at the finish of the 2000 Olympics in Sydney after finishing second; Whitfield celebrates becoming the sportâ&#x20AC;&#x2122;s first Olympic champion in 2000. december 2009

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John Segesta/johnsegesta.com

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december 2009

Delly Carr/triathlon.org John Segesta/johnsegesta.com Jay Prasuhn

INTO THE BREACH Top: The pro field lines up in Kailua Bay before the start of the 2008 Ironman World Championship. Bottom: An eight-foot swell greets age-groupers before the start of the 2007 Los Angeles Triathlon. Right (top to bottom): A pair of athletes second-guess their swim warm-up before the 2006 Ironman New Zealand. Rough waters and strong winds forced race officials to cancel the swim and shorten the bike and run; Age-groupers crowd the swim start of the Wildflower Triathlon in Lake San Antonio, Calif., also known as triathlonâ&#x20AC;&#x2122;s Woodstock; Swimmers make their way past Alcatraz Island at the start of the 2005 Escape from Alcatraz Triathlon. december 2009

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John Segesta/johnsegesta.com

John Segesta/johnsegesta.com Jay Prasuhn Jay Prasuhn John Segesta/johnsegesta.com

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THE THRILL OF VICTORY AND THE AGONY OF SIX DEFEATS After six failed attempts to win in Kona, Aussie Chris â&#x20AC;&#x153;Maccaâ&#x20AC;? McCormack takes it all in as he crosses the line first in 2007. Left (top to bottom): After one of the closest Ironman races on record, 2006 Kona champ Normann Stadler welcomes Macca, the runner-up, to the finish; Macca digs deep to catch Stadler during the final miles of the 2006 Hawaii Ironman, which Stadler went on to win by only 71 seconds; Needing more than just a cold sponge, McCormack plunges into an ice-cold tub at the 2004 Hawaii Ironman; Macca, one of the finest runners in the history of the sport is humbled to a walk along the Queen K Highway in 2003. december 2009

Marc Van Der Kort

Rich Cruse

Thierry Deketelaere

IRONMAN VERSUS MACHINE

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Trimag.de

Then defending champ Normann Stadler tries desperately to repair a flat tire on the side of the Queen K Highway in 2005. Right (top to bottom): Six-time Kona champ Natascha Badmann suffered a shoulder injury after crashing at the start of the 2007 Hawaii Ironman; Record rainfall made the 2006 edition of XTERRA Milwaukee one of the wildest off-road tris ever; Even Lucifer himself couldnâ&#x20AC;&#x2122;t slow storminâ&#x20AC;&#x2122; Normann Stadler from winning the 2006 Ironman Germany; Chrissie Wellington spent 10 minutes repairing a flat during the 2008 Hawaii Ironman, but the incident did little to slow the Brit, who still entered T2 with a comfortable advantage. december 2009

PROBIKEKIT.COM EQUIP YOURSELF

John Segesta/johnsegesta.com

Thierry Deketelaere Paul Phillips Rich Cruse

TALE OF THE TAPE Swiss star Natascha Badmann became only the second woman to win six Kona titles when she crossed the line in 2005. Left (top to bottom): Wellington did the impossible in 2007 by winning Kona in her first attempt; American short-courser Barb Lindquist collapses after winning the Life Time Fitness Triathlon in 2002; After missing the bike cutoff in 2004, Sarah Reinertsen became the first above-the-knee amputee to finish Kona in 2005. 50

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december 2009

The worldâ&#x20AC;&#x2122;s fastest athletes choose the worldâ&#x20AC;&#x2122;s fastest bikes. World Champion and Tour de France revelation Bradley Wiggins of the Garmin-Slipstream Pro Cycling Team relies on the Felt DA. Developed through extensive wind-tunnel testing and engineered with a TT/Tri-specific UHC-Nano carbon fiber frame, the all-new 2010 DA redefines the possibilities. Experience your own revelation. Experience Felt.

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Three-time Kona champ Peter Reid stalks and passes American Tim Deboom at the 2003 Hawaii Ironman. Right (top to bottom): Aussie Craig “Crowie” Alexander runs through the Natural Energy Lab in second position at his Kona debut in 2007; Crowie cruises to an Ironman World Championship in 2008, while two-time race-winner Stadler battles leg cramps near the end of the marathon; Stadler catches a glimpse of his competition as he exits the Energy Lab in 2004 and realizes that he’s too far ahead to be caught. 52

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John Segesta/johnsegesta.com

PASSING OF THE TORCH

december 2009

The Legend

Multiple Kona Ironman World Championships â&#x20AC;&#x201C; both mens and womens. Numerous victories in every Ironman race in the world. Countless stages and overall victories in The Tour De France, The Giro and The Vuelta. National TT championships (in18 countries), TT World Championships, Track World Championships and The Olympics. Everything, everywhere, all the time, the legend continues.

To learn more about the HED H3 and H3-Deep please visit us at: www.hedcycling.com

Speed for everyone

Photos courtesy Robert Owens

BY MATT FITZGERALD

triathletemag.com

december 2009

Far left: Robert cruises through the bike leg of the 1980 Hawaii Ironman on a borrowed bike. Center: Did you know the 1980 Hawaii Ironman was actually officially called the Nautica Triathlon? Below: Owens’ official finish record from the event. Note that “9:06.25” refers to the time of day when he finished, not his race time.

he shortest triathlon he has ever done was an Ironman.1 He has completed all five Ironman triathlons he has started since 1980, despite losing consciousness in one of them—maybe two. He does not own a bike. He does not swim until four weeks before his next Ironman, and the only time he ever runs outdoors is in an Ironman. His childhood may have loosely inspired the scene in “Forrest Gump” where the young Gump breaks out of his leg braces while fleeing bullies. One hour into his workouts he is smiling; five hours into his workouts he is still smiling. In his spare time he rescues children from childhood sexual slavery in foreign countries. He is the most interesting triathlete in the world. His name is Robert Owens, and he is a 58-year-old divorced father of five who lives in Reno, Nev. Of his origins he says, “I am from a family of two. I’m adopted. My dad was the presiding judge in Orange County, Calif. They adopted a girl and four years later they adopted a boy. I was a special-needs baby. I had bent legs. They took me home with braces on my legs. All during school I wore those big brown high-top boots with metal bars to straighten your legs out.” The braces worked, and in his senior year of high school Owens was able to run cross country to stay in shape while nursing a broken arm suffered playing water polo. This was during the Vietnam war, and Owens did what anyone would have done: smashed his broken arm against a wall to escape the draft. Although he succeeded, some of his friends were sent to war, and Owens was overtaken by a form of survivor’s guilt. “I couldn’t sleep, and my conscience bothered me,” he recalls. “This voice inside me said, ‘You dodged the draft, now pay your dues.’ So I had a mind-shift and I went in. Everyone told me I was crazy enlisting in ’Nam when I was already out.” In 1973, Owens entered Air Force Special Operations School with a class of 157 men, only seven of whom graduated. Owens was not only among them, but was chosen the team leader. To his infinite disappointment, the war ended as his first tour of duty was just beginning, and he spent the next few years as a pararescueman, pulling stranded climbers off Mount McKinley and doing other such interesting things. Owens was zipping an unlucky climber into a body bag when he heard that little voice inside him again, and this time the voice told him to enter the ministry. So he did. Owens was lying on his dormitory bed at Oral Roberts University december 2009

when he read that famous Sports Illustrated feature article about the 1979 Hawaii Ironman. His fate was sealed. When his fiancée returned to school from summer vacation, Owens informed her that they would honeymoon on Oahu in January, and that, oh, by the way, he would compete in an all-day swim/bike/run race while they were on the island. Over the next few months Owens developed his own Ironman training system that matched his personal idiosyncrasies. “I trained like a special ops guy,” he says. “Just train hard.” He did not simply run; he ran with ankle weights. He did not just swim; he swam with wrist weights. In anticipation of the 25th anniversary Hawaii Ironman in 2003, in which Owens participated, he wrote down his memories of the third Hawaii Ironman, the final one on Oahu. Here are a few choice excerpts: On race day, they postponed the race because the surf was too rough … A race official said, “We can’t do the ocean swim. Someone will drown and we will get sued.” I said, “This is Hawaii. They came for an ocean swim. They knew it could be hairy. They shouldn’t race or at least they should sign a waiver saying they will race at their own risk. This is the Ironman!” But sanity probably prevailed. The ocean swim was cancelled and they designated the swim to be inside a jetty with guaranteed flat, calm ocean waters. There went the real Ironman. I’ll never forget being about 60 minutes into my ride on my famous Schwinn Paramount. I was in approximately 20th place when [Olympic cyclist] John Howard blew by me like I was standing still. [Howard recorded a bike split of 4:28.] When I was in the bike-run transition downtown, I was still tremendously overheated. I got off the bike in some grassy area... and there was a downtown Honolulu flower-plant pond. It was filled with that green water that you can’t see to the bottom of with all kinds of leaves and flowers floating on the top. I just looked at it and jumped in … It felt so good and stunk so bad, but it was worth it. I tried to run straight but I could only wobble off balance. Cars were swerving around me and my wife jumped out of the chase van and grabbed me … Ultimately, I fell over on some guy’s driveway. My legs and arms twitched and flopped uncontrollably and everything was spinning. My head said, “Get up, you wuss,” triathletemag.com

but I said, “Honey, I think something’s wrong.” I drank the rest of my drinks, but it didn’t help. I remember the driveway being hot on my back but I couldn’t get anything to work. I just lay there as all my extremities moved on their own. The race ended. I couldn’t believe it. The race seemed to end so abruptly … I found myself in a tree-lined section with four or five picnic tables and it just ended. I remember about 10 people saying, “Good job.” But it was quite uneventful. I thought, “It can’t be over, I’m just now feeling stronger. This can’t be happening to me.” More than 20 years passed before Owens would race another Ironman. During that quarter century he fathered and raised five children and charted an unconventional career path. It began with a gig as a sort of counselor to student-athletes at the University of Nevada, Reno. A strong mentor, Owens gathered a following of current and former students that eventually took the form of a congregation. The University Family Fellowship, which Owens served as founding and senior pastor, grew to 2,000 members. Leaving the ministry in 2003, Owens put his fundraising skills to work on behalf of nonprofits and other organizations. His various projects took him all over the world, from Moscow to Beijing to the Solomon Islands. At many of these destinations he found opportunities to perform inspirational speaking engagements in prisons, schools, churches, Rotary clubs and elsewhere. In 2008 he was away from home for 40 of 52 weekends. I did not ask, but perhaps that had something to do with his recent divorce. While Owens was busy with his church and other related activities (including an inspirational program that he hosted for 22 years on the FOX/UPN network), triathlon became a global mainstream sport. Owens had no interest in it and probably would have never done another triathlon if, as his 50th birthday loomed, one of his children had not suggested that he was going soft. “So I was like, ‘I think I’m going to shove this in your face,’” Owens says. “You’re never going to say that again.’ So I started training. I put on my old ankle weights.” He told himself, “If I could do it once, I can do it again.” This time, however, he did not do it alone. He hired a local triathlete and personal trainer, Max McManus, to help him get in shape. But Owens made it clear from the outset that he was not interested in buying a bike, or training more than three months, or swimming more often than once a week or so. McManus decided to play along. “I never really pushed him into doing things the conventional way,” he says. “I felt like he needed a good bike and stuff, but I was more curious as to why he thought he could pull off the training without it. So I was like, ‘OK, prove me wrong. Before I jump to any conclusions, 56

triathletemag.com

let’s just see how well you can do without logging a single mile on the road.’” He did just fine. Owens finished with a respectable time of 12:48. But something else happened. “I really liked it,” he says. “I wondered why I hadn’t been doing it all these years.” So he talked his way into the following year’s Hawaii Ironman and has since completed Ironman South Africa and returned to Florida. Next up is Australia, and he plans to continue participating in Ironmans, one a year, until he’s 70. And then maybe keep going. Owens continues to train with McManus, and his training methods are as weird as ever. “We’ll do crazy workouts where I will cross-train him with core work, functional strength exercises that mimic the swim stroke and all this other creative stuff for an hour at my facility and then let him run for an hour, and then we’ll go right into more functional training,” McManus says. “There’s no rhyme or reason to any of this other than that it’s muscle conditioning. You Owens helps run an organization just hope the body will adapt in a called Stop Child Trafficking Now, way that translates to economy of which works to stop child sexual energy in a race that lasts 13 hours.” slave traders all around the world. McManus readily concedes that, while Owens pays him for his services, he has probably learned more from their work together than his client has. “He’s an amazing guy,” McManus says. “He’s one of the most positive people I’ve ever met. He never lets the grind of training show in his attitude. He’s never edgy or stressed out or anything. He just goes.” Some of the crazy cross-training workouts McManus leads Owens through last six hours. “He literally has a smile on his face the whole time he’s working out,” McManus says. “Five hours into a workout he’s still smiling. He must go to some weird, cool, happy place when he trains.” Of his own attitude toward Ironman events, Owens says, “I don’t have to win, I just enjoy the ride. What I enjoy most is being like a chaplain in the marathon. Last year at South Africa I was maybe 10 miles into the marathon when I caught up to this guy who was walking with his head down. I pulled up next to him and said, ‘Are you OK?’ He said, ‘Nah, my shins. I can’t run.’ And I said, ‘Let’s practice. Jog 100 steps and walk 100 steps.’ We gave it a try just to see if we could get him back in the game. After a while this girl jumped off the curb and grabbed me and said, ‘Would you make sure he finishes?’ It was his wife. I said, ‘Yeah, sure.’ Turns out he was a cancer survivor. He told me that when he was sick he prayed to God, ‘If you let me live, I’ll change my lifestyle.’ He’d only been out of the hospital 14 months. I told him, ‘If you can beat cancer, you can finish this Ironman.’ And after that he actually left me behind and finished ahead of me. I feel so good.” The joy of helping others is not the only benefit Owens seeks in Ironman events, however. He believes it also gives him credibility and a platform for his charitable work. “My goal is to be the longest active Ironman in the december 2009

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world,” he says. “People will listen to that guy. They won’t always listen to a pastor or even a former Special Ops guy.” Owens’ primary charitable involvement today is an organization called Stop Child Trafficking Now. Founded by his longtime friend Greg Wark, SCTN recruits military Special Operations veterans and trains them to gather evidence to be used in criminal prosecutions against child sexual slave traders all around the world. If you have seen the recent film “Taken,” in which Liam Neeson plays a former CIA operative who rescues his daughter from kidnappers, about four dozen of whom he kills in Europe—well, it’s sort of like that, but not exactly. “The skill sets are similar,” says Wark. “But we don’t kill people. In fact, in a successful operation the bad guys don’t even know we were there. They gather forensic evidence, physical evidence and video surveillance that’s handed over to law enforcement. Our guys are the most capable people on earth to take lives, but that’s the last thing we want them to do. That would make us a rogue operation that’s not going to help the problem.” Wark recruited Owens to help the organization in recruiting and fundraising capacities. While Wark chose him mainly on the basis of his special operations experience and his “exceptional leadership skills,” he notes that

Owens plans to continue racing Ironmans, one a year, until he’s 70 years old. the Ironman factor is also a plus. “Robert’s devotion to the workout and his regimen certainly helps him with the people we work with,” he says. “But also, when people look at him they don’t see this 58-year-old guy who’s just kind of a schlep. Robert comes off as being 20 years younger than he is.” Owens helped organize and participated in the inaugural Walk to Stop Child Trafficking Now, held on Sept. 26-27 in New York, Washington, D.C., and other cities, in which tens of thousands participated, and was officially endorsed by President Barack Obama’s administration. Robert Owens has never taken a nutritional supplement or shaved his legs. He has completed the world’s highest bungee jump (380 feet, in Zambia) and has taunted great white sharks from inside a cage (in South Africa). He has pull with the president. He is the most interesting triathlete in the world. ENDNOTE 1 Well, OK, he did one Ironman 70.3, but that was only because the World Triathlon Corporation made him do it to earn a slot as an honored guest participant in the 25th anniversary Hawaii Ironman in 2003. december 2009

2009 Holiday Gift Guide 60

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Looking for something this holiday season for the person who has it all? We’ve got a few suggestions …

The stylish BC-1000 is one of Tanita’s finest; the unit not only measures nine different attributes of body composition, but it also allows wireless data transmission to Garmin’s line of FR60 fitness wrist watches, as well as PCs using software programs that track, measure and analyze readings. Tanita BC-1000 $280 Tanita.com

BY JAY PRASUHN

The Scatto FX’s wide, frameless design is perfect for cycling (with unobstructed view at the browline). Tifosi Scatto FX $40 Tifosioptics.com

These are the perfect après-training sunnies, with optically-sharp and impact-resistant SR91 polarized lens. Kaenon Lewi $210 Kaenon.com

Compatible with Apple’s third-generation Shuffle, the new Surge clips to your goggle strap, playing your tunes through the attached earbuds. H2O Audio Interval Waterproof Headphones $80 H2oaudio.com

This tiny, five-gram aluminum bar is a big piece of insurance. Installed with the front derailleur on a braze-on mount, the guide rests along the inside of the front chainring, preventing chain drop inside to the bottom bracket. Rotor Front Derailleur Guide $35 Rotorbike.com

Pre-loaded with street maps for North America or Europe, features include a variety of map views, estimated arrival times, turn-by-turn audio cues and free traffic alerts. Garmin nüvi 1370 $450 Garmin.com

december 2009

Downloadable to both PC and Mac operating systems, this unit features a two-way ANT+ wireless data transfer via the included Timex Data Xchanger USB. Timex Race Trainer Kit $220 Timex.com

At just 2cm thick, this wafer-thin Flat Stack takes up very little real estate in your saddle bag. Genuine Innovations Flat Stack $20 Genuineinnovations.com

Have fun, get in a great core workout and get some serious road rash with the NeoFish longboard from Kahuna Creations. Pair it with the Big Stick so you can “paddle” down the pavement. Kahuna Creations NeoFish Beach Board, $159 and Big Stick, $89 Kahunacreations.com

This finger-mounted counter helps you keep track of your workout (including fastest, slowest and average lap times), and has a pause feature that allows you that break between sets. SportCount Chrono 100 $40 Sportcount.com Track speed and distance for any sport with a wrist unit functional enough for use in training and stylish enough to wear at the office. Polar RS300X sd $170 Polarusa.com Show a little multisport pride while getting sauced. Athlete3’s wine and beer glasses let your friends know that you’ve earned your libation. Athlete3 pilsner glass, $10, and wine glass, $10 Athlete3.com

This beautifully crafted, stainless steel and glass wine aerator instantly allows the true fragrance and flavor of wine to be enjoyed, decanting your vino and packing away for travel in a padded travel case. Wisp Premium Wine Aerator $80 Wispmywine.com december 2009

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The new RMC (rear mount carbon) mounts to your saddle rail for a rear hydration unit with a central area to stash race-day accoutrements. Comes with two Kages. Profile Design RMC $150 Profile-design.com

The quintessential fuel box that keeps your bars, gels and other accoutrements in training or racing now comes in a new aero tapered shape. TNI Bento Box TRZ $17 Tniusa.com Stay safe in the sun. Watermans Applied Science Face Stick, $16, Sun cream, $29 Watermansap pliedscience.com

All the all-natural goods that the companyâ&#x20AC;&#x2122;s traditional Nubutte tub providesâ&#x20AC;&#x201D;fair trade shea butter, organic extra virgin olive oil and tea tree oil. Inyangi Magistik Sport Butter $15 Inyangi.com

Post-training wipe is made of a heavy polyester fabric so the wipes can be washed, dried and reused up to five times. Action Wipes $1.25 each Actionwipes.com

Keep your goggles fog-free with these little wipes that knock down annoying fog buildup. TriSwim Foggle $0.60 each Tri-swim.com

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The fully reflective Beamer makes you more visible on those winter rides that end at dusk. CycleAware Beamer Saddle Bag $23 Cycleaware.com

december 2009

ROCKET BAG

www.rocketsciencesports.com / 512.782.4448 DESIGNED BY AEROSPACE ENGINEER

Self-massage takes a step toward self-repair. This segmented roller digs into the fascia, breaking up tight muscles, knots and adhesions while opening up trigger points. MuscleTrac $45 Muscletrac.com

The “grid” element relates to the distrodensity squares across the foam surface, creating variable massage experiences as you perform core stability drills. Its small size (just 13 inches long) is perfect for travel. TP Massage Grid Foam Roller $40 Tpmassageball.com Perfect for displaying race-day images, the all-important medal and other precious pieces from the big day. Finish Line Framing Race Frames $59-$249 Finishlineframing.com

Set up for the new year with a five-disc DVD series that will take you strong and fit into the season. Triathlon Training Series Volume 1 $125 Triathlontrainingseries.com

Frozen peas? Really? These cold compression wraps contour to the knee or back and evenly distribute cold gel to the affected areas. Moji Knee, $85, and Back, $99 Cold Compression Gomoji.com

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From gear selection to race strategies, triathlon legend Mark Allen takes you on an introductory tour of triathlon in Volume 1 of USA Triathlon’s new DVD series. Purchase includes one free online coaching consultation with Mark Allen. USAT Triathlon Getting Started Volume 1 $30 Endurancefilms.com

Outside the Box approaches the fundamentals of laneless swimming, including comfort among your race-day peers, turns, drafting and navigation. Total Immersion Outside the Box DVD $30 Totalimmersion.net

december 2009

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Wigwam looks after endurance athletes with a variety of comfy, moisture-control socks. Wigwam Spark Pro, $11, and Victory Pro, $12 Wigwam.com

EcoMesh bag is green simplicity, with tough mesh and soft neoprene shoulder straps. EcoSports EcoMesh Backpack $24 Ecosportsbottle.com

Expandable pockets for stashing your keys while training, and gels or salt tabs for the race. SpiBelt Dual Pocket Sportbelt $30 Spibelt.com

Ranging from comfort tees to tech fabric, Tri My Apparel offers subtle, stylish gear for training or just relaxing. Tri My Apparel $18-$25 Trimyapparel.com It’s the equivalent of a bellman calling out your bike at the rack. Available in a variety of bright colors that help it stand out amid a sea of drab towels in transition. T-Mat Pro $25 Tmatpro.com

Quilt together race day T-shirts for a super cozy memento of your special triathlete’s accomplishments. Campus Quilt 20-square Quilt $205 Campusquilt.com

Remember that it’s all for fun, right? These tees show off a lighter side of our sport. I Do That Tees $20 Idothattees.com 66

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A WET WINDY DAY FAILS TO DAMPEN SPIRITS AT IRELAND’S INAUGURAL IRON-DISTANCE RACE. STORY AND PHOTOS BY JAY PRASUHN

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s the rain pelted the dark transition area, athletes jostled into the change tent. Not the men’s or women’s tent—just the tent. No door, just an Aframe tarp, sheltering athletes from the rain outside in the pre-dawn dark. Athletes tossed decorum aside, changing with nary a towel into race kits, oblivious to the competitor of opposite gender just a foot away. In this damp, cutting cold, nothing’s shocking. “All right everyone, huddle ’round!” A swarm of athletes shuffled from the tent and their bikes at the rack to hear the words of Éireman race director Eoin Ryan, who stood atop a stack of pallets to deliver the news, and the news wasn’t good. Thanks to a storm system that moved in overnight and the accompanying winds that blew Courtown Beach into a frothing gray mess, the swim was canceled. Ireland’s first iron-distance event would commence with a time trial bike start, while the half would follow as a duathlon, opening with a 4K run. After the ground rules had been established, the athletes, curved to shield themselves from the rain, wandered back to the tent, awaiting their day in the rain. After all, this is Ireland and there’s a reason it’s called the Emerald Isle. While the sky didn’t fall for the debut of Éireman (a weekend festival that included not only the iron-distance race but a half, Olympic and sprint), it did cry. And blow. The days leading up to and following race day were sunny and warm, exposing the brilliant green of the area hillsides that Guernsey cows lazily grazed, but race day delivered a squall of wind and rain in spades. In a very tough debut, England’s Hywel Davies and Russia’s Elena Maslova took inaugural honors. The debut was like something out of the sport’s early ‘80s archives, with only compression socks and aero helmets keeping the scene current. Éireman kicked off this summer with a few hitches, brought on largely by a storm system that threw carefully laid plans by race directors to the wind. But it only underscored the charm of how the sport of triathlon is growing globally in an organic manner. While the big Ironman machine balloons in cities with greater multisport history, independent organizers like Ryan are making it happen in places like Ireland on their own, in a grass-roots manner that harkens back to where our sport came from. But that romanticism doesn’t make managing hundreds of anxious athletes amid a major squall any easier. “People in general have been understanding of what happened,” Ryan said afterward. “The potential for a great day was scuppered due to freak weather, and the weight of adjusting four different races proved to be a heavy burden on the organizational team, stretching us further than we could have imagined for our first outing of Éireman.” And while Ryan’s efforts in his debut were thwarted by the wind, there’s little doubt that the race has untapped upside and that the Emerald Isle is on the heels of neighboring England in multisport development. Since Ireland’s first triathlon in 1983, held in the town of Wicklow and beginning with a bike, followed by a run and swim, the sport has taken hold, with events nearly every weekend across the island. “In the past few years triathlon has been growing in popularity in Ireland,” said women’s winner Maslova. The 32-year-old Russian expatriated herself to Ireland seven years ago and has seen the numbers climb. “When I first started to do triathlon back in 2004, it was always a small field competing,” she said. “Now, some big competitions attract up to 2,500 people. It’s probably not such a big number for the USA, but for as small a country as Ireland, it’s a big achievement.”

The Race: Exposed to the Elements As uptight as many type-A triathlon people can be, the Irish contingency on race morning was largely freewheeling, despite the weather, ready for whatever. When word came the night before that the swim might be canceled, the questions were there, but relatively minimal. While many Ironman competitors expect perfect conditions, perhaps the Irish consider the weather part of the deal. As an athlete filled his aerobar-mounted hydration system before the start, he joked, “Aw, I shouldn’t worry too much about this anyway—we’ll be getting plenty of water out there today!” It was a positive attitude on a day that, even absent the swim, was certainly among december 2009

The pint glass-shaped Guinness Storehouse hosts factory tours that explain, as you traverse the building’s seven stories, how the dark goodness that is a Guinness is brewed. At the top of the building resides the Gravity Bar, a 360-degree room delivering a full, unobstructed view of Dublin. At the completion of the tour, guests are treated to a free pint. Naturally, the bar was packed with patrons quaffing that comp pint, and maybe one or two more. The only thing that struck me as odd? The fact that it was just past 10 a.m. Ah, ‘tis Ireland. Southeast Ireland is packed with history, culture and activity. Here are just a few ways to occupy your time if making the trip overseas for sport.

GUINNESS STOREHOUSE, DUBLIN In 1759, Arthur Guinness signed a 9,000-year lease to the longtime St. James’s Gate Brewery grounds, creating the porter Ireland is known for. Take a tour that shows how four simple ingredients—water, barley, hops and yeast—create pints of “the black stuff.” 2009 celebrates the company’s 250th year. Guinness-storehouse.com

JFK ARBORETUM, NEW ROSS The 623-acre arboretum dedicated to the memory of U.S. President John F. Kennedy contains more than 500 different rhododendrons and azaleas, as well as a renowned collection of magnolias. Sit and stay for tea, and take the kids to the park’s play area and maze. Heritageireland.ie

WATERFORD CRYSTAL, WATERFORD The crystal that comes from this small town is legendary. The college football national championship trophy used to come from this factory, but it’s better known for its beautifully crafted giftware, glasses and other goods. Waterfordvisitorcentre.com

TOUR OF IRELAND This year’s Tour of Ireland bike stage race, a three-day affair, took place on the same weekend as Eireman, with riders including Lance Armstrong and Mark Cavendish, passing within 25 miles of the race venue. Tourofireland.ie

BRU BORU CULTURAL CENTRE, CASHEL This Tipperary-area theater holds frequent performances, including traditional Irish dance. Enjoy fine food in the center’s restaurant, then experience the Sounds of History, a moving story of Irish song, music and poetry. Comhaltas.com

THE OLD JAMESON DISTILLERY, DUBLIN Uisce Beatha—the water of life—is the Gaelic name for genuine Irish whiskey. And Sine Metu, which exists below the company’s coat of arms, means “without fear” in Latin and is a call to the Jameson family when they battled pirates in the 1500s on the high seas. Experience the manufacturing of Jameson in this restored 18th century distillery before finishing the tour with a few sips of the final product. Jamesonwhiskey.com triathletemag.com

the toughest conditions in any race. The four- ing her early mark in Moorehead-Lane, and lap out-and-back bike course, which took gaining time on Maslova. “I knew that Donna athletes from tiny Courtown onto a closed, was taking minutes from me but I just stuck lightly rolling highway, was fully exposed to to my pace,” Maslova said. the elements, with no trees or bluffs to protect Clocking a 5:32 bike split, the best of the athletes from the incessant winds and rains day among women, Phelan began the run that blew headlong. Northbound toward with an 11-minute lead on Maslova. But her Dublin, athletes were treated to a helpful hopes that a recent knee flare-up would lay tailwind. But once they hit the U-turn and down proved unfounded in the first steps of headed south toward Waterford, progress the marathon. “For two weeks before the race, was fairly halted. Think Kona’s Kohala Coast my left IT band had been sore, but I rested with chilling, energy-sapping rain in your it leading up to the race and felt that it was face. The two-lap run was no easier, opening good enough to get through the marathon,” with rolling trails and country roads before Phelan said. “After five kilometers on trails, moving onto flatter grounds. it wasn’t feeling so great anymore.” “You’d do 10 miles in 20 minutes one way, The tables were turning, and Maslova, and 10 miles in 50 minutes the other,” Davies a former Russian National Olympic squad said of the bike. “It was brutal, just so hard winter biathlon team member, began gaining trying to get any rhythm going.” on the Canadian. “On the run course, my legs But it would be easier for Davies than the were flying,” Maslova said. “I’d been told at rest of the men challenging him for the title. about the 15K mark that I took five minutes Fresh off a stint training in the French Alps, off Donna, and Fiona was about 15 minutes the English schoolteacher simply powered into behind,” Maslova said. “Things felt really good.” the wind. While the bike course measured out With the pain in her knee growing as at 115 miles—three miles too long—Davies the cold and rain stiffened her joints, Phelan still managed an impressive 4:57 bike split, stepped off the course at the 10-mile mark, the only sub-five bike of the day. American ceding the race lead to the flying Maslova. “I Nenad Rodic rode into run transition nearly only found out that Donna pulled out when 11 minutes back. I was on a second lap,” Maslova said. “It was But Rodic, a veteran former pro from a pity, as I was ready to battle.” California, would pay the price for his efforts Maslova’s 3:32 marathon was plenty to stay within earshot of Davies. While Davies enough to keep Moorehead-Lane well in clipped away a 3:19 marathon to easily take second, as the Russian took her first ironthe win in 8:18:27, Rodic suffered through distance win. But absent the swim, she was a a 4:45 run to finish in 8:57:58 to hold onto bit regretful. “Next season my goal will be to second by just five minutes over German compete in international-level Ironman and Maik Arndt, who rounded out the podium. Challenge races,” she said, “and I hope that The women’s race was small, but rich in swim won’t be canceled, as I would like to be depth with three main contenders: Maslova, part of the Ironman family.” Canadian Donna Phelan of TeamTBB who had EIREMAN TRIATHLON three top-five Ironman Aug. 23, 2009—Wexford, Ireland finishes for the year, and Swim cancelled, 180K bike, 42K run Great Britain’s Fiona Moorehead-Lane, a WOMEN Bike Run Total disciple of coach and 1. Elena Maslova (RUS) 5:43:44 3:32:36 9:18:21 legendary pro triathlete 2. Fiona Moorehead-Lane (GBR) 6:13:03 3:41:10 9:58:13 Spencer Smith. Given that the women were sent 3. Marie Casey-Breen (IRE) 7:45:00 4:57:46 12:50:13 off in several minutes of 4. Sinead Wearen (IRE) 6:51:15 5:57:08 12:57:19 stagger from one another, 5. Claire Powell (IRE) 7:44:51 5:26:28 13:57:19 the best they could do was establish their start MEN Bike Run Total difference and track 1. Hywel Davies (GBR) 4:57:52 3:19:16 8:18:27 one another on the bike 2. Nenad Rodic (USA) 5:08:37 3:45:53 8:57:58 course to determine any gains or losses. 3. Maik Arndt (GER) 5:35:58 3:25:57 9:03:48 From the outset, it 4. Alvin Cooney (IRE) 5:40:50 3:23:58 9:07:35 was Phelan carving the 5. Peter Savage (IRE) 5:36:09 3:31:18 9:11:34 path, capturing and pass70

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The moment my legs began to move, my thoughts began to flow. Quote by Henry David Thoreau

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T R A INING

december 2009

TRAINING FEATURE 1: KEY PERFORMANCE FACTORS

TRAINING FEATURE 2: NAIL YOUR IRONMAN MARATHON

LANE LINES

BIG RING

ON THE RUN

FUNDAMENTALS

SPEED LAB

DEAR COACH

TRIATHLON HERESIES

december 2009

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T R A INING

Six Key Biological Performance Factors BY BEN GREENFIELD top reading, close your eyes, and paint a picture of exactly how many hundreds or thousands of dollars you spend each year on race registrations, clothing, helmets, shoes and various flavors of liquid sugar. Perhaps you spend even more money just to get infinitesimally faster—investing big bucks in new gear and gadgets for just a few extra seconds or watts. And that’s just the dollar investment in getting faster. How about the time investment? How many hours of your week do you spend swimming, cycling, running, lifting, or doing yoga, physical therapy and even calf raises in the shower just to build fitness for your next event? Now, one final thought experiment. What is the investment of money and time that you put into identifying and improving factors inside your body that may be positively or negatively affecting your training and racing performance? A yearly physical? An occasional cholesterol test? A morning multivitamin? When you realize that just one percent dehydration can easily add 15 seconds to your next 10K, the importance of achieving an optimum biological status for performance becomes quite apparent. But drinking enough

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water is just the tip of the iceberg when it comes to optimizing key physiological parameters that can give you far more bang for your buck than an electronic shifting system. There are six key internal performance factors that every triathlete needs to know. If these issues are addressed, then the body will be in a state of ideal energy, function and balance. In no particular order, the factors are: Optimizing vitamin D levels Testing and adjusting iron/ferritin levels Balancing hormone levels Adjusting essential amino acids Balancing pH levels Fueling with metabolically specific fuels

These factors are easy to test and easy to fix, but most athletes just don’t know where to start, what tests to ask their doctors for, and what to take to actually optimize the key factors. Here’s the information you need.

1. VITAMIN D There is much conclusive evidence that vitamin D, produced by the body when UV rays strike the skin, is critical to athletic performance. Technically, vitamin D is not really a vitamin but actually a hormone that is made by skin from fat-soluble nutrients in the body. As a hormone, it acts much like testosterone or growth factor, operating directly at the cellular level to encourage tissue growth and repair. Among the numerous studies on vitamin D, one showed that five minutes of UV exposure three times a week improved cardiovascular fitness by 19 percent, while another study that implemented UV lamps showed an improvement in 100-meter dash times from 13.63 to 12.62 seconds. Research has also shown a peak in athletic performance concurrent with a peak in vitamin D blood levels. Perhaps this explains why athletes who leave winter climates to compete in sunny climates do not perform

quite as well as those who live in sunny climates year-round. Nearly 75 percent of athletes have less than optimal vitamin D levels—even those living in sunny areas. This is particularly true of individuals with darker skin, such as those of African or Asian descent. Medical recommendations for blood levels of vitamin D often fall below the amount necessary for endurance performance, and I’ve coached individuals who show me their “passed” blood test results with levels of 35-40 ng/mL, only to learn that 50-65 ng/mL is a far better range for athletes. With a combination of regular sun exposure and oral vitamin D3 supplementation, the concentration of vitamin D can easily be restored to performance-enhancing levels.

2. IRON/FERRITIN Most athletes are already familiar with the critical role that iron plays in carrying oxygen from the lungs to the tissues, and know that iron deficiency anemia reduces one’s ability to deliver adequate oxygen to the muscles to support optimal endurance performance. But most tests for anemia simply look at a deficiency in red blood cells or hemoglobin, when the reality is that an athlete with low iron levels can actually have neither of these red flags, but still have anemia-like symptoms. Typically, an athlete with lower iron levels has a high total blood volume from consistent aerobic training; frequently participates in impact sports such as running, which damages red blood cells; experiences large iron loss from sweating in hot or humid conditions; and has a high-stress lifestyle or inflammatory food intake, either of which can cause stomach bleeding and iron loss. Ferritin, a protein responsible for iron storage, is easily measured with a lab venipuncture test and is the best marker for the body’s iron stores. Recommended ferritin ranges are 50-75ng/mL (higher iron levels can be toxic), but ferritin can easily drop below 25 ng/mL when the risk factors above are combined with a classic endurance athlete diet: high-carbohydrate, low-fat nutrition with limited intake of red meat, leafy greens and legumes.

3. HORMONE LEVELS Two hormones are of prime importance in relation to training stress and recovery: testosterone and cortisol. To understand their role, it is crucial to realize that anabolism is a process of growth and repair, while catabolism is a process of breakdown and destruction. The delicate balance between the body’s anabolic and catabolic states relies upon an ideal ratio of testosterone and cortisol, and a swing toward triathletemag.com

T R A INING catabolism results in suboptimal performance and overtraining. Research shows that after intense competition, testosterone levels temporarily decrease by 50 percent while cortisol levels increase by up to 300 percent. Even though this amplified cortisol response can assist with short-term stress management, regular periods of hard training can easily overwhelm the body with cortisol, causing loss of minerals and bone mass, weakened tendons, decreased amino acid uptake into muscles, and blood sugar imbalances—all symptoms of an overtrained athlete. But unknown to many coaches and athletes, a painless salivary sample (best taken in the morning) can instantly measure the testosterone-to-cortisol ratio, eliminating the hassle of spending an entire training year speculating about whether consistently poor performance could be linked to overtraining. While testosterone is typically thought of as a male hormone, women’s bodies have it too, albeit in smaller amounts, and all of the information above applies to women as well as men.

4. ESSENTIAL AMINO ACIDS Biology 101 tells us that muscles are made from proteins and proteins are made from amino acids. But far beyond reducing the ability to maintain muscle, the lack of just one essential amino acid can severely interfere with the production of key digestive enzymes, neurotransmitters and hormones. In fact, amino acids have more diverse functions than any other nutrient group, including the formation of ligaments, tendons, bones, immune antibodies, enzymes, blood transport proteins, thyroid hormone, growth hormone, melatonin, adrenaline, dopamine, serotonin, skin, hair and nails. But due to frequent muscle damage and the subsequent need for a higher number of muscle building blocks, about 75 percent of athletes are deficient in at least one essential amino acid. Although there are a total of 22 amino acids, without all eight essential amino acids, the body is unable to make the other amino acids necessary for each of the functions listed above. Meat, fish, poultry and whole eggs are the best examples of foods that provide high levels of the essential amino acids, especially when compared to lower biological value proteins such as whey, soy, beans, nuts and egg whites. Without the optimum combination of whole protein consumption, key digestive enzymes and stomach acids, an athlete will never recover properly. Today, essential amino acids can easily be measured with a finger-stick blood test. Armed with this knowledge, an athlete 76

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can make necessary dietary adjustments to protein intake.

5. PH LEVELS The acidity of any solution is measured using a unit called pH. A high-acid substance has a low pH while a low-acid (alkaline) substance has a high pH. Every living organism on the planet relies upon a pH-balanced state, which is why fish die in acidic water and plants may not grow properly in excessively acidic soil. Humans are no different; they rely upon a net alkaline state to function. Inconveniently, breathing, digesting and energy production all create an acidic state, as do low electrolyte intake, sweating, physical stress and the intake of animal proteins, starches, sugar, coffee, tea, soda, juice, milk and energy drinks. Therefore, maintaining crucial alkalinity can be a difficult goal for the athlete. If grown in mineral-rich soil, fruits, vegetables, nuts and seeds can provide sufficient alkaline materials to buffer the excessive acid produced through high amounts of exercise, and can be even more effective when high-acid food, sugar and caffeine consumption is limited. The best alkaline foods include dark leafy greens, avocados, almonds, coconuts and olive oil. Unfortunately, due to modern agricultural practices such as the use of herbicide and pesticide sprays and commercial fertilizers and overworking of the soil, most grocery store versions of these alkaline foods contains very low levels of the minerals necessary for buffering an acidic state. The most important of these acid-neutralizing minerals are calcium and magnesium. Although calcium is generally considered the most important mineral, children and adults in many different countries and food cultures survive on diets significantly lower in calcium than the average American’s but suffer from fewer fractures and lower osteoporosis incidence. Primarily, this phenomenon is related to an improper balance of calcium to magnesium in the typical Western diet—a high calcium intake combined with low magnesium consumption. As one of the most critical elements in the human body and the single most important mineral in sports nutrition, magnesium has taken a back seat to an emphasis on dairy consumption and calcium supplementation. Not only is magnesium crucial to calcium absorption and utilization, but sleep levels, hydration, metabolic efficiency, oxygen consumption, muscular contractions and heart rate are all critically dependent on adequate magnesium levels. About 68 percent of Americans do not consume the recommended daily intake of

magnesium, and for an athlete who loses magnesium through sweating at a rate much faster than the average person, this important mineral can be severely depleted. I now advise all my coached athletes to have some form of oral or topical magnesium on hand for daily use, and magnesium is quickly becoming recognized as one of the most important performance-enhancing supplements, especially for 70.3 and Ironman triathletes. Assessing blood levels of calcium and magnesium is not simple, but a urine analysis of a molecule called NTx can approximate the breakdown of bone, which is well correlated to magnesium/ calcium imbalances.

6. METABOLICALLY SPECIFIC FUELS Every athlete has specific nutritional needs based on his or her ancestry and metabolic individuality. Despite the fact that each body retains a “genetic memory” of the foods and nutrients that fueled ancestors, in the genetic melting pot of today’s society, it can become difficult for an athlete to eat for his or her unique biology. For example, an Inuit can live a long and healthy life fueled by meat and blubber while a farmer in Asia would be healthier eating rice, vegetables and fish. In the same way, one athlete can thrive on a high-carbohydrate diet composed primarily of grains and fruits, while another athlete will thrive on red meat, nuts and oils. In the absence of such “metabolically specific fuels,” energy levels may drop, with a subsequent rise in hunger pangs, sweets cravings, post-meal nervousness, irritability and even depression. People generally fall into three categories: fast oxidizers, who perform better on highprotein diets; slow oxidizers, who thrive on high-carbohydrate diets; and mixed oxidizers, who can enjoy the most variety in their food choices. Several comprehensive questionnaires exist that allow an athlete to determine specific food recommendations and ratios, such as at Metabolictyping.com. The off-season is the perfect time to reinvent your body and ensure that your internal performance factors are receiving as much attention as the relatively more expensive and time-consuming external performance factors. Using today’s technology, urine, blood and salivary samples can quickly equip you with everything you need to know to enhance your speed, recovery and health. Ben Greenfield is a top fitness, triathlon, nutrition and metabolism expert. In 2008 he was named Personal Trainer of the Year by the National Strength and Conditioning Assn. Learn more at Bengreen fieldfitness.com. december 2009

How to Nail An Ironman Marathon BY MATT FITZGERALD he marathon is where Ironman dreams die. It is very difficult to run a strong marathon after riding 112 hard miles. In fact, it is seldom done. Consider the following example. At the 2008 Ironman Arizona, the fastest bike split was 4:26:12, and the 50th fastest bike split was 4:55:24—29 minutes and 12 seconds, or 10.9 percent, slower. Compare this gap to the corresponding gap in the run. The fastest run split was 2:46:38, and the 50th-fastest run split was 3:20:22—33 minutes and 44 seconds, or a full 20 percent, slower. As you can see, in the bike leg, the top 50 performers were bunched close together, whereas in the run they were spread out. This pattern is apparent in every Ironman. Why? There are three possible explanations: 1. THE DEPTH OF RUNNING TALENT IS LESS THAN THE DEPTH OF CYCLING TALENT IN IRONMAN EVENTS. This explanation is implausible on its face. There is no reason whatsoever to believe that Ironman events attract stronger cyclists than runners. The athletes who compete in Ironman events are by and large the same athletes who compete in shorter triathlons, and run times are typically much more closely bunched together percentage-wise in shorter triathlons than in Ironman races.

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2. MOST TRIATHLETES GO TOO HARD ON THE BIKE IN IRONMAN RACES AND DO NOT SAVE ENOUGH ENERGY FOR THE RUN. This explanation seems much more plausible than the first, but there is actually no good evidence that those athletes who produce the fastest run times in Ironman races hold back more on the bike than their fellow competitors. In fact, contrary to popular belief, elite Ironman triathletes really don’t hold back at all on the bike. If riding at 80 or 90 percent of capacity (relative to the distance of 112 miles) were normal and necessary at the elite level of Ironman racing, then you would see at least one clown fly off the front and complete the bike leg 10 or 20 percent faster than the real contenders (which would translate to 30 to 60 minutes). Even if it were suicidal, people would still do it for a moment of glory. It’s human nature. But this never happens. Why? Because elite triathletes actually ride the Ironman bike leg at something closer to 98 percent of their maximum capacity (meaning they would ride only five to 10 minutes faster in a pure 112-mile time trial). Pacing is important, of course, but people don’t realize how great a difference there is between 98 percent and 100 percent efforts. To gain a better appreciation for the difference, go to the track and run 10K (25 laps) 2 percent slower than your 10K race pace. So, if your 10K time is 40:00, run a 40:48. I guarantee you will feel about 10 or 20 percent less miserable in the last lap at the slightly slower pace, which is why many elite Ironman racers think they are holding back 10 or 20 percent on the bike in competition when they are actually holding back 2 percent. Riding too hard can affect subsequent

run performance, but fitness trumps pacing. The less fit you are, the less your run will benefit from holding back on the bike. You could go 95, 90 or 85 percent on the bike and be shot for the marathon in any case. And the fitter you are, the less pacing matters. Craig Alexander would not run a 2:35 marathon in Hawaii instead of a 2:45 if he rode the bike leg in 4:55 instead of 4:37. This observation leads us to the third and true explanation of the marathon meltdown phenomenon. 3. MOST TRIATHLETES JUST AREN’T WELLTRAINED ENOUGH TO RUN A GOOD IRONMAN MARATHON. You start the run fatigued no matter how you pace yourself on the bike. Those who hold it together and run well simply have better Ironman-specific fitness, which enables them to run closer to their ability level despite fatigue. With this explanation in mind, use the following tips to avoid the all-too-common scenario of running poorly in the Ironman marathon.

GET STRONG ON THE BIKE The inaugural Ironman Wisconsin, held in 2002, featured a novelty. A couple of elite Kenyan runners did the race. I’m talking about sub-2:15 marathoners. The story was that some coach had recruited these guys as a sort of experiment. Anyway, not only did the poor guinea pigs get crushed on the swim and the bike, but they also ran terribly. This unique example demonstrates that the first key to running strong in an Ironman is not pure running ability but strength on the bike. It makes sense, right? Your bike fitness has to be at such a level that you can ride hard for 112 miles and still have something left for the marathon. All of the running fitness in the world won’t help you otherwise. How do you get that strong on the bike? The short answer is by putting in a ton of volume. But most of us don’t have enough time to put in the optimal number of bike miles. So then, what is the least you can do to build enough bike fitness so that 112 miles is no big deal? Aim to complete four independent 100-mile rides, one pair of back-to-back four-hour rides, and one all-day ride (about eight hours as slow as you need to go to survive it). All of these rides should occur within the last 10 weeks before your taper, and obviously in the preceding weeks you should gradually build your long-ride distance toward the 100-mile level.

RUN LONG, BUT NOT A LOT It may be intuitive to believe that running a lot of miles is an effective means to improve one’s chances of running a strong Ironman december 2009

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T R A INING

T R A INING marathon, but in fact it is not. While you have to be fit enough to run a strong marathon, you should actually do the minimum amount of running to ensure that you are capable of running a strong marathon and devote any remaining available weekly training hours to building the bike strength that will enable you to actually realize your running potential. I recommend that even serious competitive Ironman triathletes perform only three independent runs per week. The most important of these is the weekend long run. Complete at least four runs of 18 miles or more, and feel free to go as long as 26.2 miles in training to cement a solid reserve of running endurance. Put as much as you want into your long runs, within reason, but resist the temptation to do any more running during the rest of the week than is required to support your progress in these long runs, as it will only increase your risk of injury and burnout and take away from your cycling.

DO FREQUENT TRANSITION RUNS In Ironman training, a mile run immediately after riding is probably worth five miles of running on fresh legs. Running off the bike in training prepares you specifically to run off the bike in an Ironman. I believe that doing short runs frequently off the bike in training is more beneficial than doing occasional longer runs off the bike, because it’s really the transition from cycling to running that you are trying to train. If you can start running strong off the bike, chances are you will continue running strong. And the converse is also true. Unlike in regular marathons, Ironman marathons usually don’t turn ugly at 20 miles. They start ugly. After building your base, add one easy mile of running after one ride in the week. Then add an easy mile of running after a second ride the next week and continue in this manner until you are running an easy mile after each ride. Next, add a second mile of easy running after one ride, and the following week add one easy mile to another post-ride transition run. Finally, over the ensuing weeks, gradually increase the pace of those two two-mile transition runs until you’re doing them at roughly your lactate threshold pace. A second advantage of this approach—the first advantage being its effectiveness—is that it is not terribly stressful. If you ride four times a week, you are looking at a maximum of six miles of transition running, with four of those miles at threshold intensity. Those few miles will do you far more good than they would if incorporated into your training in any other way.

DON’T WASTE ENERGY ON SPEED WORK Pure runners typically perform two fast runs each week. Pure cyclists typically perform december 2009

two fast rides each week. Many triathletes try to do two fast rides and two fast runs each week. I don’t think this is a good idea for anyone, except perhaps World Cup racers, but it’s definitely not a good idea for those training for Ironman events. The problem is that fatigue from cycling transfers all too well to running, and vice versa, such that doing two hard rides and two hard runs weekly is almost tantamount to a pure runner doing four hard runs every week. Fatigue will accumulate, and performance in all of those hard workouts will be compromised. Even for those few athletes who hold it together, the Ironman marathon is run at a relatively low intensity—about 60 percent of VO2max. While faster runs could theoretically stimulate improvements in aerobic capacity and efficiency that would enhance performance in the low-intensity Ironman marathon, these theoretical benefits are outweighed by the fatigue cost that would come with trying to combine high-intensity run training with high-intensity bike work. I believe that Ironman triathletes are better off committing themselves to either one or the other, and specifically to high-intensity bike training. Doing two hard rides per week in addition to a long ride will make you that much stronger on the bike and that much more likely to have enough legs left at the start of the marathon to hold goal pace—which, again, is not a particularly fast pace for any triathlete—all the way to the finish. And keep in mind that, just as fatigue crosses over between cycling and running, so does fitness, albeit to a lesser degree. So you can count on those hard rides to also elevate your running a bit. I am not suggesting that you avoid fast running altogether, but I am suggesting that you strictly limit it. In addition to the threshold-pace transition runs I described above, you may also do some fartlek runs with 30- to 60-second spurts of 5K to 3K race pace running scattered throughout an otherwise steady, moderate-pace run, some very short (eight to 10 second) hill sprints after you’ve completed one of your weekly easy runs, and progressions, consisting of one to three miles of running at marathon to 10K pace at the end of a base run or long run. That should do it.

DO A METRIC IRONMAN As I suggested above, doing frequent, short transition runs off the bike will prepare you to start your Ironman marathon strong, and when you start the marathon strong, you have a good chance of finishing it strong. However, a one- or two-mile transition run does not fully prepare the body for the stress of running

Riding too hard can affect subsequent run performance, but fitness trumps pacing. The less fit you are, the less your run will benefit from holding back on the bike. an entire marathon after a long, hard ride. Nothing does, actually, but a long bike-run brick workout will help. Four to five weeks before you race an Ironman, do what I call a metric Ironman. As you know, an Ironman features a 112-mile bike leg and a 26.2-mile run. A metric Ironman workout consists of a 112K (69.6-mile) bike leg and a 26K (16.1-mile) run. That’s about two-thirds of what you will have to do on race day, which is about perfect in terms of simulating the Ironman challenge without overtaxing your body. Perform both the bike and the run at close to Ironman race intensity. You can even start with a 2.4K (1.5-mile) swim if you like. Running a marathon off the bike will neither seem nor be quite as hard once you’ve gotten this metric Ironman workout under your belt.

DON’T BANQUET ON THE BIKE Many Ironman marathons are ruined by nutritional issues, and nine times out of 10 the specific nutritional issue is consuming too much rather than too little. Triathletes very often overestimate both the amount of nutrition they need to get through an Ironman and the amount their bodies can actually absorb and use. If you can take in 60g of carbohydrate and 750mL of fluid per hour on the bike, which is very easy to do with nothing more than a sports drink, you should be fine. Few athletes can absorb and use more than 80g of carbs per hour. If you’re a bigger athlete and your race takes place on a hot day, you may need 1 to 1.2 liters of fluid per hour to prevent a dehydration-related slowdown. But 80g of carbs per hour and 1 to 1.2 liters of fluid per hour are still a lot less than many triathletes try to cram down. The rub is that the body can absorb a lot more fluid and carbohydrate during cycling than during running due to the stomach jostling involved in the latter. So what happens is that competitors take in as much nutrition as their bodies can handle on the bike, then hop off and start running only to be hit with nausea, bloating and worse. So be careful not to overdo your nutrition intake in the last hour of the bike leg so your gastrointestinal system won’t declare mutiny at the start of that all-important marathon. triathletemag.com

Swim Training Outside the Pool BY SARA MCLARTY on’t panic about an unplanned absence from the water. Instead, use swim-specific strength training for a great “swim practice” in the gym. These exercises are not just for days when you can’t get in the pool. You will notice improvement just by including these strengthbuilding and injury-preventing exercises into your regular gym session. It can be as easy as adding a swimming-specific five to 10 minutes at the end of your regular strength routine. Shoulder strength is especially important for some who might have dislocated a shoulder at some point in their triathlon career. Also, it’s important to stay on top of core strength.

ABS All of your power in the water comes from core strength. The kick starts at your hip flexors and glutes while your arm stroke uses the lats (latissimus dorsi), upper back and pectorals. Strong abdominal and oblique muscles are critical for good hip and body rotation through the water. There are some swimming-specific core exercises that can be mixed in with crunches and sit-ups. SUPERMANS are performed by lying flat on your stomach with your arms stretched forward. Slowly lift your legs, head and arms. Pause about six inches off the ground (you should look like Superman in flight) and then slowly lower everything. Pause again before repeating. Do two to three sets of 10 to 15 lifts. You should feel this in your lower back. SIDE CRUNCHES are often overlooked. My favorite exercise is performed on a medicine ball by lying on my side and bracing my feet against the bottom of a wall. First I lock my hands behind my head, face completely sideways, and crunch my top elbow toward the 80

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wall. After 20 reps, I switch to the other side, sometimes pausing in the middle to perform a quick set of regular medicine ball crunches. Do two to three sets of 15 reps on each side. PLANK HOLD is a stability exercise for your whole core. The proper position looks a little like push-up position, except your upper body is supported on the forearms instead of the palms. Your forearms should form a triangle under your face, with hands clasped under your forehead. Use a stopwatch or the second hand on a wall clock and try to hold yourself in a straight-line position from head to toe for 30 to 45 seconds. As your core becomes stronger, try for 60 to 75 seconds. Do two plank holds each session. FLUTTER KICKS are great for strengthening your hip flexors. If you ever do a long or hard kicking set in the pool, you should feel these little guys screaming afterward! These are the same muscles used in the up-pedal stroke on your bike. Lie on your back with your hands under your butt cheeks for support. Lift your head and shoulders off the ground, look down toward your feet. Lift your legs 5 to 7 inches off the ground, point your toes and flutter kick (just like freestyle kick in the pool). I like to time this exercise, sustaining it for 30 to 60 seconds, two sets per gym session.

SHOULDERS As previously mentioned, my shoulders are something I never forget about in the gym. After years and years of the repetitive motion of freestyle swimming, my ligaments are very loose. I use the following exercises to keep the containment muscles strong and prevent future injuries. THREE WAY is basically three similar exercises combined into one session. Use small hand

weights, between four and seven pounds. Start by holding the weights at your sides and perform all lifts with straight arms to shoulder height. Lift your arms out to the sides (90 degrees), palms down. Lower slowly. Then lift your arms in front of you, shoulder-width apart (10 degrees), with palms facing each other. Lower slowly. Finally, lift your arms at 45 degrees, palms facing away from each other. Lower slowly. Do two sets of 12 to 15 lifts. OVERHEAD PRESS: With slightly heavier weights, between 10 and 15 pounds, perform two sets of 10 to 12 reps of this exercise. Because the position of your arms is very important, I recommend standing in front of a mirror. Start with the weights next to your head, palms facing the mirror, shoulders and elbows at 90 degrees. Press the weights straight up with extended arms and lower them slowly to the start position. Next rotate your shoulders around in front of your face (keep the elbows at 90-degree angles), turn your palms toward your face, and tap the ends of the weights together. Return to the start position and repeat. UP-OUT-IN-DOWN is pretty self-explanatory. Use medium to light dumbbells for this exercise (5 to 10 pounds) and start with your arms at your sides, palms facing your hips. Lift the dumbbells straight up in front of your body to shoulder height. Spread your arms out to the sides of your body (keep them at shoulder height), bring them back in together and then lower them back down to your sides. Repeat this motion 10 times, rest, then do a second set. ROWING is a great strength exercise to prevent “swimmer’s slouch.” Multisport athletes tend to swim a lot of freestyle, resulting in overdevelopment of the chest muscles. You can counter this slouch by working the trapezius muscles with a rowing machine or just some dumbbells and a bench. I prefer to use the rowing machine so I can focus on using my shoulder blades to pull the weight slowly, and release the weight slowly. Think about pinching your shoulder blades together each time. Do two sets of 10 to 12 reps. If you have access to a swimming machine like a Vasa, IsoCircuit or Halo swim bench, then a day or two out of the pool is not a concern. These tools so closely mirror the swim stroke that your body will hardly know the difference. . I will be demonstrating and teaching these exercises and many others at the NTC Swimming for Triathlon camps this winter in Clermont, Fla. If you have been following my swimming columns all year, come on down for some personal, individualized instruction. Take your swimming to the next level this winter and start off the 2010 season at the front of the pack! See you at the pool. december 2009

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B I G R I NG

Developing Physical and Mental Acuity Through Cycling BY MARK DETERLINE ycling equipment selection, setup, positioning, training and race tactics must be tailored to the type of bike your ride. For example, to ride a mountain bike, especially full-suspension rigs, athletes require a basic understanding of how to adjust each moving part in order to dial in desired performance characteristics. Road bikes are relatively straightforward as well as low-maintenance, but knowing how to handle oneself in traffic and especially on group rides is crucial, with good riding companions to serve as mentors. Time trial bikes add complexity to road biking because in order to benefit from what is often very expensive aero gear, it’s important to spend as much time in a biomechanically and aerodynamically efficient position on a race-day bike as possible. And being aero on a TT bike means an athlete’s hands are holding the ends of aero extension bars, not brake levers, and the rider can never take his eyes off the road, other riders or cars for even a second. Equipment and technical considerations aside, bike time represents a significant amount of your total triathlon training volume, and

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time spent in the aero position is crucial to your comfort and performance. More and more, experts argue that comfort directly affects performance, so it should be a primary consideration when it comes to training and race preparation. Comfort will likely play a role in how much you enjoy time on the bike, thereby staying fresh, motivated and sticking to your plan. Even if your bike split or overall time entering T2 is not ostensibly the key factor in your final placing, the time you spend on the bike very well could be. In other words, if you are uncomfortable, inefficient or simply do not have the kind of cycling fitness you enjoy in the water or on the run, your final charge to the finish line could be undermined. In a recent discussion regarding which aero extension bends were best for which kind of rider or event, Morgan Nicol of Oval Concepts explained that one type of extension was “usually faster in the [wind] tunnel and for maximum one- to two-hour efforts like road TTs,” but that it created “a natural tension in your arms that improves power but constantly saps energy,”

which could undermine performance if you still had a run segment to the finish. I make this point not to create fear or uncertainty, but rather to inform; it is another reminder of how symbiotic the three disciplines are, as well as individually specialized. Cycling is also a deceptively therapeutic sport, both physically and mentally. Unless you’re in the midst of periodization mandated by yourself or a coach, cycling is generally and only potentially hard on your tenders and your neck/shoulder area, and even then only if you haven’t yet dialed in your position or equipment needs. Pedaling is often the physical therapy prescribed by sports medicine experts to relieve pain or promote healing. Additionally, much of what cycling coaches prescribe as part of a training program is on-the-bike recovery. Cycling is non-impact and the exertion level can be controlled to such a degree by the individual athlete that a two-hour ride can be used to loosen up muscles and joints, enabling active recovery, as opposed to breaking down the body with higher levels of exertion that force the body to become stronger by adapting to december 2009

B I G R I NG correspondingly higher levels of physical stress. Then there are the less tangible but arguably just as important aspects of bike training. Kristin Keim, who has a master’s in sport psychology and is currently working on her doctorate, explains, “One of the keys to improving performance, whether it be in the swim, bike or run, is the ability to sustain a high level of motivation throughout the year during training, racing and even in the off-season. An important piece of this puzzle is an athlete’s own sense of self-efficacy, achieved by maintaining confidence in her abilities as a competitor. This can be done in many ways, and one of the best is training and surrounding oneself with other teammates or athletes who help foster an environment that is fun, challenging and rewarding. By training with others, an athlete can actually simulate race situations that foster competitive instincts, as well as rehearse race scenarios both physically and mentally, which in the long run can improve confidence and lead to enhanced overall performance.” Here are some building blocks to physical and mental success in cycling, and to athletic acuity in general: TOOLS OF THE TRADE. Set aside some time and allocate a budget to get sized and fitted before you purchase a bike. Sounds obvious, but you’d be surprised how many newbies start with a purchase only to find that a fitter determines that a different bike size or geometry would work better for them. Do as much as you can to dial in your basic position, including thoughtful choice of saddle, base bar and aero extensions. Then find a TT bike that meets all the fit criteria and that makes you feel fast and capable. FRIENDS AND NEMESES. Ride with one or more training companions capable of pushing you, but whose company and discourse you enjoy. If you are one of the stronger cyclists in a group, spend as much time at the front as you can and try to incite other riders to challenge and take turns attacking you. Friendly, competitive rivalries can be healthy, but avoid getting caught up in grudge matches with individuals you don’t like or respect, or who make you want to prove that you’re superior. Healthy rivalries or established best-times on specific ride segments can provide good metrics and motivation, getting everyone excited and focused for the next group ride smackdown. TEST COURSE. Choose rides with natural sections that are natural conducive to fastpace or interval riding and will encourage you and others to go hard, enabling you to compare your time splits and power output from one ride to another, as well december 2009

as over time. It will also afford you specific parameters in which to assess your fitness and progress against others who are hopefully doing the same. Establishing a personal record along particular stretches of road is a convenient and effective way to assess performance. MODELS AND MENTORS. Seek advice and help from mentors. There will always be local know-it-alls who may offer useful thoughts on equipment, training techniques and group riding protocols, but you will quickly recognize their biases and limitations. After getting that kind of preliminary information from those who “just want to help,” continue to broaden and deepen your understanding of tech gear and practices by seeking second and third opinions. Become familiar with

Cycling is so low impact and the exertion level can be controlled to such a degree by the individual athlete that a two-hour ride can be used to loosen up muscles and joints, enabling active recovery … what several different experts are saying, as there are always differing perspectives and approaches. Whenever possible, attend lectures, listen to podcasts, watch video interviews and read what the world’s best have done to get where they are.

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Improve Your Run Between Seasons BY BRIAN METZLER f you’re a bit fatigued from a long season of training and racing, maybe it’s time to put up your feet and relax, or to go on a vacation that doesn’t include swimming, cycling or running. Taking a break after a long season of training and racing is crucial, especially with respect to running. It can help your body get over nagging injuries that are accentuated by the high-impact pounding of long runs and speed workouts. It can give your body a clean slate to start retooling for next year, especially when it comes to rebuilding your aerobic base. And, perhaps best of all, it can help you clear your mind of any excess baggage from your recently completed season so that you can focus on new goals for next year. Here are a handful of insights from seasoned triathletes on what

december 2009

you can do this off-season to make yourself a better runner next year.

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TAKE TIME OFF Taking time to unwind and stop training (and stop thinking about training) is important. Most coaches recommend a period of at least three weeks after your last race to hang up your superhero costume and live life like a regular (non-triathlete) person. It’s not that you should be a complete slacker and fall into bad habits, but it’s a perfect chance to make up for everything you missed during your busy season of training and racing such as going to the movies, cleaning out your garage, reading a good book or spending time with your significant other or family. Don’t feel compelled to go cold turkey on all exercise.

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ON T HE RUN Use this time to be healthy in a comfortable, non-obsessive way. Stay active, but don’t think about workouts. Just do what you feel like doing. That might mean jogging three miles with a friend from work, or simply running around a local park for 15 to 20 minutes. But don’t wear a watch or keep a training log.

EAT RIGHT Endurance athletes—triathletes, runners and cyclists—have been known to reward themselves for a long season of sacrificing by indulging in food they did their best to avoid the previous 10 months. For some, that means a bowl of cookie dough ice cream every night after dinner, and to others it means hitting the drive-through for a gooey double cheeseburger, some greasy fries and a thick chocolate shake. If that’s your thing and it makes you appreciate your long spell of abstinence from such fare, then go for it. Gaining a few pounds will probably return your body to a more sustainable weight and give your immune system a break. Just be careful to only allow it for a limited time before you get back to business. Indulge those cravings for a reward period of reasonable duration, but realize you’ll be a much better runner as you get back to building and fueling with lean protein, whole grains and complex carbs than you will with simple sugars found in junk food, fast food and all of those other treats that taste good but make you feel and perform lousy. “Every fall I finish the season in great shape, but if I’m not careful I can easily put on 20 pounds in the winter months,” says Kevin Reinsch, an 11-time Ironman finisher. “As the years have had their toll on my joints, it gets harder and harder every spring to burn off the extra fat without getting injured.”

BUILD STRENGTH The off-season is the only logical time to rebuild your december 2009

strength, and that means hitting the weight room for runningspecific exercises such as squats and lunges as well as reps on a variety of machines that work on primary movers like the hamstrings, quads, calves, shoulders and arms. But it should also mean creating better general strength. That’s a term that refers to developing strong muscle groups that will support the primary movers—psoas, trapezius, abs, obliques, lats and glutes. Lastly, you should do exercises that build stability and balance, such as static lunges on a stability disc, or onelegged medicine ball throws. “Those little muscles are what make you fast and efficient,” says middle-distance running coach Jay Johnson, who co-produced a series of DVDs called “Building a Better Runner: Building from the Ground Up.” “You can’t just work on your primary movers. You’ve got to work on the entire system.”

CROSS-TRAIN Telling a triathlete to do some cross-training can seem a bit odd given that a triathlete is already engaged in three sports during the year. But starting a run program in December or January can lead to physical and mental burnout come late summer. Cross-training is one way to avoid that because it allows you to work up a sweat, improve your endurance, build strength and have some fun without thinking too much about what you’re doing. options include everything from paddling a kayak, cross-country skiing, snowshoe running, hiking or doing any number of gym workouts from a spin class or core power yoga, to more dynamic workouts like cardio boxing or The Bar Method. “I’ve spent the last three winters skiing my ass off and it has paid great dividends,” says Kevin Dessart, who has raced in the Ironman World Championships seven times and has twice been the top age-group finisher at Ironman Arizona. “While it’s not specific for improving your running, it improves everything.

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ON T HE RUN

I specifically make sure I do some hill work on the skis, which both kicks your ass aerobically and builds strength. I’ve never done anything that is such a complete workout from head to toe. It also keeps you fresh, as I know during the summer most tri geeks like me do more than enough biking and running, and skiing is a great diversion from this. I always compare it to trail running because you are usually in the trees, but there is less pounding and the scenery is beautiful.”

JUST RUN, BABY! When you start running again, ease back into it with a plan. You’ll definitely want to start logging miles on long, slow runs, but don’t get lulled into running only long and slow just because that’s what you’ve always done or that’s what many training plans suggest. Build up your mileage slowly after your hiatus to avoid overuse injuries and fatigue. But also mix in a few things that will engage your fast-twitch muscles, perhaps in the form of short and moderately fast tempo runs, long runs with a negative split, or a december 2009

medium-length progression run that starts slow and increases in pace every two miles or so. Throw in two or three relaxed sprints a couple of times a week just to get some snap into your legs. Also, start early with dynamic warm-up drills that prepare the body for efficient running form and you’ll be well on your way toward building a new you out on the run. Keep everything under control and save the really hard efforts until the spring,, but make sure you get some variety in your training, says Mike Ricci, a USA Triathlon Level III coach and head coach of D3 Multisport in Colorado. “The one thing you can do to make yourself better is to run consistently,” Ricci says. “Even though it’s winter and it’s cold outside, you can run on a treadmill. There is no reason not to run in the winter—you can even create a fun hill workout on the treadmill by playing with different speeds and grades. You don’t need to kill yourself, but there is a lot you can do in the winter to make yourself a better runner next summer.” triathletemag.com

John Segesta/johnsegesta.com

F UNDA MEN TA L S

Building Strength in the Preseason BY IAN MURRAY he cold winter months mean a break from triathlon for most of us. We can look at this time of year as the “off-season” or as the “preseason,” just as the proverbial glass can been seen as half empty or half full. This is the best time to invest in a key component of triathlon fitness: strength. Building strength can be beneficial in three critical ways:

INJURY PREVENTION Two areas of the human body are at risk in the sport of triathlon: THE SHOULDERS. The freestyle swim stroke puts greater emphasis on the front of the body and ignores the back, creating an imbalance in the shoulder joints. The rear deltoids should be strengthened in the preseason with exercises such as external shoulder rotation. The end result is stronger, more stable shoulders that can withstand longer and faster swims with less risk of injury. HIP STABILIZERS. Much of what we do in running and cycling is in the same plane, with our legs moving us forward instead of side to 90

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side as in tennis, soccer and basketball. Doing hip adduction and hip abduction exercises in the preseason will yield stronger and faster runs next season with less risk of injury.

GREATER POWER

Strengthening triathlon-specific muscles in the preseason will enable you to train and race at a new level next season. Speed and endurance improve with greater power. Swimming faster CORE STRENGTH often depends upon developing a stronger This isn’t about the “six-pack abs” that pull. Riding faster is a direct result of exerting launched a thousand infomercials. As a tri- greater force on the pedals. Running faster is athlete, your core stabilizes your body as you made possible by more powerful foot strikes. swim, cycle and run. Think of your core as Include exercises like squats, lunges, calf raises, something that reaches down below your hips lat pull-downs and tricep extensions. Power-up your preseason by committing to and extends up towards the chest. Your core connects and anchors your upper two to three strength sessions each week for three body to your lower body and controls their co- months. All these exercises can be done in a gym or ordinated movement. It includes the lower back in your home with minimal equipment. Do two and the transverse abdominis to three sets of 15-20 repetitions (the deepest layer connecting with moderate resistance for the ON THE WEB hip to rib to diaphragm). Instrength our sport demands. You’ll Check out video demonstead of doing the typical forarrive at the next racing season strations of these exerward crunches, do multi-limb healthier, stronger and faster. cises on Triathletemag movements like dead bug and .com. You can ﬁnd more balancing exercises like the plank, exercises like these demIan Murray is an elite-level USAT coach onstrated at Triathlon and add bits of rotation to basic and the writer and host of the DVD box .competitor.com/training. exercises like a chest press. set TriathlonTrainingSeries.com. december 2009

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SPE ED L A B

BY TIM MICKLEBOROUGH, PHD

DEAR SPEED LAB, Do you know if a change in sports drink flavor during exercise can affect exercise performance? I know that “Speed Lab” has previously addressed the influence of carbohydrate mouth rinses on performance, but I wonder whether much has been done on the flavor of a drink. David Adams Chapel Hill, N.C.

DAVID, Studies have investigated the effects of drink flavor on ad libitum (i.e. voluntary) fluid consumption during exercise in order to minimize the effects of dehydration. Wilk, et al., observed that boys voluntarily drank significantly more grape-flavored water than plain water in the heat and consequently became less dehydrated with the flavored option.1 However, subjects drank even more and prevented dehydration altogether when provided a grape-flavored beverage that also contained carbohydrate. It appears, then, that flavor is not the only factor that affects voluntary drinking rates during exercise. A more recent study by Chambers, et al., provides indirect evidence that the presence of carbohydrate in a sports drink may increase voluntary drinking rates by activating a reward center in the brain.2 However, this study did not involve actual sports drink consumption, but was a follow-up study to the carbohydrate mouth rinse study you referenced in your question. This study investigated how rinsing the mouth with solutions containing glucose and maltodextrin, disguised with artificial sweetener, would affect exercise performance. The second aim was to use functional magnetic resonance imaging to identify the brain regions activated by these substances. The cyclists completed a cycle time trial 92

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significantly faster when rinsing their mouths with a 6.4 percent glucose solution compared with a placebo containing saccharin. The corresponding fMRI study revealed that oral exposure to glucose activated reward-related brain regions, including the anterior cingulate cortex and striatum, which were unresponsive to saccharin. Finally, the endurance-trained cyclists tested the effect of rinsing with a 6.4 percent maltodextrin solution on exercise performance, showing it to significantly reduce the time to complete the cycle time trial compared to an artificially sweetened placebo. The authors concluded that there may be a class of currently unidentified oral receptors that respond to CHO independently of those for sweetness. Only two studies have directly investigated the effect of a drink-flavor change on exercise performance when beverage volume and CHO content were controlled. Carter, et al.,4 showed that drink sweetness did not affect endurance cycling performance compared with an unsweetened but CHO-matched control drink. However, the different beverage flavors were provided to the athletes at the beginning of each exercise session rather than as a flavor change during exercise. Subsequently, Desbrow, et al.,5 investigated whether changing flavor of a beverage administered during endurance cycling would improve exercise performance. They found that changing drink flavor caused no change in heart rate, blood glucose, ratings of perceived exertion or cycling performance. There is one other study that may have relevance to your question. Cox and colleagues3 showed that time-trial performance improved when switching from a CHO-containing sports drink to Coca-Cola during the latter stages of a 2.5-hour cycling bout. While the authors attributed the performance increase to the ergogenic effects of caffeine and glucose, it is possible that drink flavor may have been partly responsible for the performance improvement. REFERENCES: 1. Wilk B, Bar-Or O. Effect of drink flavor and NaCl on voluntary drinking and hydration in boys exercising in the heat. J Appl Physiol. 1996 Apr;80(4):1112-7 2. Chamber, E.S., M.W. Bridge and D.A. Jones. “Carbohydrate sensing in the human mouth: effects on exercise performance and brain activity.” The Journal of Physiology. 587 (2009): 1779-1794. 3. Cox, G., B. Desbrow, P. Montgomery et al. “Effect of different

protocols of caffeine intake on metabolism and endurance performance.” Journal of Applied Physiology. 93 (2002): 990-999. 4. Carter, J., A. Jeukendrup and D. Jones. “The effect of sweetness on the efficacy of carbohydrate supplementation during exercise in the heat.” Canadian Journal of Applied Physiology. 30 (2005): 379-391. 5. Desbrow, B., C. Minahan and M. Leveritt. “Drink-flavor change’s lack of effect on endurance cycling performance in trained athletes.” International Journal of Sport Nutrition and Exercise Metabolism. 17 (2007): 315-327.

DEAR SPEED LAB, What’s the deal with ginseng? I read an article in a running magazine that said ginseng can improve performance. Is this true? Is it truly an ergogenic aid? Richard Bingham Miami

John Segesta/johnsegesta.com

Sports Drink Flavors Might Inﬂuence Performance

RICHARD, Although the herbal supplement ginseng is used worldwide to treat and prevent many ailments, it has also been administered to increase work efficiency, energy and physical stamina. It has been suggested that ginseng improves cardiovascular and pulmonary function and thus physical performance. While athletes are purportedly using ginseng for its alleged performance-enhancing effect, the efficacy of ginseng as a performanceenhancing aid is not based on sound scientific evidence.1, 2 Also, there are a number of concerns related to adverse side effects such as headaches, insomnia and gastrointestinal disorders. REFERENCES: 1. Froiland, K., W. Koszewksi, J. Hingst and L. Kopecky. “Nutritional supplement use among college athletes and their sources of information.” International Journal of Sport Nutrition and Exercise Metabolism. 14 (2004): 104-120. 2. Bahrke, M.S., W.P. Morgan and A. Stegner. “Is ginseng an ergogenic aid?” International Journal of Sport Nutrition and Exercise Metabolism. 19 (2009): 298-322. Dr. Mickleborough is an associate professor of exercise physiology at Indiana University. 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 Championships. Contact him at Speedlab@juno.com. december 2009

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DE A R COACH DEAR COACHES, As a Canadian-trained OBGYN, triathlete and mother of four, I am concerned about the advice given to your pregnant triathlete by your experts. I think your first instinct about doing an Ironman while pregnant (“Are you crazy?”) was correct. I recall a wise young man’s advice (his name was Roch Frey) given to me when I was swimming and pregnant with my first child. I was feeling contractions whenever I tried to push myself and was upset that my swim times were slowing. Roch advised me to take it easy in pregnancy. He gave me permission to give myself a break, which was the perfect advice. I went on to have four healthy children. The last thing a type-A pregnant woman needs is permission to do an Ironman. I am sorry, but knowing “at least two women who have done an Ironman in the first trimester with no ill effects” is not evidence-based medicine. Similarly, I was confused about the discussion surrounding a first trimester ultrasound. A normal first trimester ultrasound does decrease your chance of experiencing miscarriage, but not necessarily if one does an Ironman after the ultrasound! I think there are too many uncertainties with hydration, thermal control and electrolyte and nutrition balance to even risk an endurance event like an Ironman in pregnancy. My advice? Enjoy your pregnancy and cheer on your friends in the race. Pregnancy may seem like forever, but it is really a short time in the life of a child. I recommend moderate training as long as the pregnancy is going well. There is a lot of time in your future to do Ironman races. Thanks for your advice to me 16 years ago. Cathy Flood Alberta, Canada

CATHY,

Another Opinion on Racing Tris in Pregnancy BY ROCH FREY AND PAUL HUDDLE 94

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Thanks for taking the time to respond. It’s always nice to have another expert weigh in on an issue as important as this and we couldn’t agree more. Since we’re not doctors and knowing that not everyone is on the same page as us, we try to get the most current professional advice. We knew that the information we received would be controversial, but we provided what the experts told us. If it was our wife who was in that situation, we’d hope that she had the perspective of the wonders that life has to offer and realize that an Ironman wasn’t worth the risk. We’d certainly voice those concerns as an equal parent, though we don’t think we’d have to voice that opinion. That said, there will still be those who disagree with us and choose to do a given event and/or workout regardless of the implications. Those are the folks who should have as much information as possible. We just want everyone to december 2009

DE A R COACH know what the ramifications are—not just from what seems to us to be the obvious decision but from the experts in the field. We were trying to not base our response on our personal opinions but on what the current research or science had to say. We’re betting that none of that is a comfort to you in light of the information we provided and/or the expert resources sources we quoted, which is why we’re publishing your response. Thank you for taking the time to share your view. Paul and Roch

DEAR COACHES, I have noticed more and more after races that triathletes go for a run or bike or both. I tend to take the Canadian/Australian post-race approach and look for the beer tent. Actually, when I race, I give it my all. When I am done, I stretch and hydrate. The last thing I want to do is go for another run or ride. Is going for a run or ride an appropriate cool-down technique? I have seen several pro races and they give it their all. I see them in medical, with IVs, fluids and ice. I have never seen them run or ride around. Some of the top age-groupers like to cruise the course with each other while we middle-of-thepackers are still working hard. To me, it’s kind of

a bragging thing, like, “Hey look at me. I am so good that I am done and can still ride around and show off.” What do you recommend as the proper cool-down after, let’s say, an Olympic or half-iron-distance race? Diane Via e-mail

DIANE, It depends on the athlete and the distance of the event. After a sprint or Olympic-distance event, it’s not always a bad thing to “cool down” with an easy swim, ride or run. The most important thing to do after any race is to rehydrate and get some calories down your throat (maybe the beer tent thing is best after all) to help with recovery. After that, some athletes find that some light and usually non-impact activity can help speed recovery. There are also some athletes who use a race as preparation for a more important event down the road. A good example is when a pro does a race like Chicago but has the Hawaii Ironman looming in October. In this case, it’s not uncommon for these athletes to run the entire run course after their race to conveniently get in their long run. We’ve even witnessed people running a 10K run course twice after

their race to get their long run in. It’s not as ridiculous as you might think—they’ve got aid stations and the company of their fellow athletes conveniently provided for what can otherwise be a tedious workout. So, it becomes a matter of personal choice and determining which method will give you a better or quicker recovery. For some, a chair in the beer tent is perfect. Their race is over and they may not have another for months. Others, however, are neurotically preparing (or just neurotic) for their next event and can’t help but take advantage of getting in just a few more miles and aid station offerings for their entry fee. And, yes, there are still others who are definitely bragging as they strut around the course to ensure that you know that they have not only finished long before you but aren’t even tired. They’re easily identifiable because they’ll make it a point to keep their bib number and finisher’s medal on as they tell you with a big smile that “you look good and are almost there.” We want to kill them too. All of these post-race routines are fine with us, as long as those who go back out don’t get in our way when we’re heading to the beer tent. Safe Training, Roch and Huddle

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december 2009

RUN 13.1 MILES

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GE A R A ND T ECH

Jay Prasuhn

SHOWCASE TECH SUPPORT TRIATHLETE’S GARAGE PRO BIKE TRI’D AND TESTED december 2009

112 125 126 128 130

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SHOWC A S E

Tradeshow Season Recap OUR PAIR OF RESIDENT TECH GURUS CRUISED THE SHOW FLOOR AT EUROBIKE IN AUGUST AND INTERBIKE IN SEPTEMBER TO BRING YOU A PREVIEW OF THE TOP TRI TOYS OF 2010. BY JAY PRASUHN AND BRAD CULP

JAY’S BEST OF SHOW METRIGEAR VECTOR POWER METER $999 This is hands down the best of the show as well as a complete surprise. The Silicon Valley brain trust created what they were clear to describe as a force meter, not just a power meter, and it sets up new paradigms in future power measurement data retrieval. Its beauty is in its size, or lack thereof; more than 60 strain gauges, accelerometers and temperature sensors are housed inside the hollow axle of alloy Speedplay pedals. The unit transfers half a million samples per second to a small battery pack. But the greatest thing is that tiny unit processes the forces the cyclist applies to the pedals in every direction on a vector. That means that once programs are capable, it will be able to read and analyze power in direction through the pedal stroke, force angle and more. Metrigear.com

PEARL IZUMI P.R.O. TRISUIT $240 This ultra-light suit uses the same grid-design aero fabric as the time trial suits worn by the Garmin-Chipotle pro road team. Pearl Izumi backs the fabric with a material that reflects the sun’s rays, creating a cooler surface temperature similar to that of a white fabric. Available in men’s and women’s short, $95, and singlet, $85. Pearlizumi.com

HED LOLLIPOP $50 Aero wheels will always be his focus, but Steve Hed couldn’t pass the opportunity to make your water bottle a bit more speed-friendly as well. The aptly named Lollipop is a steerer-mounted bottle holder that lies horizontally between the extensions. It provides a long range of fore/aft adjustments and can be installed or removed in only a few minutes. Available in a shorter $40 version too. Hedcycling.com

GURU CRONO 2.0 $4,500/FRAMESET My best of show runner-up, the 2.0 finally answers that omnipresent question: What about the numbers? Hiring a design engineer more than two years ago, Guru’s first effort at a truly aerodesigned tri bike was one of the industry’s finest; clean lines marry with the brand’s hallmark elements, particularly ride quality via a stiff drivetrain. It’s built into a frame that still retains Guru’s organic feel. Gurubikes.com

2XU PROJECT X $900 The wetsuit market is finally close to hitting the $1,000 barrier. The crew at 2XU is pretty excited about this one and for good reason. The draw is in the X-Flex front panel, which extends from the upper chest down through the crotch and over each thigh. The unique design makes for a suit that is biaxially separated, and 2XU promises greater breathability, reach and body rotation. It employs rubber with internal air cells in the chest, and the legs have a metallic alloy coating on the inner jersey that the company says helps promote lower leg blood flow. 2xu.com 112

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SHOWC A S E BRAD’S BEST OF SHOW STORCK AERO II $10,000 (FRAMESET ONLY) This year Storck introduced the Aero II, and if the mass of people crowding the Storck booth at Interbike is any indication, this bike will turn plenty of heads. From a head-on view, it’s the cleanest bike we’ve ever come across. Every little detail is shielded from the wind—so much so that it took us almost five minutes to figure out where the Di2’s battery was hiding. (It’s under the seat.) The most curious feature is the design of the front brake, which is actually built into the fork. A pair of all-carbon calipers reach out from the inside of the fork to grab the rim when the lever is engaged and then retreat back into the fork once the brake is released. At $10,000 for the frameset only, a complete build (with Di2) could easily bring the cost of this rig up to $18,000. Now all you need is that winning lottery ticket. Storck-bicycle.de

KESTREL 4000 LTD $10,829 (WITH DURA-ACE DI2) Kestrel is back and in a big way. Every little piece of the new 4000 frame was designed from the ground up in an A2 wind tunnel in Charlotte, N.C. It’s sleek as hell from any vantage point, especially up front, thanks to its frame-integrated fork. But what earned the 4000 LTD “best in show” honors is the unique three-piece seatmast. An upper-mast and seat post head (designed by Ritchey) slide over the all-carbon base, allowing for endless adjustability. The removable pieces also allow the bike to fit in just about any travel case. The multi-position Ritchey seat post let’s a rider roll with between 76 and 82 degrees of seat angle. Six sizes are available and two other build options are available for less than five figures. We think the $4,329 Ultegra build offers the biggest bang for the buck. Kestrelbicycles.com

SUPLICY QUANTUM $3,800 (FRAMESET ONLY) Another small fish making a big splash at Interbike was Suplicy, which introduced the new Quantum triathlon frame. The Quantum uses the same THM-Carbone fork as the Storck Aero II, but Suplicy also offers the frameset with a standard carbon fork for $2,800. The Quantum features a carbon derailleur hanger—not something we see much of—and even a carbon seat post clamp, which also doubles as a holder for your bib number. But our favorite feature of this new rig is that it offers two different mounts for the rear brake: one under bottom bracket for maximum aerodynamics and one on top of the rear triangle for everyday use. The frameset will be available in January and comes in four sizes (51, 54, 56, 58). Suplicybikes.com

TYR HURRICANE WETSUIT $290-$625 It was only a matter of time before TYR jumped into the wetsuit market. Unlike Speedo, who rushed into wetsuit production two years ago, TYR took the time to do the necessary homework. It spent more than two years designing the three wetsuits that make up the Hurricane line and we think the company nailed it on its first attempt. While the top-end C5 was one of the most comfortable suits we’ve ever slipped on, we were more excited about the mid-level C3. TYR’s middle-of-the-road option uses the same neoprene and coating as most top-tier suits but only carries a $450 price tag. The Hurricane line will be available in February. Tyr.com

SCOTT T2 $110 Scott defied our expectations at this year’s show with the introduction of the T2 Pro, an easy-to-don racer with a unique heel closure. While the single-pull heel closure is fun to play with, what really makes these kicks worthy is the smooth ride. Keeping with the current running trend, Scott designed a shoe that promotes a more forward running style. The lack of a true heel bevel makes the T2 ideal for mid-foot and forefoot strikers. At only seven ounces the T2 is probably best reserved for race day or speed work. Scottusa.com december 2009

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SHOWC A S E THE BEST OF THE REST SRAM XX $TK Off-road addicts rejoice: the most rider-friendly cross-country component group ever built has arrived. The new XX group is a 2x10 system with 42-and 28-tooth chainrings up front and an 11-36 cogset in back. The wide range of gear ratios leaves nothing to be desired, and the ability to shift chainrings under any load will have you loving your off-road rig more than ever before. Sram.com

LOOK KEO BLADE CARBON TI $499 Look introduced the first iteration of the Keo Carbon pedal in 2004. Never satisfied with merely being the best, Look upped its pedal standards for 2010 with the introduction of the Keo Blade. We know that most riders aren’t willing to shell out 500 bucks for a pair of pedals, but if you are this is what you should be riding. Each 95-gram pedal engages and disengages with unparalleled ease thanks to Look’s clever compression procures. A mammoth steel contact surface means these pedals can take a serious pounding—just ask Tour de France champ Alberto Contador. Lookcycle-usa.com

XLAB TORPEDO MOUNT $45 Aerobar-mounted hydration systems are the new black. Spurred on by a number of wind tunnel tests demonstrating the aero benefits of such systems, XLab debuted the Torpedo mount. The slim bottle mount weighs 25 grams and mounts easily to any bars that are 9cm to 14cm apart. Xlab-usa.com

ROCKET SCIENCE SPORTS ROCKET RACER 20BPM $300 There’s quite a bit of science that went into this suit, but without a doubt the coolest feature is that it’s a white tri suit that doesn’t reveal your more intimate parts. We also dug the fast-drying mesh and honest compression throughout the legs. Rocketsciencesports.com

BONT SUB-8 TRIATHLON SHOE $399 The Australian shoemaker’s American debut was a hit in Vegas. Bont actually offers three levels of tri shoe, but the Sub-8 is the top, with a handmade, heat-moldable monocoque carbon fiber base to cradle the foot. With a single instep-traversing strap, it’s available in stock as well as custom sizing and comes in a rainbow of glossy colors. Bontcycling.com

GARMIN EDGE 500 $275 On the bike, the new Edge 500 is one of the most svelte data readers in the GPS world. It pares down significantly from its predecessor, and relays just the basics we want while riding: speed, distance, GPS position, heart rate, temperature and elevation. With ANT+ compatibility, it happily receives your power meter data as well. Garmin.com

SMITH PIVLOCK $139 This offering lands Smith squarely on the triathlon optics radar. The frameless design is ideal for clear visibility in the aerobars, and it comes in two sizes—standard (ideal for smaller faces) or a larger V90 option. But the technology is really in the temples, which pivot to unlock from the frame when it’s time for a different lens tint. Smithoptics.com

ZIPP 101 WHEELSET $1,300 Zipp unveiled its first aluminum wheelset, the 101, which uses a torodial rim (narrow mouth, wide sides). The funky shape allows the 101 to accommodate 21mm and 23mm tires and keeps the wheels relatively aero across all yaw angles. At 1,484 grams these rims can be used as top-notch trainers or mid-tier racers. Zipp.com 114

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december 2009

SHOWC A S E SPECIALIZED TT2 AERO HELMET $250 The helmet that Chris McCormack and T.J. Tollakson have been putting through its paces is the only helmet of its kind that has both, and the highest-level SNELL approval. Designed on the computer and in the wind tunnel, the TT2 has multi-dimensional cooling on front and four large vents in the rear to keep you cool. Comes in two sizes: XS/S and M/L. Specialized.com

VITTORIA 110MM REMOVABLE VALVE $25 These 110-mm replacement valves make valve extenders—and your frustrations with installing valve extenders—a thing of the past. Not many $25 investments can do all that. Vittoria.com

ASSOS MILLE JERSEY $199 Assos debuted the full-zip Mille jersey, which has a slightly more generous cut than Assos’ other, more athletically cut offerings. It’s as comfy as a $200 jersey ought to be. Assos.com

PROLOGO EVO TRI 40 $239 The new Evo Tri 40 uses textured and slightly raised slide control nubs on a not-too-thick saddle nose. The rounded carbon rails are compatible with most sideclamping posts and help dampen the road just a tad. Prologotouch.com

BLUE TRIAD SP $2,770 Thanks to a few tweaks, you can now get the same bike ridden by Andreas Raelert at a pittance price. Blue replaced the seatmast with a standard fullcarbon post and spec’d the SP with a SRAM Rival BB30 groupset. Rideblue.com

WILIER IMPERIALE $3,899 Spec’d with Shimano Ultegra 6700 and Fulcrum’s R5 wheelset, we fell in love with its swoopy curves and teardrop shapes. But it’s not all for show: Aero genius John Cobb was instrumental in the design of Wilier’s first aero road frame. Wilier-usa.com

FELT B14 $2,499 Felt’s newest full-carbon rig hits a killer price point and offers great value at it with a Shimano Ultegra groupset, Felt Bayonet aerobar and TTR-3 40mm deep training/ racing wheels. Feltracing.com

ARGON 18 E-80 $1,199 (FRAMESET) The Canadian builder updated the E-80 with a finer entry-level frame, going with a full-aluminum aero design. A new fork now allows brake placement either in front of or behind the crown. Eschewing the seatmast and round post, the 2010 iteration has a reversible carbon seat post, allowing for effective seat angle variation from 76 degrees to 78 degrees. Argon18bike.com 116

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John Segesta/johnsegesta.com

T EC ECH H SUPPOR T

Aero Helmets, Carbon Components BY IAN BUCHANAN n the March 2009 issue, “Tech Support” addressed whether methods outside of windtunnel testing might help riders find the most effective aero helmet for their needs. We’ve received several follow-up questions on this topic. While there is not much hard data on the subject, there are some general concepts that can serve as a guide to find an aero helmet. Find a helmet that suits your back profile and posture. A rider who maintains a flat and level back profile will likely see the greatest benefit aerodynamically from a longer teardrop-shaped helmet as it will provide a smooth transition area for the wind to taper around the head and down the back. Riders who do not know what their back posture looks like while riding could benefit from pictures from the side, or work with a bike fitter for insight. Spiuk helmets are good examples of long teardrop-shaped aero helmets that can work well for riders with the flattest back profile. Riders who are more curved in the back (in my experience, the majority) may find that long aero helmets gap and do not transition flush against their backs. These riders will probably do better with an aero helmet that is a little shorter. Rudy Project helmets are a good example of a short aero shape while companies like Louis Garneau and Giro produce helmet shapes that are moderate in length and can prove versatile for an array of riders.

december 2009

Find a helmet that suits your riding habits and holds your head properly for aerodynamics. It is important to hold your head stable and keep the helmet’s transition to your back as level as possible while riding. Place the helmet on your head so that it sits flush to your back while riding, and pushing the helmet back slightly (not off your forehead) when you first get into your aero position may help with this. Once you are up to speed, remember that if you move your head, you will distort the flow of air. Just like deep wheels and aero frame tubing in heavy side wind, a deeper helmet facing sideways into the wind as you ride at 20 mph or more may actually require more energy than a less aggressive shape. If you know that you move your head a lot or that your neck may not support a bigger helmet, consider a shorter or lighter helmet.

DEAR TECH SUPPORT, I read the articles on carbon frames in Triathlete last spring and it made me think more about other carbon parts, such as handlebars, stems and seat posts. Would you recommend carbon or alloy for these components? Houston Via e-mail

HOUSTON, A lot of the information in the carbon fiber articles in the spring can be applied to carbon fiber components as well. Whether it’s a frame or a component, the important thing to remember with carbon fiber is that the quality of the fabrication, engineering and materials used is what really matters, and that you tend to get what you pay for. Carbon fiber manufacturing can be analogous to a chef following a recipe. Even a great chef needs reasonable quality ingredients and the right equipment to get the desired end result. Higher quality food ingredients tend to use fewer fillers and less questionable processing techniques than lower grade food—and carbon fiber manufacturing is not any different. Cheap food and cheap carbon fiber minimize costs by reducing the quality of the raw materials used and reducing the amount or skill set of labor involved in engineering and quality control. One challenge with carbon fiber is that it rewards consistency and there is usually no way to verify consistency unit-to-unit by just looking at a product. Most carbon fiber components are actually manufactured by

one company but engineered and marketed by another. Many of the cheapest carbon fiber products may not have even been engineered or tested by the brand selling it and were simply selected out of a prototype catalog from one of the big carbon factories. In the end, it is up to the name brand to ensure its products meet standards, and it is important to remember that engineering standards recognized in one part of the world are not always recognized in the place where the products were produced. For example, many of the inexpensive ceramic bearings on the market are made in China and list an ABEC grade on their packaging. However, China does not recognize the American-based ABEC standards and may treat ABEC more like a brand name than an industrial standard. This doesn’t mean that all ceramic bearings made in China are poor. But it does mean that the bearings built in China that list “ABEC” on the packaging could be very different from bearings coming from a country that recognizes U.S. standards (Japan or Switzerland, for example). There are few government-enforced quality standards on carbon fiber offerings in the U.S. aftermarket (product not coming on a preassembled bike). Some companies only produce products that meet International Standards Organization qualifications but not other strength and quality standards. If you are selecting a non-structural carbon fiber part, such as a handlebar end cap or fork top cap, consistency of structural integrity may not matter much. But if you are considering a structural part (the vast majority of bicycle components), consistency of integrity does matter because failure of that part can have safety consequences. Reputable companies design and engineer their own parts and make sure that the end product is produced to their specifications. While this does not guarantee that their carbon parts will be flawless, standards and direct quality control usually lead to higher quality and safer products. For this reason, especially with steering components like handlebars, forks and stems, we are selective in our shop as to what aftermarket brands we carry and what material we recommend at a given price point. Currently, we primarily recommend alloy bars, stems and seat posts at mid- to low price points and carbon fiber from a reputable company at mid- to high levels. Ian Buchanan is co-owner of Fit Werx with locations in Waitsfield, Vt., and Peabody, Mass., and offers cycling and triathlon products, specialty bicycle fitting and analysis services, consultation and technology research. Visit Fitwerx.com. triathletemag.com

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TRIATHLETES GARAGE Parlee’s refreshingly uncomplicated stock TT is sold as a frameset only (frame, fork, headset, seat post and rear brake) for $3,900.

Parlee TT BY BRAD CULP ased in Peabody, Mass., Parlee Cycles is among the lesser-known American bike manufacturers. It’s not Cannondale or Trek, and it definitely isn’t trying to be. The modest operation churns out 3,000 bikes a year, most of which are full custom and carry a hefty price tag. Parlee unveiled a made-in-China stock version of the TT last year, which is offered for about half the price of its custom cousin. I’ve always admired the simplicity of Parlee’s bikes, and the stock TT is one of the cleanest triathlon frames I’ve ever come across. The tubes may seem somewhat elementary when compared to rides like the Specialized Shiv, Blue Triad and Cannondale Slice, but don’t let the vanilla lines fool you—this bike is damn quick. The brand’s namesake, Bob Parlee, formerly built carbon fiber racing boats and no doubt picked up a thing or two about eliminating drag in his previous career. A benefit of the TT’s unadorned design is its ease of operation. The cables enter the frame neatly, just behind the steer tube, with internal guides running the length of the downtube. We found Parlee’s five-position seat post incredibly easy to wrench, thanks to the independent adjustability of the saddle height, tilt and setback. Seat angles reach as steep as 80 degrees with the clamp on the front-most position and as shallow as 75 degrees with the clamp on the other end of the seat post. The feature that makes this ride truly lustworthy is that every size of the stock TT has two optional headtube lengths. For example,

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a medium-sized frame can be built with either 100mm or 120mm of headtube height. This makes the TT a great option for athletes who can’t find a comfortable toptube/headtube combination on standard stock frames. Parlee encourages athletes to select an aerobar before selecting headtube height as some bars ride lower than others. I opted for a 120mm headtube on my medium test frame (51.5cm toptube), coupled with a Hed Blackdog aerobar. The extra tubing up front helped alleviate some lower back stress, while the aggressive design of the Blackdog bars kept me feeling almost fast. When it comes to aerodynamics, Parlee’s primary concern was making the TT quick in real world conditions. The result is a narrow frame lacking any mammoth tubes, which can become aero nuisances when exposed to crosswind. While the size of the tubes is relatively small compared to a number of popular frames,

the trailing edge of every tube is noticeably sharp. By using sharper edges on smaller tubes, Parlee was able to keep the weight at a modest 1,200 grams for a mid-sized frame. This means building the frameset into a 15- to 16-pound complete bike is doable if you have something left over after buying the frame. The TT packs all the standard drag-reducing features like an internal cable run and horizontal dropouts. It’s void of anything that could be considered a watt-saving gimmick, save for the placement of the rear brake underneath the chainstays. It’s a gimmick we’re OK with. The rear calipers are almost invisible from any angle and are surprisingly easy to wrench with the frame turned over. Parlee sells only framesets for the TT, which includes the seat post, fork, headset and the funky rear brake. We built up our medium-sized (51.5cm toptube) test frame with a Dura-Ace 7900 group, Zipp 303 wheelset and an evillooking Zipp VumaChrono crankset. On the road the Parlee TT was one of the most balanced time trial bikes I’ve ever tested. Even with the extra headtube height (I typically ride a 90mm headtube) the TT felt plenty steep with the saddle mounted all the way forward. The frame’s front end handles comfortably from the basebar or aerobars and had no problem holding a line on a group ride. On long, flat sections the TT offers a markedly forgiving ride—a nice plus if your morning ride involves a few stretches of ancient road. I would liken the ride to a Cervelo P3C, only slightly less aggressive and a bit softer on the road. Parlee also offers a top-dollar, made-inAmerica, fully custom version of the TT for $8,500. Both the custom and stock models can be custom painted. For more on either model, visit Parleecycles.com.

december 2009

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2007 SOLD OUT 2008 SOLD OUT 2009 SOLD OUT 2010 REGISTER

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PRO BIK E SADDLE Selle Italia SLR, titanium rails SEAT POST Oval Concepts R900 Carbon, 27.2

HEADSET Tapered 1.5 to 1 1/8” integrated FRAME Avanti Quantum Team, 56.5cm

TIRES Continental Competiton, 700c x 19mm tubulars HYDRATION Zero Carbon cages

COCKPIT Oval Concepts R910 Ergolite drop bar, 42cm c/c; Oval Concepts R700 RBT stem, 100mm; combination Oval Concepts/Profile Design aerobar. FORK Avanti Composite, carbon steerer

GROUPSET Shimano Dura-Ace 7900 10-speed, 11-23 cassette

CRANKSET SRM Shimano Dura-Ace 7900, 53-39

PEDALS Keywin Titanium WHEELS Mavic Cosmic Carbone Ultimate

Bevan Docherty’s Avanti Quantum Team BY JAY PRASUHN n a lark, we ran into Bevan Docherty in the San Francisco airport, crossing paths as he headed to an ITU World Cup with race wheels in hand as his carry-on. The veteran New Zealand pro has impressive accolades including two Olympic medals (silver from the 2004 Athens Games and bronze from the 2008 Beijing Games) in addition to his four World Cup wins, his 2004 World Championships title and a win at an ITU World Championship Series stop in Tongyeong this year. “I’m keeping after it—I have one more [medal] to get,” he said with a smile before heading off for his flight. Avanti is a brand North Americans and Europeans are likely not familiar with, but it stands to reason that one of Australia’s biggest domestic bike brand looks after one of New Zealand’s most successful short-course racers. As to his race-day setup, Docherty says he varies between a cobbled Oval Concepts/Profile Design aerobar with flip-up pads, or simply goes without. For Docherty, as well as countrymates Samantha Warriner, Debbie Tanner and Kris Gemmell, Avanti created a special paint job, with an angry little kiwi bird stomping along the front of the headtube, a flowing rendition of New Zealand’s flag and his name adorning the top tube. You can track Docherty at his website, Docherty.co.nz, and find more on his bike at Avantibikes.om.

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Delly Carr/triathlon.org

december 2009

T RI ’ D A ND T E S T E D

Newton Sir Isaac Guidance Trainers $149 BY BRAD CULP ove ’em or hate ’em, Newton’s unique kicks seem to be here to stay. Its following among the tri ranks continues to grow, and the introduction of the Sir Isaac (and Lady Isaac) trainers should help the Boulder, Colo.-based shoemaker broaden its reach. Newton Running first turned heads two years ago with its odd lugged outsole, which is designed to help facilitate a more efficient foot strike. While some who have run with the lugged soles claim the shoes have caused foot pain and injury, plenty of others credit Newton’s unique sole design for a big boost in run speed. I’ve been running in Newton’s on and off for more than two years with no major injury problems, and I feel the lugs have helped me become more of

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a mid-foot striker. That being said, I have not run in Newtons exclusively, instead using them only for tempo and track workouts. It doesn’t take a podiatrist to realize that the outsole design of Newton’s new Sir Isaac trainer is much different than that of Newton’s previous iterations. At first glance, it appears that the infamous lugs have been recessed a bit—but it’s a bit of an optical illusion. What actually makes the lugs look shorter is the addition of a midfoot chassis. The chassis, which essentially wraps around the outside of the lugs, provides a bit more stability than Newton’s Performance Trainers. The Sir Isaacs also use a beveled heel and toe, which help pronators (like myself) adapt to a more efficient (or more

forward) strike. These additional features bring the weight of the Sir Isaacs up to 10.9 ounces (size 9), about half-an-ounce bulkier than the Performance Trainers. If you already run in Newton’s Performance Trainers and like them, then you probably don’t need to try the Sir Isaacs. These shoes are ideal for those looking for a smooth transition to forefoot running. However, regardless of what kind of striker you are, we feel the Sir Isaacs are a better option than the Performance Trainers for trail runs, as the chassis provides extra stability over uneven surfaces. For more on the Sir Isaacs or Lady Isaacs, visit Newtonrunning.com.

december 2009

You’re My No. 1 Recruit BY ANDY POTTS ’ve figured it out. I know the best way for you to have the most enjoyable experience at your next race: Get your best friends to join you. Since I started triathlon in 2002, I have tried to get my friends to sign up for a race that I’m doing. I’ve had two college roommates do a triathlon with me, another one do a relay, and one more sign up on his own. It has extended into my family as well—my wife, mom, dad, brother, uncle, aunt, cousins and sister-in-law have all done a triathlon or a relay. The stepping stones to recruiting start with getting a friend or family member to support you at a race. The progression then extends to getting them involved in a relay. Once they feel the festival atmosphere of triathlon, they might just get the bug. Recruiting others for triathlon is very similar to recruiting athletes for college sports. When I was recruited as a swimmer coming out of high school in 1994, the red carpet was rolled out when I visited college campuses. The head coach and my host (one of the guys on the team) would pick me up at the airport. And a campus visit always coincided with a major football game or campus activity so I got to see the height of campus fever. A significant part of my decision was based on the atmosphere and energy that was created by the team, staff and students at the university. This always trumped any curriculum, weather or location. Now, you don’t have to go to those lengths to recruit your friends into triathlon, but you certainly can learn some lessons from the process. LESSON 1: Show your prospective triathlete how much fun triathlons can be. Get them to cheer for you at a race and then soak up the post-race euphoria with them. Sell them with the line, “This can all be yours if you do a triathlon with me!” LESSON 2: Take them to some of the great local restaurants that showcase the flavor

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of the event. That could mean a dinner in San Francisco or a campfire cookout at a state park—whatever you think best sells the event. You could also show off other must-see landmarks or hot spots. LESSON 3: Let them see the camaraderie and friendships that are created during triathlon. Strong bonds are formed during a common struggle, and although triathlon is an individual sport it can be easily shared with others. LESSON 4: Go to a great post-race party and live it up. You put a lot of hard work into your race day and there are rewards for doing so, including a post-race party. LESSON 5: The biggest selling point triathlon has is the lifestyle and health payoff, not to mention the sense of accomplishment, the people, the fun and the overall experience. The recruiting process never stops. The main reason I keep inviting my friends and family to join me is because when they do, I have so much fun with them on race day and hearing about their experiences. I like to lend them some of my knowledge to help them get the most out of their race. It is a pleasure to hear that they not only found the race a big challenge and a thrilling experience but also that they want to do another one soon. Having friends and family race helps take some of the focus off of my performance and helps me to think about others. Also, in a selfish way, it is nice to know that I’m sharing the pain and suffering that go along with racing. In a way, I feel that you and I are responsible for growing our sport. With growth will come better events, more complete experiences and more people living a healthy life. It is up to you to bring your friends and family out to the races to cheer for you, but also to get them to participate. Triathlon is contagious, too, so I hope they will pass it on! december 2009

John Segesta/johnsegesta.com

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Structuring Your Off-Season Y

S Specificity is no longer as iimportant; the off-season is ttime to just log some “junk miles” and keep the pounds off. m ll athletes (including the pros) look forward to a period of rest and relaxation after the last race of the season. After focusing all year, suddenly there are no races looming, no hours to log, no weekly count down to the next goal. It is easy to get caught up in the seemingly endless holiday season that now stretches from Halloween through Thanksgiving and right up until New Year’s Day. Two months of no training can slip by almost unnoticed and when Jan. 1 hits, there is a giant struggle looming to get back on track for the spring. A little planning can go a long way in the off-season. Just as you would lay out a training plan for a race, a structured off-season can leave you rested and in a good position to attack the next year of training and racing. DO A LITTLE PLANNING. Take a week or two (or three) completely off. Leave the bike in the box in the garage and don’t think about triathlon. But set a firm date to return to activity, sooner rather than later. Athletes drawn to the sport of triathlon tend to be planners and over-achievers; we naturally crave structure. Use this to your advantage and have a loose training program set up for the off-season. Nothing too structured, but definitely set some easily achieved goals for each week. This can be as undefined as you feel comfortable, such as aiming for three to five sessions of one hour of activity per week, with the type and intensity of activity completely up to you. MIX IT UP. Now is the time to try some new activities, check out some new trails or plan a trip to a new locale. Mountain bike, rock climb, run trails, hike, walk the dog more, play basketball, soccer, anything to get a sweat going that isn’t the same old swim, bike, run. DO SOMETHING SOCIAL. The loneliness of the long-distance athlete is no myth; it is mentally exhausting training solo for hours on end. Save

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that mental energy for times when you are building up for a key race. Join a group soccer league, golf with your buddies, join a Masters swim team or finally attempt the Saturday local group ride. Even just take the kids out for a spin around the block. Specificity is no longer as important; the off-season is time to just log some “junk miles” and keep the pounds off. One friend took his family (including a non-triathlete wife and two small kids) on a cycling tour in Ireland. The 25 miles they logged each day were not exactly the Ironman mileage he was accustomed to, but the shared family experience was priceless. Not to mention that those miles were covered on a 40-pound hybrid towing the kids in a trailer, which made for some great big-gear strength training. WORK ON A WEAKNESS. Without the pressure of having to prepare for all three sports in a race, the off-season is a great time to let one or more sport slide while you focus on improving a weaker event. Often the fall is perfect for a run focus because there are plenty of running races and the cooler weather makes this a good time to get in some mileage. Cross-country running was my background, and the scents and changing colors of autumn always inspire me to get back to the trails. As the winter sets in, it might be time to move indoors and shift the focus to swimming. Many triathletes would benefit from some extra time in the pool or a one-on-one session with a swim coach. Save the cycling trainer indoor workouts for the spring, when you absolutely have to get on the bike. While it is a great workout, the indoor trainer can be mentally exhausting to do for six months straight. You want to arrive at spring refreshed and recovered, not sick of the trainer. ADD IN A BIT OF HIGH-INTENSITY ACTIVITY, EVEN IN THE BASE SEASON. This is not to say you have to run a hard track session every week.

Far from it. Here is where the social events and team sports come in handy. A pick-up game of basketball or soccer will naturally include some high-end efforts (because you still want to win, right?), but the efforts are unstructured and just part of the game. Mountain biking and group rides are also great sports to work the anaerobic systems that we triathletes tend to neglect in our regular training. Signing up for a trail run race or cycling tour can also give incentive to get out there without the pressure to perform at a specific distance. TAKE THE TIME TO GET YOUR BODY IN ORDER. We all have a facet of training that is the first to get dropped when time is crunched. (Mine is the gym; I drop the weight sessions like a hot potato once the race season is here and I “don’t have time” to lift.) Now is also the time to visit your local bike fitter or get a biomechanical assessment from a physiotherapist to assess any muscle imbalances or weakness. It might not count in the log book as miles, but you can save yourself hours of skipped workouts due to injury later on. RELAX! Drink a beer, eat some pizza, sleep in and watch the game instead of diving out of bed on a Sunday morning to run a quick 20 before the kids get up. But remember that now is the time of reduced energy expenditure, so be mindful of portion sizes and indulging too often. It is far too easy to reduce training volume and at the same time drastically increase caloric intake, which makes the return to fitness in January twice as hard. Plan a day of longer workouts around holiday parties and big family dinners so that you can indulge guilt-free. Then hit the salad bar on those (well-earned) days of sloth. It has been a long season and we have all earned a good rest. So enjoy, and remember that a little planning and restraint now can put you well ahead of your competitors come spring. december 2009

Tim Mantoani

SAMANTHA MCGLONE

7 ∙ 18 ∙2010

NYCTRI.com

X T E RR A ZONE

Movember

I you see a man walking down If tthe street in November with a particularly dashing musttache, give him a thumbs-up ffor springing into action for tthe cause. ovember is a winding-down month for those of us racing off-road. After the excitement of the XTERRA and the 70.3 World Championships dies down and the last few triathlons of 2009 are in the history books, triathlon in North America will take a break. This will become a good time for many of us to take a break, recharge, refocus and set our intentions for the next season. For the XTERRA crowd, our last event is at the end of October, so November is our first month of living less focused. Just in time for the weather to be truly awful almost everywhere, we have a lot of free time to enjoy ourselves. We kick off the festive season with the post-race party and are primed for more celebrations during the month. So what do you do when there isn’t enough time to ski, it isn’t quite time to Christmas shop and you have already booked your ticket home for Thanksgiving? What can fill your need for festivities and feeling good? Why, run with a mustache, of course! Actually, that is two thoughts rolled into one. First, the running. I find November is a great month to spend a little time working on my running. I still have some fitness from the season and some motivation to train, but I need to take a break from triathlon. After about two weeks of doing nothing, I am usually ready to exercise, but not to train at the same intensity I do for the season. Spending six to eight weeks on a run-specific focus at this time of the year works well for me. This means a low-volume program, as I don’t swim or ride my bike much, so I still feel like I am getting a break. I usually do a number of the fun fall or winter local cross-country races to connect

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to my community and to compete in wet and sloppy conditions. This year I am hoping that my little fall break will set me up well for my first trip to the XTERRA Trail Run World Championships. Dec. 6 will mark the date of the second-ever XTERRA 21K Off Road Trail Run World Championships at Kualoa Ranch on Oahu. I figure at that point I will be completely tired of the rain in Victoria and looking forward to jetting to the tropics. Hopefully I bring with me a boatload of fitness from my November running focus. I know, I am a competition junkie and love the idea of a low-pressure race. We’ll see how that goes, but I know you are thinking, what about the mustache?

We don’t get a Thanksgiving celebration in November, but we do have the option to celebrate the entire month. Our consolation prize is a fundraising movement called Movember. The Movember Foundation is an Australianbased nonprofit organization that creates awareness around men’s health, particularly prostate cancer. Movember’s beneficiary partner in the U.S. is the Prostate Cancer Foundation (PCF), the world’s largest philanthropic source of support for prostate cancer. Each year men register at the Movember website to collect pledges. They then grow a mustache for the entire month of November. If they keep the mustache, sponsors donate to the cause. Those who participate in the Movember cause are dubbed MO Bros and Sistas and donations are collected through the website. In fact, women are invited to participate by posing with MO Bros (men with mustaches) and uploading photos. I am pretty sure that mustache growing is best left to the boys. Minimum pledges earn Movember-ites invitations to parties and opportunities to win prizes for sporting the mustache for the month. It is a fun bonding month for men who can atend tons of different parties and a month for women to look at their silly partners. Unless, of course, you are into mustaches. In that case, it is a month of hot, hot men. So if you see a man walking down the street in November with a particularly dashing mustache, give him a thumbs-up for springing into action for the cause. By looking absolutely ridiculous, he is doing his part in finding a cure for prostate cancer. If he is running with that stylish mustache, do you think he read my column? If so, in my opinion he is a hottie! december 2009

Nils Nilsen/n2fotoservices.com

U NOVEMBER TO RUN USE W WITH A ’STACHE. BY MELANIE MCQUAID

SP 3

Mighty Hamptons September 12, 2010

Mightyman Montauk October 3, 2010

Registration opens November 15, 2009

Registration opens December 1, 2009

eventpowerli.com TotalTrain_TriMag_1209.indd 1

10/13/09 9:25 AM

ENDUR A NCE CONSPIR AC Y

BY TIM DEBOOM very day there are moments in our lives that seem insignificant. Down the road, however, they often prove to be one piece of a complex puzzle that forever changes your life. In 1995, I was wrapping up my first season as a professional. I was sitting in the Houston airport with about 200 other triathletes, waiting for our flight to Cancun. My brother, Tony, and I had made the U.S. team and were going to participate in the first (and last for me) draft-legal world championships. Normally, I would not have been happy just to be on the team, but after the long year I’d had, I was quite pleased to be there. We were two of the last passengers to board the flight (I like to limit my time in germinfested environments as much as possible). We had aisle seats across from one another. As I counted ahead to my row, I noticed a nice-looking blond girl who would be sitting next to me. “That’s got to be a good thing,” I muttered to myself. Glancing at Tony’s seat assignment, I noticed he would be sitting next to some guy. No need to rub that in. I sat down next to the girl, who was now smiling at me. She introduced herself as Nicole. I don’t remember all the details of the flight, but to put it in classic black-and-white romance-movie terms, I was instantly smitten. We talked the whole way down to Mexico (she way more than me), and we got to know each other as much as we could in a three-hour flight. Upon landing, we said, “Nice to meet

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you” and, “Maybe we’ll catch up this week.” There was definitely something about that girl. I’m not sure what the world championships are like these days, as I haven’t competed in one for a while, but back then, it was all about racing fast and getting to the after-party even faster. Throughout the week, I kept bumping into Nicole, who was always smiling, laughing and definitely enjoying her first experience at this level of racing. I was focused on getting through the race and then calling the season a success. My race was unspectacular, but I had not expected much after racing in Hawaii a few weeks earlier. The drafting effect definitely made the race interesting, and fresh run legs would have been nice. The age-groupers competed the day before the professionals, so those athletes had a nice head start on the party scene. Tony and I went out to join the festivities at the local hotspot, Club LaBoom (I’m serious about the name). It happened to be Tony’s birthday, so a double celebration was in order. We walked into the club and whom did I literally run into? That girl Nicole, still smiling, slightly less than sober, and—needless to say—I did not see Tony again that night. Sorry, Bro. I left Cancun with Nicole’s address and number and a new little sparkle in my eye. I even dropped her a postcard from the airport as I was headed home. At the time, I had no idea what to expect, but I had made a connection with someone, and unlike my normal reserved self, I took a risk and pursued things further.

Lucky for me it was the off-season, which as every triathlete knows, is the only time situations like this are even possible. To keep this from becoming a three-hour chick flick of a column, I will summarize the fairy-tale ending. Nicole and I got together back in the States—I made some lame excuse that I needed to visit some sponsors where she lived. We had a two-month courtship before I spontaneously proposed, we moved in together and were married a year after meeting. During this whirlwind romance, it was hard not to be amazed by just how many small things had to happen along the way for us to reach our destination. We said hundreds of times, “If this had not happened, then we would never have met!” The most profound thing was that I actually sat in what was supposed to be Tony’s seat on that airplane. Sorry again, Bro. I am the first to acknowledge that you could drive yourself nuts trying to piece your life together by analyzing every little encounter or experience. I don’t go around looking for signs in everything that happens, even though I am still known to say, “That’s got to be a good thing” when a favorite movie comes on the day before Ironman. What I do know is that it can be very liberating when life gets a little stressful to think that maybe it is just part of the big overall plan that life has for you. I won’t pontificate about fate or destiny, but sometimes I like the idea that some things are out of my control. december 2009

Don Karl

Out of My Control

Photo by Jay Prasuhn

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a t t he r a c e s “Watch out for the climb at mile 12!” Wouldn’t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!

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Rated 8 times

MCQUAID, LEBRUN ROLL TO XTERRA USA TITLES

Melanie McQuaid continues her 2009 tear by defending the XTERRA USA title in Odgen.

Stoltz’s runner-up finish was just enough for the South African to finish on top of the U.S. Tour standings.

XTERRA USA CHAMPIONSHIP Ogden, Utah—Sept. 26, 2009 1.5K swim, 30K mountain bike, 10K trail run WOMEN

Swim

Bike

Run

Total

1. Melanie McQuaid (CAN)

22:33 1:41:37 44:27 2:48:37

Nicholas Lebrun overcame a slow swim to pass Conrad Stoltz on the run.

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3. Lesley Paterson (GBR)

23:36 1:47:31 39:27 2:50:34

4. Carina Wasle (AUT)

24:23 1:47:12 39:25 2:51:00

5. Jenny Smith (NZL)

26:14 1:44:57 44:12 2:55:23

MEN

Swim

1. Nicholas Lebrun (FRA)

21:37 1:25:36 34:44 2:21:57

2. Conrad Stoltz (RSA)

20:05 1:25:56 36:48 2:22:49

3. Josiah Middaugh (USA)

21:24 1:27:29 37:15 2:26:08

4. Mike Vine (CAN)

20:53 1:29:19 36:28 2:26:40

5. Seth Wealing (USA)

19:20 1:36:33 34:51 2:30:44

Bike

Run

Total

december 2009

Photos by Nils Nilsen/n2fotoservices.com

2. Shonny Vanlandingham (USA) 25:18 1:42:49 41:17 2:49:24

a t t he r a c e s “Super challenging, but fun!”

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Rated 5 times

HUSBAND-WIFE TEAM BENNETT TAKES IRONMAN 70.3 AUGUSTA

Almost 3,500 athletes kicked off the inaugural Ironman 70.3 Augusta with a 1.2-mile swim in the Savannah River.

ESI IRONMAN 70.3 AUGUSTA Augusta, Ga.—Sept. 27, 2009 1.2-mile swim, 56-mile bike, 13.1-mile run

Greg and Laura Bennett, the world’s fastest couple, sign a few autographs after very successful 70.3 debuts

144

triathletemag.com

Swim

Bike

Run

Total

1. Laura Bennett (USA)

21:24 2:31:12 1:23:17 4:18:36

2. Kelly Williamson (USA)

21:43 2:31:23 1:22:44 4:18:42

3. Desiree Ficker (USA)

24:40 2:30:20 1:22:39 4:20:47

4. Tamara Kozulina (UKR)

24:44 2:27:08 1:27:52 4:22:36

5. Magali Tisseyre (CAN)

23:02 2:27:49 1:29:23 4:23:18

MEN

Swim

1. Greg Bennett (AUS)

20:23 2:09:48 1:14:30 3:47:07

2. Chris Legh (AUS)

21:43 2:09:51 1:15:15 3:49:27

Bike

Run

Total

3. Brian Fleischmann (USA) 19:38 2:12:49 1:15:30 3:50:44 4. Viktor Zyemtsev (UKR)

20:56 2:14:55 1:13:41 3:51:51

5. Maxim Kriat (USA)

20:4

2:14:51 1:14:53 3:53:06 december 2009

Photos by Brightroom.com

WOMEN

a t t he r a c e s

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Rated 5 times

4,500 ATHLETES TAKE ON THE NATION’S TRIATHLON

Youngster Brian Duffy, 21, easily topped the men’s field in 1:55:59.

THE NATION’S TRIATHLON Washington, D.C.—Sept. 13, 2009 1.5K swim, 40K bike, 10K run Swim

1. Nicole Kelleher

23:38 1:04:19 39:59 2:11:49

Bike

Run

Total

2. Hilary Cairns

24:29 1:07:34 38:56 2:14:53

3. Kristin Andrews

27:19 1:03:59 40:17 2:15:38

4. Connie Chow Dowler

24:26 1:07:44 42:09 2:18:32

5. Becky Keller

23:16 1:06:49 44:25 2:18:44

MEN

Swim

Bike

Run

Total

1. Brian Duffy

19:08 58:47

35:05 1:55:59

2. Adam Otstot

22:13 58:41

34:09 1:58:30

3. Bill Schultz

18:39 59:43

38:43 2:00:37

4. Donny Forsyth

22:12 58:50

36:46 2:00:58

5. Scott Terry*

19:33 1:03:27 35:13 2:01:07

*Cadet division 146

triathletemag.com

december 2009

Photos by Dan Hicok

Virgina’s Nicole Kelleher won the women’s race by more than three minutes.

WOMEN

a t t he r a c e s

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Rated 15 times

MARSH, TISSINK WIN BIG AT IRONMAN “MOO” The endless rolling hills of Dane County, Wis., make this bike course one of the most difficult on the Ironman circuit.

FORD IRONMAN WISCONSIN Madison, Wis.—Sept. 13, 2009 2.6-mile swim, 112-mile bike, 26.2-mile run

South African Raynard Tissink’s balanced attack put him at the line five minutes ahead of the competition.

Swim

Bike

Run

Total

1. Amy Marsh (USA)