2010-02 Triathlete by Alejandro Piñeiro

SPECIAL BEGINNER’S GUIDE GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE

FINISH

NO.310

FEBRUARY 2010

YOUR FIRST SPRINT, OLYMPIC, 70.3 OR IRONMAN

TRIATHLON

7 RULES

OF BIKE BUYING

GO LONG INCREASE RUNNING SPEED + STAMINA MAGALI TISSEYRE

70.3 TRIATHLETE OF THE YEAR

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MAKE THIS NEW YEAR’S RESOLUTION STICK

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JULIE DIBENS — WORLD CHAMPION TRIATHLETE

no. 310

116

contents

February 2010

DEPARTMENTS

GEAR AND TEch

22 Starting LineS

98 on the run

124 teCh Support

24 editor’S note

103 FundaMentaLS

126 triathLete’S garage

26 MaiL CaLL

105 Speed Lab

128 pro bike

107 triathLon hereSieS

130 tri’d and teSted

NuTRiTioN

132 gear bag

114 nutrition Q&a

coluMNS

By MiTch ThRowER

By BRAD culP

28 CheCking in Training Tip; Recipe; Kona or Bust; ITU Q&A; Medically Speaking; Endurance Traveler; Iron Kids; Light Read; IndusTri

142 at the raCeS TRAiNiNG 84 the baSiCS oF Speed and diStanCe deviCeS Excerpt from “The Runner’s Edge” By STEPhEN McGREGoR AND MATT FiTzGERAlD

88 Lane LineS

By SARA MclARTy

92 big ring

By MARk DETERliNE

By MARio FRAioli

By iAN MuRRAy

By TiM MicklEBoRouGh, PhD

By MARc BEckER

By PiP TAyloR

116 MuLtiSport Menu 118 eat right 120 get Leaner, go FaSter

By chRiSToPhER kAuTz

By JAy PRASuhN

134 up Front

By ANDy PoTTS

136 tiCket punCh

By SAMANThA McGloNE

138 SingLetraCk Mind By MElANiE McQuAiD

140 enduranCe ConSpiraCy By TiM DEBooM

152 tinLey taLkS

By ScoTT TiNlEy

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february 2010

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*In a randomized, double-blind, cross-over study of 16 healthy male volunteers, subjects experienced signifi cantly higher maximum concentrations of total amino acids, branched chain amino acids and leucine one hour post-ingestion of the protein blend in GNC Pro Performance AMP Amplifi ed Whey Protein relative to amino acid concentrations measured post-ingestion of whey protein concentrate. Signifi cant differences for the rate of change of BCAA and leucine absorption were also observed relative to the control group. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit gnc.com for the store nearest you. ©2009 General Nutrition Corporation. May not be available outside the U.S. Ad: Arnell Photo: Arnell ®

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no. 310

features

feBruarY 2010

On the COver Cover: Magali Tisseyre • Photo by Eric Wynn Finish Your First Triathlon 56 7 Rules of Bike Buying 124 Go Long Increase Running Speed and Stamina 98 Magali Tisseyre, 70.3 Triathlete of the Year 54 Make this New Year’s Resolution Stick 66

48 TriaThleTes of The Year 2009 was a year for big performances. From Chrissie Wellington’s world records in Roth and Kona to Alistair Brownlee’s sheer dominance on the ITU circuit, we witnessed legendary races all year long. Here’s a look at the 14 biggest performers from the past 12 months. By Brad Culp

54 learning Curve A relative unknown a year ago, 27-year-old Canadian Magali Tisseyre is now one of the biggest threats on the Ironman 70.3 circuit. By Brad Culp 12

triathletemag.com

56 15 goTTa-haves: essenTial Beginner Tri gear

72 The Dos anD Don’Ts of TransiTion

60 iTalY arrives in ameriCa

76 ClearwaTer wrap-up

By Jay prasuhn

Gran Fondo bike rides are experiencing a popularity explosion in America—and, we’ve found, they’re a blast for triathletes looking to get in that first 100-mile ride. By Jay prasuhn

66 re-Train Your Brain Why your New Year’s resolutions aren’t working and what to do about it. By Ben Greenfield

By Jay prasuhn

By Brad Culp

Correction: In our December issue, we incorrectly priced Polar’s RS300X sd. The correct price is $250. february 2010

triathletemag.com

Jay Prasuhn

This monTh on

Looking Back After you read about our top triathletes of the year, head over to Triathletemag.com to learn more about the top guys and gals. You’ll find in-depth Q&As and photo galleries recapping each athlete’s 2009 season. We’ve also sifted through our images from the year and chosen the top moments and photos from the season in a series of galleries.

Beginners You could win entry to an Ironman Triathlon event* and the new Timex® Ironman® SleekTM 150-Lap . with

gear reviews

Winners will also receive a Timex® Ironman® Race TrainerTM Heart Rate Monitor, and Timex racing apparel by Sugoi.

With the New Year comes new gear, and we’re here to help you decide what gadgets to buy for the upcoming season. In his weekly gear and tech column, Senior Editor Jay Prasuhn shares his experiences in testing out the newest swimming, biking and running products. Triathletemag.com also features a gear column especially for women. Every week in Girl Gear, Susan Grant and Liz Hichens review tri products created especially for women. The pair aims to focus less on the flowers and bows, and more on the functionality and fit of the season’s newest gear.

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TricenTer

Good for select 2010 and 2011 Ironman Triathlon events. Ironman St. George Ironman Coeur D’Alene Ironman Lake Placid Ironman Wisconsin Ironman Florida

*Travel and accommodations not included. Must be 18 years or older to enter. Sweepstakes not valid in Puerto Rico, Canada, Georgia and Florida. No purchase necessary to enter. For full set of rules logon to www.Competitor.com/Timex

If you’re new to the sport and have questions regarding training, gear and nutrition, we’ve got you covered. Our site features regularly updated content aimed at helping beginners learn more about the basics of the sport. Whether it’s through an article or a video, we’ve likely got the answer to your question. Can’t find exactly what you’re looking for? Head over to our forums where our magazine staff and other triathletes can provide advice and get you the answer you need.

triathletemag.com

Whether you’ve competed in hundreds of triathlons or are aiming to finish your first sprint race in 2010, TriCenter has the information you need. The news show aims to bring you the latest results and analysis from races across the world, as well as bring you closer to the professionals. february 2010

Available at

For the Fleet Feet Sports store nearest you, please visit fleetfeetsports.com OFFICIAL TIMING SPONSOR

First Wave

Sand Sucks NILS NILSEN Costa Rica’s Rom Akerson churns through the most difficult section of the XTERRA World Championship run course—a long beach run through the deep sand of Maui’s Makena Beach—en route to finishing 19th overall. Brit Julie Dibens and Spaniard Eneko Llanos each won a third world title at last year’s race, held Oct. 25.

triathletemag.com

february 2010

triathletemag.com

First Wave

B-Line on the Beeline NILS NILSEN Athletes at Ironman Arizona in Tempe make the bike turnaround at the top of the Beeline Highway. While the race is one of the most urban on the Ironman circuit, this portion of the bike course treats athletes, spectators and, in this case, a photographer to sweeping views of the Arizona desert.

triathletemag.com

february 2010

triathletemag.com

First Wave 20

triathletemag.com

february 2010

Big Island Bat Cave JOHN SEGESTA A number of caves can be found alongside the Queen K Highway on the Big Island of Hawaii. While only bats can be found in the caves nowadays, these caverns once played home to the early Polynesian settlers. Veteran triathlon photographer John Segesta caught Swiss pro Mike Aigorz, center, and American T.J. Tollakson, left, passing by one such cave at last Octoberâ&#x20AC;&#x2122;s Ironman World Championship.

february 2010

triathletemag.com

Starting Lines the motivated stick-to-itiveness that seems written into long-term triathletes’ DNA. But that quality is not inevitable and it is not permanent. It requires a faithful persistence to the routines inherent in training the mind and body to perform at its best at swim, bike and run. It’s a quality most apparent in the men and women who weren’t satisfied with a triathlon fling: men like Scott Molina, Scott Tinley, Dave Scott; women like Paula-Newby Fraser, Karen Smyers, Heather Fuhr, Natascha Badmann, and, of course, leading the parade is 26-time Kona finisher Ken Glah. At the age-group level, I have also noticed that individuals that stick around the sport of triathlon are unique, and the ones who stay involved for a decade or more training and racing triathlons are a very special breed. Their ranks include remarkable men like Dean Harper, Joe Bonness and Bruce consume information from magazines, books Buchanan and amazing women like Lyn and Web searches to the most influential Brooks, Cherie Gruenfeld, Karen McKeachie, source of all—conversations with triathlon Missy LeStrange and Laura Sophiea. In fact, veterans. In the last decade of training, racing it’s often quite apparent when you’re interactand working in this sport, I’ve witnessed tens ing with long-time triathletes. They have of thousands of new triathletes happening a built-in camaraderie, an understanding, upon the sport’s great information sources often unspoken. and ambassadors and mentors in tri-shops, One of the wealthiest people on the earth, Masters swim classes and on running trails Warren Buffet looks to work with people with and tracks. In those encounters so many integrity, intelligence and energy. He also questions are answered. said that if you don’t have the first of these, I clearly remember my first year of tri- the other two would kill you. Triathlon uses athlon filled with many mistakes, lessons and your intelligence to create intense energy to celebrations. I learned what it felt like to fall achieve your goals, peeling away the distracover when clipped in on my bike stopped at tions often leaving you with a very clear a traffic light, what a cramp feels like from view of the integrity of your actions. This eating the wrong foods the night before, tri by-product provides critical perspective and what it meant when and guiding principles in the rider in front of you is Triathlon is just the all areas of your life and pointing to something on also eventually filters those equation that allows who lack integrity out of the ground. I learned that impulsively adding a new, us to reap the passion the sport of triathlon. not-well-glued, tire just Often enough, some before a race is perhaps of life in proportion to persons embrace triathlon the fastest road to a crash the work we put in. fiercely, reach their goals, at the turn-around. leave the island and move I learned that tying a bright marker to on to other pursuits. But they are missing my bike in transition might save me a minute something profound and lasting. Training and of futile searching. And that anti-friction racing for triathlons means, by default, that cream on my wetsuit sleeves and legs could you will be swimming, running and biking save another 20 seconds of fumbling in T1. past fields of your own self doubt, gaining Of course, Paula Newby-Fraser taught me to not only more confidence, but lasting resolve. put ice in my running hat on hot days, and Triathlon is just the equation that allows to listen to my body for warning signs that us to reap the passion of life in proportion my gauges are over the limit. to the work we put in. I am certain that life Over the last decade in triathlon, I’ve on the island isn’t something to escape, so seen people come and go, and I’ve seen some stick around and meet your soul. pull away from the sport, but I’ve noticed a Train Smart very special quality about athletes that stayed Mitch Thrower in the sport. They seem to carry with them mthrower@competitorgroup.com

You Don’t Have to Leave tHe IsLanD by mitch thrower We have all discovered it, this “island of triathlon,” somewhere along our way. In fact there was an actual moment in your life, which you might remember, when you decided to train for or participate in your first triathlon. It might have been an acquaintance or a clip on TV that inspired you, or a step and a gasp on the scale after the holidays. Then there was likely a moment when you crossed a finish line and the hook was set. It might have been a few months ago, a decade, or it might still be in the future, it really does not matter. If you’re reading this—you’re a triathlete. If you’ve been around for a while, you might have participated in some of the early Bud Light Series races or even Ironman events before it was on TV—and long before it became a worldwide phenomenon. Many of you started your triathlon careers before the pages of the New York Times caught on that the triathlon lifestyle could change you for the better. And maybe sometime before online coaching and carbon fiber bikes became commonplace you discovered that the time and sweat you devoted to swim, bike and run was returned in greater measure than you could have dreamed with the energy, passion and engagement you found with the rest of your life. Certainly many of you found a place on the triathlon island before the New York Triathlon sold out in seven minutes. I first discovered triathlon in the 1990s, years after the sport’s birth on Sept. 25, 1975 in Mission Bay, Calif., and its debut in Hawaii in February 1978. But that doesn’t mean I missed the boat. Like all beginner triathletes, with our first taste of this achievement-oriented, lessonfilled land of sport, we developed a hunger to 22

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february 2010

Editor’s Note

Beginners Know it All Marcus, a college buddy of mine, more or less showed up at my doorstep in mid-October. He had just finished hiking the Appalachian Trail (all 2,200 miles of it) and now he needed a warm place to train for Ironman Arizona, his first Ironman, which at the time was only six weeks away. Not looking for a roommate, but empathetic to his goal, I welcomed Marcus to San Diego and we headed out for a run—he didn’t have much time to waste. After about 45 minutes on the trails we were back home and Marcus was clearly feeling it. He may have spent the better part of 2009 hiking from Springer Mountain, Ga., to Mount Katahdin, Maine, but his legs weren’t used to moving faster than about 20 minutes per mile. As we cooled down with a few strides, I couldn’t stop thinking that Marcus had absolutely zero chance of finishing Ironman Arizona. I felt bad about having such negative thoughts about a friend, but no matter how I looked at it, Marcus’ chances were looking bleak. It was Oct. 13, race day was Nov. 22, and Marcus had just nearly died running six miles at a pedestrian pace. Getting his body fit enough to last 140.6 miles in less than six weeks was an impossible task. Apparently Marcus had a more glass-half-full outlook on the situation. “I’m totally gonna finish this thing,” he said with a grin as we finished up our cool-down. “I feel good.” “I hate to be a downer, but you look like shit,” I said. “We’ve got time to get you there but you’ve got a long way to go. I know it’ll be hard, but you’ll have to let me coach you a bit.” He flashed a look that said, “That’s never going to happen,” and then asked if he could borrow my car to go buy a surfboard. Marcus reasoned that as long as he didn’t race with a watch, he wouldn’t get overly concerned with how fast (or slow) he was going and he 24

triathletemag.com

Brad Culp

No. 310 | February 2010 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

Brightroom.com

could slowly and steadily make his way to the finish line before midnight. He then proceeded to spend the next month and a half learning how to surf, only occasionally taking a break to swim, bike and run. All told, in the six weeks that Marcus had to train for Ironman Arizona, he swam a total of 10,000 meters, biked roughly 180 miles, ran 55 miles and spent more than 40 hours at the beach with a surfboard. Marcus finally appeared nervous for the first time as I dropped him off at Tempe Town Lake on race morning. I figured that it was a good thing, because at that moment he finally realized what he was up against. This was going to hurt a lot more than an afternoon of surfing. “Relax!” I yelled to Marcus as I pulled away. “It’ll just hurt a lot. You’re not going to die out there.” About two hours later I ate those final words. Marcus’ dad called me as I was taking splits of the pro men at the start of the bike. “Marcus has hypothermia,” his dad said. “They want to take him to the hospital but he seems pretty determined to get on his bike.” For the first time in six weeks I realized that my somewhat psychotic friend would finish his first Ironman. He was simply too stubborn not to finish. He had insisted on racing without a wetsuit and now he was trying to explain to a bunch of doctors that he didn’t really have hypothermia and that they had to let him keep going. After “only” 42 minutes in transition, he was on his way. Marcus ended up finishing the race in 14:54:01, blowing away his pre-race expectations. He did so racing on a borrowed bike, without a wetsuit, watch or even Bodyglide. This month marks our annual Beginner’s Guide, an issue that we hope welcomes newcomers to triathlon with open arms. I think the story of Marcus’ first Ironman provides an important lesson for multisport rookies: Triathlon, no matter the distance, is simply about enjoying the acts of swimming, biking and running. It’s not about having the newest GPS watch, disc wheel or aero helmet. If you enjoy it, you’ll finish any event you’re crazy enough to sign up for. In this issue we’ve highlighted some of the best beginner gear out there and there’s also a number of beginner-focused columns from our experts. Check out the gear, read what our writers have to say and feel welcome to get as caught up in this crazy sport as you see fit. But before you get too carried away, remember that it doesn’t matter what sort of bike, wetsuit or watch you have, as long as you’re having a good time using whatever it is you do have.

Graphic Designer Oliver Baker, obaker@competitorgroup.com Medical Advisory Board Jordan Metzl, MD; Jeff Sankoff, MD VP, Production/Circulation Heather Gordon, hgordon@competitorgroup.com Advertising VP, Endemic Sales Kevin Burnette, kburnette@competitorgroup.com San Diego, CA Account Executive Lisa Bilotti, lbilotti@competitorgroup.com Account Executive Lars Finanger, lfinanger@competitorgroup.com Account Executive Justin Sands, jsands@competitorgroup.com Marketplace Sales Laura Agcaoili, lagcaoili@competitorgroup.com Boulder, CO Account Executive Nathan Forbes, nforbes@competitorgroup.com Account Executive Mark Gouge, mgouge@competitorgroup.com Account Executive David Walker, dwalker@competitorgroup.com Advertising Manager Deena Hancock, dhancock@competitorgroup.com Advertising Coordinator Lisa McGinn, lmcginn@competitorgroup.com Triathlete Magazine Offices

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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

Mail Call Great Cover

hanks for the great photo of Pip Taylor on the cover of the December 2009 issue. Now that is what a woman should look like—classy, healthy, and happy! Ric Crouch Warner Robins, Ga.

without a baby and in shape. As triathletes, it is hard to admit that we are lacking energy, but I am now almost six months pregnant and can happily admit that I don’t even have the energy to run more than 30 minutes at a time every other day. Everyone is different, though, and, like Paul Huddle and Roch Frey, I am not a doctor. Angie Mullennix Raeford, N.C.

Great Idea—In theory

just read my December 2009 issue and came across the article about tri-specific practitioners. I couldn’t even continue reading—I had to stop and comment, so here goes: great idea! Love it! I’ve been looking for a tri-specific practitioner for the five years I’ve been in triathlon. However, in a small Midwest town where most practitioners don’t even know what a triathlon is, I’d like to know how I find someone who can help me with the injuries I’ve had over the years (I’m even willing to drive to a bigger city). After seeing several orthopedic doctors for severe knee pain, I finally found one who was incredibly sensitive and understanding (not!). She told me I should stop “this triathlon craziness and do what girls are supposed to do: knit.” I kid you not. While it’s a great idea to use one, not everyone has accessibility, unfortunately.

LIke-MInded PeoPLe

lease don’t be such New York City haters! The very fact that New York has 10,000,000plus people is part of what makes it such a great town. One of the great things about living in New York is that no matter what you’re interested in, or how crazy that interest might seem to your spouse/friends/coworkers, you’re pretty much guaranteed to find a large number of like-minded people who want on that short bus with you. So while, sure, there are lots of “type-A, neurotic, psychotic and ultra-competitive athletes” riding around Central Park at 5 a.m., scaring the dog walkers and basking in their hard-coreness, if that’s not your scene, you never need to become a part of it. I have no doubt that the tri community in New York is second to none.

Tracie Happel Onalaska, Wis.

Lauren Goodman New York City

raCInG PreGnant

not Just another rehash

n response to the discussion in “Dear Coach” in the November and December 2009 issues, I found out that I was six weeks pregnant when I went up to race the Muncie Endurathon (half-iron distance). Since this was not my first half and I had trained sufficiently for the race, I decided to race but to be very cautious on the swim because I didn’t want to get kicked in the belly. I also stood up on the stretch of road that was extremely bumpy. For the run, I ran about 30 seconds slower per mile just to be safe. While I ended up finishing in 5:36, I was about 15 minutes off of what I thought I’d finish in before finding out I was pregnant. The issue came after the race. I remember my husband and nephew trying to help me stand up because I had bad cramping. I decided not to do that distance again until after the baby was born. At three and a half months, I did a sprint and felt that it was very hard to breathe on a tri bike because I was bent over. I also had a hard time breathing on the run. Then, a month later, I did one more sprint. This time I rode my road bike and had no problems with the biking, but I was still fairly slow on the run. I finished both and did considerably well, but I also realized that triathlons and being pregnant are not easy feats. I felt that tiny sprints were harder with a baby inside me than a half-iron distance race

’m sure Ben Greenfield has already gotten a load of compliments on his December 2009 article but I wanted to pass along my congratulations also. You actually provided readers with some truly worthwhile information. Too many health-related articles in sport magazines are simply reworked versions of 100 other blurbs that covered similar topics—articles to just fill up the pages. But your article “Six Key Biological Performance Factors” is different. It offers the reader a sophisticated summary of several mechanisms that can lead to a catabolic physiology, and also an overview of key nutrients that are important for maintaining or regaining optimal health and performance. You give the reader a lot of useful information that they can take home and use to improve their health and performance. Most importantly you provided readers with great insight into some of the real causes of bone loss.

triathletemag.com

R. Keith McCormick, Author of “The Whole-Body Approach to Osteoporosis” Belchertown, Mass.

In thIs toGether

im Deboom’s article “A Little Acknowledgement Goes a Long Way” (November 2009) really resonated with me. As a triathete in

Missoula, Mont., I see many bikers, runners, and swimmers during the course of my workouts, and every now and then stumble across the likes of Linsey Corbin. The encounters are more cordial than not, and I’m thankful for the active and positive community that I live in. During my last triathlon of the 2009 season I experienced a slightly unusual incident of a lack of etiquette in Hamilton, Mont. It was a sprint triathlon to benefit the local Ronald McDonald House. The week prior I came down with a bronchial infection. Always the masochist, I still raced. During the last mile of the run I was passed by a woman who asked me what my time so far was. I told her and she responded, “Oh ... what a drag!” My time was not great, but given the circumstances I felt like I was holding up pretty well, especially since I had to stop on the bike, get off and hack up a bunch of lung garbage. Ultimately, aren’t we all in this together? The simple gesture of support, that being a wave, a comment of “nice job,” or just a smile can go a long way. Do we really need to berate each other on the course as this lady did to me? I hope it made her feel good because had I not been sick that day, it would have ruined mine. Sean Kiffe Missoula, Mont.

too BIG, too CorPorate

just finished reading Andy Potts’ article, “You’re my No. 1 Recruit” (December 2009), and while I appreciate his enthusiasm for the sport that he makes a living off of, I have quit trying to recruit people for the sport. Triathlon is big enough. Just ask anyone who isn’t a pro and is trying to sign up for a race. Seriously—having to sign up a year in advance is a bit ridiculous. Not to sound like an elitist, but I enjoy the fact that there is still a little bit of mystique around being a triathlete. Triathlon is getting too big and is too corporate; everyone is about the almighty dollar in the sport now. Half-Ironman is now being marketed as “Ironman 70.3” so they can squeeze a few more bucks out of an entry fee, and now a race is no longer an “Ironman” if it’s not put on by WTC, as if 140.6 miles doesn’t count if it doesn’t have a trademark. Starting this year, I’m going to race more off-brand races where it’s friendlier, costs half as much and they don’t charge you $6 for a water bottle at the expo. Tim Hawkins 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. february 2010

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Training Tip Recipe Kona or Bust ITU Q&A Medically Speaking Endurance Traveler IronKids Light Read IndusTRI

triathletemag.com

february 2010

Tr ain ing Tip

Vitamin D: the injury-preVention Vitamin By nathan koCh, Pt, atC At the American College of Sports Medicine meeting in Seattle last year, a well-known researcher lectured on the benefits of vitamin D supplementation, which included increased athletic performance. A study in which Russian and German athletes used ultraviolet sunlamps to improve performance yielded interesting results. Four Russian sprinters used UV light and another group didnâ&#x20AC;&#x2122;t. The two groups trained identically for the 100-meter sprint. The control group lowered its time by 1.7 percent and the UV group improved 7.4 percent. A more recent study from the University of Wyomingâ&#x20AC;&#x2122;s family and consumer science department revealed a direct correlation between vertical leap height (power) and vitamin D levels. So, at my next physical, I asked my physician to order a vitamin D blood test (serum 25[OH]D concentration) along with other standard tests. As a healthy endurance athlete residing in sunny Arizona and training outside on a daily basis, I was shocked by my results, which were 25nmol/L. My physician said that if my levels were any lower I would qualify for aggressive treatment. Maintaining blood concentrations above 80nmol/L is currently considered ideal by most of the literature, although more research is needed. Vitamin D (calciferol) is really a combination of cholecalciferol (vitamin D3) and ergocalciferol (D2). D3 is produced by the action of ultraviolet B light on the skin of humans and is found in oily fish. D2 is formed when ultraviolet light irradiates the fungal steroid ergosterol, and very little is found in our food. Vitamin D deficiency is less a nutritional issue and more an environmental deficit due 30

triathletemag.com

to inadequate ultraviolet exposure. Vitamin D absorption from the sun has limitations and is affected by latitude, season of the year, time of day, skin pigmentation, use of sun block, age and clothing. Optimal sun exposure typically occurs between 10 a.m. and 3 p.m. and at lower latitudes. Therefore, those who live in the northern half of the U.S. or anywhere in Canada or Europe might be at risk of deficiency. Whereas our ancestors were exposed to the sun almost daily, today we allow less than 5 percent of our skin to be exposed to sunlight. In athletes, vitamin D deficiency can cause the dreaded down time resulting from a cold, the flu, stress fractures and joint inflammation. In a 2006 Finnish study on military recruits, Ruohola, et al., concluded that a lower level of serum 25(OH)D concentration might be a predisposing factor for bone stress fractures. And a recent and encouraging study by Lappe, et al., out of Creighton University, found a 21 percent lower incidence of stress fractures in female Naval recruits in a supplemented (vitamin D and calcium) group versus the control group. So should we increase our sun exposure to guarantee vitamin D sufficiency and subsequently increase our risk of skin cancer? Or should we take supplements and hope that doing so is enough to prevent fractures and illness? As athletes, we know that life is a balancing act. Sometimes we can be extreme and have an all-or-nothing attitude, but this is one challenge that will take a comprehensive approach and require careful moderation. My everything in moderation theory for optimizing vitamin D efficiency: Monitor your serum 24(OH)D levels with

help from your physician in the summer and in the winter. Increase dietary and supplemental vitamin D2 and D3. Again, consult your physician for the specific amount. Remember the recommended daily allowance is low (400 IU) and not up to current research standards. At least 1,000-2,000 IU vitamin D3 per day is considered the new minimum. Recent research demonstrates these levels are safe and effective. Get direct sun exposure for 10 to 30 minutes a couple of times per week. Sensible sun exposure is the most natural and effective way to increase vitamin D levels. If all the above fail, move closer to the equator, surf some waves, eat some fish and do some shots of cod liver oil. Nate Koch is a physical therapist and certified athletic trainer. He owns Endurance Rehabilitation in Scottsdale, Ariz.

Vitamin D-rich fooDs IUs per to incorporate into serving your Diet

% DV

Cod liver oil, 1 tablespoon

1,360

340

Mushrooms, enriched with vitamin D, 3 ounces

400

100

Salmon, cooked, 3.5 ounces

360

Mackerel, cooked, 3.5 ounces

345

Sardines, canned in oil, drained, 1.75 ounces

250

Tuna, canned in oil, 3 ounces

200

142

Liver, beef, cooked, 3.5 ounces

Swiss Cheese, 1 ounce

Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies) Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup Yogurt, fortified with 20 percent of the daily value for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the daily value) Margarine, fortified, 1 tablespoon Ready-to-eat cereal, fortified with 10 percent of the daily value for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the daily value) Egg, 1 whole (vitamin D is found in yolk)

Table taken from the National Institutes of Health website. february 2010

John Segesta/johnsegesta.com

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Michael lovato’s gilliaM Burrito Bowl Two-time Ironman champion Michael Lovato submits this simple and adaptable Mexican-inspired dish that he named after his wife. “I do not have exact amounts for each ingredient,” he explains. “The nice thing about this dish is that you can modify it depending on how hungry you are and depending on what items you like best.” The version he gave to us reflects his love of avocado and the natural foods chain Whole Foods. —Compiled by Ashley Slaney

ingreDients Approximately 2 cups of cooked brown rice 10 cooked shrimp (Lovato gets them pre-cooked and pre-seasoned from Whole Foods) 3 scoops of fresh salsa 2 big scoops of guacamole or 1 whole avocado Salt to taste

Directions Combine all ingredients in a bowl and season to taste. Add, remove or change ingredients according to your personal taste.

Lovato likes to eat this with corn or spicy red flour tortillas.

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

triathletemag.com

february 2010

Kona or Bust

A Cruel Business By Matt Fitzgerald There are two kinds of cyclists: Those who tremble at the base of a long, steep hill and those who salivate when presented with a chance to climb. If you belong to the latter type, you must add the Magic Mountain Man triathlon to your bucket list. New this year, the Magic Mountain Man is a half-iron-distance triathlon staged just north of Los Angeles (and a stone’s throw from the Six Flags Magic Mountain theme park) whose bike course dishes out nearly 5,700 feet of punishing climbing in the Tehachapi Mountains. I am the type of cyclist who drools at the base of a climb, so when it came time for me to choose a tune-up race to do in the run-up to my Hawaii Ironman qualifier, Ironman Arizona, I could not help but choose the 34

triathletemag.com

Oct. 10 Magic Mountain Man over the more sensible option, the Soma Triathlon, another half-iron, which was scheduled to take place two weeks later on the same pancake-flat course as Ironman Arizona. I laughed out loud as I drove the bike course on the evening before the race. Straight out of transition it hits participants with a seven-mile, 1,700-foot climb. At least they are rewarded with a spectacular view at the top. While I like to climb, and climb better than I time trial, I had not raced a triathlon of any kind in six years, so I approached my tune-up race not as an opportunity to show off my fitness but instead as chance to shake off some rust and relearn how to deal with the chaos of a mass swim start, manage my race nutrition, run hard off the bike and all that. (If you are wondering why the editor of a triathlon magazine did not participate in a triathlon for six years, the

answer is because I was focused on my first and primary sport, running. I can assure you I was not a couch potato!) Within the race I made one rookie mistake after another. The moment I hit the water I panicked and forgot all of my stroke technique cues. I just flailed at the water like a cat. I started too slowly and got bogged down behind a bunch of swimmers who had started too fast and bonked before reaching the first buoy. Not having practiced sighting, I swam in a crazy zigzag and probably covered 1.3 miles instead of the official 1.2. Not having practiced barefoot bike mounts, I lost a good minute trying to get my feet into my pre-clipped bike shoes. For some reason I decided to drink only at the top of each of the course’s eight big climbs, as a reward, and became deliriously dehydrated as a result. I was not hoping for much on the run, as injuries had decimated my run training all summer and into the fall and I had only started jogging four weeks earlier. But I was hoping for more than accidentally running off course with two miles to go, becoming terribly lost, and ultimately having to walk to the nearest gas station and pay some random teenager with a souped-up Mustang to give me a ride back to my hotel. No, I am not pulling your leg. To top it all off, while I cannot recall any knee pain during the race, as soon as I stopped running I became aware of a fiery agony in my right knee. Perhaps this was due to my having made the rookie mistake of doing the race on a borrowed bike that was hastily set up by someone with zero expertise in bike setup (me). In any case, I am writing this recap 13 days after the race and I still have not been able to get back on the bike. It appears I will have to scratch from Ironman Arizona. Yippee. Story of my life. In much happier news, Kona or Bust team member Kit Phillips was actually able to start his 2010 Kona qualifying event–September’s Ironman Wisconsin. And not only that, but he also finished. And not only that, but he finished seventh in the men’s 30-34 age group. The celebration was on, as the official 2009 Ironman Wisconsin Athlete Guide had provisionally stated that there would be eight slots available in that competitive division. At the next day’s Kona slot meeting, Phillips discovered that the number of slots in his category had been reduced to six. There were no rolldowns. Phillips says he may try again in a couple of years. Pursuing the Kona dream can be a cruel business. february 2010

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itu q&a

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Lisa NordeN

iTU’s risiNg sTar aNd swedeN’s TriaThLoN “iT girL” shares her goaLs, chaLLeNges aNd Love of aBBa. By Holly Bennett

Q: a:

You’re originally from Sweden, which is not exactly the hotbed of triathlon. What’s the tri scene like there? Well, I’m proud to say that it is actually growing! One major issue has been the lack of media interest and exposure for our sport. The climate really isn’t an excuse, as other countries with similar conditions have done a much better job (e.g. Canada, Great Britain). We have a strong culture when it comes to swimming and cycling, but we seem to face problems linking it all together. The federation is working hard to create a good development program and a better national series. Hopefully I can keep feeding the media with results so they keep the interest high for triathlon.

You speak both Swedish and English fluently. When you talk to yourself in your head during training or racing—dragging yourself out of a rough patch or giving yourself encouragement for that final sprint kick—which language do you use? Swedish still takes over most times. But if I’m trying to substitute my coach’s voice, or to tell myself off (which happens), that’s all in English. Coming back home to Sweden, I sometimes struggle to find the right words and want to replace them with English. It’s embarrassing.

You called 2008 your breakthrough season. But then came 2009: In the Dextro Energy ITU World Championship Series, you won in Yokohama and had numerous second-place finishes, ranking you second overall in the series. You capped the year with wins at both the L.A. Triathlon and the Toyota U.S. Open in Dallas. 36

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Given that triathletes are pretty much type-A go-getters, we often have trouble taking time off for proper recovery. You dealt with a difficult knee injury at the end of 2008 and early 2009. In retrospect, do you think the down time was one of the best things that could have happened to you? I didn’t really take time off; I just moved it from my running shoes to the pool. I worked a lot on my stroke, along with a strong fitness program. I had more energy (as I didn’t run) so I could always face the long and painful swim sessions with more excitement. As a matter of fact, I may have taken out some of my frustration on that black line. Looking back, it was definitely the best possible thing to happen to me.

Q: a:

Are there any women, perhaps in a triathlon discipline that you haven’t yet attempted, that you’d really like a chance to race against? There are three girls out there that I’m dying to have a proper dig at: [Emma] Snowsill, [Vanessa] Fernandes and [Chrissie] Wellington. The first two are the queens of ITU racing, and they’ve both been absent this year due to different reasons. They’ve been role models in my career and it would mean a lot to be able to race them for real. The third girl is of course the mighty Wellington. Kicking the guys’ butts in Ironman races equals respect.

You share a background as an equestrian with triathlon legend Michellie Jones, who raced the ITU circuit and the Olympics before making the move to long-course and iron-distance events. Do you see yourself moving on to Ironman someday, or is ITU your tried and true passion? ITU is currently 100 percent of my life. Stepping up to Ironman is like asking a 3K runner to race a marathon. It would mean a total

There are three girls out there that I’m dying to have a proper dig at: [Emma] Snowsill, [Vanessa] Fernandes and [Chrissie] Wellington. change in my training, and once the transition is made, I don’t think I can go back and still be as fast. My coach told me I’m only allowed to race Ironman “when I’m old and slow,” which will probably take me past the Rio [de Janeiro] Olympics! But Hawaii has always been a dream of mine. I think anyone who wants to call themselves a triathlete has to have a go at it at least once.

In every photo I’ve seen of you, you’re sporting a gigantic smile—it’s obvious how much you love what you do. But is there anything about triathlon that you don’t like? Luckily, no one takes pictures of me going to the pool early Monday morning. I really do have a great passion for the sport. The smile crossing the finish line just reflects how much I enjoy doing what I do, and how nice it is to be rewarded for all the hard work that lies behind the performance.

Q: a:

Aside from triathlon, Sweden is well-known for a few things. How do you honestly feel about Herring? I do love it. Every time I go to my grandma’s she makes fried herring with mashed potatoes and lingonberry sauce for me. It’s just wonderful.

Q: a:

Swedish meatballs? Another great dish. A must when you go to an IKEA store. But I would never make them myself—they’re just too time-consuming.

Q: a: Q: a:

ABBA? The Swede who doesn’t love ABBA does not exist.

IKEA? A great place! I don’t think it’s overstated to say that most Swedish people get the majority of their furniture from IKEA. We used to go when I was a kid, which always included an over-packed car, nervous breakdowns and missing screws. A day trip is probably the ultimate test of a relationship.

Q: a:

“Naturalists”? This, together with polar bears walking down the street, is the biggest Swedish myth ever. Sorry, guys. february 2010

Delly Carr/triathlon.org

There’s no denying that you are seriously on fire! Do you feel confident that each season will be progressively better, or are you conservative in your expectations? What’s your best guess—and your best hope—for the future? I thought it would be very hard to beat a season like 2008. Then, when I faced knee problems early this year, I almost wrote this season off completely. I went in with no pressure and no expectations, and maybe that was what I needed. I have a very clever coach in Darren Smith and he always has a long-term plan for me. For 2010 I will focus more on my running. I’ll have started out in November with a three-week camp in Kenya. I’m very positive about the future, as I still have so many things to work on. I’m a strong believer that I can improve a lot more. The biggest challenges will be to keep the body healthy and the head hungry for more.

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Med ical l y Spea k ing

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post-race recovery: common QuestIons, sensIble answers By Jordan d. Metzl, Md I am writing this column after spending the day hobbling around my office, having run the New York Marathon yesterday. As I walk slowly between patient exam rooms, hobbling with a smile, I’m reminded of the many questions that come up about postrace recovery.

How long does post-race recovery last? Typically, the longer the race is, the longer the subsequent recovery period must be. With longer races there are three stages of post-race recovery: the immediate stage lasting the first 12 to 24 hours, followed by the first few days of intermediate recovery and then the one to two weeks of extended recovery. There are also many factors that can influence the rate of post-race recovery, including age, sleep, diet and genetic factors governing the individual’s general healing rate. It’s best to control as many of these factors as you can by eating well, sleeping as much as possible, staying hydrated, eating plenty of protein and antioxidants and not rushing back too soon.

do I really need to get Into tHat Ice batH? For myself and all the George Costanza fans out there, I wish the answer were no, but several studies have produced evidence that spending at least five minutes in an ice bath does reduce muscle injury and expedite muscle 38

triathletemag.com

Maybe you’ve never heard of them, but interleukins are hormones that circulate in your body and direct traffic. The white blood cells are the body’s pathogen fighters, but they need to know where to go. That’s where interleukins come into play—they direct the WBCs to infections. Many studies have looked at interleukin levels after endurance events, and they seem to drop for 36 to 72 hours post-race, while other research has shown that the incidence of upper respiratory tract infections increases after marathons and triathlons. The longer and harder the effort in a race, the bigger the drop in interleukin levels and the greater the risk of getting sick in the next week. The key is to anticipate this drop and protect yourself post-race. Try to stay away from the sneezing, coughing guy next to you, wash your hands regularly and limit plane travel for a few days after the race. Although the data is mixed on vitamin C, zinc and echinacea loading, it can’t hurt to try one or more of them. Don’t be surprised if you feel a little sniffly after a marathon or triathlon.

wHen can I exercIse agaIn? healing. And the more damage the muscles have accrued, the more ice baths help, so the tougher the event, the more you need to try and suck it up and get into the tub.

wHat do I do tHe nIgHt tHe event Is over? This is the time to celebrate. The event is over, the war stories have started; it’s time to enjoy yourself. But what actually aids healing? The data on protein ingestion post-event is quite convincing, so for sure a good dose of your favorite protein, be it tofu, steak or sushi is in order. Although it is tempting to celebrate (or drown sorrows) with alcohol, this is a bad idea since it tends to worsen dehydration symptoms post-event. If you are compelled to drink alcohol, make sure it’s after a solid few hours of post-race rehydration.

wHat If my pee Is brown? When it comes to urine, dark color can sometimes mean trouble. Sports medicine professionals are seeing more cases of rhabdomyolysis, injury to muscle that is so severe that muscle protein can’t be fully filtered by the kidneys, turning the urine brown. Be sure that dark-colored urine is discussed immediately with your physician. In severe cases, rhabdomylolysis can permanently injure kidneys. Prevention is best achieved through adequate hydration before, during and after the race.

Of course, we all want to move again. But rushing back too soon can spell disaster in the form of tendon injuries and stress fractures from prematurely stressing damaged tissues. The better shape you are in going into the event, the quicker the recovery period. Also, the more patient you are in not rushing back, the smoother the transition will be back to activity. Remember that everyone heals at a different rate. I tell my patients to mimic in reverse the taper they did going into the event with the post-race return to activity after the event. Climb back up the ladder you descended before the race. But there is no “one size fits all,” so just listen to your body and go back very slowly.

wHat can I do better next tIme? We all hope to learn from our successes and mistakes. See what works for you. I have tried to give you the scientific facts here, but the truth is that everyone is different and you need to listen to your own body’s needs to ensure a healthy post-race recovery. Lastly, treat the post-race period seriously because it can influence your next race and many races after that. Jordan D. Metzl, MD, Drjordanmetzl.com, is a nationally recognized sports medicine specialist at Hospital for Special Surgery in New York City. In addition to his medical practice, Dr. Metzl is a 28-time marathon runner and seven-time Ironman finisher. february 2010

John Segesta/johnsegesta.com

am I lIkely to get sIck?

CEP_RTK10.indd 1

12/2/09 10:44 AM

E ndura nce Tr aveler

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The race

Ironman new Zealand By Dean Warhaft New Zealand is comprised of two major islands (referred to as the North and South). The climate varies from north to south, since traveling from the northernmost tip to the southernmost tip would be like traveling from San Diego to Seattle. The Maori are the indigenous people, descendants from Polynesians 700 to 2,000 years ago. Their culture and beliefs create a welcoming and friendly atmosphere for all visitors. Travelers fly into Auckland, which has a population of about 1.5 million. Getting to Taupo requires a 45-minute flight or a threeand-a-half-hour drive through farm country. Just before Taupo is Huka Falls. This massive waterfall sends almost 300,000 liters of water per second over the cliff ’s edge. Great views are offered from the trails around the water, or you can take a jet boat ride for a wild trip up the Waikato River to the base of the falls. Mystical countryside, thermal pools, powerful waterfalls, lovely meals and extreme sports all collide as you arrive in the center of New Zealand’s North Island. 40

triathletemag.com

rock carvings, explain the Maori mythology With a deep-water start, athletes have surrounding the lake and provide views of 1,775 meters to sort out their positioning the spectacular mountain peaks in Tongariro before the first turn in a single-loop course. National Park. A great spot from which to watch the swim is About an hour north of Taupo is the town on Lake Terrace Street along the lake’s shore. of Rotorua. Whether you’re looking for a Transition from swim to bike includes jade koru (new unfurling fern leaf) or hook a run up the Lake Taupo Yacht Club steps, pendant, the Jade Factory has all ranges and which is not quite as bad as the run to T1 in grades of jade depending on your budget. Escape from Alcatraz. After transition, it’s a Rotorua is also home to the Skyline Gonquick shot through the screaming crowds. dola and skyrides. On three-wheeled carts, From the cafés and restaurants along the visitors speed down the mountainside while shore, it’s easy for friends and family to watch taking in views across Lake Rotorua—they’re cyclists heading out. simply spectacular. Closer to Taupo is Craters of the Moon, Weather always plays a factor in this race. Early March is the start of fall, which can mean one of the most geothermally active areas in some chilly conditions, especially in the morn- the Lake Taupo area, with boiling mud and ing. Although it generally warms up during the steaming craters. day, expect cool conditions during the first loop of the bike. As athletes head out of Taupo, they Food and drInk are met with a short, fierce two-tiered climb. The Just a few blocks down Lake Terrace drop from Broadlands Junction into the valley from T2 is The Bach Restaurant. The Bach toward Reporoa is reminiscent of watching doesn’t only have a stellar view of the lake Paris-Roubaix as the riders enter the Arenberg and Tongariro National Park, but it also Forest, and New Zealand’s chip-sealed roads boasts an herb-crusted rack of lamb that will feel like cobblestones leave you begging for at times. The landscape more. Owner Daniel is beautiful and hopeKemp will ensure your fully distracts from the delectable cuisine is 112-mile bike ride. The paired with just the rest of the route to the right wine from his Reporoa turnaround is carefully sourced celfairly flat, making this lar, making it perfect a good disc course. for toasting after an As riders head Ironman achievement. back to Taupo and The Marlborough lap two, they pass by Region is New ZeaThe Marlborough Region land’s most famous the entrance to Spa is probably New Zealand’s wine-producing area, Thermal Park. After the race, this is a great for its complex most famous wine-producing known place to wade in the Sauvignon blancs. area, known for its complex However, if you don’t cool Waikato River or float the river with a have the opportunity Sauvignon blancs. tube. Let the river take to make it to the South you past Taupo Bungy to the thermal park. Island, wine touring should still remain high Remember to park a car at both ends. on your to-do list. A 35-minute ferry ride T2 is a few blocks up the road from the from Auckland is Waiheke Island. There are race start and spectators can see athletes com- dozens of small batch vineyards, and many ing in on the bike, heading back out to run of them have bed and breakfast accommodaand again just a few minutes later as they head tions. New Zealand is generally known for toward the airport on the two-loop run course. white wines, but Waiheke’s soil and climate The run takes athletes past the airport and are conducive to growing some excellent back. It is pretty steadily undulating, with one Bordeaux-type reds. major descent just before the turnaround at Five Mile Bay. Winds can start to whip up off Dean Warhaft has been multisport racing and traveling the lake as the day goes on. for more than 15 years. He has traveled to six conti-

acTIvITIes Day trip options are plentiful in Taupo. Day cruises, which take visitors to the Maori

nents, completing more than 30 Ironmans, more than 30 marathons and countless other endurance events along the way. He currently produces the “Endurance Traveler” TV series. february 2010

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IronKids

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The ImporTance of role models By Kevin MacKinnon In the wake of Michael Phelps’ recordsetting performance in the Beijing Olympic Games in 2008, the number of competitive swimmers in the U.S. grew by more than 11 percent. In Canada, Simon Whitfield’s gold (2000) and silver (2008) medals have helped the number of children in triathlon events to grow from 2,000 to more than 15,000 in eight years. Those numbers are impressive, but children’s participation in fitness activities doesn’t need to be inspired by Olympic gold medalists. Jenny Hansen, a recent finisher of the IronKids National Championship in Tucson, Ariz., finds her inspiration in her former basketball coach and mentor, Nancy Polisso, diagnosed with amyotrophic lateral sclerosis, also known as Lou Gehrig’s disease. Now the 15-year-old is “dedicated to finding a cure for ALS.” She’s set her sights on Ford Ironman Arizona when she turns 18, where she hopes

to raise $70,300 for with. You’ll keep In Canada, Simon Whitfield’s ALS research. each other honest gold (2000) and silver (2008) As inspiring and have some as all these role medals have helped the number great parenting models might be, stories to tell durof children taking part in kids ing your workouts. the most important role model Take The (younger) triathlon events to grow from your children have kIds along. Thanks 2,000 to more than 15,000 over to baby joggers, when it comes to b i ke s e a t s a n d physical activity the last eight years. is you. Research trailers, there’s no has shown that children whose parents reason you can’t get out for a workout are physically active are more likely to be and spend some fun time with your active themselves. younger children. Remaining involved in triathlon while make TraInIng a famIly TIme. Even younger trying to maintain a career and also be a good children can enjoy some time with you on parent is certainly a challenge, but it can be the track. They could run 100 or 200 meters done. Here are a few tips that will make trainwith you, then take a break while you finish ing possible for everyone in your household: the rest of the interval. famIlIes ThaT race TogeTher … In addition to sTarT The day wITh a workouT. Even if you’re the IronKids races you might plan this year, not a morning person, it won’t take long look for some events that offer both adult and kid racing opportunities. before you start to enjoy beginning the day out in the fresh air. If mornings don’t work, sneak off at lunch for a workout. Kevin Mackinnon, the managing editor of Ironman.com, fInd a group. You’re not the only parent has written two books on children’s triathlon training, trying to stay fit and active. Find some “A Healthy Guide to Sport” and “A Healthy Guide to neighborhood training partners to work out Competition,” published by Meyer and Meyer Sport.

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TUrTLE CrAwL TrIATHLo ATHL N ATHLo 1.5K SwIm, 40K bIKE, 10K rUN SprINT TrIATHLo ATHL N ATHLo 600 Y YArd SwIm, 12K bIKE, 5K rUN 5K FUN rUN

Benefiting the Georgia Sea Turtle Center on Jekyll Island, Georgia. Arrive early and attend Nest Fest, a week long series of educational activities and family fun at the Georgia Sea Turtle Center. The Nest Fest Beach Party takes place following the triathlon.

www.jekyllisland.com/turtlecrawl

A production of Georgia Multisports

triathletemag.com

May 15, 2010 february 2010

L ig h t Re ad

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How My Pets taugHt Me to Draw anD run By Jef Mallett We’ll get to triathlon in a minute, but right now I’m going to talk about art. Whenever I visit schools and talk to curious students who want to know how to draw, I tell them I learned one of my most important lessons from my cat. My blind cat. It’s true. Blind Lemon Dufferson is no longer with us, but he really did tutor me in art. My students ask me, quite reasonably, how this could possibly be. Well, I said, Duffy didn’t start out blind, and he didn’t go blind all at once. But he could recognize me and my wife the whole time his eyesight was fading. And I ask the class how that could possibly be. The first guess is almost always that he could probably smell me, which might give me a little bit of a complex if it weren’t perfectly logical. But it’s incorrect, or at least it’s not the point I’m driving at. My voice, they ask? Right. As if cats listen. No, I tell them, the key is that he went blind gradually, and throughout much of that stretch he could see (we’re clearly making an educated guess here) only vague, gray, fuzzy shapes. He couldn’t make out facial features, my complexion or my tendency to always wear bike socks that didn’t go with anything I was wearing or, sometimes, even with each other. He couldn’t discern any of the cues we humans are pretty sure we use to recognize people’s identities and activities and moods. But he could sense my posture and 44

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my motion, and those told him everything he needed to know. I adopted his instinct and used it to give my characters identity and personality through the same elements of motion and posture. It didn’t fail Duffy until his eyesight left him completely, and it hasn’t failed me yet. Now I’m getting coaching from my dog. My wife and I have had Zoey for three or four months now. She’s a humane society mutt, a mix of Border Collie, or Aussie, or some other herding dog, and Patterdale Terrier, a breed I had never heard of before we got her. Whatever. The bottom line is she’s 30 pounds of wants-to-run. You couldn’t custom design a better dog for someone like me. (This is an interesting contrast to our previous dog, a greyhound, who was also wonderful but worthless as a running partner. Four hundred yards of holding up for me followed by me all but carrying her the same quarter-mile home didn’t work out to be much of a run.) A couple of weeks ago, Zoey and I entered the Michigan State University vet school’s Canine Cruise 5K. We were actually leading the race—a first for me—with about a kilometer to go when one of us had to stop for a moment and the other had a little trouble getting the Baggie open. It happens. Teams flew past us, most of the humans politely sympathetic, most of the dogs (another educated guess here) just a little envious. I finally got Zoey’s, uh, act together and we clawed our way back

almost to second place, but not quite. One No. 2 would have to be enough for the morning. But Zoey’s bronze dog tag isn’t the point here. The point is that we ran the 5K in 20:12, including the visit to the powder room. That, for me, is a pretty decent 5K, and it didn’t seem particularly taxing. Which brings us to the lesson: There’s a lot of movement lately toward a running style that follows a shorter, quicker stride with more of a mid-foot strike. Call it barefoot running, Chi running, the Pose Method or How the Kenyans Do It, it’s helping a lot of people run faster and farther without injury. My local running shop calls it Good Form Running, and since the people there started teaching me, I’ve enjoyed the same results. But it’s a gradual process, and I’m not the fastest learner. Or the fastest runner. That’s why I found the 20:12 curious. It had to be the dog. Could she have towed me? Maybe. But it’s not like I was on roller skates, and it’s not like she spent the majority of the time towing me forward (Michigan State University has a healthy squirrel population). Nope. Zoey was the missing piece to my Good Form Running. When you run with that kind of form, that kind of stride, the thread that pulls it together is the fact that you lead with your center of gravity. Apparently I wasn’t quite imprinting that yet until it just so happened that my center of gravity had a leash buckled around it and was being tugged exactly where it needed to go by a happy, panting, squirrel-chasing, pooping, charging-back-to-the-front ball of fur. Zoey had finally guided me the rest of the way into good form, not to mention a good 5K result, and, among other prizes, a gift card to the running store that had been so patiently teaching me the lesson that she finished off. (If Playmakers sells liver-flavored Gu, I’m doubling the gift card.) That balance is imprinted now, and of course we regularly grab the leash and do a little continuing education. Zoey may turn me into a competent runner yet. You wonder where it all will end. I mean, if my blind cat can teach me how to draw and my 2-year-old dog can teach me how to run, you have to wonder what else my pets might be teachi … Squirrel!! Jef Mallett is the creator and cartoonist of the awardwinning and nationally syndicated comic strip Frazz, which runs in more than 160 newspapers in the U.S. and Canada and recently published the book “Trizophrenia.” He has been racing triathlons on and off since the early ‘80s, alternating between triathlon and bike racing, and he finished his second Ironman in fall 2009. february 2010

IndusTRI

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gérArD vrooMen nAMeD 2009 engineer of The YeAr Cervélo has announced that Gérard Vroomen, co-founder of Cervélo, has been named the engineer of the year by The Royal Institute of Engineers (Kivi Niria) in the Netherlands. Kivi Niria President Jan Dekker presented the award to Vroomen and said that Vroomen had distinguished himself through a combination of personality, entrepreneurship and innovation. The jury cited his ability “to combine technical ingenuity with good business instincts and an above average dose of perseverance and guts.” “Since we started Cervélo in 1995 we have always made engineering the focus of our work, internally as well as when speaking with our customers,” Vroomen said. “It is clear that without our engineering background, neither our products nor our company would have achieved the level of success it has.” Visit Cervelo.com.

2011 iTu long-DisTAnCe WorlDs To be helD in nevADA The International Triathlon Union, USA Triathlon, the city of Henderson and Lowery’s Multi-sport Races have announced that the 2011 ITU Long Distance Triathlon World Championships will be held in Henderson, Nev.,

on Nov. 5, 2011. The last time the Long Distance Triathlon World Championships were held in the United States was in 1996 in Muncie, Ind. For more information, visit Triathlon.org.

WTC AnnounCes ProfessionAl MeMbershiP ProgrAM To complement its recent antidoping initiative announcement, World Triathlon Corporation has created the Ironman Pro Membership Program. Acceptance into the program will be mandatory for all professional athletes competing in Ironman and 70.3 events. The program will officially begin on Feb. 1, 2010. An annual membership fee of $750 USD includes entry into all Ironman and 70.3 qualifying events worldwide within the calendar year and inclusion in the anti-doping initiative. Online registration is available through Active.com. For more program details and deadlines for registration, visit Ironmancenter.com/pros.

CongrATulATions To The sCoTT bike sWeePsTAkes Winner Triathlete wants to congratulate 2009 Scott bike sweepstakes winner Mark Gruender of Appleton, Wis., on his new Scott Plasma 20. He took the bike, still in its shipping carton, to his local bike shop, Chain Reaction Cyclery, where owner Niki Gelhaar helped him fit and assemble it. Gruender plans to race the bike in the 2011 Ironman Wisconsin with his son. Good luck!

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february 2010

1,936 details counted.

photos: Jay Prasuhn

KONA 2009

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2009 WAS A YEAR FOR BIG PERFORMANCES. FROM CHRISSIE WELLINGTON’S WORLD RECORDS IN ROTH AND KONA TO ALISTAIR BROWNLEE’S SHEER DOMINANCE ON THE ITU CIRCUIT, WE WITNESSED LEGENDARY RACES ALL YEAR LONG. HERE’S A LOOK AT THE 14 BIGGEST PERFORMERS FROM THE PAST 12 MONTHS. BY BRAD CULP

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CHRISSIE WELLINGTON (GBR) Simply put, Wellington’s 2009 season will go down as one of the greatest of all time. The Brit raced seven times in 2009, winning all but two races and setting two very important world records in the process. At the Quelle Challenge in Roth, Germany, in July, Wellington stopped the clock in 8:31:59, breaking the existing iron-distance mark by almost 14 minutes. Her second record came on the sport’s biggest stage, the Hawaii Ironman, where she broke the most elusive mark in the sport. Wellington won her third consecutive Kona title in 8:54:02, besting Paula NewbyFraser’s course record by more than a minute. WELLINGTON’S 2009 RESULTS 1st Ironman Australia 1st Ironman 70.3 Kansas 6th Columbia Triathlon 1st Quelle Challenge Roth 2nd 5430 Long Course Triathlon 1st Timberman Ironman 70.3 1st Ironman World Championship

CRAIG ALEXANDER (AUS) Improving on his 2008 season should have been impossible for Alexander, but he made it look easy. The man known as “Crowie” won five Ironman 70.3 races before scoring a repeat win at the Hawaii Ironman. At the start of this season it was clear that the best runner in the sport had become an even better runner. Crowie kicked off the year by winning Ironman 70.3 Geelong with a 1:12:07 half-marathon. Such a showing of speed is typically reserved for the end of the season, but Crowie did it in February. He then outran Chris Lieto by 10 minutes en route to winning Ironman Hawaii 70.3. All year long it was clear that Crowie would be damn tough to beat in Kona, and he did not disappoint at season’s end, running to his second straight Ironman World Championship. ALEXANDER’S 2009 RESULTS 1st Ironman 70.3 Geelong 2nd Australian Long-Course Triathlon Championship february 2010

John Segesta/johnsegesta.com

CHRISSIE WELLINGTON (GBR)

OVERALL

Top: John Segesta/johnsegesta.com, Bottom two: Larry Rosa

Australia’s Mirinda Carfrae was the most dominant 70.3 athlete throughout the season, but finishing her first Ironman (as the runner-up in Kona) kept the fleet-footed Aussie out of the Ironman World Championship 70.3. So instead, our nod for this year’s half-Ironman standout goes to newcomer Magali Tisseyre of Canada. Tisseyre burst onto the 70.3 scene in June with a big win at Boise 70.3. The French Canadian broke the tape in Boise in 4:12:29, 24 minutes faster than she finished the same race in 2008. She followed up the win in Idaho with a runnerup finish (behind Carfrae) at the inaugural Ironman Calgary 70.3 and a third-place showing at the Timberman 70.3 in August. While the run was Tisseyre’s Achilles’ heel throughout the season, she bucked the trend at Clearwater by posting the fastest half-marathon of the day among the women. Her 1:20:31 run split outpaced race-winner Julie Dibens by more than four minutes and moved Tisseyre from ninth place at T2 to third at the finish—up 15 places from last year. Tisseyre’s 2009 iroNMaN 70.3 resulTs 6th Ironman 70.3 New Orleans 3rd Ironman 70.3 Florida 1st Ironman 70.3 Boise 2nd Ironman 70.3 Calgary 3rd Ironman 70.3 Timberman 4th Ironman 70.3 Muskoka 3rd Ironman World Championship 70.3

Joe gaMbles (aus) Alexander was the most consistent 70.3 performer throughout the year, but he too was a no-show in Clearwater (can you blame him?), so our february 2010

Craig alexaNder (aus).

Magali Tisseyre (CaN)

Short-CourSe (non-drafting) sarah haskiNs (usa) America’s new queen of short-course was only able to squeeze four non-drafting events into her busy ITU schedule, but four races were enough to score Sarah Haskins her first Toyota Cup title. The 2008 Olympian also had a solid year of draft-legal racing, capped off by a fourthplace finish at the ITU World Championship Series Grand Final in Australia. But it was stateside where Haskins was at her best, netting a pair of wins in Minneapolis and Chicago and finishing as the runner-up in L.A. and Dallas. At only 28 years old, Haskins appears to be the Red, White and Blue’s best chance for a triathlon medal at the 2012 Olympic Games in London. haskiNs’ 2009 shorT-Course (NoN-drafTiNg) resulTs 1st Lifetime Fitness Triathlon (Minneapolis) 1st Chicago Triathlon 2nd Kaiser Permanente L.A. Triathlon 2nd Toyota U.S. Open (Dallas)

Magali Tisseyre (CaN)

70.3

award goes to another Aussie. Joe Gambles made a name for himself by winning the bike prime at the 2008 edition of Clearwater and this year he proved he’s much more than just a really fast biker. The highlight of his 2009 season came at Vineman 70.3 in Northern California, where Gambles won one of the most competitive races of the season with a new course record of 3:49:18. The Aussie followed up his Vineman victory with another recordsetting win at Lake Stevens before wrapping up the season with a fifth-place showing at the 70.3 World Championship. gaMbles’ 2009 iroNMaN 70.3 resulTs 4th Ironman 70.3 Geelong 5th Ironman 70.3 California 3rd Ironman 70.3 Boise 1st Vineman Ironman 70.3 1st Ironman 70.3 Lake Stevens 5th Ironman World Championship 70.3

Joe gaMbles (aus)

1st Ironman 70.3 Singapore 1st Ironman 70.3 Hawaii 1st Ironman 70.3 Boise 5th Lifetime Fitness Triathlon 1st Ironman 70.3 Muskoka 1st Ironman World Championship

triathletemag.com

We stand by our pick of Alexander as the overall male triathlete of the year, but Big Matty Reed made us think twice about it. Reed competed in three distinctive race formats throughout the season and posted impressive finishes across all three. While he recorded a pair of wins at the half-iron distance, the 6’4” father of two was at his best on the Lifetime Fitness Series circuit, winning three of the five stops including the U.S. Open Championship in Dallas. Those three wins gave Reed his first Toyota Cup crown, which he then followed up with a thirdplace finish at the Ironman 70.3 World Championship. Reed’S 2009 ShoRt-coURSe (non-dRafting) ReSUltS 1st Miami International Triathlon 1st Lifetime Fitness Triathlon (Minneapolis) 3 rd Nautica New York City Triathlon 1st Chicago Triathlon 1st Toyota U.S. Open (Dallas)

ITU eMMa Moffatt (aUS) There’s something about women from Australia named “Emma” that makes them really fast at swimming, biking and running. Aussie Emma Snowsill dominated the 2008 ITU season, but Emma Moffatt took over the reins in 2009 and finished the year with the ITU World Championship Series crown. Not only was Moffatt on her game at the Championship Series events, but she also won the $250,000 Hy-Vee Elite Cup in Des Moines, one of the most competitive races of the season. Moffatt seldom had an off day throughout the year, winning five stops on the ITU’s new Dextro Energy Championship Series including the Grand Final in Australia. Moffatt’S 2009 itU ReSUltS 2nd Mooloolaba ITU World Cup 2 nd Dextro Energy ITU World Championship Series Tongyeong

1st Dextro Energy ITU World Championship Series Washington, DC 1st Hy-Vee ITU Elite Cup 1 st Dextro Energy ITU World Championship Series Kitzbühel 1 st Dextro Energy ITU World Championship Series Hamburg 1 st Dextro Energy ITU World Championship Series Grand Final (Gold Coast, Australia)

aliStaiR BRownlee (gBR) If there is a male equivalent of Chrissie Wellington, this 21-year-old Brit might be it. The lanky, unimposing youngster from Yorkshire owned the inaugural Dextro Energy World Championship Series, winning five of the seven stops, including the Grand Final. Basically, anyone looking to top Brownlee this year was forced to run close to 29 minutes for 10K and no one but the Brit was able to do so consistently. The 2012 Olympics may be more than two years away but it’s not too early to call Brownlee the favorite. BRownlee’S 2009 itU ReSUltS 1 st Dextro Energy ITU World Championship Series Madrid 1st Dextro Energy ITU World Championship Series Washington, DC 2nd Holten ETU European Championship 1 st Dextro Energy ITU World Championship Series Kitzbühel 1 st Dextro Energy ITU World Championship Series London 1 st Dextro Energy ITU World Championship Series Grand Final (Gold Coast, Australia)

XTERRA Melanie McQUaid (can) Julie Dibens may have won her third consecutive XTERRA world title but Melanie McQuaid dominated the bulk of the off-road season. The Canadian won six stops on the U.S. tour, culminating with a win at the USA Championship in Odgen, Utah. She finished the American tour with a perfect score of 600 points, easily winning her third series title. february 2010

Top to bottom: Paul Phillips/Competitve Image, John Segesta/johnsegesta.com, Delly Carr/triathlon.org, Delly Carr/triathlon.org

SaRah haSkinS (USa) . Matt Reed (USa) eMMa Moffatt (aUS) aliStaiR BRownlee (gBR) 50

Matt Reed (USa)

Top to bottom: Nils Nilsen/XTERRA, Nils Nilsen/XTERRA, Jay Prasuhn, John Segesta/johnsegesta.com

Breakthrough ViRgiNia bERasaTEgui (sPN) Virginia Berasategui wasn’t an unknown headed into this year’s Ironman World Championship, having finished sixth at Kona in 2008, but few had her marked as a podium contender prior to the race. It’s unlikely that anyone will look past the Basque again, after her blistering 5:01:41 bike split at this year’s Hawaii Ironman catapulted her to third place at the finish. The 34-year-old is now a bona fide superstar, but with Wellington and Carfrae each in her prime, we have to wonder if Berasategui february 2010

The writing was all over the wall at the end of the 2008 season: Raelert was going to be a long-course superstar. The two-time Olympian made his long-distance debut at the 2008 edition of Clearwater and finished as the runner-up to Terenzo Bozzone. Only one week later Raelert was on the starting line at Ironman Arizona, his first Ironman, which he went on to win by more than five minutes on the heels of a 2:46 marathon. This season was the first that Raelert dedicated to long-distance racing and it appears he’s found his niche. The 33-year-old ran side-by-side with eventual race-winner Alexander in Kona for 15 miles before dropping pace and finishing third. RaElERT’s 2009 REsulTs 7th Mooloolaba ITU World Cup 3rd New Plymouth ITU Oceania Cup 5th St. Anthony’s Triathlon 3rd Triathlon Buschhutten 3rd Schliersee German Championship 4th Ironman European Championship (Frankfurt, Germany) 1st Cologne 226 Half 3rd Ironman World Championship

MElaNiE McQuaid (caN). Nico lEbRuN (FRa)

Last year, South African superstar Conrad Stoltz narrowly took this category over Nico Lebrun. This proved to be another tough pick, but Lebrun gets the edge over Stoltz. The versatile Frenchman finished the year with a pair of XTERRA World Championship silver medals (the first coming at the Winter World Championship in March) and also took his first USA Championship in September. lEbRuN’s 2009 XTERRa REsulTs 2nd XTERRA Winter World Championship 5th XTERRA Midwest Cup 5th XTERRA Southeast Cup 2nd XTERRA Northwest Cup 3rd XTERRA Atlantic Cup 2nd XTERRA South Central Cup 1st XTERRA Northeast Cup 1st XTERRA Mountain Cup 2nd XTERRA Mexico Championship 1st XTERRA Lake Tahoe 1st XTERRA USA Championship 2nd XTERRA World Championship

aNdREas RaElERT (gER)

ViRgiNia bERasaTEgui (sPN)

Nico lEbRuN (FRa)

can climb any higher than third place at the Hawaii Ironman. bERasaTEgui’s 2009 REsulTs 1st Kaiser’s Bonn Triathlon 1st Avia Wildflower Long-Course Triathlon 1st Prague ETU Long-Distance European Championship 3rd Ford Ironman World Championship

Physically challenged Rudy gaRcia-TolsoN (usa) This pick needs no explanation. Rudy is only 21 years old and he has no legs, but last November he accomplished something few able-bodied athletes do when he finished Ironman Arizona. He didn’t use a handcycle and instead pedaled 112 miles using only his glutes. After narrowly missing the bike cutoff at the Hawaii Ironman, Garcia-Tolson got his redemp-

aNdREas RaElERT (gER)

McQuaid’s 2009 XTERRa REsulTs 1st XTERRA Lake Las Vegas 1st XTERRA Midwest Cup 1st XTERRA Southeast Cup 1st XTERRA Northwest Cup 1st XTERRA Atlantic Cup 2nd XTERRA South Central Cup 2nd XTERRA Northeast Cup 1st XTERRA USA Championship 3rd XTERRA World Championship

triathletemag.com

Versatility award Julie Dibens (GbR) If it hadn’t been for Wellington’s pair of record-shattering wins in Roth and Kona, Julie Dibens would be the easy pick for overall female triathlete of the year. This “other” British superstar was untouchable in winning her third consecutive XTERRA world title in Maui and then followed that up with her first Ironman 70.3 world crown in Clearwater, Fla., three weeks later. Dibens’ finishing time of 3:59:33 in Clearwater made her the first woman ever to finish the 70.3 distance in less than four hours. She was also a threat on the Toyota Cup circuit, finishing the season with a pair of podium finishes in Minneapolis and at the series finale in Dallas. Dibens’ 2009 Results 1st XTERRA Guam 2nd XTERRA Saipan 2nd Ironman UK 70.3 2nd Lifetime Fitness Triathlon (Minneapolis) 2nd Boulder Peak Triathlon 1st 5430 Long-Course Triathlon 4th L.A. Triathlon 3rd U.S. Open Triathlon (Dallas) 1st XTERRA World Championship 1st Ironman World Championship 70.3

Performance of the year ChRissie WellinGton at Quelle ChallenGe Roth July 12, 2009 It seems fitting that the year’s top performance was turned in by the world’s top performer. While Wellington’s record-setting win at the Hawaii Ironman was no doubt impressive, we feel her flawless race in Roth was the best single performance of the season. Yes, Roth is a much easier course than Hawaii, but course aside, the Brit’s Roth race was as close to perfect as they come. She combined a 50-minute swim, a 4:40 ride and a 2:57 marathon to finish in 8:31:59, 14 minutes faster than Yvonne Van Vlerken’s previous iron-distance world best. A time of 8:31 could win the men’s professional race at a number of iron-distance events and such performances put Wellington in a league of her own.

race of the year hy-Vee Des Moines itu elite Cup June 27, 2009 This race may not have been all that exciting until the run, but after the blazing fast 10K we were treated to one of the closest triathlon finishes ever captured on film. The pictures were pretty good too. This photo finish tells the tale of the tape: Canadian Simon Whitfield, triathlon’s first Olympic gold medalist, outkicked 2008 Olympic champ Jan Frodeno, Aussie Brad Kahlefeldt and Kiwi Kris Gemmell to win the $250,000 grand prize at the Hy-Vee Elite Cup in Des Moines.

hy-Vee Des Moines itu elite Cup.

triathletemag.com

february 2010

Top to bottom: Rich Cruse, Larry Rosa, Jay Prasuhn, Delly Carr/triathlon.org

RuDy GaRCia-tolson (usa). Julie Dibens (GbR) WellinGton at Quelle ChallenGe Roth

tion six weeks later in Tempe, entering T2 with half an hour to spare. After a controlled and steady marathon, Garcia-Tolson crossed the finish in 16:06:27, becoming the first double above-the-knee amputee to finish an Ironman.

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february 2010

A relAtive unknown A yeAr Ago, 27-yeAr-old CAnAdiAn MAgAli tisseyre is now one of the biggest threAts on the ironMAn 70.3 CirCuit. this Month’s Cover girl And our 2009 70.3 triAthlete of the yeAr tAlks About how she went froM A Multisport rookie to bonA fide superstAr in A MAtter of Months. IntervIew by brad Culp Triathlete Magazine: You dropped 22 minutes from 2008 to Rumor has it that you have some pretty psychedelic 2009 in Clearwater. Where did such a huge drop come from?

Magali Tisseyre: I don’t know if I expected such a big drop, but I hoped for it and I thought it might be possible beforehand. Having the right coach and doing triathlons almost full time was what I needed for that kind of improvement. I started training with Lance Watson and the Lifesport team. Last year I was training around 12 hours a week throughout the season. This year there were weeks where I was putting in 30 hours a week. That made a huge difference and it would not have been possible without having the right coach and team around me.

You seem committed to the Ironman 70.3 series. Are you curious about some of the other events out there, such as XTERRA or even Ironman; or are you happy just focusing on the 70.3 distance?

tastes in music. What kind of tunes do you rock out to to get pumped up?

Well I like all kinds of music, but before I race I always listen to trance music. I don’t know why—it just seems to always do the trick. Paul Van Dyk has to be my favorite. It’s a little weird but it does the trick.

What sports did you participate in growing up? I was really into boardercross (downhill snowboarding) as a kid in Quebec, but I broke my leg in one of my first races so I don’t do that anymore. I was also into dirt bikes for a little while but that didn’t last too long either.

You just moved from Quebec to Victoria in British Columbia. What prompted the move?

The reason I do half-Ironmans is because I want to be good at Ironman one day. That said, I’m fine waiting until it’s the right time to do Ironman. I want to have plenty of speed first. Once I feel I’ve done everything I can with the 70.3 distance then I’ll take on Ironman. I’m not completely ready yet but I’ve been thinking about trying my first Ironman in 2010.

I like Vic [Victoria] so far. I love my home of St. Sauveur, but it gets really cold in the winter so it’s nice to be on the ocean and in a warmer climate. They don’t really get any snow in Victoria so I can ride my bike all winter along. Every now and then they get a little snow and everyone panics but they don’t get any real snow—not like at home, at least. I moved because I had finally finished up my master’s thesis at McGill University in Montreal, and Victoria is a much better place to train full time.

Which Ironman race would you like to do first?

What was the topic of your thesis?

I’d like to talk to my coach about that first. I think maybe a race like Lake Placid, which has a lot of hills and isn’t too hot. I don’t want to go some place crazy hot for my first Ironman because I want to enjoy it a little.

Lance, your coach, seems to be a fan of training camps instead of keeping athletes in one location. What do you like best about the camps versus training in one place? I love training camp because I love to travel. The camps also help keep you from getting bored. It ensures that things are always changing and it keeps you from getting stuck in the same patterns. It’s a great way make sure you’re constantly improving.

What is your favorite training destination so far? Maui for sure. The whole team had a lot of fun while we were there. We hiked around waterfalls and rainforests and just hung out as a team. Oh yeah, the training was pretty good too. february 2010

Running biomechanics.

Ouch. Why didn’t you try something easier? McGill’s kinesiology program seemed focused on running and it was something I already had an interest in, so it just sort of worked out.

Do you think studying kinesiology helped you become a better triathlete? I learned quite a bit about the contribution of specific muscle groups to running and cycling and how factors such as bicycle frame geometry influence specific muscular activation. This helped me understand the importance of bicycle positioning and how it may influence the quality of the run off the bike. I definitely learned a lot about running injuries while I was doing my thesis and I think that has helped me as a runner, especially when it comes to things like selecting running shoes and identifying early signs of injury. Learning about this stuff has helped keep me injury free so far. triathletemag.com

Swim, Bike, Run 101

While there’s plenty of sound science available for eager neWbies to digest, an understanding of triathlon basics is all one needs to get started on the road to multisport success. in the folloWing 18 pages you’ll find advice for picking the proper gear, as Well as a number of tips for setting up everything from a training plan to a transition area. Whether you’re gearing up for your first tri or you’re getting ready for your first serious season, our beginner’s guide Will have you at the start line of your next race feeling fitter and more confident than ever before.

John Segesta/johnsegesta.com

by the editors

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february 2010

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15 gotta-haves: essential Beginner tri gear By Jay Prasuhn he sport of triathlon has three simple disciplines—you swim, you bike, you run. But you need a few key pieces of equipment to get yourself from the start line along the water’s edge to the finish line. And despite what you see at races—all the lightweight this and carbon fiber that—you don’t have to break the bank to get from point A to point B. Here’s a list of the bare essentials you really need to be ready for training and race day.

1. Bike If you’re just getting into the sport and doing your local sprint race, it can be your beach cruiser or mountain bike. If you’re diving in with an Olympic-distance race, we think Dad’s old 10-speed will do the trick. If the tri bug bites you, then start thinking about buying a more appropriate bike, maybe with clip-on aerobars. But for now, any bike will do. Take it to your local shop to be sure everything’s tight and safe, that the tires are aired up and that the chain is lubed (nothing like hearing squeak, squeak, squeak for 10 miles). Don’t worry about feeling fast just yet—that’ll come later. 2. Bike shorts Yeah, it might feel funny to have that diapery-feeling pad under you when pulling on cycling shorts. But that pad—or chamois—serves a purpose. Aside from padding, it’s made of special microfibers that not only move with the skin but move smoothly against the skin, preventing chafing. The cotton of your tighty whities might seem fine, but cotton actually abrades the skin. Not good. A basic cycle short for training will make your bike-riding experience much more enjoyable. 3. Flat kit Bag Gotta have this one (and know how to use the goods within). Installed underneath your saddle, this little bag should be stocked with the essentials should you experience a flat tire, including a mini-pump, a tube and tire levers. Check with your local shop to see if it offers seminars on how to change a flat. Because like death and taxes, flat tires are inevitable. Be prepared. 4. helmet No, you don’t need an aero helmet. And you don’t need a $225 one with vented channels and carbon fiber structure. A $75 brain bucket will protect your head just as well as the expensive ones. Just be sure to get it from your local bike shop, which generally carries brands that have passed standardized testing for safety. Bell, Giro and Specialized are among the top names in the category. 5. goggles We recommend getting two pairs of swim goggles—one clear or with light tinting (for swimming at indoor pools and race day under cloudy conditions), and a smoke-tinted pair that act as sunglasses on days when the sun in your eyes can make sighting the buoys during the race a challenge. Try them out in the store to be sure they fit. Some beginners find the mask style of goggles less claustrophobic than traditional goggles.

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6. Digital sports watch

After your first triathlon, you’ll want to pick up a little digital Timex to compare your times from that first event and see how you’ve progressed. A simple sport watch should offer split timing, allowing you to split up and separate your swim, bike and run times as components of your overall time. 7. race Belt Clip your race number onto this elastic belt, and strap it on once you’re headed onto the bike, turning it behind you so officials can track you. Once done with the bike and headed onto the run, turn the belt around so your race number faces forward, and smile for the cameras—the photogs can now identify who you are. 8. wetsuit This is one you want to be sure to test well before race day so you get used to it. There’s an inherent tightness that might feel odd at first, but that should go away the moment you get in the water. A swimming wetsuit is like a full-body floatie, helping you stay level on the water, as well as much warmer. 9. sunglasses On the bike and run, a basic pair of sport sunglasses, which can start in price at $45, are invaluable. Wind, bugs, raindrops, an errant squirt of energy drink from your bottle are all thwarted by your peeper keepers. (And, oh yeah, they’re great at knocking down sun glare too.) 10. running shoes Got a pair of running shoes you’ve been using to walk the dog? Those will be good enough to make your first foray into tri. 11. tri suit The idea of triathlon is to get from start to finish in the least amount of time, and changing from bike shorts into running shorts eats up that time, so using a tri kit allows you to wear the same outfit from start to finish. Comprising quick-drying fabric and a small chamois to make the bike ride more comfortable, the suit will help you get from swim to bike to run more swiftly. 12. running hat We’re out under the sun enough in races, let alone in training. Protecting your pate from the sun is important—as is the benefit of keeping the sun out of your eyes. 13. transition towel or mat This is a simple one: A towel or mat serves as a visual marker of where your bike is when you come out of the water. Many triathletes get towels that look as crazy as possible to make finding their spot even easier. It’s also a clean, dry place to stand while hauling off your wetsuit or putting on your run shoes. 14. water Bottle Gotta have something to sip on the bike, especially if you have a favorite energy drink, right? You can even take it out onto the run if so inclined. 15. wetsuit luBricant The constant movement of the neck while swimming often creates a friction rub on the skin. Products such as Bodyglide knock down that friction, reducing the likelihood of the dreaded wetsuit hickey. february 2010

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Gran Fondo bike rides are experiencinG a popularity explosion in america—and we’ve Found they’re a blast For triathletes lookinG to Get in that First 100-mile ride. By Jay Prasuhn s triathletes, we’re forever seeking the magic bullet, the easy way to get faster. While technology fuels our intrigue, it’s the simple stuff—i.e., boring ol’ work—that pays the bills when out on the road. But given a choice of a $4,000 super-aero frameset and a matching aero fit or a series of tough butt-kicking group rides, we should go for the gear. After all, we all know how to ride a bike. Well … no. First, to be clear (and let’s be honest with ourselves), as good as we think we are as cyclists, the stigma triathletes suffer among the cycling public is somewhat fair—after all, wobbling about in a pack aboard a bike with twitchy handling and aerobars equals sketchy. This I experienced firsthand with my maiden ride in a gran fondo, Italy’s 60

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Italy arrIves In amerIca

wildly popular version of a group club ride/race. My indoctrination last summer (appropriately aboard a road bike—a beautiful Colnago C-50 loaner, no less) took place at the most appropriate place: in Italy, at Granfondo Colnago in Piacenza. A gran fondo (literally “big ride” in Italian) is an organized group ride, absent the race element. While the “gran” part of a gran fondo is usually about a 100-mile event, there are typically shorter options, including about a 70-ish mile medio fondo and a 25- to 30-mile piccolo fondo short ride. I thought I’d fare pretty well on the rolling hills of Northern Italy. But in this mass start event with more than 4,000 riders, I was proved wrong as I was summarily served by lots of folks on shining Colnagos february 2010

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and Pinarellos—and finished mid-pack. That was a humbling first. So was the gentle “correction” the Italians had for me along the way. It doesn’t take a translator to understand the displeasure of an Italian for your lack of ability to: 1. pull through, 2. hold your line or 3. close the gap. All you need are the gesticulations and suddenly your riding sharpens up. So why fly to Italy to get served al dente by the Italians in a group ride? You don’t have to anymore. In 2008 San Diego saw America’s first ever gran fondo take place, and Levi Leipheimer debuted with a sellout of 3,500 athletes. This year? An explosion of no less than nine gran fondo-spirited events are spread across the country, and they join staid events like El Tour de Tucson and the Seattle to Portland Bike Classic. While many events resembling rides turn into glorified unofficial races, the spirit of a timed gran fondo is more that of a cruisy party on two wheels. And therein lies the difference. Held in generally idyllic locales, absent the pressure of a race (since it’s promoted as a ride), and generally attended by cycling’s elite (witness Paolo Bettini and Ernesto Colnago kicking off events in San Diego, and Levi Leipheimer starring as centerpiece for his own event), gran fondos are more inclusive and really about having fun, going your own pace against the challenge of the course. Along the way you meet new folks, maybe a new training partner. And while the gran fondo is the centerpiece ride, some events 62

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will offer a shorter medio fondo, or middle-distance ride around 75 to 80 miles, and a piccolo fondo ride around 30 miles in distance. “For anyone saying, ‘I want to ride 100 miles,’ this is a fantastic way to get into it,” says Gran Fondo USA race director Rob Klingensmith. “There’s the Italian element, there’s major entertainment at the finish expo. And cyclists want to have something performance-oriented, but fun without the whole racer anxiety. We want folks saying it was a fun day, not just a great ride.” How do triathletes mix into this? Well, there’s the technical benefits for a group not known for its technical bike skills. “Becoming a better road cyclist is so advantageous to triathletes,” Klingensmith says. Riding along in training at 78 percent taxes one aerobic zone. But go from 18 to 38 miles per hour, then recover, then go again, then respond to an attack up a rise, then close a gap, and your body won’t know what hit it. In a few months, your training partners won’t know what happened, either. “Being comfortable with riders around you gets your head around miles alone, getting the mileage in without being bored to tears. It’ll help set you up for the year.” And it’s by far the best way to get in that first-ever 100-miler; while one would think the old saying “misery loves company” would apply, this ain’t one of those times. “There’s a lot of energy and you feel like you’re just being pulled along by the energy of everyone around you,” february 2010

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Klingensmith says. “You just get sucked along, and you don’t realize the miles are passing by because you’re simply enjoying yourself so much.” For Gran Fondo USA, the focus is that Italian experience. The sport’s roots are steeped in Italian history (Colnago, Campagnolo, Pinarello, anyone?), and appropriately, its events typically kick off with a flotilla of Ferraris leading the mass start procession out of town. At last year’s Gran Fondo San Diego, the start was in—you guessed it—the neighborhood of Little Italy. “The feedback I was getting was in general—on the experience, the meal, the marking and jersey—was more than they expected compared to what they usually get in a century ride,” Klingensmith explains. “We wanted to balance the athletic experience with the Italian theme. It made a memorable experience.” Graham Fraser is best known for his

longtime work as race director at Ironman Canada. Today he heads up the Centurion series, with three events (Colorado, Wisconsin and California) debuting this year. And he admits Centurion was a selfish venture. “When I trained for triathlon, there were races. When I trained for running, there were marathons,” says Fraser. “But for cycling, I was like, ‘What do I do?’ This serves as a great outlet. We want triathletes who are using Centurion for training or are taking a break from triathlon. And it’s neat to deviate a bit, especially for triathletes so used to the routine.” With the exploding growth of these events across America, there’s a good chance triathletes can use these new century events to help them show at races and become stronger riders in general—with more respectable bike handling skills. And at worst, it’s another excuse for a tasty pasta carbonara carb load.

Gran fondos in america march 7: Gran Fondo USA, San Diego april 17: Specialized Sea Otter Gran Fondo, Monterey, Calif. may 1: Gran Fondo Moab July 17-18: Centurion Cycling, Lyons/Boulder, Colo. auG 8: Gran Fondo USA, Philadelphia auG. 7-8: Centurion Cycling, Madison, Wis. sept. 11-12: Centurion Cycling, Mammoth Lakes, Calif. oct. 9: Levi Leipheimer’s King Ridge Gran Fondo, Santa Rosa, Calif. oct. 24: Gran Fondo USA, Los Angeles february 2010

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Why your NeW year’s resolutioNs areN’t WorkiNg aNd What you caN do about it. By Ben Greenfield

ertainly the thought crossed your mind that an article about triathlon New Year’s resolutions should have appeared in our January issue. But by this time of year, just one month after the countdown to 2010, most triathletes’ lofty objectives have been long forgotten or deliberately forsaken. And it is now that the realization sets in that making a resolution involves far more than simply creating a vague goal. The problem is that either for lack of true belief in the resolution or for failure to mentally prepare to fulfill the resolution, most resolutions are doomed to fail. Think about typical triathlon resolutions: My eating will improve. I’ll learn to swim a straight line in the open water. I will run faster. I’ll start working my core. My cycling will become stronger on the hills. Most of these statements are resolutions to fix a perceived weakness. But as Jennifer Sage, a coach based in Vail, Colo., says, “There is a big difference between wanting something and being prepared to receive it.” In the beginning of January, were you prepared to receive your resolution? Or did you just want it?

ConsCious vs. unConsCious To answer these questions, and to understand why most resolutions fail, you need to understand the concept that our conscious minds have very little control over our day-to-day actions and perceptions. 66

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Re-TRain YouR BRain

As a matter of fact, the conscious brain makes up about 17 percent of total brain mass, but only controls about 2 percent to 4 percent of our perceptions and behaviors. But the non-conscious brain occupies 83 percent of total brain mass and controls 96 percent to 98 percent of perception and behavior. The actual neural impulses in your conscious brain travel between 120 and 140 miles per hour, while unconscious impulses travel at nearly 800 times that speed. This allows the unconscious brain to process information at 400 billion bits per second, compared to the measly 2,000 bits per second of our conscious brain. Therefore, to fulfill your resolutions and truly change the underlying beliefs that control your everyday actions, you need to be able to access and influence the incredible power of your subconscious brain. John Assaraf, the author of “Having It All: Achieving Your Life’s Goals and Dreams,” gives fabulous insight into taking control over the subconscious by accessing a part of our brain called the amygdala, which he refers to as a “psychocybernetic trigger.” Every complex vertebrate has two amygdalae, which are almond-shaped clusters of nuclei located within the inner-front portion of the brain. Think of the amygdalae as subconscious thermostats that detect any efforts to change your current situation. When you are threatened with change, the amygdalae sense potential and real stress and respond by causing a release of neurotransmitters that result in anxiety, doubt and fear about the potential change. february 2010

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In evolutionary terms, of the clock reading 1:45 for When you feel AnxieTy AbouT Achieving such a response might every split, no matter how have kept a caveman from A neW goAl or TreAding inTo unknoWn hard you push. entering into unknown and You might resolve to beTerriTory, you Are likely To forSAke ThAT potentially dangerous terricome a hill climber on your pATh of chAnge, no mATTer hoW much tory, or from consuming an bike, but your amygdalae will you WAnTed iT. unrecognizable or poisonous sense that you’re surrounded food. But this same cautionby flat training ground and ary, subconscious mechanism that once acted to protect humans can convince you that you just can’t make the change without a high degree now hold us back from pursuing our goals and dreams. When you feel of discomfort or an extreme change in your training patterns. anxiety about achieving a new goal or treading into unknown territory, If you’re truly serious about achieving your resolutions, you must you are likely to forsake that path of change, no matter how much you literally re-train your subconscious mind and create new images to wanted it. Think of the amygdala as your internal thermostat that replace the state of mind that is holding you back. This process begins holds your body’s set-point at one steady temperature, keeping you with the practice of mental re-training, which first requires you to clearly safely inside your comfort zone of swimming slowly, running a subpar determine your goals and then develop the ability to state, mentally marathon, or granny-gearing every hill climb, even if that’s not where visualize and affirm them. you feel like you want to be.

The SubconSciouS Will AlWAyS Win

SeTTing your goAlS And Achieving Them

The power of subconscious doubt and the fear of moving beyond your comfort zone can effectively paralyze you into returning to your old patterns of behavior, or never changing them in the first place. And this is why most people fail at resolutions: They unsuccessfully attempt to overpower the subconscious mind with a conscious will to action, without realizing that in a mental tug-of-war, the subconscious will always win. Therefore, unless your conscious and subconscious minds are in alignment, no change will take place. You might consciously make a resolution to run faster, but your subconscious mind will still picture you as the high school clarinet standout who could never run faster than a seven-minute mile. Perhaps you are determined to speed up your 100-meter split in the pool, but your subconscious mind has a firmly fixed mental picture

The first step, goal determination, is straightforward and simple. In this process, you must be very clear about what you want, make your goals specific to a certain skill, include intermediate steps to reach your goal and ensure that your goals are realistic, achievable and measurable. Let’s say, for example, you are a triathlete who wants to race a faster half-iron triathlon three months from now. First, break down the event into specific goals. One such goal would be to become faster in the 1.2-mile swim. But you must not simply set a resolution to become a better 1.2-mile swimmer, as this goal is not clear or measurable. Instead, you should make a resolution to, for example, develop the ability in the next 10 weeks to swim 1.2 miles in less than 30 minutes by improving your threshold pace in the pool from a 1:40 100-meter pace to a 1:30, and be able to hold this pace for a 2K time trial. Now that you have a specific, quantifiable goal, you must include

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february 2010

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the intermediate steps to reach that goal. For example, you cannot simply jump in the water and swim harder next week to reach that 1:30 pace. Instead, your intermediate goals may involve shaving one second each week over the course of 10 weeks, and swimming a 2K time trial in less than 32 minutes at the five-week mark. Now that you have clearly determined your goal, you must be able to state it. This usually means writing it down and posting it prominently, such as on your refrigerator or in your training book. For example, “In 10 weeks: Swim a 1:30 100 meters and a sub-30-minute 2K.” Make sure that your written goal is easy to remember, so that you can see it in your mind’s eye during the mental re-training steps below.

Mental Re-tRaining Next comes the most important component, with which you may be less familiar: the process of mental re-training through visualization and affirmation. Although you have a clear, specific and measurable goal, your subconscious is still not prepared to accept that goal as achievable reality. Joe Dispenza, the author of “Evolve Your Brain: The Science of Changing Your Mind,” describes the process of goal visualization and affirmation as a type of mental and emotional workout that involves stating each desire, then acting each desire out in your mind’s eye with passion and emotion, at least twice daily. Using the same swimming example, the mental re-training process would begin with finding a situation in which you can concentrate, such as in your bed early in the morning, during the car drive to the pool or the in sauna in the locker room. You would then use your powers 70

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of creativity to imagine yourself swimming long, smooth and strong through the entire 100 meters. You are completely relaxed, but swimming faster than you ever have. See the clock in your mind’s eye. Where does it start? Where does it end? Literally picture the 12 at the top, and the 6 at the bottom when you finish. See yourself pumping your fist. The entire imagination process may take you only 30 to 60 seconds, but you should repeat the scenario four or five times through, and if possible, do it again at one other time during the day. As you engage in this process, it is important to remember that through PET scans, brain researchers have found that the brain responds in a very similar manner to actual and imagined events. As you mentally re-train your brain, it will develop neural pathways that reflect what is being impressed upon it, and through the process of habitual mental re-training, you will actually create a neural infrastructure to support and process your new goals. Your brain will literally accept the fact that you can and will swim your goal pace and emerge in less than 30 minutes from the water in your next half-Ironman. However, you must understand that it is not an instantaneous event. As a matter of fact, a NASA study on astronauts shows that it takes approximately 26 to 30 days of daily mental re-training for the subconscious mind to accept any new data as fact. In this study, astronauts were fitted 24/7 with goggles that inverted their visual field, turning their entire world upside-down. To monitor the stress of constant inversion, physiological responses such as higher blood pressure and heart rate were tracked. It was not until 26 to 30 days after first beginning to wear the glasses that the astronauts began to mentally accept their altered world and show the physical signs of being unstressed and comfortable in the new environment. The researchers hypothesized that after this amount of time experiencing changed visual information, the astronauts’ brains had created a neural connection or thought pattern based on consistent new data that was eventually accepted as truth. This is the same strategy that you will use to prepare your body to receive your resolution. The upside-down glasses will be your mind and imagination, and the astronauts’ inverted world will be whatever new physical state you are attempting to reach, whether it’s swimming a sub-30-minute 2K, running a marathon PR or achieving a podium finish at your next race. By engaging in about a month of daily mental re-training immersion that focuses on achieving your resolutions, you can successfully reset your internal thermostat and smash through the barriers that are holding you back from achieving your goals. But in a triathlete’s busy schedule, mental re-training has the potential to become yet another hassle, another workout or another planned activity in your already hectic life. So try to find a way to make your visualizations fit into your schedule, such as during your long run, easy bike ride, drive to work or morning stretch. By habitually seeing your goal and believing your goal, you will achieve your goal, and you will never again be the triathlete with a forsaken New Year’s resolution.

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The Dos anD Don’Ts of TransiTion By Jay Prasuhn ro triathletes move through the transition area in poetic motion. You would never know they had just done a hard swim the way they dash in, don their helmets and sunglasses and swipe their bikes in one seamless movement, heading out for the ride. Seeing them come in to start the run is equally impressive. Then there are the rest of us—the chaos theory in full effect. The blood has yet to move from the arms to the brain, and we’re dashing about, wetsuit pulled over the head, running, stopping … looking, doubling back, going down the row to our bike. There are a few unspoken laws associated with the transition area. Sometimes you gotta learn by taking your lumps. Or just read below, avoid the trouble and earn the gratitude of your fellow competitors.

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Bring a PumP. You could rely on the guy next to you, but that’s not fair to him as he’s trying to prepare for his race and is finding his pump pulled away every four minutes. Be self-sufficient and bring your own floor pump to top off the air in your tires on race morning. Bring ToileT PaPer. You’ve stood in line for the Porta Potty, made it to the front and entered to find no T.P. There’s more than enough stress on race morning than to have to deal with the drama of having your wetsuit around your ankles five minutes before your wave goes off. Bring a roll in, and once you’re done, leave it behind for someone else. It’s a karmic pay-it-forward thing that everyone will appreciate. KeeP Your eYes PeeleD. Folks dashing for age-group glory can move like a bull through a China shop, mowing over anything in their

february 2010

At Speedplay, we’re serious about making the best pedals. We obsess about speed, power, biomechanics, and engagement security. We obsess about user-friendliness, function, comfort, and durability. We obsess day in and day out about boosting performance. We want you to see how we have rethought pedals from the ground up to create a system that is truly in a class of its own. We want you to feel how much lighter our pedals are compared to others. We want you to notice the thin, aerodynamic profile that allows the pedal to slip through the air with less drag. We want you to see that even though the pedal is compact, the cleat is substantial enough to provide a comfortable, stable power platform. We want you to measure our stack height to see how much closer your foot is positioned to the spindle for better power transmission. We want you to see how much further you can safely lean into a turn without scraping the pedals. We want you to notice the micro-adjustable range of float and the pinpoint accuracy of cleat setup. We want you to see that a double-sided pedal always faces up, making it much faster to engage. We want you to see that Speedplay pedals don’t require you to look down to get in because the recessed cavity in the cleat finds the pedal like a baseball glove grabs a ball. We want you to do all-out sprints from a standing start so you can feel how securely connected you are whenever you accelerate hard. We want you to notice how easy it is to disengage from the pedals. We want you to feel the silkysmooth precision of our cartridge and needle bearings. We want you to see that our premium pedals use rustproof stainless steel and titanium components for durability and aesthetics. We want you to notice that our pedal system’s engagement edges are made of hardened alloy steel instead of plastic. We want you to see that the locking mechanism of a Speedplay cleat is fully recessed so you can’t wear down the pedal contact area from walking. We want you to see for yourself that Speedplay pedals offer an unmatched package of performance features and benefits, but not at the expense of strength, safety, or functionality. We want you to see for yourself that the world’s top racers ride Speedplay pedals. We want you to know that we’re serious about making the world’s most technically advanced pedal systems.

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path. So keep an eye out for those overly excited competitors.

Take your Time. Haste makes waste in triathlon transitions. What kind of waste? Forgetting to put your race number on. Forgetting to take your bike helmet off. That kind of thing. Pace yourself through transitions just as you do when swimming, cycling and running, to ensure that you get it all right the first time. If that means sitting down to pull off the wetsuit or pull on your shoes, go for it. make a Pre-race Visual cue. You’ve just dashed from the water and are headed into a sea of bikes. Where’s yours? Be sure before the race to make a visual marker of which row your bike is in, and how far down the rack it is. Some tie a balloon to the rack to mark their spot (though you don’t see the pros doing this). Your best bet to find your bike is with a bright towel or transition mat—blaze orange, tie-dyed, the brighter the better. keeP a sPare seT of goggles. It’s happened before: You pull on those favorite goggles and … snap! The rubber strap breaks. Don’t test the chaos theory; have a backup set in your transition bag. And if it happens to someone nearby, you can bail him out by tossing him your spare. You may be out 10 bucks, but you’ll make it up in good karma. PracTice. Before some Saturday bike ride, find a spot at the park and practice the transition procedure you plan to execute on race day. Bring a pair of running shoes and a towel. You don’t need a rack; just lean the bike up against a wall and practice running up to the bike, putting on sunglasses and helmet and getting onto the bike. Likewise, set up an imaginary dismount line and practice safe, straight-lined stops and dismounts. It’ll make your race-day experience a familiar one.

Don’T

moVe bikes To creaTe Prime real esTaTe. Yes, that little space between the two bikes on the first rack would be perfect for your bike.

If the owners of the bikes aren’t there to ask if you can squeeze in, don’t take it upon yourself to do so. These folks got in line early to get those prime spots at the rack, and they won’t be keen to find that you’ve usurped the space. Move on down the rack and find an appropriate spot for your own goods. oVerreach your rack sPace. With only so much real estate between bikes on a packed transition area rack, everyone needs only a bit of space to place her towel, running shoes and visor. Pick a spot to either side of your bike and claim no more than the width of your backpack for your gear placement. You only need enough space to place one set of bike shoes, one set of run shoes, a running hat and a race belt. Anything more is too much. bring The kiTchen sink. A disturbing trend at races is that folks bring not only their essential gear (a towel, race shoes, visor) but also non-essentials. That would include a dish bucket to rinse feet after the swim and bike, or folding chairs. It’s a race; leave the comfort accoutrements at home. Try new moVes. Never done a flying mount onto your bike? Started a ride with your shoes already clipped to your bike? Done a rolling dismount? Don’t try it on race day. These techniques save time when done well, but race day isn’t the time to try them for the first time. Practice and perfect them in training. forgeT anyThing. The best way to avoid showing up at the race, opening your duffel—a duffel? really?—and realizing you’ve forgotten your wetsuit is to use a dedicated triathlon transition bag. They really do make a difference, with pockets and partitions for everything from wetsuit and run and bike shoes to keys and phone (so you’re not on an Easter egg hunt post-race to call and tell your spouse about your epic day). There’s a place for everything and everything’s in its place.

What’s on Your Plate? Living the active lifestyle doesn’t always leave time to prepare great meals. But for fuel-starved endurance athletes, there is no substitute for real food. In The Athlete’s Plate, professional chef and endurance athlete Adam Kelinson is your guide from grocery store to kitchen. Kelinson will show how to shop for and prepare delicious, balanced meals using earth-friendly foods that are locally grown and in season. Kelinson supplies more than 80 recipes designed for quick and easy preparation. Stop supplementing your health. Get back to real food for real performance with The Athlete’s Plate. Available in bookstores, endurance sports stores, and online at VeloGear.com. Or call 800-234-8356. Retailers visit velopress.com for pricing and ordering info or email wholesale@competitorgroup.com.

triathletemag.com

february 2010

FOSTER GRANT

Clearwater, Fla., site of the Foster Grant Ironman World Championship 70.3, may never have the mystique of Kona, but the flat-and-fast course on the Florida Gulf makes for ridiculously fast times and close races. For the fourth year in a row, the top men and women blew away what was previously thought possible at the 70.3 distance. Germany’s Michael Raelert took top honors among the men, finishing in 3:34:04—more than six minutes faster than the previous world-best for the distance. Brit Julie Dibens, only three weeks removed from winning her third consecutive XTERRA world title, was flawless in the women’s race en route to becoming the first woman ever to finish this distance in less than four hours.

Larry Rosa

Kiwi Terenzo Bozzone returned to Clearwater to defend his world title, but after competing in Kona for the first time a month earlier, a repeat win was not in the cards. The 24-year-old hit T2 with the leaders but faded to 31st at the finish.

Mario Cantu

Larry Rosa

Mario Cantu

Canuck Magali Tisseyre was not her usual self on the bike, entering T2 10 minutes back of the lead, but a day’s-best 1:20 halfmarathon moved Tisseyre up to third at the finish.

triathletemag.com

february 2010

Larry Rosa

Aaron Scheidies, left, has only 10 percent of his vision but still finished in 4:18:58 racing alongside his guide, Matt Ryan.

Paul Phillips

Eventual men’s champ Michael Raelert “passes” eventual women’s winner Julie Dibens. The pro women were given a head start to get them out on the course well before the age-group race got underway.

“I thought maybe if I had a good race I could be top five, but to win was unexpected,” Raelert said after stopping the clock in 3:34:04. His 1:09:05 half-marathon was almost three minutes better than runner-up Daniel Fontana of Italy.

Larry Rosa

Legendary Aussie Michellie Jones capped off her 2009 campaign by finishing sixth in 4:08:17.

february 2010

American Mary Beth Ellis, who trains with Dibens in Boulder, Colo., finished second for the second year in a row. triathletemag.com

Paul Phillips

Larry Rosa

At the recommendation of the Coast Guard, race officials opted to move the swim from the wild waters of the Gulf of Mexico to the sheltered confines of Clearwater Habor.

Mario Cantu

Paul Phillips

Italian Daniel Fontana was the fifth man into T2, but was able to run past Matty Reed, Andrew Starykowicz and Greg Bennett to grab the runner-up position.

Paul Phillips

Extra race marshalls limited drafting among the pro fields but keeping the 1,438 age-groupers from forming groups proved to be an impossible task at times.

American short-course star Laura Bennett sits up for a moment while receiving a warning from a race marshall.

FOSTER GRANT IRONMAN WORLD CHAMPIONSHIP 70.3 Clearwater, Fla.—Nov. 14, 2009 1.2-mile swim, 56-mile bike, 13.1-mile run

“I came here to win, so I’m a little disappointed to finish third,” American Matty Reed said. Here, the 6’4” Reed, right, surges past Greg Bennett. 78

triathletemag.com

WOMEN

Swim

Bike

Run

Total

1. Julie Dibens (GBR)

24:12

2:07:09

1:24:38

3:59:33

2. Mary Beth Ellis (USA)

24:31

2:10:52

1:24:43

4:03:49

3. Magali Tisseyre (CAN)

26:00

2:15:11

1:20:33

4:05:27

4. Caroline Steffen (SUI)

25:42

2:08:23

1:26:49

4:05:33

5. Laura Bennett (USA)

24:27

2:17:01

1:22:43

4:07:39

MEN

Swim

Bike

Run

Total

1. Michael Raelert (GER)

21:58

1:59:30

1:09:06

3:34:04

2. Daniel Fontana (ITA)

21:55

1:59:25

1:12:01

3:36:44

3. Matt Reed (USA)

21:59

1:59:02

1:13:12

3:37:50

4. Sylvain Sudrie (FRA)

21:57

1:59:36

1:12:47

3:38:02

5. Joe Gambles (AUS)

22:19

1:58:52

1:13:24

3:38:19

february 2010

SPRINT THE ULTIMATE

TRIATHLON AGE GROUP

SERIES

EXPERIENCE

RAcE THE

INAUGURAL SERIES! FAST, FUN, FAMILY-FRIENDLY RACES ✓ Crystal awards for age-group winners ✓ Xl finisher medals for all athletes ✓ age-group only raCes ✓ 750-meter swim, 20-km bike, 5-km run ✓ post-raCe breakfast ✓ finish line festiVal with musiC & beer garden ✓ health and fitness eXpo

fOR mORE INfORmATION, vISIT cOmPETITOR.cOm/TRISERIES

John Segesta/johnsegesta.com

T R A INING

triathletemag.com

february 2010

TRAINING FEATURE: THE BASICS OF SPEED & DISTANCE DEVICES

LANE LINES

BIG RING

ON THE RUN

FUNDAMENTALS

SPEED LAB

TRIATHLON HERESIES

103

105

107

If you want to learn to swim, jump into the water. On dry land no frame of mind is ever going to help you. Bruce Lee february 2010

triathletemag.com

The Basics of Speed And Distance Devices by Stephen McGreGor and Matt FitzGerald

efore you can train with a speed and distance device, you have to own one. The purchase of such a device is one you’ll want to make carefully. These tools are not cheap, so it’s important that you know as much as possible about the model you favor before you take it home, lest you suffer from $150 or more worth of buyer’s remorse. There are significant differences between models, and none of them is every runner’s favorite. You will greatly increase the odds of purchasing a device you’re happy with if you first educate yourself about all of the major brands.

Garmin In our experience, Garmin makes the most reliable GPS devices. They are quite accurate and are the least likely to have their signals interrupted mid-run by clouds, trees and other obstructions. Garmin was also the first manufacturer of speed and distance devices to install the GPS inside the wrist display unit, so there is only one piece of hardware to worry about (besides the heart-rate monitor strap). Many runners prefer this design to that of the Timex and Polar systems, which have a separate wristwatch and GPS unit worn strapped around the upper arm. In our testing, the Garmin Forerunner’s distance readings were consistently 98 to 99 percent accurate on roads. They were considerably less accurate on running tracks, however. If you purchase a Forerunner with plans to use it regularly on running tracks, we strongly recommend that you also buy the foot pod accessory that allows you to instantly convert the Forerunner into an accelerometer-based speed and distance device. The foot pod looks like a 84

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miniature computer mouse and is attached to the top of either shoe through the laces. It also can be placed in the accelerometer pockets of those running shoes that have them, such as certain Adidas models. When the foot pod and the Garmin speed and distance device are both switched on, the device detects the foot pod and prompts the user to link to it so that it receives speed and distance data from the foot pod instead of its built-in GPS. You can calibrate the accelerometer right on the track for better accuracy. The foot pod enables you to use the unit indoors on a treadmill, as well. There is also a Garmin speed and distance device that contains no GPS and is strictly accelerometer based. Garmin’s Forerunner line deserves high marks for accuracy, reliability, and ease of use. What it lacks is any cool proprietary features to compete with Polar’s Running Index and Suunto’s Training Effect, which more fully realize the potential power of this type of technology. With the purchase of MotionBased, now called Garmin Connect, a Web application that imports GPS data into functional analysis and online mapping tools, Garmin offers the most sophisticated mapping features of any company in the business. It allows you to do all kinds of cool things, such as wirelessly share workout information with other Garmin users and replay past workouts on a map, with a moving dot representing your progress along the route, to compare your pacing in different workouts on the same course at various points in the training process. Some of the most useful tools on the device are more basic. A Virtual Partner helps you maintain a predetermined target pace in workouts and races by showing you exactly

where you are in relation to a little stick figure who maintains that pace perfectly (for example, “You are ahead by 0:15”). An autolap feature can be used to collect split times at any distance automatically as you run. You also can store a large number of preprogrammed workouts on the device, which guides you through the specific workout you’ve selected as you execute it. You can even download entire training plans onto the device, which then coaches you through each workout day by day. Finally, Garmins are the only speed and distance devices that allow the user to program 10 pace zones—for example, all 10 zones of the Pace Zone Index. Some Garmin speed and distance devices can be mounted on a bike handlebar and used as a cycling computer. All models are sold either as stand-alone speed and distance devices or with an integrated heart-rate monitor.

nike The world’s largest sporting goods brand entered the speed and distance device market with the Triax Elite, which, like competing devices made by other brands, consists of an accelerometer foot pod, a wristwatch, and a heart-rate monitor strap. The Triax Elite is still on the market, but it has been hugely overshadowed by Nike+, which has radically changed the face of the speed and distance device market. Nike+ has taken this technology to the masses. Companies such as Timex and Polar number their annual sales of speed and distance devices in the tens of thousands of units. Co-developed by the Apple computer company, the Nike+ was purchased by nearly half a million runners in its first three months on the market in 2006. Nike has taken the bold step of making nearly all of its running shoes Nike+ compatible, which means they are designed with a recess underneath the insole where a small Nike+ accelerometer, sold separately, can be placed. It sends information on speed and distance either to an Apple iPod, which transmits the data audibly to the runner through headphones, or to a wristband for visual display. Workout data can then be uploaded onto a Mac or PC and, from there, uploaded onto a personal online training log. Nike has created a lot of excitement around the Nike+ with a brilliant marketing campaign that includes online team challenges, in which groups of runners vie to log the highest cumulative Nike+ distance over a designated time period. The Nike+ is not suitable for serious performance management, however. In general it is less accurate than most other speed and distance devices and becomes increasingly inaccurate as the runner’s speed increases above or decreases below the pace that was run during the device’s initial calibration. Thus the data february 2010

John Segesta/johnsegesta.com

T R A INING

T R A INING collected in variable-pace workouts such as the typical interval session are worthless. In addition, the Nike+ website’s data analysis tools lack sophistication. For all of these reasons, we recommend that Nike fans wanting to commit to digital performance management purchase the Triax Elite. It is significantly more accurate than the Nike+ system and it comes with full-featured performance management software. The foot pod, which must be attached to the laces of a shoe, is rather bulky compared to the Nike+ accelerometer unit, however.

Polar Polar made athlete heart-rate monitors for many years before the company produced its first running speed and distance device. Given Polar’s technological heritage, it was only to be expected that the company would decide to include an integrated heart-rate monitor with each of its speed and distance devices. And they are the best heart-rate monitors on the market, featuring comfortable, durable chest straps, smooth heart-rate readings and cool proprietary features. Among these features (not all of which are available on every model) are recovery measurement time, which measures how quickly your heart rate drops at the end of a workout; OwnOptimizer, which is a built-in modified version of orthostatic testing; and the Running Index, which rates each run through a complex analysis of the relationship between your pace and heart rate in a given run. Most of Polar’s speed and distance devices use accelerometer technology. As with other brands, the accelerometer is contained in a foot pod that is attached to the shoe, but it’s smaller and easier to attach and remove than most. One downside of this convenience, however, is that even a slight shift in the positioning of the foot pod from one installation to the next may result in the need for recalibration. Runners who wear Adidas running shoes and apparel have another option. Adidas and Polar have teamed up to provide an integrated system, called WearLink, in which the heart-rate monitor is affixed to the running top and the accelerometer is placed inside the shoe, as in the Nike+ system. Just as some of Garmin’s GPS-based speed and distance devices can be converted into accelerometers with the purchase of an optional foot pod, some of Polar’s accelerometer-based models can be converted into GPS devices with the purchase of an optional GPS unit that is worn strapped to the upper arm. There’s no significant difference in accuracy between the two options, and Polar’s GPS unit lacks the sophisticated mapping support that Garmin’s 86

triathletemag.com

has. What’s more, only the accelerometer option allows the user to monitor stride cadence and length, which can be useful. Throw in the greater versatility of the accelerometer (more accurate on running tracks, usable indoors), and we think that with Polar’s speed and distance devices, the foot pod is the way to go. Polar’s performance management application, Polar Personal Trainer, is among the best. It is hosted online at Polarpersonaltrainer.com. When you connect the device to your computer and download a workout, it is logged into your online training calendar. Use the application to track your training by the day, week, or month through any variable from mileage to Running Index score. You also can use it to create complete training plans and then download them onto your device to follow day by day. Triathletes will be happy to know that Polar makes one speed and distance device that can be purchased with options that allow it to function as a bike computer and power meter.

Suunto Suunto is the “other” Finnish company that manufactures speed and distance devices for running. It was founded in 1936 as a compass maker. Suunto later began to supply divers with watches specially designed for their needs. Only within the past few years did the brand enter the endurance sport market. But while Suunto is a latecomer to the speed and distance device market, and their share of that market is but a sliver, it is widely agreed that their running products are as high quality as any. Suunto offers both accelerometer-based and GPS-based devices. However, only the accelerometer-based devices, which use a foot pod that is clipped to the laces of a shoe, are marketed specifically to runners. The GPS-based device is sold as a general outdoor sport unit. The easy attachment and removal of the foot pod make it convenient for runners who use more than one pair of shoes, but even slight discrepancies in placement create the need for recalibration, which requires a trip to the local running track. All models have the features runners want, including programmable pace and heart-rate zones and an auto-split feature. But some unique advanced features make Suunto’s offerings special. Most notably, these devices estimate excess post-exercise oxygen consumption (EPOC) and use these data to calculate the training effect of each workout (that is, how stressful it was). The devices also estimate respiration rate and oxygen consumption during workouts. Suunto also sells packages for triathletes. Along with a heart-rate monitor strap and foot pod, they include a pedaling cadence sensor and

a spoke-mounted sensor that deliver bike speed and distance data to the display watch, which is worn during both cycling and running. This setup allows you to easily capture data for a complete brick workout or triathlon event.

timex Timex introduced the first GPS-based speed and distance device for runners in 2002, but they got an assist from Garmin, who supplied the actual GPS unit. Timex contributed the wristwatch and the software. Runners and triathletes, many of whom had wished for such a technology for years, were enthralled by the Timex Ironman Speed + Distance, but it wasn’t perfect. The flow of data from communication between the GPS and satellites was easily interrupted by trees and cloud cover, and the GPS unit was cumbersome and bulky. The latest generation of Timex speed and distance devices exists in two lines: Timex Speed + Distance (no heart-rate monitor) and Timex Ironman Triathlon Bodylink (with integrated heart-rate monitor). These devices are significantly more refined than the first generation of Timex devices. The GPS unit is about half the size of the original, and the satellite connections are more reliable. In our experience, Garmin’s own branded speed and distance devices have fewer signal interruptions. Timex’s specialty is watches, and their speed and distance display watches are probably the best. They are light and stylish enough to be worn all day, they have the “takes a lickin’ and keeps on tickin’” factor, and they have a better variety of information display options than other devices. You can even configure your own custom display so that the watch shows the information you want to see where you want to see it. If you want to use your Timex speed and distance device for complete performance management, you will need to purchase an optional data recorder, a very small unit that you can clip to the waistband of your shorts, to collect all of the navigation and heart-rate data from each run. It is from this unit that you will download data onto your computer for use with Timex Trainer software, which is compatible with PCs and Macs. This software has all of the basic summary and graphing features plus a few unusual features, including a Course Statistics page that allows you to inspect the gradient of hill climbs. Triathletes may purchase a bike mount that allows them to use a single device for all of their workouts. This excerpt is from “The Runner’s Edge” by Stephen McGregor and Matt Fitzgerald. Copyright 2010 by Human Kinetics Publishers, Inc. Reprinted with permission from Human Kinetics, Champaign, Ill. Humankinetics.com february 2010

RUN LIKE YOU WANT TO BE SEEN. The only thing more important than an athlete’s performance is their safety, which is why Nathan Performance Gear™ has teamed up with the Ragnar Relay Series to serve as the official reflective sponsor for 2010. Reflective vests like the Nathan Flash will help keep runners safe as they participate in teams of 12 in the 24-hour, 200-mile relay at one of 10 events scheduled for 2010. Featuring 360-degree reflectivity with 400-candlepower reflectivity, the Flash, like all of Nathan’s reflective vests, has 1,200-foot visibility, the distance a driver moving at 60 mph needs to detect, react, and maneuver in time to avoid disaster. Nathan Performance Gear is available at specialty running and triathlete shops as well as sporting goods stores or at www.NathanSports.com.

OFFICIAL 2010 REFLECTIVE SPONSOR OF THE RAGNAR RELAY SERIES.

NORTHWEST PASSAGE JULY 23-24, 2010

NEW ENGLAND MAY 21-22, 2010

GREAT RIVER

AUG 20-21, 2010

NEW YORK

MAY 14-15, 2010

WASATCH BACK

LAS VEGAS

JUNE 18-19, 2010

OCT 22-23, 2010

WASHINGTON D.C. SEPT 24-25, 2010

FIND A RELAY NEAR YOU. www.RagnarRelay.com www.NathanSports.com

DEL SOL

FEB 26-27, 2010

SO CAL

FLORIDA

APRIL 23-24, 2010

TEXAS

NOV 19-20, 2010

COMING SOON

FLORIDA KEYS COMING SOON

John Segesta/johnsegesta.com

L a ne L ine S

efficient Sighting Techniques in Open Water By Sara McLarty

ighting the course markers in the open water is one of the trickiest aspects of triathlon. The most common question I am asked by novice triathletes is: “How do I see where I’m going?” Actually, seeing where you are going is pretty easy. It’s seeing where you are going while still swimming efficiently that is difficult. It becomes a Catch-22 at swim clinics. First, I teach athletes how to swim with their faces in the water and in a horizontal body 88

triathletemag.com

position. Then I ask them to lift their heads, scan the horizon and swim toward a cone on the pool deck. It can be tough to find a happy medium between swimming efficiently and in a straight line. Beginner swimmers in the open water can find this balance by swimming freestyle for about 20 strokes. Breathe normally, whether on the left, on the right or bilaterally. Stop swimming freestyle and immediately start

swimming breaststroke. Take four to five strokes with your head above the water. Look for the buoy during this time. When you spot the buoy, orient your body in the correct direction. Finally, put your face back in the water and return to basic freestyle strokes. Using this method, a swimmer continues to move through the water while looking for the buoy. If the breaststroke is uncomfortable or too challenging, try sidestroke or dog paddle. Sighting is efficient as long as the swimmer is making forward progress while scanning the horizon for the buoy. Using breaststroke or sidestroke is a great deal better than treading water because you’re continuing to move toward the swim exit. If you are a beginner, practice february 2010

Matty “Boom Boom” Reed debuted his new Fuji D-6 Signature bike in style winning the Miami International Triathlon. Seven wins in 2009 later, including the Lifetime Triathlon Series Championship, Matt is primed and ready to tackle 2010 as he sets his sights on the 2012 London Olympics. Helping him along the way is his new Fuji D-6 Matty Reed Signature Edition triathlon / time trial bike. Featuring innovative rear brake housing, integrated front brake cable routing and versatile independent adjust seat clamp system, it’s got as much boom as the Big Man himself.

fujibikes.com

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For free samples, email your mailing address to: :: processing@tri-swim.com :: www.tri-swim.com www.sbrsportsinc.com 90

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L a ne L ines this method in the pool before participating few strong kicks. This action helps keep my in your first open-water swim. feet near the surface. When I return my face to The second sighting method that I teach the water, I resume my normal kicking cycles. athletes is the same method that I use in my As for timing, I typically check on my competitions. After five years of competing at course in relation to the next buoy once every the world championship level of open-water six to 10 strokes. When my right hand enters swimming and triathlon, I believe it is the the water above my head, I quickly press down most efficient and fastest way to go. with my arm right before I start my pull. First, let’s think about why efficient sight- This gives my upper body a slight lift in the ing is so important. The triathlon swim course water. I lift my head just enough to raise my is laid out with a series of markers, usually eyes above the surface of the water. As soon inflatable buoys, which all the athletes must as my eyes are out of the water, I swing my swim around. Some courses require that the face around to the right side, take a normal buoys be kept on the right side for a clockwise breath, return my entire body to horizontal swim, while others are counterclockwise position and continue swimming. By turning and the buoys must be kept on the left side to the right, I have plenty of time to take a at all times. However the course is set up, breath before my right arm completes the the shortest distance is a straight line from recovery phase. one buoy to the next. If I see that I am Good sighting will directly on course with Good sighting will increase increase your chances the buoy, I complete your chances of staying six to 10 more strokes of staying on course and decrease the total on course and decrease before checking again. number of meters you If the buoy does not the total number of meters show up during my have to swim. An athlete with poor sighting millisecond scan of the you have to swim. who takes a zigzag line horizon, I sight again, from start to finish will swim a longer total and again and again—as many consecutive distance than the athlete who swims a clean, strokes as necessary to get the buoy back in straight course. front of me. Each time I lift and sight, I check The mechanics of sighting are very simple. out a different direction. I time the waves You lift your head to get your eyes above the differently. I look for other people swimming. water line so you can see forward. But this I know I can’t be too far off course because I motion interferes with the normal freestyle sight very often. My method loses almost no stroke. A good swim coach will tell you that momentum in the water so I can sight often, maintaining a horizontal body position in the keep an efficient body position, and take the water is the fastest and most efficient way to straightest line from start to finish. swim. Keeping your head in line with your Practice this method, or your own spine is critical. Don’t bury it too deep under method, in the pool during swim practice. I the water and don’t lift it too high out of the consider this a freestyle drill and enjoy seewater. So, how do we reconcile this advice ing my athletes working on sighting during with the need to sight? warm-up sets. Practice in all water conditions: Balancing the two is as simple as arching calm, choppy, wavy, salty, fresh, etc. Also, your back. Imagine a swimmer from a side practice with your wetsuit on. The fit and angle. If the swimmer raises her head, her legs style of your wetsuit will dictate whether any sink in the water. When the swimmer lowers alterations need to be made to this method. her head back to a neutral spine position, it The most critical factor for me in a wetsuit is takes time and energy to bring the legs back preventing chafing on the back of my neck. to the correct position. Efficiency and forward Good anti-chafing cream helps me make it momentum are lost during this exchange. through the event. If the swimmer arches her back at the same Next time you are in an open-water time she raises their head, her legs and feet event, don’t forget these critical steps for remain at the surface. By lowering the head fast and efficient sighting: Arch your back, and relaxing the back at the same time, the kick harder, lift only your eyes out of the swimmer returns to a neutral spine position water, breathe to the side and sight only as almost immediately. necessary, but as often as necessary. With In my own use of this technique, I have practice and implementation on race day, also found that I naturally kick just a little you might find that your new best time is bit more while I perform my sighting. When due to swimming a more direct route around I raise my head and arch my back, I toss in a the buoys. february 2010

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b i g r ing

Proper Hydration and nutrition to Fuel Your rides By Mark Deterline

he longer you ride, the more important a role hydration and nutritional supplementation play in your performance 92

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and recovery. When it comes to maintaining optimum hydration and energy levels, the simplest approach is almost always best.

So Simple itâ&#x20AC;&#x2122;S Difficult Because of its importance in performance, muscle health and even survival, hydration should be addressed first in a few sound practices: HyDration iS one of tHe eaSieSt tHingS to Do, but itâ&#x20AC;&#x2122;s equally as easy to neglect. Since you know you should be drinking constantly, simply reaffirm your commitment to do just that by consuming primarily water and february 2010

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b i g r ing tea, diluted fruit juices (keeping an eye on calories) and drinking plenty of water. EnsurE you’rE hydratEd bEforE you Eat, on or off the bike. Try employing the pre-mealglass-of-water rule: Drink a large glass of water before you eat anything. This helps you stay hydrated, but also ensures that you won’t mistake thirst for hunger. drink frEquEntly and consistEntly on thE bikE. The worst thing about staying truly hydrated is the need to pee all the time. Having to pee when you’re on a road or mountain bike is a drag, especially for women. As a general rule, cyclists should have the urge to “go” at least once every hour. If you ever stop during a ride or race and there’s a water source, whether or not you’re feeling thirsty or need a water refill, drink out of one or both of your bottles and then top them off. If it’s a long or hot ride, take a packet of your favorite drink mix to add to water at stops along the way. If your mix doesn’t include electrolytes, take along sodium tablets or the increasingly popular gummy hydration chews. If you’re about to go up a big climb and don’t want unnecessary weight, be sure you won’t need the water on the other side. Always play it safe.

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caloric intakE bEforE, during and aftEr Naturally, caloric intake and hydration go hand in hand since each influences and facilitates the other. There are voices in the endurance nutrition sector gaining increased attention, having first secured a following in bodybuilding circles. They assert that high-quality starches boasting special molecular footprints provide athletes’ muscles what they really need—rapidly digested and absorbed carbs. This is best known as the so-called waxy maize craze, but there is growing interest in Vitargo. Vitargo is an engineered carbohydrate that is sugar-free but absorbed through the gut faster than most other carbohydrates (whether they’re sugars or complex carbs). Easily absorbed carbohydrate sources are relevant to all three facets of sports nutrition: pre-exertion loading, sustained energy during training and racing, as well as superior recovery through more efficient and effective glycogen repletion during the 30-minute recovery window. Anthony Almada, co-founder of EAS [now a product owned and marketed by Abbott Nutrition] now championing his patented Vitargo S2 product, loves to emphasize

three things: gastric emptying, digestibility and absorption. “Carbohydrates that are closer in form to those stored in plants spend much less time in the stomach and are more rapidly digested, absorbed and delivered to the liver and muscles, sustaining high work rates and providing post-training glycogen replenishment without bloating,” Almada says. Reid and Eileen Swanson of Tri Lab Coaching based in California emphasize experimentation and practice followed by consistency: “Calories burned should be mirrored by calories consumed as closely as possible. Determine your baseline in training. By baseline, we mean what you tend to burn and what can you consume while training, such as your ideal volume of water, electrolytes and caloric intake per hour. (For example, a 165-pound elite male triathlete might require 24 ounces of electrolyte drink, 200 milligrams of sodium and 400 calories each hour.) “Determine which foods and beverages can deliver these volumes into your system— i.e. you must be able to comfortably digest and absorb them—so you can convert all that into energy. Make a note of your established nutritional intake; this will reinforce what you plan to consume on race day.” Since the process of digesting normal or real food takes time, it is crucial to implement high-quality supplements before, during and after exercise to perform at our best. Almada emphasizes that athletes must have access to carbs that rapidly transition through the gut, are easily digested in the small intestine then quickly absorbed to provide fuel to muscles. That doesn’t mean de-emphasizing fresh foods or falling into the trap of seeking “better living through chemistry,” Almada insists. “After all, what is more natural than a pure starch extract from one or more of our trusted crops over thousands of years?” These products are called supplements for a reason. Nutritionists have been searching for natural, healthy ways to harness energy sources in their most basic forms to enable our bodies to absorb what they need within the framework of extensive and repeated exertion. Effective supplements will get glucose into your blood and muscles more quickly to provide essential fuel before and during a ride. And since “recovery is performance” and vice versa, one of the most important post-ride practices is the consumption of easily absorbed carbs within the 30-minute window. february 2010

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On t He run

Determining Your Long training run For Any Distance By Mario Fraioli

ow far is far enough? This is the question that troubles most triathletes when it comes time to plan the long run in their training program. Regardless of your race distance, there’s probably a long run penciled somewhere into your weekly training schedule. How long you should go depends largely on the distance of your primary race, and on whom you ask. At Ironman Lake Placid last July, 24-yearold Patrick Wheeler made a huge breakthrough at the 140.6-mile distance, winning his age group in just his second Ironman and finishing in 9:49:51. He capped off his stellar day with a solid 3:10:29 marathon, the 13th fastest among the field of 2,258 finishers. His longest single run in training before Lake Placid? 98

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“Two-and-a-half hours,” Wheeler admits. “And that’s my longest continuous run of the year.” As an athlete and coach for the Bostonbased Quantitative Triathlon Training Systems, Wheeler and his colleagues employ a unique approach to run training, capping an athlete’s single longest run for an Ironman at twoand-a-half hours, regardless of his or her ability level. “Most athletes we coach are between 2:10 and 2:15; some are only around two hours,” Wheeler says. “Obviously, the more durable a person is and the longer they’ve been doing it, the closer to the higher end of that range they’ll be, but the main goal is to get someone to a point where we feel they’re durable enough to finish the whole thing.”

In an effort to keep the quality of the long-run days high and instances of injury to a minimum, the coaches of QT2 Systems de-emphasize a single weekly long run in favor of a non-traditional “split” long run that is used throughout the training cycle. For more experienced, higher-volume athletes, that means two 90-minute runs in a given day, with the second run preceded by an easy 60-minute bike ride. Wheeler says that by splitting the long run into shorter segments with a few hours of recovery in between, athletes are better able to practice running with good form, as well as prime their bodies for the physical and nutritional demands of an all-day event. “The idea is to hit that second run already beat up and to force yourself physically and mentally to focus and run with good form,” Wheeler explains. “You’re not going to feel as bad as the last 10K in the Ironman, but it’s pretty close. It’s also to help force your stomach to get used to taking in food, digesting food and working out basically all day long.” february 2010

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There’s more than one way to get to the finish line, however, as Will Kirousis and Jason Gootman of Tri-Hard Endurance Sports Coaching will tell you. In Ironman training, Kirousis caps his athletes’ long run at 20 miles. Beyond that, he says, the risks outweigh the rewards. “That’s where the break point is,” Kirousis says. “Somewhere in that 16- to 20-mile range for the vast majority of people is enough. Going over that, you’re really just increasing the chances you’re going to get hurt. Does another two miles really make you a better runner at that point?” Differing from the QT2 philosophy of run training based around a single long run of up to two-and-a-half hours or split runs totaling up to three hours, Kirousis and Gootman prefer to assign their athletes’ long runs in mileage rather than minutes, citing the confidence of being able to complete a percentage of the marathon distance in training as a key factor in an athlete’s success on race day. “There are some people who would say, ‘Don’t go any longer than 2:45 or three hours, 100

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regardless of what level you’re at,’” Kirousis says. “Over the years we’ve shifted to mileage only because we found that for newer athletes especially, going on time could result in them doing a long run that was very short, and then over the course of the race they would break down. Even if their ability to metabolize fuel was good, their body just couldn’t handle the pounding as the race progressed. They didn’t have the resilience to deal with it.” Stepping down in distance presents a dilemma of a different sort with regard to the length of long runs, as many athletes training for an Olympic-distance or half-Ironman event are easily able to complete the distance. But just because you can run six miles in your sleep or knock off 13 miles on any given weekend, should you? Again, it depends on whom you ask. For Wheeler and the athletes of QT2, when someone drops down in distance, the length of the long run changes, but the basic principles of training remain the same. The emphasis isn’t on completing a certain percentage of the race distance during your longest run in training, but

instead centers on the accumulation of overall running volume, with the amount dependent on the ability and durability of the athlete. “For a half-Ironman, 90 minutes to two hours is the longest single run,” Wheeler says. “For Olympic distance, 75 to 90 minutes max. The volume is different depending on the person, depending on their volume when they came to us and what we feel is a safe level to build up to. But everyone will still do the split run, because you do typically run a little farther on a split run day than you otherwise would. I’ve done this now for three years myself and seen it work with the athletes I coach. I’m a big fan.” Gootman believes that when preparing for a 70.3 or an Olympic-distance event, an athlete can—and should—run a greater percentage of the race distance in training. The physical demands and risk of injury aren’t as great compared to the Ironman, he says, and knowing you can complete the distance gives you confidence on race day, regardless of your ability level. “As you go down [in race distance], the long-run distances start to become a greater percentage of the race distance,” Gootman explains. “For the half-Ironman, I’d say 10 to 14 [miles] is about my range. Less than 10 for a half-iron and a person, physically or mentally, is just not going to feel prepared. Even the person just looking to finish is going to need to feel good about being able to do so.” At the Olympic distance, Gootman says the length of the long run depends largely on the athlete’s ability level, as the physiological demands differ depending on how fast you’re running. “A really high-level athlete should certainly be doing long runs longer than the 10K,” he says. “Less than that is just not enough of a stress to develop their fatigue resistance because the nature of their race is largely anaerobic. For someone looking to finish their first Olympic, I think six miles gets the job done.” No matter the distance of your race or the training philosophy you choose to follow, the overarching answer to the question of long-run distance is that it should be far enough that you’re confident you can complete the distance, but not so far that you’re not able to go the distance on race day. “We try to keep the long run at 35 percent of the overall weekly run volume,” Wheeler says. “In the end, all the fitness in the world doesn’t mean anything if you show up to the start line with an injury.” Mario Fraioli is a freelance writer living outside of Boston. He is a 2:28 marathoner and coaches runners through his website at Mariofraioli.com. february 2010

John Segesta/johnsegesta.com

On t he run

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Just get on and go! This adds value to the ride, so a 50-minute ride on the trainer is equal to an hour outside.

stRuCtuRe YouR WoRkouts

Learn to Love Your Trainer By Ian Murray

old, snowy winters don’t have to interrupt your training; just turn to the indoor trainer. Indoor trainers don’t limit your bike training. In fact, even athletes in the sunny climates should log some time on a trainer during these pre-season months. A trainer is more specific than a spin bike, a stationary bike, a recumbent stationary bike and on down the list of pedaling actions that move further and further away from the training principle of specificity.

Choose the Right tRaineR A bike trainer is a device that clamps onto your rear axle and presses a resistance roller against the rear tire so that you can ride in place. They come in three basic categories: Wind tRaineR: Less popular today and thank goodness, as the resistance generated from its small fan isn’t as loud as a 747 at takeoff, but it’s far from silent. Mag tRaineR: A bit more expensive and quieter. Fluid tRaineR: More expensive and quieter than its Mag brethren. Most trainers are durable. It’s a worthwhile investment and a device that will serve you well for years to come. Buy a steel skewer for your rear wheel so that the bike sits more securely in the trainer’s clamp, but most new trainers come with this. Also buy a wheel block that raises the front wheel, leveling off the bicycle, but this can be faked with something like a phone book. The great thing about indoor trainers is that there are no interruptions on a trainer like there are on the road—no stop lights, no delays.

The same basics apply in any workout. Start with a warm-up of 10-12 minutes. Put in some technical focus for three to five minutes. Perform the main body of your workout, and then follow with seven to 10 minutes of cool-down. Three rides a week in the winter will keep you in shape and improve your bike ability. dRill Ride. The main body consists of four sets of 30-second one-footers, with two minutes of recovery. To perform a onefooter, remove one cleat from the pedal and rest that foot safely on the frame of the trainer. Concentrate on 30 seconds of smooth, fluid circles using just one foot. Switch feet and take two minutes of easy spin with both feet as recovery. The next drill is four 30-second spin-ups with two minutes of recovery. To perform a spin-up, start at 90 rpm in a moderate gear. Gradually increase your cadence to 95, 100, 105 rpm and so on while still in the same gear. After 15 seconds of increasing cadence, get to your fastest spin, which is still very smooth (no hopping around in the saddle), and hold that for 15 seconds. Take two minutes of easy circles between each for recovery. inteRval Ride. After a solid warm-up, shift into a higher gear and commit to a strong two minutes. You can determine how intense that effort should be with a heart rate monitor, by rate of perceived effort or by breath rate. Then, spin easy for three minutes. Start with three rounds, and as fitness develops, go to four or five rounds. After that, increase the duration of the effort. Eventually, reduce the recovery time. steadY state. After a solid warm-up, settle into a pace that will last 15-30 minutes. Make this a challenge, but not nearly as intense as the effort in the interval ride. Again, use either heart rate, perceived effort or breath rate to decide on the intensity. Hold this effort steady and strong for the full duration, and concentrate on good pedaling mechanics. Be sure to leave plenty of time for a quality cool-down.

TLD Bolt tri.avia.com

Ian Murray is an elite-level USAT coach and the writer and host of the DVD box set TriathlonTrainingSeries.com.

february 2010

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speed l a b

answers on carbs, salt By Tim mickleBorough, PhD Dear SpeeD Lab, I am interested in learning more about the recovery phase after training and competition. I know eating carbohydrates is important after working out, but what about fat? Also, when is the best time to consume carbohydrates after racing? Ryan Brown Chicago

ryan, Early studies on post-exercise glycogen resynthesis suggested that the optimum amount of carbohydrate is about 1 gram per kilogram of body weight, consumed immediately after exercise and at two-hour intervals until the next meal. Carbohydrates that stimulate a large insulin response (high glycemic index carbohydrates), as a consequence of increased blood glucose concentration, are preferable to those that evoke only a low glycemic response. When the recovery period lasts two to three days rather than a day or less, the nature of the carbohydrate is not as important as the amount of carbohydrate. When the recovery period is only 24 hours, the amount of carbohydrate consumed must be about 9-10 g/kg body mass in order to replace glycogen stores. Carbohydrate can be consumed in liquid or solid form during the first five hours of recovery with equal benefit. Although there is good evidence to support the idea that a high-carbohydrate diet during the 24 hours after prolonged heavy exercise will restore muscle glycogen to normal values, there is relatively less information on whether exercise capacity is restored when these dietary recommendations are implemented. Nevertheless, there are at least two running studies that show that eating a high-carbohydrate diet february 2010

(9-10 g/kg body weight) following prolonged heavy exercise restores exercise capacity during continuous submaximal running and after prolonged intermittent high-intensity running. Eating the high-carbohydrate recovery diet not only restored endurance capacity during the intermittent high-intensity exercise but also improved on the next dayâ&#x20AC;&#x2122;s performance. During prolonged exercise, intramuscular triglycerides appear to contribute to fat metabolism and may even make up for a shortfall in the delivery of fatty acids from fat (adipose) tissue to muscle. However, not all authors agree that intramuscular triglycerides play an active role as a substrate for energy production during prolonged exercise. For example, one study reported that whereas intramuscular triglycerides were not used during prolonged exercise, they were used during recovery, contributing to energy production while muscle glycogen resynthesis progressed to completion. Existing research does not suggest a need to make any special efforts to consume fats after exercise for recovery.

Dear SpeeD Lab, How much salt is required to maintain physical performance and overall health? Do athletes who train and compete in hot environments require more salt than sedentary individuals?

blood volume and osmolarity. As sodium is constantly lost from the kidneys, sweat glands, salivary glands and gastrointestinal tract, and because sodium is consumed in many foods and beverages, the human body must regulate the sodium concentration of all body fluids very closely. Studies have shown that the basal metabolic requirement for sodium chloride (NaCl) is very small. For example, it has been shown that hospitalized patients require only 0.10.75 g NaCl per day.1 Clearly, the average daily intake of NaCl (6-18 g) in Western countries far exceeds physiological needs. The average daily diet of most modern cultures provides more sodium than exercise-induced sweating usually demands. When such an imbalance exists, the kidneys excrete the excess sodium. It is only when individuals dramatically depart from their normal routines, such as when athletes participate in ultra-endurance events with extended heat exposure, that deficiencies might occur. The key to avoiding sodium imbalances that could impair exercise performance is to match sodium and water consumption with acute sodium and water losses. There are two ways you can accomplish this. First, you should eat normal meals, and neither decrease nor greatly increase sodium intake before and during training or competition. Consumption of electrolyte beverages may be prudent during exercise lasting longer than four hours if sodium and sweat losses are large. Sweat contains approximately 0.8-2.0 g NaCl/L and 3.0-4.0 g NaCl/L in acclimatized and nonacclimatized individuals respectively. Second, you should not assume that you can ingest an unlimited quantity of fluid during exercise and expect it to be absorbed and distributed into the extracellular and intracellular spaces in a uniform and rapid manner. You can simply measure body weight before and after exercise to avoid consuming too little or too much fluid. During low-intensity prolonged exercise, you can lose 0.5-1.5 kg of body water (0.5-1.5 L of sweat) per hour. Therefore, each kilogram of body weight represents 1 L (and each pound represents a pint) of fluid.

Peter Watson Flagstaff, Ariz.

RefeRences: 1. L.K. Dahl. â&#x20AC;&#x153;Salt and hypertension.â&#x20AC;? American Journal of Clinical Nutrition. 25 (1972): 234-244.

Salt comprises both sodium and chloride. Sodium is one of the key electrolytes in the body and is involved in the regulation of water movement in and out of cells, nerve conduction, cellular metabolism and maintenance of

Dr. Tim Mickleborough is an associate professor of exercise physiology at Indiana University. He is a former elite-level athlete who placed 18th overall (8:55:38) and second in the run (2:52:13) in the 1994 Hawaii Ironman World Championship. Contact him at Speedlab@juno.com.

peter,

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Tri aThlOn heresies

a Brief Primer On eating By Marc Becker

f all the questions an Ironguides coach receives in a given week, the most frequent inquiries are from athletes asking for nutritional advice and how to structure their diet around their training and racing schedules: What should I eat during training? How should I eat after training? The day before a race? The morning of the race? While each of these questions is important enough in its own right and can greatly affect how you perform in your next race, many resources provide a good overview of basic nutritional choices to answer the above questions. However, what we find that often helps our athletes more than a rote answer is a short primer on eating and how we can adapt our diet to circumstance in order to promote day-to-day health, wellbeing and recovery from training. And let’s face it: If you’re like most of the people we coach and are a working age-group athlete with a family, you aren’t going to be able to—or necessarily want to—define every meal you eat with your triathlon habit as the top priority. Your family will have its preferences too, and you’re probably going to have work and social occasions where the exact foods you’ve been told to eat aren’t available. And heck, february 2010

food is a pleasure and needs to be enjoyed for its own sake, too! You don’t want to saddle yourself with guilt with every morsel you chew. So how can you eat in a way that accommodates your triathlon lifestyle, your “real world” needs and your personal desires? Let’s take a look at a simple way of interpreting your food and nutrition so that you can make effective, informed choices at the times it matters most to your recovery and wellbeing. We begin with a look at the big picture. At Ironguides we teach our athletes that their training is not an isolated component of their lifestyle. In fact, contextual factors such as your age, food choices, amount of sleep and stress levels, may determine whether the training you do has a positive or a negative effect on your health and well-being. When you’re sleeping well and your stress levels are low, it’s easy to train hard and recover, but if there’s a sudden shift and you’re dealing with low sleep and high stress, something often gives. High stress, low levels of sleep, poor diet and poorly structured training lead to “catabolic” results, meaning your body breaks down. Low stress, healthy levels of sleep, a sound diet and properly structured training contribute to “anabolic” responses that build your body up. triathletemag.com

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Tri aThlon heresies Usually your sleep and stress levels become unhealthy for reasons that are out of your control, so you need to modify the factors that are within your control: training and diet. If your goal is to maintain a training routine under these conditions, you can modify your diet to cope with your bodyâ&#x20AC;&#x2122;s sudden shift into a catabolic environment. The key to understanding how lies in understanding the link between cortisol, your bodyâ&#x20AC;&#x2122;s primary stress hormone, and insulin, the hormone that controls glucose absorption. Your body releases cortisol in response to stress and anxiety and it plays a role in increased blood pressure and fat storage, and in reduced immune function and protein synthesis. Cortisol levels are also influenced by the level of insulin in your blood. As your insulin levels rise in response to glucose levels in your blood, your cortisol levels rise, too, leading to hyperglycemia (increased levels of blood glucose) because cortisol attenuates the effect of insulin. In a healthy body this natural cycle leads to stable blood sugar levels, but when things are out of kilter, high cortisol levels can contribute to imbalances that lead to chronically high blood sugar, energy lows and the onset of insulin resistance. In fact, a 2008 study released in Sweden showed that when other contributing factors were taken into account, men who suffered high levels of stress and sleepless nights were twice as likely to develop diabetes later in life. High stress levels alone can contribute to diabetes. Moderate levels of activity help mitigate high glucose levels, but at higher levels your training is perceived as a stressor by the body, which responds by increasing cortisol levels. Likewise, moderate intake of sugars and starches contributes to refueling your body and enhancing cellular uptake of nutrients, amino acids and fats from the bloodstream. But if your intake of high glycemic february 2010

foods is too high, especially at times of high stress and/or low sleep, you are contributing to the catabolic environment in your body. In a nutshell, when stress and sleep levels are out of whack, you can reduce the stressful impact of higher training levels by avoiding foods that contribute to high levels of insulin in your body. Here are a few tips to help you use your diet to shift your body into a less catabolic state. Avoid high-glycemic foods such as sugars and starches (a foodâ&#x20AC;&#x2122;s glycemic index indicates how rapidly it enters into your bloodstream as glucose). At times of high stress and low sleep, avoid starchy breakfasts or desserts at lunch and dinner. Instead, opt for complex carbohydrates such as unprocessed fruits and vegetables. Add more heAlthy proteins such as tuna, boiled eggs, tofu and small portions of lean meat to your diet. Protein is the most satiating macronutrient, and increased protein intake has been shown to reduce appetite and voluntary food intake. consume more heAlthy fAts such as olive oil and omega-3 fats (fish oils or a flax seed supplement). These help you absorb cortisol and provide healthy calories. Avoid Any foods to which you might hAve An Allergy. Allergens provoke a stress response in your body, increasing your already high cortisol levels at this time. i n c r e A s e yo u r i n tA k e o f vitAmin c using a supplement instead of high-sugar fruit juices. Vitamin C has been shown to help reduce cortisol levels. Food is medicine. By viewing your food intake as a tool to mitigate the effects of stress elsewhere in life, you can improve your recovery and maintain higher training levels until the storm passes, without having to give up some of the simple pleasures when times are good. Marc Becker is head coach at Ironguides.net. triathletemag.com

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NUTRITION Q&A MULTISPORT MENU EAT RIGHT GET LEANER, GO FASTER february 2010

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nu t r i t ion Q&A

Combating Iron Deficiency By Pip Taylor

I got into triathlon a couple of years ago and have never had more fun or been more fit. For a few seasons, I was able to race and train as much as I wanted, but this year I have been constantly tired and my times in training and races have gotten slower. My training partner thinks I am low in iron and should take some iron supplements. What do you think? Fatigue is often the constant unwanted companion to many triathletes. Training, work, etc., will take their toll, and triathletes, being triathletes, will generally take the more-ismore approach, risking overtraining and chronic tiredness. However, prolonged tiredness and lethargy can also be signs of a number of other issues, including low iron, so this is something that is worth getting checked out. Your friend might be right—it could be your iron stores, but don’t rule out other causes without definitive evidence that iron is in fact the issue. Make an appointment to see your doctor, one who has a good understanding of sports and your personal athletic goals as well as how to interpret blood test results in this context. Describe your symptoms and your training volume and intensity and any other factors that could be contributing to fatigue, such as stresses from work or family. Never self-diagnose and never let a training partner diagnose you. Iron is an essential mineral, vital not only for sports performance but also for general health. Most of the iron in your body is incorporated into hemoglobin, the blood protein that delivers oxygen to all body cells and removes

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Athletes, particularly female endurance athletes, are at an increased risk of becoming iron deficient. as the tannins can reduce iron absorption by as much as 50 percent. Bran may also need to be limited as it, too, binds to iron, thus greatly reducing its uptake. Even your cookware can play a role; using cast-iron frying pans and skillets means that some iron will leach into your cooked foods. If necessary, your doctor might recommend taking an iron supplement for a period of time, in addition to following an iron-rich diet. If you are supplementing, make sure you simultaneously consume some vitamin C and do not continue to self-medicate. Follow up the initial supplementation period with another blood test. An iron overload is extremely dangerous and can lead to serious consequences as iron builds up and slowly destroys vital organs such as the heart, liver and pancreas. Excess iron will also compromise absorption of other essential minerals such as copper and zinc, leading to further imbalances. Another potential effect of supplementation is gastrointestinal upsets. Even though iron deficiency and iron supplementation may be common among endurance athletes (particularly females), make sure you are professionally diagnosed and assessed. I recommend that every athlete have regular checkups, including blood work, with a good doctor who understands athletes and the demands of their sport. Fatigue can be symptomatic of dozens of underlying conditions besides iron deficiency, so it’s important to never self-diagnose. Supplements, even though readily available for purchase, are like any other drugs or medicines with the potential to cure and the potential to harm if used incorrectly.

Gary Geiger

carbon dioxide, allowing fats and carbohydrates to be utilized for energy production. Iron is also found in the myoglobin of muscle cells (which also store oxygen), and is stored as ferritin. Thus, in a regular blood test both hemoglobin and ferritin levels are assessed to determine iron levels. Iron is continually lost from the body and needs to be replaced via dietary intake. If dietary intake is inadequate or absorption is compromised so that losses exceed absorbed iron, then iron stores become depleted, resulting in symptoms such as lethargy, pale skin, compromised immune function and a decline in sports performance. On the flip side, too much iron in the body can be toxic and can have very serious consequences. Athletes, particularly female endurance athletes, are at an increased risk of becoming iron deficient. This is because in addition to losses through sweat, feces and urine, menstrual bleeding and loss of red blood cells through exercise-related impact contribute to further losses of iron. Vegetarians and athletes who avoid iron-rich foods such as red meats or are just on a restricted diet are also at risk due to possibly inadequate intake and absorption. Iron in food comes in two forms: heme and non-heme. Heme iron is found in animal flesh such as red meats, chicken and fish and is easily absorbed. If you like liver and kidney, then stick with them—they’re extremely rich in iron. Plant foods can also contain high levels of iron but in the non-heme form, which is poorly absorbed by the body, hence the need for vegetarians to carefully plan their diet. Many commercially prepared foods such as breads and breakfast cereals are iron-fortified. In addition to eating lean red meat, other dietary manipulations can help boost absorption. For example, vitamin C enhances iron absorption, so include some vegetables with your steak or some orange juice alongside your iron-enriched breakfast cereal. Similarly, avoid drinking tea and coffee with your meals

Pip Taylor is a certified sports nutritionist in Australia.

Although iron supplements are readily available over the counter, always consult a doctor before use as an iron overload can be dangerous.

february 2010

12/9/09 4:11 PM

MU LTI SP OR T ME NU

FORZE GPS ($19.90 PER CARTON OF 10 BARS) Forze GPS is an appetite management tool designed specifically for athletes (or the first diet product for skinny people, as we joke here at Triathlete). All joking aside, Forze GPS nutrition bars are made with natural ingredients—including specific proteins, long-chain fats and

calcium—that are scientifically proven to stimulate the body’s appetite control mechanism, says the company. They’re available in chocolate decadence, caramel chocolate, cranberry nut and chocolate peanut butter flavors. Forzegps.com

OMEGA RX ($26.95 FOR 60 CAPSULES)

MUSCLE MILK LIGHT ($3.29)

Fish oil is fish oil, right? Wrong. Individual fish oil products vary greatly in terms of potency, purity, freshness and taste. Omega Rx by Zone Labs is an ultra-refined pharmaceutical grade EPA and DHA omega-3 concentrate that is among the world’s best fish oil products for purity, potency, freshness and taste. Of course, fish oil products vary by price, too, and Omega Rx costs more than some, but you know what they say: You get what you pay for. Zonediet.com

After you finish a workout, you need to take in the right nutrition quickly to promote fast recovery. But what you want to do is reward yourself with something delicious. CytoSport’s Muscle Milk Light ready-to-drink nutritional shake gives you both what you need and what you want. It provides 14 ounces of fluid for rehydration plus complex carbs, 20 grams of protein, healthy fats and vitamins and minerals for muscle repair and refueling. And yes, the chocolate and vanilla cream flavors are very tasty. Cytosport.com

MIX1 ($2.99 PER 11-OZ BOTTLE) Research has shown that real, natural foods promote recovery after workouts just as well as specially formulated recovery products. However, the specially formulated products do the job more efficiently and conveniently in many cases. Mix1 combines the best of both worlds. Mix1 is essentially a cross between an all-natural nutritional drink and a recovery product. It provides a blend of healthy carbs, fats, protein, fiber and antioxidants from natural food sources and can be used after workouts or anytime. It’s available in five fruity flavors and in both “enhanced protein” and “hi-antioxidant fiber” versions. Mix1life.com

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E at r ig h t It is well known that dehydration negatively affects exercise performance and increases thermoregulatory strain during exercise. But athletes routinely experience moderate levels of dehydration in training and competition without any apparent loss of performance. Could it be that dehydration affects exercise performance less in trained than in untrained individuals? Researchers from the University of Otago in New Zealand recently addressed this question in a study. Six trained and six untrained subjects each completed two exercise trials on separate occasions. In both trials they rode stationary bikes for 40 minutes at 70 percent of their maximum rate of oxygen consumption and then completed as much work as possible in 40 minutes.

But they performed one trial in a dehydrated state and the other fully hydrated. Interestingly, during the first moderate-intensity portion of the exercise trials, heart rate was significantly higher and drifted upward more in untrained subjects in the dehydrated trial as compared to the hydrated trial, whereas there was no difference between the two trials in trained subjects. Performance in the time trial portion of the exercise trials was negatively affected by dehydration for both groups, but the effect was twice as great for untrained subjects as for trained subjects. These results, which were published in the journal Acta Physiologica, are not a license to go thirsty in workouts and races. No athlete, no matter how fit, is immune to or unaffected by dehydration. But it’s nice to know that the fitter you are, the better you can perform despite the unavoidable moderate dehydration that occurs in long workouts and races.

Protein overkill

the Seven hours of Sleep Diet? By now we’ve all heard that there is a relationship between habitual sleep duration and body weight. There is strong evidence that chronic inadequate sleep causes weight gain, and there is also some evidence that people who sleep too much are fatter. So what is the optimal amount of sleep for weight management? Scientists from the Institute for Clinical and Experimental Medicine in Prague recently tried to find out, and published their findings in Physiological Research. They collected data on sleep habits, body weight, other anthropometric variables and heart disease risk factors from a population of nearly 4,000 men and women ages 18 to 65. They found that those who slept an average of (drum roll, please) seven hours a night weighed less than those who slept either more or less. Before you start forcing yourself to sleep more or less than you are accustomed to, however, bear in mind that sleep needs are known to vary greatly between individuals. So the “seven hours of sleep diet” might not be ideal for everyone. It is possible that there is some underlying physiology that makes those who need seven hours of sleep per night naturally leaner. 118

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Are you looking to put on a little muscle this winter? Then you’ll want to eat loads of protein, because everyone knows you need to eat a ton of protein to maximize the muscle gains that result from weightlifting. Except it’s not true, and a new study by researchers at the University of Texas Medical Branch at Galveston proves it. In the study, the researchers fed 4-ounce and 12-ounce portions of meat to young and older volunteers and measured subsequent rates of muscle protein synthesis. They found that the rate of muscle protein synthesis was no higher after the 12-ounce portion was eaten than after the 4-ounce portion was eaten. In case you don’t know, a 4-ounce portion of meat is smaller than anything you’d ever normally eat. Are you looking to put on a little muscle this winter? Keep eating what you’ve been eating.

Glucosamine BomBs in new study

The results of some past studies have suggested that glucosamine supplementation might slow the progression of osteoarthritis. In addition to arthritis sufferers, many runners and triathletes take glucosamine to protect their joints against wear and tear from heavy training. But the results of a new study suggest that those past studies may have produced erroneous data because they used a crude measure of joint cartilage status: namely, X-rays. The new study, conducted at the University of Pittsburgh School of Medicine and published in Arthritis & Rheumatism, used a new generation of MRI scanner to measure changes in joint cartilage in a group of osteoarthritis sufferers, half of whom received glucosamine supplementation daily and the other half of whom received placebo for six months. There were no differences between the two groups in cartilage damage, bone damage or bone formation.

february 2010

John Segesta/johnsegesta.com

the Fitter you are, the less dehydration matters

GE T L E A NER , GO FA ST ER Every month, ForzeGPS and Triathlete feature an age-grouper who exemplifies the performance-bodyweight connection.

Alison Nixon PERSONAL: Raised in Roswell, N.M., is 35 years old, and now lives in Bedford, Texas, with her husband and fellow triathlete, Shelby, and their three cats. OCCUPATION: Dental hygienist TRIATHLON EXPERIENCE: Nixon and her husband completed their first sprint triathlon in 2006 and quickly moved up to longer distances. Both completed Ironman Lake Placid in 2008 and Ironman Coeur d’Alene and Ironman Arizona in 2009. BEFORE TRIATHLON: “I did gymnastics and cheerleading in school,” Nixon says. In her 20s, she got into running and completed several marathons. TRAINING APPROACH: When training for an Ironman, Nixon, who does most of her training with her husband, typically swims 8,000 yards, rides 125 miles and runs 25 miles per week. “I’m obviously not doing this to become an elite athlete,” she says. “I’m doing it because I love it and I want to get faster to prove something to myself. Some days are fun and some aren’t, but if you can’t love it most of the time, don’t do it!” WEIGHT MANAGEMENT: When she started training for her first Ironman, Nixon hired a nutritionist to assist her with meal planning. “She didn’t do anything drastic, but the small things she had me do made a big difference.” Together they focused on meal timing (Nixon began eating every two hours) and portion control, which has been aided by Nixon’s use of Forze GPS bars and shakes to control her appetite. “I lost about eight pounds and 3 or 4 percent body fat,” she says, “and I could really feel the difference when I trained.” ADVICE TO OTHER TRIATHLETES: “One of the problems I had was that I ate pretty well during the week and then got a little careless on the weekend,” Nixon says. “If you’re trying to get leaner, it’s not enough to eat right five days a week. It has to be seven days.”

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TECH SUPPORT TRIATHLETE’S GARAGE PRO BIKE TRI’D AND TESTED GEAR BAG february 2010

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T ech Suppor T

7 Questions to Ask Yourself Before Buying a Bike By Christopher Kautz I am relatively new to triathlon and have been riding a bike I borrowed from a friend. I am getting ready to buy my own bike, but am unsure whether I should buy a triathlon bike or a road bike. How do I decide which type to buy?

ThomaS,

Thomas Spode Oshkosh, Wis.

This is a very good question, and one I hear quite often, since many athletes new to triathlon confront this issue. To best answer this question you need to be objective about how you will actually use the bike most of the time. There are a number of factors that will determine this. Below is a list of some of the more common questions related to each factor, and Iâ&#x20AC;&#x2122;ve given you a bit of information to help you flush out the answer to each one.

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Will this be your only bike? Since this is going to be your first bike purchase, I will assume it is going to be your only bike. In such cases an athlete is often better off buying a road bike, for a number or reasons, particularly its more versatile nature. A tri bike is a dedicated-purpose bike designed for a triathlon bike leg, which is essentially a steady-state and moderately high-intensity, non-drafting effort. Well-fitted tri bikes do this very well, but little else. Road bikes, in contrast, are quite versatile and designed for a variety of uses. Will you often ride in a group or mostly alone? As I mentioned, tri bikes are designed for non-drafting efforts. Group riding, on the other hand, involves a large amount of drafting, which necessarily entails riding in close quarters. Being down on the aerobars, the position around which the tri bike is designed, is unsafe for group riding as you do not have easy access to your brakes and are in a less

february 2010

John Segesta/johnsegesta.com

Dear Tech SupporT,

T ech Suppor T stable position with the arms narrow and the weight forward on the bike. While riding out of the aerobars on the cowhorn portion of your bars is an option, using this position for long periods of time on a tri bike will generally be uncomfortable. A road bike, on the other hand, is inherently good for group riding. How hilly is most of your riding? The hillier your rides tend to be, the less you will benefit fromâ&#x20AC;&#x201D;and ultimately enjoyâ&#x20AC;&#x201D;training on a tri bike. While a well-fitted tri bike will climb as well as a road bike in steady-state efforts, it will not descend as well on technical descents given its relatively forward weight distribution. Furthermore, as the aero advantages of the tri bike are negated on big climbs, there is less to be gained by riding a tri bike in very hilly terrain. How good are your bike-handling skills? A tri bike is inherently less stable than a road bike given its farther forward weight distribution, not to mention the narrow arm position the aerobars put you in. Athletes who are still developing their bike-handling skills will often be better served by riding a road bike, which has more neutral handling characteristics and will make for safer riding, especially in traffic or groups. This problem is exacerbated when athletes are on an ill-fitting tri bike.

february 2010

How often will you race? If you are serious about your racing and will race regularly, you will obviously benefit more from a tri bike than someone who is only going to do a small number of races in a year. If you plan to do only a few races in a year, it might not be worth being limited by the handling and pack-riding compromises that a tri bike carries with it, and you would probably enjoy having a road bike more. How competitive are you at the races? When the results are posted and you generally find your bike time in the bottom of the splits, you might assume that your bike is holding you back, and that if only you had a tri bike you would be right up there with the leaders. Unfortunately, this is most likely not the case and you have plenty to gain through training. On the other hand, if you find that your fitness is already quite good and you are fairly competitive on the bike, you will have more to gain by getting on a tri bike. How developed are you as a cyclist? Given that tri bikes, with their forward weight distribution, are less stable than road bikes, athletes who have been riding for some time and already cycle quite well will benefit more from a tri bike than will athletes who are still learning

the basics of cycling. It will be more difficult to learn essential skills like riding no-handed while eating and drinking or putting on a vest or arm warmers on a tri bike than on a road bike. After all this information you might get the impression that I recommend you not buy a tri bike, but this is not at all the case. Triathlon bikes are extremely good at doing what they were designed to do: going fast in the bike leg of a triathlon. If you are serious about your race performance, you will most likely want to be on a triathlon bike. However, it is important to realize that there are limitations on what a triathlon bike does well, and in being objective about your uses for the bike, you might determine that you will only benefit marginally from a triathlon bike on race day, and that its limitations for all-around use will give you less enjoyment from riding than you would get if you had a road bike. Christopher Kautz, M.A., is the owner and founder of PK Cycling, and one of the originators of the fit studio concept. His clients include numerous Ironman world champions, Tour de France veterans and Olympians, as well as thousands of age-group athletes. You can find him at Pkcycling.com.

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T RI AT Hl e T e ’s G A R A Ge Set up with Shimano Ultegra, Vision aerobars and Mavic Ksyrium Equipe wheels, the GC Aero retails complete at $3,899. The frameset prices at $1,800.

BH GC Aero By Jay Prasuhn

es, the GC Aero took a Hawaii Ironman runner-up finish two years ago under Spaniard Eneko Llanos. But it also serves as the TT bike for the AG2R road team. So when it comes to geometry design changes on the new 2010 iteration of the GC Aero, who gets the play and who gets the raw deal? t looks like BH knows who butters its bread, putting triathletes first. And that’s just the frame; because dressed to spec, the GC Aero is one of the greatest deals in tri bikes. Geometrically, BH listened to the folks who actually spend money on its bikes. The company took Llanos and the bike to North Carolina for testing at A2 Wind Tunnel. BH listened to its U.S. distributor, who listened to its retailers and created a revamped frame built for the lion’s share of us; it’s short in top tube length, and it’s combined with a three-position post allowing for range from 74 to 78 degrees, so we can get appropriately forward. But designing the front end for its true consumers (and ironically not its seven Spanish road teams), it opted for a tall headtube. Most age-groupers on bikes with ultra-short headtubes end up placing 5 centimeters of spacers underneath, so BH opted for a few extra centimeters of headtube length to cut out that ugly spacer dilemma. Unless your name is Bjorn Andersson, you should be able to get your bars low enough. Frame details include an aero post, internal cable routing (with fully lined guides), and with the slightly curved seat post comes one set of bottle bosses. For a long course, you’ll need an

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off-the-back or between-the-aerobars hydration system to complement the one bottle cage. But there is one interesting alteration at the horizontal dropouts: They’re absent set screws, meaning no rear-wheel horizontal adjustment. It bottoms out fairly close with a 23 mm tire, but if you wanted to run a tight fit on a 19 mm tire, you’ll have a larger gap, but can’t move that tire in any closer than the bottom-out. Conversely, if you wanted to run the tire further out, only a tight skewer bite will keep the axle off the dropout bottom-out. Up the monocoque carbon fiber frame, the most visible draw is the use of a 7.5 mm deep downtube that curves seductively around the trailing edge of the front tire, following the lead that Felt Racing did with its DA. The difference between the two: BH tapers the tubeset at the tubeset’s leading edge, flares then tapers again at the trailing edge. With most athletes in aerobars “snaking” a bit while riding (it’s impossible to hold a perfectly straight line), there has to be some effect. What the wind does when moving off the front wheel to the downtube is the question. Does it eddy into that cowling, or maybe that taper serves to better transfer wind onto the downtube? Or maybe, if we’re spending less than four grand for the bike, we just aren’t that concerned. BH says the GC Aero was indeed designed and tested at a wind tunnel in Spain, but getting that data has proven tough. Whatever. It doesn’t seem to concern Llanos too much. Our test rig was close to the most common consumer spec, including the new Shimano Ultegra SL groupset and Vison aerobars. Spec’d with Mavic Ksyrium Equipe wheelset. Our tester came with the shown Reynolds DV/C tubulars. If you ride it as intended at 78 degrees and with a fair drop, the GC Aero requires little, if any,

adjustment—no shorter stems, no major saddle shifting. I wish more brands went with shorter toptubes as BH does, as it means less fiddling with stem length at the front, and less potential for steering imbalance because of readjusted body placement. And it rode as so. Super well-balanced on the flats, and steady on rises and descents and at corners, it made for a fast, confident ride. It was also my first ride on the new Ultegra SL as well, which I found to be honestly imperceptible versus Dura-Ace under load. The weight is marginally more, but who cares? Points to the GC Aero for a killer parts spec. For all the stout-of-bottom-bracket bikes we’ve tested of late, we expected the GC Aero to be a bit less than burly on its face, but it proved out much stiffer under load. The bottom bracket isn’t as visibly stout as many, but it was a total surprise. Combine that with the sloping toptube (creating a tighter main triangle) and it was a stiff climber. My guess? The GC Aero is gonna sell like hot cakes, and not just because it looks good and has true tri geometry, but because the bang for buck is unreal. Kona-tested, reliable Ultegra goods, great balance and under four G’s? The GC Aero is easily one of the most wicked steals of the year. For more on the GC Aero, visit Bhbikes-us.com

february 2010

Pr o b i k e saddle Fizik Arione Tri 2, carbon fiber rails

Hydration Xlab Carbon Wing rear hydration /Xlab carbon Gorilla cages, Xlab Chimp carbon downtube cage, Profile Design Aerodrink

Headset FSA Orbit IS Integrated 1 1/8”

frame Orbea Ordu TDR, 51cm

Pedals Shimano PD-7810 crankset Shimano FC-7800 with SRM Powermeter, 54-42

tires Continental Competition, 700 x 22mm tubulars

WHeels Shimano prototype C75 rear, C50 front tubulars

Photos by Jay Prasuhn

travel case TriAll3 VeloSafe bike fitter Mat Steinmetz, Retul Fitting, Boulder, Colo., FIST-certified

GrouPset Shimano Di2 10-speed, 11-21 cassette

aerobar PRO Missile Carbon, PRO Vibe Carbon stem, 90mm

Craig Alexander’s orbea ordu TDr By Jay Prasuhn

himano has been making Craig Alexander its top flight guinea pig in creating a groupset that has true physiological benefit, and the Di2 on his Ordu may have helped him take his second Ironman World Championship title. The battery-rechargeable electronic shifting unit has push-button shifters at both the aerobar extension ends and inboard of the brake levers. The benefit is that there are no shift cables to physically pull. “I tested it in all conditions over the past few months,” Alexander said. “You have shifting capability in the aero position as well as near the brake levers. They’re the best advancement in bike technology that I’ve seen.” Of quieter interest on his Hawaii Ironman-winning machine was the use of prototype Shimano C75 rear and C50 front tubular wheels. Shimano tells us that we’ll see more of these on pros’ bikes this season. Alexander does his own fit, and confirms it with Retul Fitting in Boulder, Colo. “In his preparation for a repeat, he went to the Boulder studio to have Mat [Steinmetz] take another recording so he could confirm that his position was the same as the one he used previously,” said Retul’s Todd Carver. “That’s very powerful stuff for an elite athlete and is probably the main reason they like to come to us for fittings—we can actually give them real, objective data that is very useful for them as they transition from year to year, and between bikes and equipment.” 128

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Nils Nilsen/n2fotoservices.com

T ri’ d a nd T esT ed

The Garmin Forerunner 310XT retails for $350, or $400 with the premium soft-strap HRM.

Garmin Forerunner 310XT By Jay Prasuhn

his is the one we were all waiting for—it slices, it dices, it’s smaller, it’s lighter … and it now goes underwater. For two years, triathletes loved that the Forerunner GPS units did away with their bike computers and pace on the run. But since it wasn’t waterproof, it was at the user’s risk to put the unit in a Ziploc and tuck it under a swim cap to track their swim path. The Garmin 310XT answers that call with a new waterproof unit, which adds a new feature, ANT+ capability, that gives triathletes great power and swim data. Before getting into its use, let’s discuss the minutiae. A small USB stick allows for wireless ANT+ transfer from your watch to the Garmin Connect on your computer—Mac or PC. Satellite reception seems to be quite a bit quicker than previous iterations; most of my start-ups take less than 45 seconds before satellites are locked in and it’s ready to go. On its face, it’s small, a blessing for those who hate the “computer on my wrist” look. It’s got all your GPS data (speed, pace, elevation) as well as calorie burn and heart rate. And it’s easy to use. If you’ve done a bike yesterday

SWIM BIKE RUN ENDURANCE SWIM BIKE RUN ENDURANCE SWIM BIKE RUN ENDURANCE SWIM BIKE RUN ENDURANCE 130

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and transition run, just hold the mode button down for two seconds and a screen comes up, asking which discipline you want to use. It’s that easy. For races, it has triathlon mode, allowing you to brainlessly hit one button to move from swim to bike to run, with an option of sorting in your transition times. If you are stuck inside and still want data to upload from your bike on a trainer or your run on a treadmill, a chainstay-mounted receiver and footpod are available aftermarket. The ability to dunk this sucker will be your primary reason for considering the 310XT, and it is watertight to 30 meters (about 90 feet). But two caveats exist. No. 1: it won’t pull heart rate data while underwater; it’s only after you get to T2 that you can take advantage of the unit’s optional heart rate strap and ensuing data. The second caveat is regarding satellite reception. While worn on the wrist swimming, it will lose signal on occasion (while the wrist-mounted unit is underwater during the pull phase of your swim) and will have to then find the next plot point upon picking up february 2010

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As on the run, you can select up to four display readings (I preferred three—pace, distance and time while running, and speed, distance and power while in bike mode), which makes for slightly larger digits than a four-pane screen. It has the handy auto-pause (stopping recording while at stop lights, etc.). The Forerunner 310XT comes standard in a wristwatch format, but a separate wrist strap (and stem-mount or bar-mount bracket) with a twist lock mechanism is available. Wrenching your head to see your speed on the bike while

in the aerobars is inconvenient; we recommend getting this option, which allows you to lock the unit onto your handlebar bracket for the bike, then twist it off and onto your wrist piece for the run. For triathletes, this is a must-have. We’re grateful Garmin came to market with a unit that addressed a triathlete’s needs. Is there room for improvement, particularly with swim tracking and power data reading? Certainly. But for those who just want the basics for three sports, the 310XT is ready to get wet.

Be a part of the Cayuga Lake Triathlon: Swim in a pristine lake, bike through wine country, and run through a gorge below a waterfall three stories higher than Niagara Falls.

Photos: www.jonreis.com and Jamels Photography

the signal again. Upload of your data to your Garmin Connect online log and it will give a fair mapping and distance data—but not spot-on. If you want to put the unit under your swim cap, where it’s more likely to keep reception, tracking accuracy goes way up. What’s fantastic is the ability to analyze your sighting and swim path—a real tool for straighter swimming in open water. My most anticipated upgrade for the 310XT was a bike feature—compatibility with power meters. Use of ANT+ wireless reception means it can pick up power data from your PowerTap, Quarq or other device that runs off ANT+ software. For those who want one to control all, it’s good stuff. It does have its foibles, though; when hooked up to a power meter, the unit goes into one-second recording mode, and the readings on your screen could be for any of those one-second efforts (which expectedly vary pretty wildly). A five or 10-second smoothed power reading would be better than the jumpy readings you get on a one-second basis. Power data uploaded to Garmin Connect may leave you wanting; it gives you a basic chart with a power-over-time chart, but that’s about it. If you prefer, you can access the TCX files directly and load them into more detailed analysis programs like Training Peaks. My favorite run feature is Virtual Partner. If you have a pre-determined pace you’d like to hit for your long run, a scroll mode screen shows two little running guys—you and your run partner—with the partner cruising at the pre-set pace. Topography change will send your runner ahead or behind, but it’s actually a great visual choke chain to keep your efforts in check. A few over-eager early miles getting ahead of my partner’s pace on a descent meant I would have to return uphill on my out-and-back fighting fatigue with that VP ticking out his steady eight-minute mile. Subsequent runs were more subdued on the descents, so I could come back with more energy. The unit has a variety of optional alerts, including audible/vibrating cues at mile/ kilometer marks or above or below pre-set heart rates. Since I tend to run with an iPod, the vibrating cue was a nice addition. Riding and running under trees or in skyscraper forests, reception was fantastic. On tight bike or run switchback descents, movement may be too quick for plot points, and will simply connect the dots to the next spot, and result in data being shorted a few feet. At this point, recording rate adjustment for plot point is not available on the 310XT.

IthacaTriathlonClub.org

Cayuga Lake Triathlon Sunday, August 1, 2010 Taughannock Falls State Park Trumansburg, NY Intermediate, Sprint and Youth race distances Local/Regional Travel Info: VisitIthaca.com triathletemag.com

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gear bag Fizik Cyrano Seat PoSt $125

Fizik’s first foray outside of the saddle market comes in the form of a forged aluminum seat post designed with ease of use in mind. The tilt is controlled by a two-bolt system (with a user-friendly thumb wheel for front adjustment) and can accommodate pretty much any seat tube angle. The post is also reversible for tri/TT positioning and is compatible with Fizik’s ovalized 7x9 braided carbon rails. It’s available in four diameters (27.2, 30.9, 31.6 and 34.9 mm) and three lengths (270, 350 and 400 mm). The Cyrano’s estimated weight is 250 grams (27.2 x 270). Fizik.com

zuvo Water PuriFier $300

Sleak enough to rest on the countertop but small enough to fit underneath the sink, the Zuvo water purification system might just make Britta obsolete. The Zuvo purifier connects directly to a faucet or to Zuvo’s own Butler Faucet ($60). The system uses a five-step process to purify your drinking water: ozonation (for taste), ultraviolet light (UV), photooxidation, filtration (lead removal), post-filtration UV. Zuvo makes water taste as good as bottled without purchasing extra plastic, making it a valuable $300 investment. Zuvowater.com

timex ironman Sleek 150-laP With taPSCreen $90

This watch seemed a little ridiculous before we gave it a go. Why would you need a watch that gives you pacing information every time you touch the screen? You don’t, but it turns out that having a watch with this technology makes it easier to focus during track workouts or at the gym. A tap of the screen is all you need to activate the split timer and you can even customize the force of the tap needed depending on your activity. Timexironman.com

“raCing Weight: hoW to get lean For Peak PerFormanCe” $19

Written by Triathlete Senior Editor Matt Fitzgerald, “Racing Weight” is the first weight-loss book for endurance athletes and looks at how not just triathletes, but all endurance athletes, can determine a body weight that allows them to perform at their peak. He delves into diet quality; carb, protein and fat intake; appetite management and, of course, finding (and maintaining) not only an ideal race weight, but also a healthy off-season weight. Velopress.com

oPtygen hP $75

One of the most popular supplements in First Endurance’s line got twice as potent. Optygen HP, now being prototype-tested by the Radio Shack road team, underwent a revamp, the new version containing the most potent concentration of Rhodiola ever—twice as strong as original Optygen—meaning a greater ability for the body to adapt to physical stress. Add beta-alanine for strength and increased exercise capacity, and the secret weapon of some pro triathletes just got better. Firstendurance.com 132

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february 2010

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A PORTION OF THE PROCEEDS TO BENEFIT ST. JUDE CHILDREN’S RESEARCH HOSPITAL.

FOR MORE INFORMATION CALL 818-707-8867 OR VISIT PRODUCED BY

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John Segesta/johnsegesta.com

UP F RON T

A Good Fight BY ANDY POTTS

n a small departure from my other articles, I’d like to give you my recap of the 2009 Ironman World Championship. I am now a two-time Ironman finisher, so that hardly makes me an expert on the distance. However, it does give me some perspective on how to handle the day and the race. Going into the race I had the mentality of a heavyweight fighter. I knew that this championship bout was going to last for 140 rounds (140.6 to be exact; I don’t want to shortchange that last 0.6 of a mile because that is the best part). The winner of the day was going to be the one who could take the most hits and still be standing at the end. The key for me was to get back up just one more time 134

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than I was knocked down. The day started off great with a smashing swim. I got to ride the wake of John Flanagan and it was a nice change of pace, not having to establish the tempo on the swim. Flanagan set an honest pace and we came out of the water with about a three-minute lead on the chase group. It made a big difference dragging off of someone because I didn’t have to blaze the trail or sight nearly as much. I was the first one onto my bike and it was a huge rush being the first to hear the roar of the crowd as I started the 112-mile ride. I had plenty of energy and pushed the first miles of the ride. In retrospect, I probably hit it too hard because I had not used a lot february 2010

of energy during the swim. By the helped me stay engaged in the time I reached the Queen K, my race and not get overwhelmed. lead was more than three minutes. As I approached the Energy Around an hour into the Lab my prospects of a top-10 finbike I was overtaken and knew ish were becoming more realistic; the cavalry wasn’t too far behind. I went into the lab in 14th place It was now my job to stay near and came out in 10th place. For the front as long as possible and me to secure my spot for the world without giving up too much time championships this year, I needed to the top cyclists. to maintain my place or move up. Unfortunately, I started to But as quickly as I had moved bonk around Mile 40 and couldn’t into the top 10, I faded into 11th. match the speed at the head of With six miles left to race, I needed the race. As I watched guys pull to move up one spot to be in the away from me, I saw my goals for money. No one was moving very the race start to fall away as well. fast at that point, but I knew that I knew that there was still a lot if I kept my pace up then others of racing left and I knew that I would come back to me. I also needed to recover and refuel if I took comfort in knowing that were to have any chance of being people ahead of me were wilting in the top 10 again. I could have from the pressure of the day, the folded at the first sight of being heat on the island and the length knocked down, but it was then of the contest. Sure enough, that I embraced with four miles the heavyweight go, I moved I took away some to back into the fighter mentality great lessons top 10 and had and got back up. I eventually got back sights set on from this year’s my on track and rode the next guy up race, chief among the road. I got well for the final 40 miles back to town. them that it is a to the finish line I was so happy in ninth place long day of rac- and posted my to be off my bike that the proposiing and anything best marathon tion of running a to date. is possible. marathon was not I had one that daunting. For big goal coming all you Ironmen out there, you into the race and a lot of little know the feeling of starting the goals to keep me on track during run and you can understand it. I took away some great lessons when I say that getting onto my from this year’s race, chief among feet was a welcome change of them that it is a long day of racing pace. There were still 26 rounds and anything is possible. I expeto go, and I was determined to rienced a full menu of emotion. keep swinging. The high point was riding in the I had a big smile as I started lead for almost an hour at the beout, but it quickly faded to a gri- ginning of the race. The low point mace as the temperature rose. I was not being able to respond to slowly moved up from 22nd place the pace at the front during the as the miles ticked away. It seemed middle miles of the ride. like my running legs were under In between was a mixed bag me as I got splits to the runners of ups and downs. I was able to up the road. My mentality at this stay in the moment, fight through point was not to worry about the some rough patches, and keep head of the race and only focus on swinging all the way to the end of the next runner in front of me. I Ali’i Drive. With my slot secured couldn’t move from 22nd up to for next year’s Ironman World first in one move. I could only go Championship, I’ll be ready to up the ladder one rung at a time. step back into the ring. I’m always Adopting this train of thought up for a good fight. february 2010

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T ICK E T PU NCH

Coming in from the Cold

Tim Mantoani

SAMANTHA MCGLONE

lame the holiday cookies, the shorter days, the busy season at work or the lack of races for motivation. Whatever the reason, staying fit and lean in the winter season always seems to be a struggle for most triathletes. Despite our best efforts, it can be harder to get in shape when there is snow on the ground. It may be the cold weather itself that foils our attempts to train hard over the winter. Or more likely, it is what we do after training that really counts. It is a long-standing myth that training in cold weather increases metabolism and raises energy expenditure in exercise. That is, a 60-minute run in the winter supposedly burns more calories than that same run in the summer as the body works harder to keep itself warm. I know of athletes who head out the door in shorts and a singlet in the middle of January in an effort to promote this metabolic increase. But is this really the case, or does training in the cold do more harm than good? Putting aside the obvious dangers of frozen extremities, there is recent research to suggest that these athletes impede their efforts by under-preparing for cold conditions. A study by the University of Florida (I know—what do people there know about training in cold weather?) looked at caloric intake after a cycling workout in cold and warm conditions. The subjects were divided into two groups—one that rode for 45 minutes on a stationary trainer submerged in 68-degree water, the other that performed the same workout but in 90-degree water. The energy expenditure was similar between the two groups: 517 kilocalories for the cold water group and 505 kcal for the warm. Then the subjects were given an hour to rest and consume as much food as they liked. The cold-climate cyclists consumed significantly more calories (877 kcal) than the warm-climate group (608 kcal). 136

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All other factors the same, it seems that the cooler temperature stimulated the athletes to eat 40 percent more calories post-workout than the warmer group despite an energy expenditure of only about 2 percent more. Previous studies looking at exercise in cold climates estimate that energy demands may be raised up to 10 percent due to thermoregulation (the body’s attempt to maintain a consistent core temperature in a variety of external conditions). However, 10 percent is still a long way off the extra 40 percent of calories that the cyclists consumed after training in the cold conditions. So heading out to train in the cold itself is not the problem; it is what we consume after a long, workout in the cold that is important. Thermoregulation works both ways; the body works just as hard to reduce core temperature in extremely hot conditions as it does to keep warm in cold. Try to remember a long run in the middle of summer and how hungry you felt after that workout. Many athletes have little appetite after training hard in the heat despite having burned at least as many calories as when working out in the cold. We prefer eating lighter foods in the summer, such as fruits and vegetables with a high water content, over the hearty fats and proteins we crave in the winter months. This is an instinctive reaction; millions of years of conditioning have taught our bodies to consume more calories in winter to provide us with a layer of insulation against the cold. Changing this instinct might not be possible, but we can recognize it and take preventive measures to keep our muscles warm and toasty without that extra row of Oreos. The take home message of all of this? Energy expenditure is primarily determined by the level of activity rather than by climate conditions. In other words, shivering through winter workouts will be counterproductive to achieving your fitness goals by spring. In the

coming months when you head out the door, bundle up and plan on being out there for a while. Work out longer and harder, not colder. Note: Three Tootsie Rolls and a mini Snickers were consumed in the writing of this article (it was cold in the house).

5 WAYS TO RE-ESTABLISH CORE TEMPERATURE AFTER A COLD WORKOUT

Warm up after an outdoor session before refueling. Remove wet clothes and get into a hot shower or tub immediately after a cold workout. Then hit the kitchen; the glycogen window can wait 15 minutes. Drink a hot recovery drink (make it a postworkout latte or low-fat mocha instead of a smoothie) to help raise a lowered core temperature while still replenishing muscle glycogen. Bring a thermos to the pool to drink immediately after a swim workout. Plan a post-workout meal before heading out the door. Broth-based soup, veggie chili or a bean-and-rice burrito ready to go upon your return may dissuade you from a chill-induced mac ’n’ cheese binge. Jump on the treadmill or indoor trainer for 15 to 20 minutes after a longer ride in cold weather. The added wind chill on the bike can drop core temperature in the later stages of a long ride and leave you shivering the rest of the day. A short spin or transition run in the warmth of indoors will return body temperature back to normal. Bundle up; wear extra layers to the track for warm-up and cool-down. Bring a vest or jacket on a ride and put it on immediately after the hard set to prevent heat loss during the cool-down.

february 2010

SINGL E T R A CK MIND

How to Pack for Triathlon Nils Nilsen/n2fotoservices.com

BY MELANIE MCQUAID

ravelling to a triathlon is a lot more complicated than jetting off on a vacation. With the myriad equipment required to swim, bike and run, it is not uncommon that an athlete arrives to the race venue missing something. Well-organized suitcases can help to minimize the headaches upon arrival. There are services available through local bike stores that will ship your bike to the race destination. This is a great option when you are racing one weekend and have another bike at home to ride in the meantime. The second option is to ship your bike yourself. If you are travelling to a far-off destination this becomes a bit more expensive, but when you fly with multiple connections

CARRY-ON BAG

THE CHECKLIST

USAT license Passport (for international travel) Helmet Shoes/pedals Cycling and run kit Run flats or race shoes Sunglasses iPod or music device (the earbuds are handy on a plane even if you don’t use it) Toothbrush and small toothpaste Face lotion and lip balm (3 ounces or less) Sinus rinse kit (empty plastic bottle and a few powdered saline sachets) Compression socks

BIKE BOX

Bike/wheels/rotors/skewers/seat and seat post Pump/lube/spare tires/spare tubes/chain/ brake pads/tape Wet conditions tires and brake pads Tools (multi-tool/pedal wrench/rotor adaptor tool and wrench)

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this can help ensure your bike is there when you arrive. Within the U.S. some airlines are charging up to $200 each way for a bike box, so shipping might often be cheaper. When packing a bike I wrap everything well with bubble wrap to avoid scratches, store the wheels in wheel bags, tie the derailleur hanger to the chainstay so it won’t fly around in the box and put disc brake stops in the brakes so the calipers don’t get contaminated by unintentional braking in the box. So if you add up all of this stuff it is no wonder so much can get left behind. Keeping a list in your training journal that you can refer to on packing day will help immensely. Bon voyage!

TRANSITION BAG

(Items on this list can either travel with your bike or in your suitcase, but it’s helpful if they stay together. Ensuring you travel with a backpack or a transition bag to use on race day is also helpful.) Wetsuit/speedsuit/neoprene hoodie Clear and tinted goggles Race sunglasses Energy drink/Gus and gels/ bars Salt Pills Bike Bottles Vasoline/Bodyglide/baby powder Transition towel or mat Race Belt

SUITCASE

Race kit/cycling clothing/run clothing Rain jacket (optional) Long/short gloves Arm/leg/knee warmers (if appropriate) Socks Warmups and comfy clothing One nice outfit (optional) february 2010

Two Mud-Slinging Teammates • One Bike 6 Mile Trail Run & Ride • Fun Obstacles Costume Contest • MUD PIT CRAWL!

Las Vegas March 7 TemecuLa March 28 Register online: MuddyBuddy.com

ENDUR A NCE CONSPIR A C Y

Forging Ahead: Learning from Last Season

Whether it’s your race season, your job or any other aspect of your life, there are bound to be things that become clearer with time. What you do with it is up to you.

indsight is 20/20. Yes, it’s a cliché, but sometimes hindsight is the easiest and most effective way to communicate a lesson learned. I promise this will be my last column devoted to the subject of my 2009 race season

and especially my race in Kona. I want to be done with it, but some of the lessons I’ve learned might be good for everyone. I am not happy with my 2009 season. I did not accomplish any of my goals. All the

incredibly hard work performed did not equate to any results even close to what I expected. I did try some new training techniques and worked with a coach for the first time. I also had a nagging foot injury that hindered my

SWEEPSTAKES RULES 1. No purchase necessary. To enter without ordering, send an index card to: Triathlete IM South Africa Sweepstakes, 10179 Huennekens St., 100, San Diego, CA 92121, with your name address and phone number. 2. This sweepstakes is sponsored by Triathlete, 10179 Huennekens St., 100, San Diego, CA 92121. 3. All entries must be received by February 28th, 2010. Triathlete is not responsible for lost, late, misdirected, damaged, illegible or postage-due mail. 4. Prize winner will be selected no later than March 12th, 2010 from among all entries received. Winner selection will take place under the supervision of Triathlete, whose decisions are final. Each entrant consents to the transfer of all information contained in the completed entry form to other companies. 5. The odds of winning are determined by the total number of eligible entries received. Taxes, where applicable, are the sole responsibility of the winner. 6. Potential winners will be notified by mail, telephone or e-mail. Potential winners must follow the directions contained in any correspondence and return all forms correctly completed within 7 days of the date of correspondence. Non-compliance will result in disqualification and the naming of an alternate winner. 7. All entrants will be eligible to win a prize package that includes, free entry in the 2010 IM South Africa, hotel accommodations, round-trip airfare, and a safari in the wild game park. There is no cash exchange for this prize. 8. Employees of Competitor Group or anyone affiliated are not eligible. Sweepstakes subject to all federal, state and local tax laws and void where prohibited by law. 9. For the name of the winner, send a self-addressed, stamped envelope and letter of request to: Triathlete IM South Africa Sweepstakes, 10179 Huennekens St., 100, San Diego, CA 92121.

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february 2010

Don Karle

BY TIM DEBOOM

endur a nce conspir a c y planned schedule. Still, none of this prevented me from feeling fit and ready to perform in the championship at the end of the season. In 2008, my year away from triathlon, I found a balance in my life that was needed—not only for myself, but also for the relationships around me. That balance seemed to carry over successfully into 2009. I was able to implement this balance into my life as a professional athlete in a way that I could not do before. I was happier than I had been in years past, and I thought it would be evident in my racing. Now, a few more weeks removed from the end of the season, I have been able to reflect on and dissect the faults that seem so obvious. My intentions coming into the year were to race, race and race some more. To get the rhythm back and the mental edge that can only be gained from competition. I wanted to jump in any local running races, group rides and triathlons that were convenient. Even these little competitions can have a profound effect in preparing you for your priority events later on. I started out as planned, racing a duathlon in the middle of some hard training in February. Then I competed in Ironman Australia to get in a long effort early, before the rest of the summer could be devoted to speed.

february 2010

Unfortunately, I came out of that race with a small injury. The injury lingered much longer than was convenient, considering my intended plan to race a lot, and I put all hard racing plans on hold. This injury should not have been a problem. Injuries inevitably come with being a professional triathlete. My problem was that I let it completely change my plan for the season. I skipped the local group rides and open-water swims that could have kept the competitive juices flowing while limiting the pounding on my foot. I reverted to training by myself and focusing solely on Kona. All the balance I had found in my life did not carry over to my training and racing. In the past, this had been OK. I spent many years training alone, preparing for that lonely race, but that was not my plan this year. I needed competition. This became apparent in Kona. I was physically prepared to race, but I was mentally stale. I had a hard time visualizing a successful race. I brushed it off, thinking that the training was done and I was ready to go. That should have been a clear sign. I could not picture myself winning, and that became a harsh reality on the race course. You can be as fit as you’ve ever been, but if you go out there and you’re not

mentally ready for it, things are not going to go well. I had forgotten that racing hurts, and I was not prepared to deal with it. It’s fairly simple in the end: Success starts in your head and flows down from there. If you look at the top finishers in Hawaii, they all had some sort of tune-up race before the big show. Anywhere from six to three weeks out, they were sharpening their minds along with their bodies. I did do a half marathon and an open-water swim a few weeks out, but it was too little, too late. I also did not treat them as serious competitions but as merely more hard workouts. It can be so hard to see that when you are in the heat of it. Again, lessons learned. This is why the time off after a race or season is beneficial. It is always good to look back without emotion. Take your time. Reflect on good and bad. Whether it’s your race season, your job or any other aspect of your life, there are bound to be things that become clearer with time. What you do with it is up to you. As for me, I’m forging ahead. I have not made any plans for 2010, but I’m already jumping into those competitions I missed out on last year—running races, cyclocross, even racing my dog up the stairs. It’s never too late.

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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!

NEW!

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Rated 8 times

RecoRd-setting day foR Rapp and mcglone in tempe

American Jordan Rapp finished the day with a 2:55 marathon to set a new course record.

Canadian Sam McGlone had the fastest ride of the day en route to winning by more than four minutes.

Ford Ironman arIzona Nov. 22, 2009—Tempe, Ariz. 2.4-mile swim, 112-mile bike, 26.2-mile run WomeN

Swim

Bike

Run

Total

1. Samantha McGlone (CAN) 58:58 4:56:48 3:10:10 9:09:19 59:23 5:05:07 3:04:58 9:13:46

3. Kate Major (AUS)

55:14 5:05:39 3:15:03 9:20:12

4. Gina Kehr (USA)

53:39 5:09:17 3:12:25 9:21:12

5. Leanda Cave (GBR)

50:10 5:00:59 3:35:58 9:31:04

meN

Swim

1. Jordan Rapp (USA)

50:49 4:22:31 2:55:45 8:13:35

2. T.J. Tollakson (USA)

50:04 4:25:29 3:01:19 8:20:22

3. Torsten Abel (GER)

50:07 4:33:36 2:53:19 8:20:39

triathletemag.com

Run

Total

4. Richie Cunningham (AUS) 48:14 4:35:28 2:56:08 8:23:18 5. Paul Ambrose (AUS)

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Bike

48:15 4:34:43 2:58:07 8:24:54 february 2010

Nils Nilsen/n2fotoservices.com

Brit Leanda Cave held the lead until 8 miles into the marathon and went on to finish fifth.

2. Linsey Corbin (USA)

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

Wouldn’t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!

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Rated 5 times

EuropEan talEnt rolls through panama City BEaCh

The 10th edition of Ironman Florida kicked off under cool but comfortable conditions on the Florida panhandle.

Ford Ironman FlorIda Nov. 7, 2009—Panama City Beach, Fla.

asiphoto.com

2.4-mile swim, 112-mile bike, 26.2-mile run

Belgium’s Sofie Goss won her first Ironman title, besting the Ukraine’s Tamara Kozulina by four minutes.

february 2010

WomeN

Swim

Bike

1. Sofie Goss (BEL)

59:48

4:52:24 3:11:29 9:08:38

Run

Total

2. Tamara Kozulina (UKR)

1:03:42 4:56:11 3:06:52 9:12:47

3. Bella Bayliss (GBR)

59:49

4. Joan Blafoss (DNK)

1:04:08 5:07:43 3:01:46 9:21:11

4:56:19 3:11:07 9:13:52

5. Heather Gollnick (USA) 57:30

4:59:51 3:18:59 9:22:13

meN

Bike

Swim

Run

Total

1. Kirill Kotshegarov (EST) 53:44

4:28:03 2:57:11 8:24:29

2. Maxim Kriat (UKR)

51:00

4:37:11 2:53:56 8:26:51

3. Massimo Cigana (ITA)

56:00

4:35:04 2:52:01 8:28:04

4. Nick Saunders (GBR)

52:14

4:39:09 2:54:47 8:31:44

5. Christophe Bastie (FRA) 55:59

4:34:17 2:57:59 8:35:29 triathletemag.com

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a t t he r a c e s

“That water was COLD!” Wouldn’t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!

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Rated 5 times

Gambles, Kaye win all-out amica championship

Aussie uber-biker Joe Gambles ran away with the inaugural Amica Championship and a $2,000 first-place check.

AmicA chAmpionship phoenix Nov. 1, 2009—Lake Pleasant Park, Ariz. .5-mile swim, 17-mile bike, 5K run

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Swim

Bike

1. Alicia Kaye (CAN)

11:22 45:24

19:47 1:16:34

2. Malaika Homo (USA)

11:35 46:13

20:51 1:18:39

3. Amanda Felder (USA)

12:00 46:39

20:27 1:19:07

4. Erin O’Hara (NZL)

13:33 46:48

20:25 1:20:47

5. Heather Jackson (USA) 15:15 45:01

21:09 1:21:25

meN

Swim

Run

1. Joe Gambles (AUS)

11:16 37:55

16:52 1:06:04

2. Kevin Collington (USA)

10:50 40:12

17:25 1:08:28

3. Chris Foster (USA)

11:32 40:38

16:30 1:08:41

4. Jarrod Shoemaker (USA) 11:00 41:51

16:10 1:09:02

5. Lewis Elliot (USA)

18:08 1:11:15

Bike

12:07 40:59

Run

Total

february 2010

Courtesy eidentsports.com

Canuck Alicia Kaye sealed the women’s race with a 19:47 5K run-split.

WomeN

a t t he r a c e s

“Plenty of porta-potties!” Wouldn’t it be nice to read about a race before you sign up? Now you can. Active.com introduces Ratings & Reviews!

NEW!

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Rated 15 times

french speedsters top podium at jamaica’s rose hall tri

The believed-to-be haunted Rose Hall Plantation House overlooks Frechman Nicolas Becker breaking the tape.

Wata Rose Hall tRiatHlon October 31, 2009—Montego Bay, Jamaica 1.5K swim, 40K bike, 10K run

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Swim

1. Isabelle Ferrer (FRA)

Bike

Run

Total

25:31 1:14:48 41:55

2:22:14

2. Alexandra Consten (GER) 28:01 1:14:01 54:26

2:36:28

3. Jennifer Tetrick (USA)

29:13 1:23:20 46:44

2:39:17

4. Rachel Hernould (JAM)

32:55 1:33:40 1:03:48 3:10:23

5. Michele Gabay (JAM)

40:24 1:43:58 1:14:42 3:39:04

Men

Swim

1. Nicolas Becker (FRA)

19:36 1:07:46 44:01