2010-08 Triathlete

THE GEAR + TECH ISSUE

GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE

BEGINNER’S GUIDE

TO GEAR & TECH TRIPLE THREAT

NO.316

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AUGUST 2010

HOW TO SWIM FASTER

7 TECHNIQUE TIPS THAT REALLY WORK THE BEST DRAG REDUCING GEAR

THE 3 FASTEST TRIATHLON BIKES.

E VER.

SWEET 16 A Super Simple 16-week Half-Ironman Training Plan

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JENNY FLETCHER

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DESIGNED IN

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contents

August 2010

DEPARTMENTS

TRAiNiNg

gEAR AND TEch

22 Editor’s notE

84 hEArt rAtE Monitor do’s & don’ts

138 tECh support

24 LEttErs & Contributors

88 supEr siMpLE 70.3 trAining

144 triAthLEtE’s gArAgE

98 sWiM

146 pro bikE

100 bikE

148 tri’d And tEstEd

102 run

152 gEAr bAg

By JuliA BEESoN PolloRENo

28 ChECking in

30 stArting LinEs 32 trAining tip 34 MEdiCALLy spEAking 36 EndurAnCE trAvELEr 38 industri

168 At thE rACEs NuTRiTioN 120 nutrition Q&A

By PiP TAyloR

By lANcE WATSoN AND DAN SMiTh

By MATT FiTzgERAlD

By SARA MclARTy

By MARk DETERliNE

By MARio FRAioli

104 FundAMEntALs By iAN MuRRAy

By iAN BuchANAN

By AARoN hERSh

By AARoN hERSh

By AARoN hERSh

154 WoMEn’s rACEWEAr rEviEW coluMNS

107 sports sCiEnCE updAtE

156 up Front

126 EAt right

110 FitnEss

160 tiCkEt punCh

132 rECipE

112 dEAr CoACh

162 singLEtrACk Mind

117 injury QuiCk tip

166 EndurAnCE ConspirACy

124 MuLtisport MEnu

By Roy STEvENSoN

134 rACing WEight

By MATT FiTzgERAlD

By TiM MicklEBoRough, PhD

By TAWNEE PRAzAk

FEATuRiNg cliFF ENgliSh

By JoRDAN METzl, MD

By ANDy PoTTS

By SAMANThA McgloNE

By MElANiE McQuAiD

By TiM DEBooM

192 Light rEAd

By JEF MAllETT

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www.orbea-usa.com

Craig Alexander, 2x Ironman World Champion, relies on the Orbea Ordu to carry him to victory.

no. 316

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features

auGust 2010

on tHe Cover Cover: Jenny Fletcher • Photo by Nils Nilsen Makeup and Hair by Mary Erickson for CameraReadyCosmetics.com Beginner’s Guide to Gear & Tech Triple Threat: The 3 Fastest Triathlon Bikes. Ever.

Sweet 16: A Super Simple 16-week Half-Ironman Training Plan How To Swim Faster: 7 Technique Tips That Really Work The Best Drag-Reducing Gear

40 Great expectations A Southern California nonprofit called Exceeding Expectations introduces innercity kids to triathlon. What happens next is nothing short of life-changing.

By Julia Beeson Polloreno

48 Gear, GadGets & Gizmos Galore With some help from trusted triathlon coaches and experts, we answer your most common gear (and some tech) questions.

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54 Head-to-Head: Giant, specialized and trek By aaron HersH

62 endless summer style The latest fashions in athletic apparel can take you from the podium to the street in effortless style.

PHotos By Justin lee

48 54 88 98 78

74 tHinkinG outside tHe lab Can’t afford an $850 session in a wind tunnel to analyze your bike set-up? Discover cheaper substitutes to lab testing and reap the benefits at your next race.

By aaron HersH

78 draG-reducinG swim innovations By aaron HersH

august 2010

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I N V E S T I N YO U R P E R S O N A L B E S T. *In a simulated training involving 90 minutes of continuous cycling immediately followed by high intensity cycling at 85% V02 Max to complete a fixed amount of work, consumption of two servings of the endurance formula present in this product during exercise resulted in improved cycling performance time (4.57 minutes on active vs. 2.57 minutes on placebo) during the high-intensity cycling bout. 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 1.888.462.2548 or visit GNC.com for the store nearest you. ©2010 General Nutrition Corporation. May not be available outside the U.S. Ad: Arnell Photo: Arnell

&

LOWER BACK

ACHES AND PAINS

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MORE HIGH-TECH ONLINE Can’t get enough of the high-tech issue?

Head over to Triathletemag.com to stay up-to-date on all of the latest news and information related to triathlon’s tech industry.

Whether it’s an athlete testing out the latest gear at the wind tunnel, or an exclusive preview of next season’s bikes, you will find the most compelling offering of triathlon gear content anywhere on the Web.

Nils Nilsen

HIP

THIS MONTH ON

RACE COVERAGE This month we’ll bring you to the starting lines of some of the top events around the world. The fall race season is quickly approaching, and over the next few weeks the best triathletes from around the world will be fine-tuning their race skills leading into upcoming championship races.

We’ll bring you coverage including video, photos and in-depth stories from the courses of Quelle Challenge Roth (July 18), the Nautica New York City Triathlon (July 18), ITU World Championship Series London (July 24) and Ironman Lake Placid (July 25).

SWIMSUIT MODEL SEARCH WHAT COULD CAUSE YOUR ACHES AND PAINS? When the quads get tight and the pelvis tilts due to lack of elasticity within the muscles, they could begin to pull on their insertion points within the hip and lower back.

Think you have what it takes to be a swimsuit model? If so, this is your chance to make your modeling dreams come true and become a part of the 2011 Triathlete magazine swimsuit issue. We will be selecting one lucky guy or girl to be one of our models to show off the newest swimsuit and triathlon clothing collections. To learn how to submit your photo visit Triathlon.competitor.com/modelsearch.

WHAT DO I DO ABOUT IT? The Hip Dysfunction Kit includes all the tools to assist plus the DVD with: • How-to Section • Practical Education • 30-min Re-Gen Class • Tips for a Better Lifestyle

TRICENTER

TriCenter is an in-depth online news show devoted solely to triathlon. The weekly program provides exclusive interviews, up-to-date news and analysis and coverage of all of the best races around the world. Tune in every Monday.

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First Wave 16

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august 2010

Tour de Macca NILS NILSEN Chris “Macca” McCormack was among a select group of triathletes invited to race against the world’s fastest pro cyclists at the 2010 Amgen Tour of California time trial in downtown Los Angeles. Macca finished the 20.9-mile course in 46:15, good enough for 55th place overall.

august 2010

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First Wave 18

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Yellow Brick Finish PAUL PHILLIPS Cheered on by some friends from the Land of Oz, long-course queen Chrissie Wellington was the first woman across the yellow brick line at K-Swiss Ironman 70.3 Kansas. Wellington dominated the pro women’s field, finishing in 4:07:49—more than16 minutes ahead of second-place finisher Pip Taylor.

august 2010

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First Wave 20

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august 2010

Stride for Stride NILS NILSEN Aussie Craig “Crowie” Alexander of Australia makes his pass on New Zealand’s Terenzo Bozzone during the the Rev3 Quassy half-ironman distance race in Middlebury, Connecticut. Alexander surged ahead in the final miles of the run, setting a new course record. Bozzone finished a minute back for second.

august 2010

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Editor’s Note

Justin Lee

potential of these products, you’ve got to understand how they can work for you.

That’s where our annual gear and tech issue comes in.

Triathlete tech senior editor Aaron Hersh heads up our coverage, oriented to both the tech-weary and techsavvy. Beginners will want to check out “Gear, Gadgets and Gizmos Galore” (page 48). The editors rounded up the most common questions asked of triathlon coaches and experts (“Where can I store my lipstick on my bike?” was not one of them) and deliver all your answers.

In “Triple Threat” on page 54, Hersh and photographer Nils Nilsen present the latest innovations in bike technology and design, showcased during May’s Tour de California Time Trial in Los Angeles.

Hersh, who formerly was the personal bike mechanic for Ironman world champions Chrissie Wellington and Craig Alexander, tours readers through a trio of lust-worthy rides: the Specialized Shiv, Trek Speed Concept and Giant Trinity Advanced SL. Don’t have an extra $7,000 to burn for a new time trial bike or for chasing your next PR? Neither do we. That’s why, in “Thinking Outside the Lab” (page 74), we sought out affordable, do-it-yourself alternatives to pricey wind tunnel testing and lactic acid threshold tests typically conducted by a team of sports scientists. You don’t have to fork over hundreds of dollars to reap the benefits of lab testing that’s typically reserved for elite athletes riding a sponsor’s tab.

In addition to our deep tech coverage, we bring you a profile of Ironman legend Cherie Gruenfeld and her nonprofit, Exceeding Expectations (page 40), which introduces inner-city kids to the sport of triathlon. What happens next to these kids is nothing short of life-changing.

Also on tap this month: A plan to get you to the finish line of your first half-iron race; a guide to using a heart rate monitor; the skinny on achieving your optimal racing weight and more. And don’t skip “Endless Summer Style,” on page 62, a look at athletic apparel that takes you from the podium to the street in effortless style—with or without lipstick.

Tech Travails When I first got into our sport, I was a total gear and tech neophyte. I must have looked the part. When I went into my local triathlon shop to get a saddle bag for my bike, I had the following exchange with a salesperson: Me: “I’m looking for one of those bags, you know, the ones you put under your bike seat to hold your spare tube and tools?”

Shop Guy: “Sure, we have a few different kinds over here.”

Me: “Wow, this little bag will hold everything I need?”

Shop Guy: “Yeah, it’ll fit your lipstick.”

Lipstick? Was that bike slang for a retractable, tube-like tool? Or did this guy really think I counted makeup among my bike training essentials? I ducked out of the shop without buying anything, feeling both annoyed and self-conscious. I’m happy to report that kind of encounter has been isolated in my nearly 10 years of doing triathlon, but I know I’m not alone in my fleeting moments of total intimidation by all the gear and gadgetry that comprises triathlon. We’re continually bombarded by promises that high-tech products—from heart rate monitors to swim skins to aerobars—will make us stronger, better, faster. And they do. But to harness the 22

triathletemag.com

Julia Beeson Polloreno Editor-in-Chief

No. 316 | August 2010 Editorial Director

TJ Murphy, tjmurphy@competitorgroup.com Editor-in-Chief

Julia Beeson Polloreno, jpolloreno@competitorgroup.com Managing Editor

Somyr McLean Perry, sperry@competitorgroup.com

Assistant Managing Editor

Lauren Ventura, lventura@competitorgroup.com Senior Editor

Matt Fitzgerald, mfitzgerald@competitorgroup.com Senior Tech Editor

Aaron Hersh, ahersh@competitorgroup.com Assistant Editor

Bethany Leach Mavis, bmavis@competitorgroup.com Copyeditor

Marilyn Iturri

Photo Editor

Nils Nilsen, nnilsen@competitorgroup.com Graphic Designer

Oliver Baker, obaker@competitorgroup.com Online Content Director

Kurt Hoy, khoy@competitorgroup.com Web Producer

Liz Hichens, lhichens@competitorgroup.com Senior Video Producer

Steve Godwin, sgodwin@competitorgroup.com Video Producer

Kevin LaClaire, klaclaire@competitorgroup.com Medical Advisory Board

Jordan Metzl, MD; Jeff Sankoff, MD Advertising EVP, Media

Andrew R. Hersam, ahersam@competitorgroup.com VP, Endemic Sales

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Le t ters

CONTRIBUTORS

Dave Trumpie

JEF MALLETT knows about the beginner t r i a t h l e t e — h e ’s begun the sport enough times himself. His first triathlon, in 1981, suggested he might be a triathlete, but his splits suggested bike racer, and he bounced back and forth while also foraging a marriage and a career.

Now he’s made up his mind: Married, triathlete and creator of the comic strip “Frazz,” featured in 160 newspapers nationwide. Mallett is the author and illustrator of Trizophrenia: Inside the Minds of a Triathlete from Velo Press. Mallett wrote and illustrated the Light Read column on page 192.

TAKE YOUR TIME WHEN IT COMES TO FORM

DEAN WARHAFT has raced, eaten and explored his way across six continents for the past 15 years.

Along the way, he’s had the rare opportunity to make friends and compete at just about every Ironman venue. He’s a lawyer and professional land surveyor, but his main focus since 2006 has been creating and hosting “Endurance Traveler,” an endurance sport-based travelogue series on both the Web and television, which can be found at Endurancetraveler.tv. His Endurance Traveler column can be found on page 36.

recently read the article by Matt Fitzgerald suggesting it wasn’t worth an athlete’s time to think about form as good form comes naturally (“How to Hit Your Stride,” June 2010). I hope he looked deeper and beyond superficial studies before writing his book. The human body and in particular the foot does not adapt to changes overnight or even in weeks. The foot contains a higher concentration of ligaments and bones than any other part of our body and they adapt very slowly. Real changes can take years, not weeks.

A study of 16 elite athletes trying the “pose” method for 12 weeks is far different than the average age-grouper learning to run tall and shorten their stride. For one, the 16 elite athletes were probably already running with a very high level of running economy. I would be far more interested in a study of 16 heel-striking, hunchback plodders. In addition, having runners run

Alberto Santa Maria

TAWNEE PRAZAK, 25, is an Orange County, Calif., native who got her first taste of triathlon several years ago.

She quickly took to the swim-bike-run lifestyle and desired to do more with the sport than just race.

Prazak puts her journalism background to use to write about triathlon and endurance sports (“Run Less, Lift More, Race Better” on page 110). A USAT-certified coach and exercise science graduate student, Prazak can otherwise be found training for long-course triathlons.

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while thinking about different thoughts for “10 minutes” is a far cry from learning a more efficient stride over a lifetime of running.

I work in a running store, have run more than 50 marathons and have helped numerous runners improve their form, run more economically and improve their race times without running any more mileage. I learned how to adjust my own form starting in 1998, and it took years to adapt from a heel striker to a mid-foot striker.

Matt is correct—we cannot all be elite runners. But most of us can benefit from a little tweak here and there, and it will take more than a few weeks in a study group for the body to adjust. To suggest we only need to stop thinking about form and just “run often” is silly. There may not be “a single right way to run,” but training more with bad form just makes you really good at being bad.

Many elite runners, from Alan Webb to Anton Krupicka, have gone from being mediocre to world-class runners >> continued on pg. 26 august 2010

IT’S LIKE HAVING OUR OWN SUPERSONIC GUINEA PIG. CONGRATULATIONS TO TIM DEBOOM for his impressive win at Rohto Ironman ® 70.3 Hawaii.

And thanks for helping design gear, like the P.R.O. Tri Series Speed Suit, worthy of the top of the podium. Tim is an integral part of our team in Boulder, Colorado, where he tests our gear to the bleeding edge and tells us what’s working and what’s not. Without feedback from world-class athletes like Tim, we’d never be able to make race gear that keeps crossing the finish line in first.

P.R.O. Tri Series Speed Suit, Singlet & Short

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© 2010 Pearl Izumi

Le t ters

STOP

wasting time in the water Optimize your Training -Private Instr.

-Group Clinics Christopher Jacobs Olympic Gold Medalist 917-734-2590

distanceperstroke.com 26

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by working on their stride and form. Few elite athletes, in any sport, do what they do naturally without a little guidance. If Matt’s logic rang true, no one would do the Fosbury flop, sprinters wouldn’t have increased their drive phase and Lance Armstrong would still be spinning 80 rpm (we wouldn’t know his name either).

Running is no different.

My advice to runners is pick one or two aspects to work on and take your time and allow your body to adapt. Working on form doesn’t have to be tedious and can be fun when done right. When I see people running, those who look like they are having the most fun are the people with the best form.

Brian Baker Boise, Idaho

Let Me CLarify

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n response to Rudy Dressendorfer’s letter to the editor “Strength Train All Year” (June 2010), my advice regarding strength training detracting from effective endurance training was not meant to indicate an acute detrimental effect of strength training, but rather meant to indicate that more time spent strength training during race season will reduce the time available to swim, bike and run—thus negatively affecting the ability to engage in quality triathlon-focused training.

Ben Greenfield, Contributor

fat and Sugar aLCohoL? SeriouSLy?

N

ormally I find the products Triathlete is promoting to be great, or at least worthy of space in the magazine. It’s obvious nobody bothered to check the nutritional statement on the Premier Nutrition Titan bar you promoted in the June issue (“Multisport Menu”). The ingredients read like a candy bar. I don’t think my fellow competitors need 13 grams of fat and all of that sugar alcohol.

Zoey Best San Diego, Calif.

an inSpiration to Many

M

y first time in Kona, I was in the King Kamehameha hotel in a room right next to Jim MacLaren (“Editor’s Note,” June 2010).

At that time he had only lost the leg, not yet a quadriplegic. I remember him being a great guy and that I felt a little sorry for him, thinking that Ironman was going to be so tough for him. Little did I know! The guy was through with his race hours and hours before me! That’s when I realized this was one special guy. And, of course, I’ve followed his progress and been a huge supporter of CAF (Challenged Athletes Foundation) in the years since then. I was particularly thrilled

when a group of my Exceeding Expectations (see feature on page 40) kids got a chance to meet and spend a few minutes with him at a PossAbilities dinner. He’s been an inspiration to many of us over the years.

Cherie Gruenfeld Cathedral City, Calif.

toned Meat VS. Breathtaking Beauty

D

on’t get me wrong—I’m 110 percent in favor of female athletes in swimsuits (June 2010). However, the dramatic difference between the photos of champion Chrissie Wellington, on pages 69, 191 and on the back cover, do a great job of defining the difference between toned meat and breathtaking beauty.

Why waste time viewing poses when we can admire spirit, health, achievement, grace and a genuine smile? Why not replace the annual swimsuit issue with a finish line spread? Also, it would be nice to not have to hide magazines from my 5-year-old daughter.

Jason Horne Madison, Miss.

inSpiring the next generation

T

he back cover (June 2010) by Tyr with Chrissie Wellington that reads “Some of the most beautiful women in the world have numbers pinned to their bellies” was the best photo of the swimsuit issue. She is a great inspiration to my young daughters (and future triathletes).

Brian G. Pfeiffer Waunakee, Wisc.

Let’S Be friendS

O

ne thing that strikes me about this year’s swimsuit issue (June 2010) is how friendly the models seem. Instead of the “I’m going to whip you” scowl that seems to permeate so many ads for tri products, these pictures show guys and gals that are fit and have positive, friendly attitudes. This portrays the kind of people many of us would like to hang out with, and I appreciate seeing that.

After all, these look like the athletes that I have been privileged to hang out with over the last 15-plus years that I’ve competed in triathlon. Keep up the good work!

Joel Kopf Plummer, Idaho

Speak your Mind!

Send Letters to the Editor to jpolloreno@ competitorgroup.com. Include your name, address and the best way to contact you.

Letters may be edited for clarity and length. august 2010

ChECkIng In

Delly Carr/triathlon.org

Starting Lines Training Tip Medically Speaking Endurance Traveler IndusTri

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Nils Nilsen

C heC king in

The FourTh and FiFTh Legs oF TriaThLon

By MitCh thrower With my feet in the sand at Ala Moana Beach Park in Honolulu, I watched a few waves of the 2010 Honolulu Triathlon take off before mine. I felt that familiar adrenaline rush and pounding heart beat when the starting horn went off and I watched a mass of arms and legs fire into action. Gathering myself, I closed my eyes for a second and took a deep breath.

“One minute,” the announcer yelled.

Looking around, I thought about how grateful I was to be healthy and at the starting line of another triathlon. I had recently received a call from my friend Steve Hansen who was training for the Honu Half Ironman when he jammed his knee and it blew up like a balloon. He was on his way to get an MRI and not sure when his next race would be. I had also heard from triathlon coach and journalist Carrie Barrett, who was writing to me from bed using an automatic motion machine after hip surgery. And just weeks before I’d spoken with Trisha Kinsman, who went to Florida with the intention of competing in the Nautica Miami Triathlon. The day before the race she went end-over-end on her bike and could not participate.

As these thoughts clouded my mind, I opened my eyes, looked up and said, “Thanks.”

I was indeed grateful to be here on this island, in this moment, healthy.

There are two dimensions, or as I like to call it the fourth and fifth legs, of our sport that are vitally important, perhaps even more 30

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critical than our swim, bike and run training.

The first is staying healthy and injury-free, and the second is recovery. We have a major role in both. We don’t really have to descend hills at lightning speed when we’re training.

What if we blew a tire, or if a small animal or a car pulled out in front of us? Crunch. Safety when training is an essential ingredient to staying fit and alive—and without either of these, you can’t do triathlon.

Even though most of us can feel the difference between an injury that requires us to stop training and the feeling of soreness that is a part of muscle recovery, we still find it hard to stop long enough to let things heal.

After all, we’re triathletes, right? Who needs sleep? I do. You do. It’s up to you to take the time to recover from training or to heal any bone, muscle and ligament damage and to navigate your life and body safely to the next starting line.

What do you do in the time before and after running, biking, swimming and reading Triathlete? Do you stretch? Get a massage?

What about yoga or simple mental recovery exercises? I’ll bet most of you just go back to work or family commitments, and don’t give it much thought—but you should. Recovery is triathlon’s fourth leg, and it is clearly the silent, omnipresent challenge for every triathlete.

Some people will base their post-race recovery on complex algorithms, taking into account age, distance of the race, nutrition,

weather and other factors, but the reality is quite simple: You need to listen to your body.

The body is not a mathematical equation that one can solve through force. If you listen to your body, you will usually realize that it has something to say. Tune in.

I’ve had my own list of nagging injuries over the years, from iliotibial band syndrome for an entire season to fractured knees that required surgery to patellar tendinitis gleaned when running down a steep hill (and I how could I forget the plantar fasciitis I earned from some wacky work shoes?). But I made it through and healed each injury 100 percent.

I learned the hard way how to take the extra time and how to apply the correct healing techniques to get my body back to health.

Once I learned to back off when I knew there was a problem, my healing time improved.

I truly hope that you are spending as much time thinking about healing your injuries and perhaps even more time focusing on recovery—eating right, sleeping and unwinding—maybe even creating an environment around you that is supportive and enjoyable.

But I know you are a triathlete and it’s more likely that you’re living life on fast forward, squeezing triathlon into an already hectic lifestyle, ignoring your injuries and not getting enough sleep. If this is the case, make a change.

Always remember that there are five disciplines in triathlon: swim, bike, run, heal and recover. august 2010

Tra i n i ng T ip

recovery than a combination hot-and-cold contrast baths.

Compression skins to use on post-game flights. If the skins fit correctly, we give our players specifically made-to-measure recovery socks which are graded like ted stockings you wear after surgery. These have shown to have a great effect on increasing venous return and thus flush the oxidative chemicals left post-exercise.

Bike flush for 15 minutes followed by a 15-minute “flush” massage, especially of the calves, and then ice immersion again 24 hours after a game.

Joe Friel

reCovery SeCretS From the proS By nathan koCh, Pt, atC No matter which sport a serious athlete is involved in, proper recovery plays a critical part in optimizing performance. It is widely accepted that some form of muscle recovery following hard efforts and intense competition is crucial to allowing the athlete to function on the highest level day in and day out. Lack of proper recovery has been linked to injuries, “dead legs” and fatigue. While there is no strong consensus on the optimal recovery method, I asked some friends/athletes/experts to share what tricks they utilize for recovery. How do they keep their legs pain and injury-free after repeated days, weeks and months of pounding and stress? Here are a few secrets from some people who know a little something about training.

KriSSy moehl

Ultrarunner, second female at the 2009 Western States 100, first female finisher and course record holder for the Hardrock 100 First Endurance Ultragen, a recovery drink that I use after any run longer than 90 minutes.

My daily supplements are Magma Plus, a green foods supplement, and Udo’s Oil, a balanced serving of omega-3 and omega-6 fatty acids through plant-sourced oil.

Skins compression tights for post-race travel.

I’ll wear them for three days straight (except to shower) to help reduce swelling.

Samantha mCGlone

Three-time world champion and USA record holder in track cycling Massage with a foam roller to work quads, glutes, hamstrings, ITB and calves.

Zoot Compression clothing after training and while traveling.

Easy 30- to 60-minute recovery rides, also called “active recovery.”

Professional triathlete, 2004 Olympian and Ironman 70.3 world champion Zoot Compression recovery tights and socks, worn after hard workouts and while traveling.

Normatec MVP compression legs, which is a pneumatic compression device. Multisegment inflatable boots are placed around the legs and rhythmically inflated and deflated to carefully prescribed pressures that mimic normal physiology.

Ice baths, which are simple, cheap and effective.

ChriS Baldwin

dave hanCoCK

Sarah hammer

Professional road cyclist for United Health Care and two-time USPRO Time Trial Champion Recovery shake(Muscle Milk/CytoCarb mix).

Stretching and a foam roller massage, targeting the spine, hips, quads and calves.

Post-ride nap (approximately 60 minutes of “forced relaxing” time).

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Director of Training and Conditioning for the New York Knicks and former physiotherapist for Manchester United Ice bath with 10 minutes of cold immersion from the waist down. Recent research shows that 10 minutes is the optimal time and that pure cold is more advantageous for muscle

Author of the best-selling “The Triathlete’s Training Bible” book series, USA Triathlon and USA Cycling elite-level coach, former chairman of the USA Triathlon National Coaching Commission Carbohydrates within 30 minutes post-workout if it was a high-stress (meaning long and/ or intense) session. Consume in liquid form mostly. Drink and eat until feeling satisfied.

Compression socks if you can’t elevate legs for several minutes after a hard session.

Self-massage of the legs, working fluids toward the heart.

ruvell martin

NFL wide receiver for the Seattle Seahawks Ice bath after every game and after a hard workout or practice.

Deep tissue massage.

Daily supplements for recovery, including mealtime vitamin supplements in the form of pills, as well as a night-time packet of supplements. Also, an amino acid shake before and after workouts (with added protein in the post-workout shake).

levi leipheimer

Professional road cyclist for Team Radio Shack, has won the Tour of California the last three years and has placed third overall in the Tour de France Massage utilizing the foam roller to target glutes, quads, hamstrings and calves.

The Massage Stick, which is easy to travel with and is used to focus on ITB, quads and calves.

Normatec MVP compression legs.

Although I suspect these experts are hesitant to reveal their most secret recovery techniques in such a public forum, they are utilizing some methods that amateur athletes can benefit from in their own training programs.

Nathan Koch is a physical therapist at Endurance Rehabilitation in Scottsdale, Ariz. Visit Endurancerehab.com. august 2010

John Segesta/johnsegesta.com

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GettinG the MaxiMus FroM Your Gluteus

By Jordan d Metzl, Md Are you serious—a column about the butt? You bet! Now that I’ve got your attention, let’s talk.

I’m not referring to how a triathlete’s butt looks in a pair of jeans, although that surely is a perk. I’m talking about function. A strong butt will keep you moving faster and reduce your chances of injury. Let’s explore the facts.

The buttocks, a combination of major muscle groups including the large gluteal muscles and the smaller and deeper piriformis, obturator and gemellus muscles, are all keys to pelvic stability. As I have often told my 34

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patients, “A strong butt is the key to a happy life.” It may not be Confucian, but it is a good truism for endurance sport athletes.

Pelvic stability plays a major role in almost every injury runners and triathletes acquire from the waist down. Combinations of the gluteal and core muscles are integral for stabilizing the pelvis. Hamstring strains, patellofemoral knee pain (runner’s knee), medial tibial stress syndrome (shin splints) and many other injuries are almost always due to weak supporting butt and core muscles. Not to say this is the only factor—sometimes the

C heC king in feet contribute to injury risk as well—but in almost all cases of lower-body injury, the butt muscles are the weakest link.

How does this work? There are two kinds of stability: dynamic and static. Pelvic stability is due largely to dynamic stability. What this means is that the stability around the pelvis is due to the muscular forces that act directly on it. Since muscle forces are dynamic entities, the stability they provide is, you guessed it, dynamic. If the muscles are strong, there is more pelvic stability. If they are weak, there is less. In contrast, the ankle joint, for example, is largely stabilized through static stability.

This means that both ligaments around the joint and bones that comprise the joint, both of which are fixed or static types of stability, stabilize the ankle. Dynamic stability plays a much smaller role in the ankle than it does in the pelvis.

I bet you’re wondering if you have a stable pelvis. If so, it’s easy to test. Stand in front of the mirror, balance on one leg and squat halfway to the floor. Try one leg, then the other. Does your pelvis stay level, or does it tilt on one side more than the other? The side where the pelvis tilts is your weaker side.

Aside from the shock of seeing your pelvis tilt, the main issue here is injury risk. When the pelvis tilts, it means that it is unstable and the risk of the injuries mentioned is substantial.

In short, you’re more likely to get injured on the weaker side.

If you suffer from an unstable or tilting pelvis, do not despair. The key exercises that aid in pelvic stability should focus on the glutes and core. For the glutes, it’s squats, squats and more squats: single-leg squats, jumping plyometric squats, squat thrusts or any other similar exercise that you like. The key is to build your butt strength. At least three times per week of glute strengthening should greatly add in the function of this important muscle group. It doesn’t matter if your quads and hamstrings are shaped; a weak butt often creates muscle activation problems for the muscles that come off the pelvis.

Core strength is key too—at least five to six minutes of plank per day, in addition to glute strengthening, should be the norm for anyone who wants to reduce the chance of injury.

If you want to reduce your risk of injury, strengthen those glutes. Remember, if you’re good to your butt, it will be good to you.

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, Metzl is a 28-time marathon runner and seven-time Ironman finisher. august 2010

John Segesta/johnsegesta.com

Medically Speaking

Endurance Traveler

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The George Rogers Clark Memorial Bridge connects Louisville with Indiana.

The Louisville Ironman finishes at Fourth Street Live, the city’s entertainment and shopping center.

Bardstown, Ky., is known as the bourbon capital of the world.

Ironman louIsvIlle a race Through souThern culTure

By Dean Warhaft Travel Louisville, Ky., sits on the shores of the Ohio River, thus earning the nickname “The River City.” Getting there is easy—the Louisville International Airport has daily flights from most hubs, and the city itself is centrally located within a day’s drive of cities such as New York, Chicago, St. Louis and Atlanta, making it perfectly situated for a road trip.

race Ironman Louisville is unique in that there is a time-trial start for age group athletes and a mass swim start for pros. Age-groupers are required to 36

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line up and jump off the dock at the southern end of Waterfront Park. Overall finish times reflect the time at which each athlete enters the water, not the 7:00 a.m. start time. The swim heads east by northeast, past Louisville Municipal Boat Harbor and around Towhead Island, before heading west and down the Ohio River. Swimmers pass under the “Bridge That Goes Nowhere” and the John F. Kennedy Memorial Bridge before ending at Shawnee Park’s Great Lawn.

Starting an Ironman one person at a time changes the dynamics of the event completely.

One of the most notable differences is that swimmers are not pounding each other at

Downtown Louisville sits along the shore of the Ohio River.

The Kentucky Bourbon Trail

the swim start since everyone has his or her own space. Also, the inability to judge how well you’re doing versus another athlete, since you may be competing next to someone who started 20 minutes before you, may be a welcome reassurance to some. And, if you’re a slow swimmer or will potentially be pushing the 17-hour cutoff, this is the perfect race to start early because the race course stays open 17 hours after the last athlete jumps off the dock.

The bike course is probably one of the most well-balanced courses in the world. It is evenly distributed with hills, flats, tailwinds and headwinds. The first 17 miles out and back is fairly flat and fast, and is especially beautiful with the early morning dew still rising off the fields. After heading east for four more miles, the course begins a two-loop journey through and around the pastureland of the town of La Grange. La Grange also hosts thousands of august 2010

Endurance Traveler

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Churchill Downs, home to the Kentucky Derby Louisville Slugger baseball museum and factory

The famed Hot Brown sandwich hails from Louisville’s Brown Hotel.

The Muhammad Ali Center showcases memorabillia from Ali’s boxing career.

spectators, bused out from Louisville to cheer and party. The last 30 miles back to transition can be very fast if the winds are in the rider’s favor, but the August heat definitely won’t be.

The run is entirely within the confines of the city. Runners head out on the George Rogers Clark Memorial Bridge to the state line before starting the first of two loops of an out-and-back course. This part of the course takes runners through town, past Churchill Downs (location of the Kentucky Derby) and onto the historic Southern Parkway. The carnival-like finish occurs at Fourth Street Live, the city’s entertainment and shopping district.

History In 1778, France entered the American Revolutionary War. In appreciation, Louisville was named in honor of King Louis XVI. During the Civil War, the city became an important Union august 2010

base of operations and supply center. In 1891, Frederick Law Olmsted began initial planning for the city’s park system, which became the defining work of his career. In 1935, Louisville gained global notoriety with the inaugural Kentucky Derby, which was the first horse race in the Triple Crown Thoroughbred series.

tourism As a home to authentic Americana, Louisville is a wonderful place for the curious traveler. A 1964 resolution of the U.S. Congress declared bourbon to be a “distinctive product of the United States,” and Bardstown, Ky., is the “Bourbon Capital of the World.” The Kentucky Bourbon Trail is a must-do for anyone interested in this uniquely American liquor.

The West Main District of downtown is known as Museum Row, and it’s a great area within walking distance of the host hotel and

Fourth Street Live. Louisville Slugger is both a museum and actual factory just around the corner from the Muhammad Ali Center. The center is filled with educational materials, interactive exhibits and memorabilia commemorating Ali’s principal values: respect, confidence, conviction, dedication, giving and spirituality.

The day after an Ironman is always dictated by the amount of food one can stuff in his or her face, and The Brown Hotel has just what the doctor ordered. Known for its famed “Hot Brown” sandwiches, the hotel offers an open-faced extravaganza that’ll fill even the hungriest Ironman.

Dean Warhaft has been racing and traveling for more than 15 years. He has raced on six continents, completing more than 30 Ironmans, more than 30 marathons and countless other endurance events along the way. He produces the “Endurance Traveler” TV series. triathletemag.com

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SwiTching iT UP: new on-coUrSe drink aT ironman raceS The World Triathlon Corporation announced that it will no longer be serving Gatorade as the official sports drink of Ironman.

WTC and PowerBar partnered to introduce a new ready-to-drink sports beverage, named Ironman Perform. The drink is available at 2010 North American WTC races, beginning with Amica Ironman 70.3 Rhode Island on July 11, and will be on-course at the Foster Grant Ironman World Championship 70.3 and the Ford Ironman World Championship.

The drink was made available for consum-

ers on June 8 in the flavors lemon lime, orange mango and mixed berry via Powerbar.com and Shopironman.com for a suggested retail price of $1.49 per 20-fluid-ounce bottle. Visit Ironman.com for more details and stay tuned for a review of Ironman Perform in next month’s “Multisport Menu.”

TriaThlon ParTiciPaTion in The U.S. conTinUeS To riSe According to the Sporting Goods Manufacturers Association, there were 1.2 million on-road triathlon participants in the United States in 2009, and another 666,000 Americans participated in an off-road triathlon last year. The 1.2 million on-road triathletes represent a growth of 11.1 percent over the last year and a 51.4 percent growth since 2007, according to the SGMA. The 666,000 off-road triathletes in 2009 marked a 10.6 percent improvement over the last year and a 37.9 percent growth since 2007.

Additionally, USA Triathlon’s annual membership total reached an all-time high of nearly 133,000 in March. This figure, which was a 4.8 percent improvement over March 2009, included nearly 31,000 youth members, a 24.8 percent growth. According to the SGMA, there are 694,000 core on-road triathlon participants in the United States and another 413,000 core off-road triathlon participants.

The SGMA defined core participants as athletes that competed in at least two races per year.

Visit Usatriathlon.org for more information.

mUlTiSPorT STore now oPen in illinoiS

coSTa rica added To The rev3 TriaThlon lineUP

Deerfield, Ill., is now home to one of the premier triathlon shops in the Midwest—Running Away Multisport. It houses an array of shoes, apparel, wetsuits, accessories and nutrition, in addition to a wide selection of tri and road bikes. The 5,300 square foot North Shore multisport headquarters opened this spring at 800 Waukegan Road in Deerfield.

You can also get professionally fitted on the new Guru Dynamic Fit Machine for bikes by Cervelo, Felt, Guru and Wilier. Visit Runningawaymultisport.com or call 847-945-2929.

The Revolution 3 Triathlon Race Series has announced the addition of a fourth— and its first international—race. The sprint, Olympic and half-iron-distance triathlons will take place the weekend of February 19 and 20, 2011 in Costa Rica. To compete for the $30,000 in total prize money, athletes will swim the 80-degree waters in Guanacaste, the northwest providence of the country. The bike course winds through varying landscapes throughout northern Costa Rica, amid miles of untouched natural forests, mountains and beachfront communities. The run course will begin at the beach, where athletes will start off running adjacent to the Pacific Ocean before passing through a small village and back to the race venue. Visit Rev3tri.com.

Sherox TriaThlon SerieS exPandS To BermUda The SheRox Triathlon Series, the fast-growing all-women’s sprint triathlon series, has announced the addition of SheRox Bermuda on November 14, 2010. Hosted in conjunction with the Bermuda Department of Tourism, SheRox Bermuda will take place at The Fairmont Southampton.

The 800-meter swim will be in the protected 38

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cove of East Whale Bay, and the 12-mile bike and 3.1-mile run will be along the beach and trails around the resort. SheRox Bermuda is the seventh race in the 2010 SheRox lineup, which includes stops in Philadelphia; Miami; Tempe, Ariz.; Aurora, Colo.; Webster, Mass.; and Asbury Park, N.J. Register online at Sheroxtri.com. august 2010

Great Expectations A Southern California nonprofit called Exceeding Expectations introduces inner city kids to triathlon. What happens next is nothing short of life changing.

BY JULIA BEESON POLLORENO PHOTOS BY DAMIEN NOBLE ANDREWS

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Cherie Gruenfeld and Exceeding Expectations alum Nik.

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Photos courtesy Cherie Gruenfeld

N

ik is a bubbly, bright-eyed college sophomore. I first meet him at a coffee shop on campus at the University of California, San Diego on a breezy Friday morning to talk about Exceeding Expectations, a nonprofit organization of which he’s a product. Nik greets me with a wide smile, revealing his braces—the last remaining traces of his adolescence. As we sit down to talk, he pulls out a spiral notebook.

“I’ve actually prepared some notes,” he says. “One of the things Exceeding Expectations taught me was to always be prepared.” There is nothing contrived about this casual endorsement of the program (abbreviated to EE); it’s as organic and authentic as the pre-weekend buzz swirling around the campus coffeehouse. The fact is, EE didn’t merely influence Nik’s personality and life path—it reinvented him, turned him inside out until he didn’t recognize himself.

“I was a rotten apple,” says Nik, remembering his troubled boyhood.

“I was always ditching school and got suspended like 10 times.” Nik was in the fifth grade and living in San Bernardino with his younger brother and single mom when he first learned about Exceeding Expectations, a program that introduces kids to triathlon as a way of moving their lives in a positive direction. On a day like any other, Nik’s teacher popped in a videotape of a woman racing in a triathlon. The woman was Cherie Gruenfeld, and the footage of her racing Ironman was part of a broader lesson about setting goals and the rewards of working hard to achieve them. Nik and his classmates were intrigued. He told his teacher he wanted to try doing a triathlon, and she put him in touch with Gruenfeld and her new Exceeding Expectations program.

“I like to think of how different my life would be if I hadn’t gone to class that day,” Nik says. “I know I wouldn’t be where I am today.”

EE didn’t merely influence Nik’s personality and life path—it reinvented him, turned him inside out until he didn’t recognize himself. august 2010

Ironman legend Cherie Gruenfeld

Planting the Seeds It all started with an invitation. In 2001 Gruenfeld was asked by a close friend and teacher to speak to 200 sixth graders at an elementary school in Highland, Calif., about accomplishing goals—as experienced through the lens of triathlon racing. “They loved it and asked a lot of questions,” Gruenfeld recalls. When the teacher asked the kids who wanted to do a triathlon, all 200 hands shot up in the air. Gruenfeld had the interested kids come to a meeting where she spent some time getting to know them and selected 12 kids for the inaugural EE class.

A legend in the sport—Gruenfeld has competed in 22 Ironmans and won her age group in 14 (nine in Kona)—she reached out to the triathlon community for equipment donations, financial support and volunteers willing to help train and race with the kids. The goal wasn’t to groom the next generation of elite triathletes. The idea was 44

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to give disadvantaged kids the opportunity to be a part of something positive—to expose them to an alternative environment absent the poverty, violence and vicious cycles of underachievement they had seen their entire lives. She wanted them to know how good it felt to realize a hard-fought goal. Triathlon was just the means to an end.

Their first race was the Redlands Triathlon. Gruenfeld recruited volunteers to form relay teams with the kids, who would do the bike leg. When she arrived at the kids’ homes to pick each of them up on their first training day several weeks before the race, she was stunned.

“I thought I understood poverty, but I had never seen it from the inside,” Gruenfeld says. “That day I got inside where these kids live and it changed my life.” She hadn’t set out on a vision quest to help needy kids, but once she saw first-hand their circumstances, she knew there was no turning back. august 2010

Watching Them Grow Established as a nonprofit in 2006, EE now includes some 45 members, ranging from grade-school kids to grown men who started in the program as boys (each child enjoys a lifetime membership).

The first thing Gruenfeld notices after weeks spent working with the kids is improved attendance at school. Then they start getting better grades. “For the first time, these kids have someone expecting them to do well,” Gruenfeld says.

Just ask Nik, who is now working toward a biomedical engineering degree at UCSD. “Cherie grabbed me by the reins and showed me there was a different aspect to life,” he says. Early on, he wasn’t an eager pupil or athlete. He didn’t want to wake up early for races, and would become easily defeated if a race didn’t go his way. “She would tell me I was being a quitter,” he recalls. “I gradually found myself pushing my limits more and more.” He finished at the top of his age group at a 10K race and got to stand atop the podium. “Cherie asked me, ‘Now doesn’t that feel good?’” says Nik. “It did. A light bulb went on in my head.”

On the wall of Gruenfeld’s home office, there’s a photo of her with one of her EE kids, Brandon. They’re in a pool, and he’s smiling as he clings to her shoulders while she moves through the water. The photo was taken at a small-town triathlon that features a pool swim as the finishing leg. Gruenfeld had told the kids they had to do the full triathlon, but that she would help get them through the swim and to the finish line. As each child entered the pool she was there to receive and carry them each on her back to the finish line. She did the swim leg with every single kid—all 12 of them.

To Gruenfeld, it just comes with the territory. Because when the odds are stacked in favor of sinking, there’s only one option: swim.

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Courtesy Cherie Gruenfeld

1,000 Words

For more information or to make a charitable contribution, visit Eefoundation.org. august 2010

From our very beginnings ten years ago, Nineteen has been focused on how wetsuits fit.

From our patterns and size grading to our neoprene and technical innovations, every aspect of a Nineteen wetsuit is designed with one goal in mind — the perfect fit. For you.

nineteenwetsuits.com

Gear, GadGets & Gizmos Galore With some help from trusted triathlon coaches and experts, We ansWer your most common gear (and some tech) questions.

Not really. Chlorine and other pool chemicals will cause your suit to dry out and crack. Xterra and Orca wetsuit manufacturers don’t recommend chlorinated swims, as this type of damage could void your warranty.

Training Tip:

After swimming in saltwater, do not dry your wetsuit in direct sunlight. This can cause your wetsuit to crack.

Your best bet is to hang your wetsuit in a cool, dry space such as a shower or closet after rinsing with cool, fresh water.

Kickboard: Swimmers use kickboards to focus solely on strengthening the legs or to break up the monotony of a swim.

Fins: “Short-bladed fins can be used to increase your feets’ functional range of motion while kicking. Practice small, short, rapid kicks, initiated at the hip, with toes pointed.

Avoid the use of longbladed fins designed for scuba diving or snorkeling.”

—Kirk Nelson, Trikirkcoaching.com “Wearing fins is similar to doing strides or running quickly for about 100 yards.

Strides help give people a better perception of what the high end is, just as fins help improve their understanding of moving through the water.”

—Mark Van Akkeren, Markyv.com Paddles: “Contrary to popular belief, paddles should not be used to make your swimming muscles stronger or to increase the force of the water against your hand.

They should instead be used to enhance your feel for the water.

By increasing the surface area of your hand, a paddle allows you to have a better idea of where your hand is as it enters the water and initiates the pull.”

— Ben Greenfield, Pacificfit.net Pull Buoy: “A pull buoy, while something of a crutch, can be useful in introducing the athlete to what a better body position feels like. It lifts the legs and gives the impression of a better body position.”

— Mark Van Akkeren, Markyv.com

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Are there any other pool accessories I need? “a swimsuit and goggles are essential. The rest is optional.”

—Gordo Byrn, Endurancecorner.com “Pool gear can be effectively used to hone in on certain skills, but don’t rely on gear to get you through a workout—there are no fins or paddles in a triathlon swim!”

—Tawnee Prazak, Tkpfitness.com

Q

Training Tip:

“In addition to paddles and fins, the most important swim accessory is the pace clock. Most pools have at least one mounted nearby and many have them at both ends. Using the pace clock will help you learn your paces for various distances and keep you working at the appropriate effort.”

—Duane Franks, Trifiniti.com

My goggles constantly fog up. Is there anything I can do to prevent this?

Training Tip:

If you’re looking for a fast and easy solution for de-fogging your goggles, try spitting in them. Sounds gross, but it really works—and it’s free!

Companies such as Speedo, Tyr and SBr have sprays that not only help reduce fog, but also clean dirt and chemicals from the goggle lenses.

DO i nEED TO SHaVE MY WHOLE BODY?

While shaving can take fractions of a second off of a pool swim and can help cyclists take care of their wounds post-crash, many swimmers and triathletes shave for aesthetic reasons. Our coaches’ takes: “Of course, all triathletes must shave.”

—Duane Franks, Trifiniti.com “Yes, looking fit and hairless is very hot. Please accompany this with cycling and runner tan lines and you are all set.”

—Mark Van Akkeren, Markyv.com “You don’t need to shave your entire body, but I do. If you’re really hairy, then it’s easiest to start with sideburn trimmers to tame the mane.”

—Gordo Byrn, Endurancecorner.com

Images courtesy TYR, Sidi, Pearl Izumi, Yankz, Genuine Innovations, Mission Skin Care.

Q

I’d like to wear my wetsuit in the pool to practice for a race. Is this a good idea?

Swim GloSSary:

iStockphoto.com

sWim:

august 2010

Q

“For a more comfortable experience, it’s advisable that a triathlon wetsuit be worn,” says pro triathlete and coach Mark Van Akkeren (Markyv.com). First of all, there is the new issue of wetsuit legality. USA Triathlon recently adopted rule banning any suit over 5mm in thickness, which rules out some surfing wetsuits. Beyond this technicality, triathlon wetsuits are designed specifically for swimming and put the swimmer in the most ideal body position. But if you are a beginner, a surfing wetsuit that complies with the new rules will get you to the starting line. If your race is sanctioned by USAT, you cannot wear any wetsuit if the water temperature is greater than 78 degrees F. Bring a swimsuit or something else you can swim in on race day just in case wetsuits aren’t permitted.

Can I use my surfIng wetsuIt In a raCe or do I need a trIathlonspeCIfIC wetsuIt?

“As a surfer and a triathlete, I do not recommend using a surfing wetsuit in a triathlon unless the only other alternative is no wetsuit,” says triathlon coach Tawnee Prazak (Tkpfitness.com).

“Surfing wetsuits do not offer the same buoyancy as triathlon wetsuits, and they are 10 times harder t o t a ke o f f than triathlon wetsuits.”

?

What style of wetsuit should I buy—sleeveless or with long sleeves?

Whether you get a long-sleeved or sleeveless wetsuit is an individual choice based on your comfort level in somewhat constricting neoprene sleeves and in cold water temperatures. If your biggest priority is a fast swim split, opt for sleeves. Long-sleeved wetsuits typically produce a faster swim because they allow less water in between the athlete’s suit and body and promote buoyancy, allowing you to be more streamlined in the water.

Q

How do you efficiently put your wetsuit on and take it off?

Nils Nilsen

Advice from triathlon coach Kirk Nelson (Trikirkcoaching.com) GettinG it on: Apply anti-friction gel or cream to areas prone to chafing, especially the neck.

Make sure your skin and the wetsuit are completely dry.

Wear full-fingered gloves, which reduce the risk of tearing your wetsuit with your fingernails.

Wear socks or plastic bags over your feet to keep the wetsuit from catching.

Starting with the legs, pull the wetsuit up completely until it is snug in the crotch.

Pull the arms on, pulling the sleeves up until the wetsuit fits snugly in the armpits.

Check for places where the suit may have bunched up or rolled. tAkinG it off: Be aggressive. Being too cautious when removing the wetsuit will cause it to catch on your ankles and wrists, adding extra time and hassle. if your wetsuit always catches on your ankles and wrists, consider cutting one to three inches off the sleeves and ankles. (Warning: this will void your wetsuit warranty.)

Upon arriving at your space in t1, use your hands to push your wetsuit down the legs toward the ankles as far as possible (do this a second time if necessary). Quickly pull your first foot out completely, lifting your knee straight up very quickly. take your first foot (now free) and step on the wetsuit near your second foot to hold the suit in place on the ground. take your second foot out completely by lifting your knee straight up very quickly. august 2010

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Q

?

WHAT SHOULD BE IN MY BIKE KIT? Most bike kits contain all the necessary tools to fix a flat tire.

Q

Q

saddle

Tube Tire patches

Sunscreen Tire lever tool and/or a multi-tool

m ri

CO2 canister or a hand pump

tube seat

—Answers from Triathlete magazine’s gear and tech senior editor: What’s the difference between a clincher and a tubular tire?

A clincher tire is one —clincher that hooks onto a rim and encloses a separate tube that holds air.

A tubular com- tubular— bines the tire and the tube into one item. Clinchers can be hooked onto a rim but tubulars must be glued. Tubulars are more expensive, time-consuming and much lighter than clincher tires.

Are aero helmets better than standard helmets? Do I need one?

Aero helmets create less wind drag than standard helmets. The tail of an aero helmet helps to smoothly guide the air that passes over the rider’s head onto his or her back. They look goofy, but some wind tunnel tests show them to be as effective as race wheels.

What’s a power meter and how does it improve my training?

A power meter is a computer that mounts on your handlebars and tells you exactly how much you are exerting yourself on the bike. It measures both how hard and how fast you are pushing the pedals and turns those numbers into a power value, which helps the rider control his or her effort through the ride.

Why do race wheels have deep-dish rims?

The deep rims found on most race wheels help air pass smoothly over and off the wheel rather than allowing the air to flutter wildly as it leaves the wheel.

Smoothing the airflow reduces the aerodynamic drag and makes the rider faster.

Having a comfortable saddle for you and your rump is very important on a long ride, whether training or on race day. Many companies, such as specialized and Fizik, offer after-market options that are available at rEi, online or at most local bike shops. A decent saddle will usually run you about $100, making it a worthy, budget-friendly investment.

se at sta y

AAron ExplAins it All

I finally bought a tri bike and find that my seat is very uncomfortable during long rides. Help?

spoke

BIKE:

front derailleur cassette

chains

tay

Q

?

I jUST BOUgHT MY fIrST BIKE jErSEY. WHAT DO MOST rIDErS cArrY DUrINg A rIDE?

Most riders use those nifty little back pockets to put their personal items such as keys, some money, ID, endurance nutrition products and, most importantly, a cell phone. In case of an emergency, always make sure to carry it with you.

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chainring rear derailleur

TrAININg TIp:

Before a race, check out your tires carefully for punctures that may be causing slow leaks. Also, use a little superglue to fill in any cracks or tears in your tires, as this will prevent small rocks from getting lodged into the tears and popping the tube.

august 2010

Q

If I can’t afford to buy a trI bIke, what can I do to my road bIke to get It ready for traInIng and racIng?

The best investment you can make is clipless pedals. These are integral in training for long bike treks, as they allow you to pull up with your legs instead of just pressing down. An affordable option for newer cyclists are the Look Keo Easy Pedals.

Eventually, you may decide to purchase aerobars, such as those made by Profile Design. This addition to your road bike will help you ride faster due to increased aerodynamics. Check out Trisports. com for details about aerobars or ask your local bike shop.

ho us in g

stem

headtube

fork

When you do finally decide to buy a bike, make sure you get it fit to your body by a professional. Many bike shops offer professional fit sessions.

Should I get a road bike or a tri bike?

What’s the difference?

“Road bikes are safer in groups, easier to control, and typically better for climbing and sprinting, so they represent the most versatile option,” says coach Mark Deterline. “If your plans include a lot of racing, a traditional road bike can be aerodynamically enhanced with clip-on aerobars.

If you want a completely dedicated, wind-cheating machine, then finding a triathlon bike has never been easier.”

“I think the best money that you can spend on cycling is for a well-fit road bike, clip-on aerobars and a power meter, which measures how much power your are putting out as you ride the bike,” says coach Gordo Byrn (Endurancecorner. com). “It’s fitness—not technology—that wins races.”

—road cycling shoe

Nils Nilsen

do w nt ub e

toptube

ca bl es

&

steerer tube

Q

TraInIng TIp:

—tri cycling shoe

crank

hub

Q

Once I install clipless pedals, how do I actually use them? Is it hard to clip out of the pedals?

Many first-time cyclists take a few wipeouts before they learn the ins and outs of their new pedal system.

Your best bet is to ask a fellow cyclist to show you how to use them. A quick lesson might be all it takes. Practice clipping in and out of the pedals repeatedly; this is something you learn by doing. Make sure to avoid learning on a busy street with high foot or road traffic. Safety is important, so always wear a helmet, even if you’re just testing out the pedal system on a soft trail. august 2010

Do I neeD cyclIng shoes?

“You can either choose traditional cycling shoes or triathlon-specific cycling shoes,” says coach Mark Deterline.

“Triathlon-specific cycling shoes are nice because they are designed to be slipped into easily and often can be worn comfortably without socks.If you are on a budget, you can always begin with simple pedals or pedal-and-strap systems and any kind of athletic shoes you have.” triathletemag.com

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RUN:

?

Can i use regular running shoes or Do i neeD TrispeCifiC shoes?

This varies from person to person. During training, running shoes are sufficient. During a race though, tri shoes are beneficial because you don’t have to lace them or tie them, they drain and wick moisture better than typical running shoes and you don’t have to wear socks with them.

And they’re lighter than a standard running shoe.

Q

The shor t answer: What if I don’t want to spring for triathlon-specific clothing? Can Don’t let clothing prevent I just race in my running shorts? or discourage you from

participating in any race.

The long answer is that comfort and functionality are key. When choosing attire, it is important to know that although running and biking shorts differ in terms of fit and the amount of padding, during a sprint race, one can get away with wearing run shorts on the bike and vice versa—it’s a matter of preference. if you do decide that you want to invest in tri-specific gear that you can wear during the swim, bike and run, go to your local tri shop, where they should be able to help you.

Eyestays The eyestays anchor the laces.

Collar Much like the collar of a dress shirt, your shoe collar should be soft, comfortable and conforming. The collar should hug your lower ankle, but not be too tight or loose.

Training Tip:

If you don’t find any tri shoes that are comfortable or suit you, check out Yankz.com for elastic laces that you can put on your shoes for racing so won’t have to spend time in T2 tying up shoe laces.

Q

What are motion control running shoes? Do i neeD them?

Motion control running shoes are support-oriented shoes that some believe help prevent injuries. If you have flat feet or already use orthotics because of over-pronation, then you might want motion control running shoes. Many recognizable brands, such as Adidas, Asics, Nike and Brooks, offer motion control options.

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Heel Counter Perhaps the most important aspect of a shoe is its heel counter. Located along the heel area of the shoe, one should be able to lightly bend the heel counter in a typical racing flat or tri shoe. In a regular running shoe, a very firm, hard plastic counter cradles the heel cup and prevents over-pronation or outward thrusting of the ankle and provides more overall support for the foot and ankle.

Shank As defined by the American Society of Podiatric Sports Medicine, the shank stiffens the shoe under the arch, which makes the middle portion of the shoe more resistant to torsion and flexion. Most running shoes, except the lightest and most flexible, incorporate a shank. The shank assists the shoe in bending at the toes instead of under the arch, as the foot does when the heel lifts and weight transfers to the forefoot. august 2010

TransiTions: T1 and T2 —Advice from the Austin Tri-Cyclist tri shop in Texas and the San Diego Triathlon Club

Laces If you’re not using a tri shoe, you may want to get a lace insert kit to turn your running shoes into tri-friendly footwear.

Q

Do I need to put on socks for the bike and/or run?

This depends on whether you are using a tri shoe versus a regular running shoe or racing flat. Tri shoes do not require socks as they wick moisture and are designed to prevent blistering, while running shoes require socks.

Eyelets The eyelets are the small openings that allow you to feed your laces through.

Q

What are the biggest transition timesavers?

Race belts, tri shoes and Body Glide. Say that three times fast! Race belts are convenient gear options that you hook your bib number to. They help shorten your overall race time, as you won’t have to fumble with safety pins or other methods of securing your bib number during transition. Tri shoes or elastic shoelaces that don’t need to be tied are big timesavers. Body Glide or lubricant helps you get your wetsuit off more quickly.

Q

What should be on my gear checklist for race day?

Keep it simple! Your best bet for keeping your time solid is avoiding becoming mired in transitions. A brightly colored or uniquely designed towel is excellent for helping you spot your bike/run transition area better. The towel and perhaps an extra bottle of water for washing muck or sand off your feet should be all you need to help keep your transitions quick and seamless.

Also, visit Triathlon.racechecklist. com for extremely helpful and detailed lists on all the gear to bring for each particular sport.

Overlays These are the reinforcement areas of your shoe.

In a tri shoe, the overlay replaces eyestays, eyelets and laces completely. In a regular running shoe, they contour alongside the lacing components.

Toebox The toebox is just what it sounds like: It’s the area that houses your toes and is a good indicator of correct fit. If your toes feel cramped and overlap, it’s time to try on a bigger size.

Vamp In conjunction with your toebox, the vamp is the area directly above and alongside the toebox that should be squeezed to help determine correct fit.

Nils Nilsen

Seamless sides No seams means no rubbing or blisters, so tri shoes can be worn without socks.

Saddle The saddle is like the girdle of the shoe. It controls the instep by holding the foot tightly against the shoe while also providing extra support.

august 2010

Easy access Most tri-specific shoes have elastic laces or other innovations to allow your feet to slip into the shoes quickly.

—tri-specific running shoe

Drainage holes Little holes throughout the sole drain water and sweat. triathletemag.com

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august 2010

BY AARON HERSH • PHOTOS BY NILS NILSEN

august 2010

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The only exception is the system that attaches the aerobar to the frame. These inefficiently shaped tubes, called the steerer tube and the stem, jut out into the wind and create a huge portion of the bike’s aerodynamic resistance. Giant, Specialized and Trek believe that improving this attachment system is the next frontier in bicycle aerodynamics, and all three companies just released show-stopping tri bikes that feature groundbreaking handlebar attachment systems.

Some preexisting tri bikes boast integrated systems such as those on the Shiv, Speed Concept 9 Series and Trinity Advanced SL, but these three rigs have taken aero bike design up a level. Specialized, Giant and Trek are three of the world’s biggest bike brands and they threw their resources behind the development of these bikes that smaller manufacturers cannot match. Each brand asserts its bike is the fastest in the world—the industry’s most experienced aerodynamicists have honed every detail on these machines.

All three are phenomenally aerodynamic, but a bike must have more than a low drag coefficient to be ideal for triathlon. It needs to fit correctly, carry nutrition and function smoothly because, unlike road time trialists, we multisport athletes ride long distances then get off and run. We studied the Giant Trinity Advanced SL, the Specialized Shiv and the Trek Speed Concept 9 Series to see how they perform not as time trial (TT) bikes, but as triathlon bikes.

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The Trinity Advanced SL shrouds the cables within the nose cone before directing them through the fork and into the downtube. After entering the frame, they are concealed until popping out at the derailleurs and rear brake. The front brake cable sticks out into the wind before intersecting with the caliper.

The cables on the Specialized Shiv are elegantly routed above the stem before dropping cleanly into the toptube. They are fed directly to their respective components by a series of internal hoses. This routing method is not only simple to use but it hides the cables from the wind.

The brake housing on the Speed Concept is literally unexposed from the levers to the calipers. The shift housing is exposed under the extension to allow for easy length adjustment and then is quickly concealed until re-entering the frame behind the stem. The Trek does not have a cable guide system within the frame so routing the cables is fairly difficult. august 2010

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The Shiv and the Trinity Advanced SL both support the aerobar from beneath with an aerodynamic nose cone and clamp it from above with a flat stem. This system transitions directly from the aerobar to the frame and eliminates the empty space behind the steerer tube that generates a massive amount of aerodynamic drag. The nose cone elongates the airfoil shape at the front of the bike and, again, reduces resistance. The Trinity Advanced SL and the Shiv boast the most extreme, aerodynamically uncompromising front ends of any aero bike today.

The Trek Speed Concept 9 Series has a radically different leading edge than the Shiv and the Trinity Advanced SL. Rather than adding an aerodynamic nose cone to the front of the bike, Trek replaced the conventional stem with a proprietary line of aerodynamic stems created specifically for the Speed Concept.

These pieces, like conventional stems, attach above the headtube and extend out and up from the frame.

This system is drastically more aerodynamic than a traditional aerobar attachment system because it replaces the round steerer tube with a highly tuned airfoil. Trek makes six different versions that can be swapped out to alter the height or reach of the aerobars, just like a conventional stem.

Replacing the stem and steerer tube with a more aerodynamic bar clamp is simple. The hard part is making a streamlined clamp that can accommodate a wide range of cyclists. Both bar attachment styles are dramatically more aerodynamic than a traditional stem and steerer tube. Drag characteristics alone are enough to make these three bikes excellent time trial machines.

But our race is far from over at T2, so a triathlon bike needs to fit comfortably to allow the athlete to run fast off the bike. No matter how aerodynamic, a tri bike must fit the rider, and these three machines all fit differently.

Traditional stems come in a variety of lengths and angles, which allow a single bike to accommodate many different fits, but the unique front ends on the Shiv, Trinity Advanced SL and Speed Concept are not compatible with conventional stems. This means that each bike’s fit characteristics are determined only by the components its manufacturer provides.

The Shiv was designed as a TT bike, not a tri bike, and Specialized makes no apologies for that. It has a slack seat tube angle and a long reach from the saddle to the handlebars. The aerobar extensions and pads can be raised with shims but they cannot be drawn back to the rider. These fit attributes mean that the Shiv is only appropriate for athletes that ride in an old-school, tightly tucked position similar to a road time trialist.

The Trinity Advanced SL lacks reach adjustment, like the Shiv, but it has a tri-friendly 78-degree seat tube angle that many athletes find comfortable. Like the Shiv, the Trinity can accommodate a high aerobar position but cannot shorten the distance between the rider and the aerobar. The front end of the Giant Trinity Advanced 58

triathletemag.com

The bar attachment styles are dramatically more aerodynamic than a traditional stem and steerer tube.

Every aero bike on the market uses some version of an airfoil (teardrop) tube shape, except for the Trek Speed Concept. Trek uses an airfoil with the tail chopped off (called a Kammtail).

Trek says this design gives its tubes the aerodynamic characteristics of a much deeper airfoil. Although Trek asserts that this tube shape is significantly more aero than a typical airfoil tube, the Kammtail’s aerodynamic superiority when used on bikes has only been validated

by Trek’s experts. The Trek engineers do, however, make a convincing case on the efficacy of the Kammtail.

august 2010

SL is not as seamlessly integrated as the Shiv but its seat tube angle allows the Trinity Advanced SL to fit triathletes that prefer to ride steep.

The Trek’s front end does not transition from the aerobar to the frame as elegantly as the Giant or the Specialized, but the Speed Concept can fit nearly any triathlete because of its versatile aerobar attachment system. The frame is built around F.I.S.T. approved, triathlon-specific geometry. Instead of offering only a single-length piece to attach the aerobars, like the Specialized and the Giant, Trek’s six different stems allow it to cover the complete spectrum of fit preference. The highly adjustable Bontrager aerobar that comes with the Speed Concept 9 Series allows the position to be tweaked to perfection. Trek’s system not only matches the adjustability of a typical tri bike, but it exceeds it.

All three of these bikes are aerodynamic marvels, but the Trek is a triathlon bike, and the other two are TT bikes that can be used for triathlon.

The Specialized Shiv or Giant Trinity Advanced SL would make an incredible triathlon bike if either can accommodate your personal fit specifications.

They are stable, stiff and insanely aero. Just make sure the bike fits before opening up your wallet because aerodynamic superiority does not come cheap. The Specialized Shiv Module—including the frameset, brakes, aerobars and crank—goes for $5,500. The Trinity Advanced SL frameset, brakes and aerobars sell for $4,000. The Giant is also available as a complete bike, ranging in price from $5,050 with Shimano Ultegra up to $12,000 when built with Shimano Dura-Ace Di2 and a Zipp wheelset. The Speed Concept 9 Series ranges from $5,775 with Shimano Ultegra to the $8,925 version built with SRAM Red and Bontrager Aeolus 6.5 carbon clincher race wheels. I don’t know which of these bikes is most aerodynamic and I’m not going to guess, but the Trek Speed Concept will fit more triathletes than the other two and is decked out in multisport-friendly accessories.

The Speed Concept 9 Series’ combination of fit, adjustability, aerodynamics, drop-dead good looks and usability make it the best triathlon bike on the road today.

Both brakes on the Speed Concept are completely hidden by the bike. The front brake is the most beautifully integrated caliper on any tri bike. Both arms blend into the fork and only the brake pads, concealed within the fork blades, are exposed to the air. The arms and the pads of the rear brake extend down beneath the bottom bracket. Not only are both calipers well hidden, but they also provide excellent stopping power.

The Shiv’s front brake is concealed within the nose cone, so only the brake arms and pads are exposed. It actuates powerfully and is easier to adjust than many other integrated front brakes. The rear caliper is tucked cleanly beneath the bottom bracket.

The Trinity uses relatively standard bolt-on brake calipers. These light and powerful brakes are simple to adjust but still tucked out of the wind. The brakes on the Trinity Advanced SL are not as concealed as those on other bikes, but they function beautifully.

Front brake caliper on the Specialized Shiv

Rear brake caliper on the Giant Trinity Advanced SL

The Shiv can carry one frame-mounted water bottle; the Giant cannot carry any. Both bikes require aftermarket hydration systems for even mid-distance rides.

The Trek Speed Concept has two water bottle mounts on the frame and a third mount on the toptube for an aftermarket storage container called the SpeedBox. The DraftBox, an airfoil-shaped container, wraps elegantly around the rear wheel and comes standard with the 9 Series.

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august 2010

Photos by Justin Lee

E n d le s s Summer S ty le The latest fashions in athletic apparel can take you from the podium to the street in effortless style.

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Can’t afford an $850 session in a wind tunnel to analyze your bike set-up? disCover Cheaper substitutes to lab testing and reap the benefits at your next raCe.

By AAron HersH

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Our sport has embraced many seemingly radical ideas—like swimming in a neoprene jumpsuit or running in medical hosiery—but there have been many failures for every successful innovation. Thankfully, the inquisitive nature of the triathlete has also given us tools to quantify whether a new training technique or gadget is bunk or a breakthrough. The scientific-grade tests engineers use to validate their designs are accessible to anyone, but these tools are rare and often expensive to use. For those of us who don’t require professional-level precision, at-home substitutes for these tests can provide information to guide training and gear selection at a fraction of the cost.

august 2010

Nils Nilsen

Thinking Outside the Lab

august 2010

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Wind tunnel: $850 per hour improves bike position

Nils Nilsen

How it works: The Low Speed Wind Tunnel in San Diego, Calif. uses a 20-foot propeller to generate air flow, which is directed over the test subject and back around to the propeller. A balance, sensitive to 5 grams, measures the horizontal drag on the rider, which is used to calculate the drag coefficient in real time. This information is fed to the engineers monitoring the test. wHy we do it: More than 85 percent of a cyclist’s power is dedicated to overcoming aerodynamic drag, and small tweaks to a rider’s position or bike can have a major influence on total resistance. Although there are other ways to quantify a cyclist’s aerodynamic drag, the wind tunnel is the industry standard because it precisely measures the effects of minute changes to the rider’s position or equipment.

At-Home version: Getting low and narrow can reduce drag, but the key to an efficient position is balancing aerodynamics and comfort.

An experienced bike fitter can help you find an appropriate position that is aerodynamically sound without compromising power or comfort. A bike fit usually costs between $150 and $250.

lactate testing: $150 improves Fitness

Tim Carlson

How it works: When undergoing a lactate test at the Boulder Center for Sports Medicine in Colorado, the subject runs or bikes at intensity levels that increase every two minutes. The subject’s heart rate and blood lactate concentration are measured at the end of each effort level. The tester generates an individualized graph aligning heart rate and blood lactate levels. wHy we do it: A lactate test is the most accurate way to determine training zones because the quantity of lactate accumulating in the athlete’s blood reveals how long he can maintain a specific effort level.

By associating blood lactate levels with heart rate values during the test, the athlete is able to replicate these exercise intensities in training by using a heart rate monitor.

At-Home equivAlent: Establish your own training zone using a heart rate monitor. Joe Friel, an elite-level USAT coach, says that the average heart rate from the last 10 minutes of a 30-minute time trial is a good approximation of lactate threshold. He then uses different fractions of that heart rate to establish the five training zones that guide athlete effort level. This process is detailed in his book, “The Triathlete’s Training Bible,” which costs $25.

sWimetrics: $350 improves sWim technique

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Aaron Hersh

How it works: The swimmer is attached to a cord that unwinds from the SwiMetrics unit as she progresses down the pool. The machine measures the swimmer’s velocity and force, and then overlays this data on a video of the swimmer to show the instantaneous effect of a stroke adjustment. wHy we do it: The SwiMetrics machine can determine whether a stroke adjustment accelerates or slows the swimmer. It can also show which wetsuit best reduces drag for a specific swimmer. Although variables such as fatigue can alter the results, the measurements reveal distinct trends and provide useful information.

At-Home equivAlent: Although there is currently no way to quantify swim drag without equipment like SwiMetrics, stroke critique sessions with an experienced coach can greatly improve a developing swimmer’s technique. A one-on-one stroke session usually goes for about $50. august 2010

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Corporate Lawyer | Investment Banker

Triathlete (Pro since June 2009) 70.3 World Champion (25-29yrs), 2008 Australian Amateur 70.3 Champion in 2008 and 2009 Australian Amateur Ironman Champion in 2009 (4th overall)

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DON’T BE A DRAG...

IN THE WATER INNOVATIONS IN WETSUIT AND GOGGLE DESIGN CAN REDUCE DRAG FOR A FASTER SWIM

BY AARON HERSH PHOTOS BY NILS NILSEN There are only two ways to swim or bike faster—either produce more power or reduce resistance. Improving fitness or technique requires months of focused and dedicated training, but resistance can be decreased with a credit card swipe. Cycling manufacturers design frames, wheels, tires, handlebars, helmets, clothing, shifters, sunglasses and even shoes specifically to reduce aerodynamic drag because it accounts for more than 85 percent of the cyclist’s total resistance. Nearly all a swimmer’s energy is used to overcome fluid resistance, yet few innovative products are designed to reduce swim drag.

What gives?

High-end wetsuits are more flexible but usually no more buoyant than entry-level suits.

Expensive goggles have mirrored lenses and ergonomic gaskets but are essentially the same shape as the goggles at the bottom of the kid’s pool. Finally, a few manufacturers are starting to give swimmers some of the attention cyclists have enjoyed for decades by designing wetsuits and goggles with innovative upgrades intended to reduce a swimmer’s fluid drag.

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Blue Seventy Axis, $550 Blue Seventy says the Axis was designed specifically for swimmers who tend to drag their legs through the water. We triathletes sink more than pure swimmers because of our strong legs and—to put it delicately—developing technique. When a swimmer lifts his head, it forces his legs to lower in the water. The chaos of an open-water swim can force even a confident swimmer to lift his head and drop his legs.

The Axis has ultra-buoyant neoprene through the legs and hips and less buoyant material through the chest. Blue Seventy says this buoyancy difference positions the swimmer in an efficient horizontal position by lifting the legs up in the water without lifting the head. Although this is a promising design philosophy, the actual buoyancy difference between the upper and lower body on the Axis is not perceptibly different from other suits. The Axis is a great suit because of its fit, flexibility and buoyant legs, but the flotation difference between the legs and upper body needs to be greater to validate Blue Seventy’s “balanced buoyancy” theory.

august 2010

De Soto Water Rover, $650 Until recently, nearly everyone in triathlon believed there was a rule stating that a wetsuit could not be constructed from neoprene thicker than 5mm. This oft-heard bit of “common knowledge” turned out to be nothing more than a rumor, so De Soto decided to push the boundaries of wetsuit design. It created a suit with neoprene 10mm thick through the legs and hips and 8mm thick on the arms. The Water Rover has received a lot of attention and has been banned at Ironman events, but it’s still legal for all other USAT events.

Although wetsuits are not a substitute for good technique, they do improve a swimmer’s body position by lifting him or her to the surface of the water, which reduces drag.

The Water Rover’s uniquely buoyant leg panels lift the swimmer even higher than a typical suit. Whether the difference was psychological or physical, I swam slightly faster in the Water Rover than in 5mmthick wetsuits. On the downside, the massive leg panels make the run from the swim exit to transition stiff and awkward.

Most manufacturers add texture to wetsuit forearms to increase grip on the water, but it is unclear if these catch panels actually help or just look fast. The Water Rover wraps the swimmer’s forearms in 8mm thick neoprene instead of changing forearm texture. This ups the surface area and noticeably increases pull on the water. Popeye-sized forearms seem to increase propulsion but also stiffen the elbow.

august 2010

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Xterra Volt, $99 The Volt is a standard sleeveless wetsuit without any unique dragsaving advancements, but its record-low price tag makes it attainable for triathletes who would otherwise race without a wetsuit. Although the Volt cannot match the insulation or buoyancy of pricier fullsleeve options, it boasts a snug, comfortable fit and tight seals at the arm and neck openings. There are two major differences between the Volt and $250-plus sleeveless suits. Xterra builds the Volt from Hyper-Flex GKA neoprene rather than the pricier materials found in other suits. Higher-end neoprene is more flexible and buoyant, but since flexibility is not an issue for sleeveless suits, the only consequence of the cheaper material is a slight decrease in buoyancy. Neoprene thickness is the second difference between the Volt and other sleeveless suits. The legs and hips of the Volt are made from 3mm panels—compared to 5mm found in more expensive suits—so again it looses some buoyancy. It is true that a more buoyant suit is a faster suit, but the Xterra Volt matches and even surpasses more expensive sleeveless competitors in every other important category. The suit fits beautifully. It is tight but not restrictive around the legs, hips and chest, and the arm and neck holes seal effectively so water doesn’t collect in the suit. Although the Volt does not provide as much lift as more expensive suits, its outstanding fit and shockingly low price make it the ideal entry-level swim drag saver.

Barracuda Hydrobat, $15 Much like an aero helmet, the Barracuda Hydrobat is designed to decrease fluid drag by connecting a protruding object back to the body. A typical goggle juts out from the swimmer’s face, but the Hydrobat has a wing stretching down from the lens to close the gap between the goggle and the swimmer’s cheekbone. At least that’s the idea. I don’t know whether the Hydrobat is actually faster than a typical goggle, but its design shows that a swimmer’s shape—just like a cyclist’s—can be molded to reduce fluid drag with innovatively designed products. The novel shape is an interesting attribute, but the Hydrobat’s crisp lenses, soft gaskets, reliable strap and adjustable nosepiece make it a can’t-miss.

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august 2010

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T R A INING

by Abigail Adams 82

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Nils Nilsen

“Learning is not attained by chance, it must be sought for with ardor and attended to with diligence.�

august 2010

HEART RATE MONITOR DO’S AND DON’TS 84 | 16-WEEK 70.3 TRAINING PLAN 88 | SWIM 98 | BIKE 100 | RUN 102 | FUNDAMENTALS 104 | | SPORTS SCIENCE UPDATE 107 FITNESS 110 | DEAR COACH 112 | INJURY QUICK TIP 117 |

august 2010

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Larry Rosa

T R A INING

Heart Rate Monitor Training Do’s and Don’ts Until yoU UnDerstanD anD obey the rUles of effective heart rate-baseD training, yoUr monitor will be nothing more than a workoUt fashion accessory.

By Lance Watson and dan smith

T

here are many sophisticated devices to measure performance on the market today, but the good old heart rate monitor (HRM) remains a fundamental, reliable tool to guide your workouts and track your progress. The HRM offers one of the best ways to learn about how your cardiovascular system reacts and adapts to your training load. Since the heart is a muscle, it adapts to your training over time in predictable ways that give you a good indication of how efficiently your body delivers oxygen to your muscles and clears metabolic wastes, such as carbon dioxide. A lower resting heart rate (HR) and increased pace or stamina at a given working HR are fantastic indicators of improving fitness.

However, effective heart rate-based training is not quite as simple as wearing a device during 84

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workouts. It also requires some knowledge and following of the best proven practices of heart rate monitoring. Here’s a quick survey of the do’s and don’ts of training with a heart rate monitor.

Don’t use your age or maximum HR to establish your heart rate training zones. Many HRMs come with target zones that are calculated as fixed percentages of maximum heart rate (HR max), which in turn is based on the formula of 220 minus your age. This formula rests on the assumption that everyone of a given age has the same maximum heart rate, which is just not true. However, establishing heart rate training zones based on your actual, tested maximum heart rate is not much better. Individual fitness levels have a significant effect when determining

how long each athlete can sustain any given percentage of his or her maximum heart rate in training and races.

For example, a very fit and experienced triathlete might be able to comfortably sustain 80 percent of his or her HR max for an hour while a first-year triathlete might struggle to hold that level for 20 minutes. Thus, any formula that calculates target HR zones as fixed percentages of HR is likely to make some athletes work too hard and others not hard enough.

Do establish your own heart rate zones based on your lactate threshold (LT). This is essentially the heart rate produced at the hardest consistent effort—in running or cycling—you can sustain for 30 to 60 minutes, depending on how well august 2010

T R A INING trained you are. Because lactate threshold heart rate varies with fitness level, whereas maximum heart rate does not, establishing HR zones based on your tested current LT heart rate is certain to yield appropriate targets.

To determine your LT, warm up and then run a 30-minute time trial on a track or smooth, flat road, preferably in cool weather. Monitor your heart rate throughout the trial. Note your average heart rate during the last 10 minutes of the 30-minute effort. That is your approximate LT heart rate. Now do a similar test on the bike to establish your cycling LT heart rate (which will be slightly lower because a greater amount of muscle mass is active in running). Because lactate threshold heart rate varies with fitness, you’ll want to retest it every six weeks or so.

Establishing hEart ratE zonEs basED on lactatE thrEsholD hEart ratE (hr) zonEs

PErcEntagE of lactatE thrEsholD

PErcEivED ExErtion (PE)

Zone 1: Active recovery

<80 percent of LT

Very easy pace

Zone 2: Aerobic

80 – 87 percent of LT

Slightly faster pace, still able to talk

Zone 3: Threshold

88 – 93 percent of LT

Moderate pace, increased breathing

Zone 4: Lactate

94 – 100 percent of LT Fast pace, breathing is getting uncomfortable

Zone 5: VO2 max

>100 percent of LT

Very fast pace, breathing is very deep and quick

Do purchase a heart rate monitor with features you are comfortable with, and if it is an unfamiliar technology for you, ask the salesperson about the usefulness of the different functionalities before purchasing.

The basic models provide a continuous display of heart rate and little more. Advanced models include programmable heart rate zones, workout data downloading, GPS route mapping and bundled software for workout analysis.

Many athletes never use the software that comes with their devices. These applications, which allow you to study graphs of your completed workouts, offer very useful information such as how much harder you work when climbing hills and how quickly you recover between track intervals.

To get the most out of your workout analysis, learn to use the lap button and the countdown timer on your device. The lap button separates the interval from the recovery, and when used correctly, it will record the average and maximum heart rate for the interval. Using the lap button allows the user to accurately compare one interval to another in the same workout as well as when the session is repeated.

Larry Rosa

Don’t overanalyze the results of your workouts to the point of ruining your confidence or training experience. You can’t hit a home run in every workout, so trying to will get you nowhere. The danger of monitoring performance data in workouts is that it can encourage athletes to overdo it in every session. Instead, focus on using your heart rate monitor to ensure that you do your workouts correctly, not to “win” them. That means getting your heart rate into the targeted zones and keeping it there. When you are unable to stay at the correct intensity, ask yourself (or your coach) why and keep that in mind for next time. august 2010

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TRAINING Do use perceived effort to validate heart rate data. Running or cycling at any given heart rate does not always feel the same—some days it feels easier than others. These variations occur because the heart is a muscle, so it responds to—and is affected by—other variables in the body and environment besides exercise intensity. These other variables include muscle fatigue, mental fatigue, stress, caffeine, heat and humidity, dehydration and race nerves.

Because heart rate is not a perfectly pure and consistent indicator of exercise intensity, it is important that you do not use heart rate alone to control your workout intensity. Perceived effort is a far more accurate global indicator of the stress of exercise at any given moment. So when you find that your perceived effort level is higher than normal at a certain heart rate during a workout, don’t force it. Listen to your body and do the workout at the expected perceived effort level, even if that means your heart rate must be lower than planned.

Don’t ignore your zones when following your training plan. One of the most common training errors is pushing too hard on recovery days and not hard enough during high-intensity workouts. Use the HR monitor to perform each workout at the appropriate intensity level. An essential step toward being able to do this consistently is learning which heart rate zone or zones you should target in each type of workout.

Do learn what your lactate threshold effort

of what lactate threshold intensity feels like, you can use this perception to regulate your intensity. If your breathing starts to get out of control, that means you are riding or running above your LT. If you find your perceived effort dropping to a more comfortable level, you have slipped below your LT. Ultimately, you have to rely on perceived effort to get the most out of yourself in racing.

Thus, it is important to develop a good feel for your capacities in training. Learning to find your LT by feel is the cornerstone of this process.

LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group champions.

He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence.

LifeSport coach Dan Smith has been involved in multisport for more than 15 years. He has also coached and instructed cycling, sailing and sail boarding since 1981. Visit Lifesportcoaching.com or email Coach@lifesportcoaching.com.

Larry Rosa

feels like. Over time, through training at your LT heart rate, you’ll discover that you perceive a consistent effort level and experience a characteristic depth and rate of breathing at that intensity. Once you have a good sense

Because heart rate is not a perfectly pure and consistent indicator of exercise intensity, it is important that you do not use heart rate alone to control your workout intensity … Listen to your body and do the workout at the expected perceived effort level, even if that means your heart rate must be lower than planned.

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august 2010

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John Segesta/johnsegesta.com

T R A INING

A Super Simple Half-Ironman Training Plan

By Matt Fitzgerald

V

ariety is overrated in triathlon training.

It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. There are only a handful of workout types that you need to include in your training program. You can practice these basic types of workouts in all kinds of different ways, and doing so may make the training process more interesting for you, but there is no particular physiological advantage of complex training compared to basic training.

I favor simple training plans for a few reasons.

First, I find them to be less mentally stressful than complex training plans. Why make your training so complex that it is unnecessarily mentally taxing in addition to being necessarily physically taxing? Second, the results of a very basic and highly repetitive training plan are predictable, and predictability of effects is a major virtue in a training plan. You want to know exactly what you’re going to get out of it. When your workouts are always familiar, there’s little mystery about what they will do for you. Finally, it’s easier to measure and monitor progress in a training plan with lots of repetition. You can make apples-to-apples comparisons of your performance in different instances of the same workout, whereas such 88

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comparisons are more difficult when you never do the same workout twice. This is important because seeing progress inspires future progress.

Of course, a training plan has to have some variation. First, the overall workload

has to increase as it goes along. Second, the key workouts must become more race-specific. The following is a super simple 16-week training plan for half-iron-distance racing. It features nine workouts per week—three swims, three rides and three runs—and is appropriate for “intermediate” level athletes.

You will find the workout descriptions selfexplanatory for the most part, but the intensity and pacing guidelines require some explanation.

Here’s a key to understanding them:

Key 5K race pace

An effort performed at approximately the fastest pace you could sustain in a 5K running race.

10K race pace

An effort performed at approximately the fastest pace you could sustain in a 10K running race.

comfortably hard

An effort that is right on the threshold of making you really suffer.

easy

A very comfortable effort, deliberately slower than your natural pace in swimming, cycling or running.

hard

An effort that is very challenging but not maximal for the prescribed duration (such that a two-minute hard effort is performed at a slightly faster pace than a three-minute hard effort).

Jog

Very slow running.

moderate

An effort that feels comfortable but not dawdling.

race pace

An effort performed at your anticipated half-iron-distance race pace.

sprint time trial

A 100 percent maximal effort.

A maximal effort relative to the prescribed distance. august 2010

T R A INING Week 1

Week 2

Monday

Rest.

Monday

Rest.

Tuesday

Bike 40 minutes moderate with 4 x 30-second sprints scattered.

Tuesday

Bike 40 minutes moderate with 6 x 30-second sprints scattered.

Wednesday

Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. (Do a warm-up, technique drills and cool-down to meet total yardage.)| Run 4 miles moderate + 2 x 10-second hill sprints.

Wednesday

Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.

Thursday

Bike 40 minutes moderate.

Thursday

Bike 40 minutes moderate + 5 minutes comfortably hard.

Friday

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Friday

Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

saTurday

Bike 20 miles moderate.

saTurday

Bike 25 miles moderate.

sunday

Run 6 miles moderate. | Swim 800 yards moderate.

sunday

Run 7 miles moderate. | Swim 1,000 yards moderate.

Week 3

Week 4 (recovery)

Monday

Rest.

Monday

Rest.

Tuesday

Bike 40 minutes with 8 x 30-second sprints scattered.

Tuesday

Bike 40 minutes with 6 x 30-second sprints scattered.

Wednesday

Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill sprints.

Wednesday

Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.

Thursday

Bike 40 minutes moderate + 5 minutes comfortably hard.

Thursday

Bike 40 minutes moderate + 8 minutes comfortably hard.

Friday

Friday

Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate.

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

saTurday

Bike 25 miles moderate.

saTurday

Bike 30 miles moderate.

sunday

Run 7 miles moderate. | Swim 1,000 yards moderate.

sunday

Run 8 miles moderate. | Swim 1,200 yards moderate.

Nils Nilsen

Continued on pg. 90

august 2010

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T R A INING

Week 5

Week 6

Monday

Rest.

Monday

Rest.

Tuesday

Bike 45 minutes with 8 x 1-minute hard efforts scattered.

Tuesday

Bike 45 minutes with 6 x 2-minute hard efforts scattered.

Wednesday

Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.

Wednesday

Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 45-second hard efforts scattered.

Thursday

Bike 40 minutes moderate + 8 minutes comfortably hard.

Thursday

Bike 40 minutes moderate + 10 minutes comfortably hard.

Friday

Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.

Friday

Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.

saTurday

Bike 35 miles moderate + 10-minute transition run at moderate pace.

saTurday

Bike 40 miles moderate.

sunday

Run 9 miles moderate. | Swim 1,400 yards moderate.

sunday

Run 10 miles moderate. | Swim 1,600 yards total. Main set: 1,000-yard time trial.

Week 7

Week 8 (recovery)

Monday

Rest.

Monday

Rest.

Tuesday

Bike 45 minutes with 4 x 3-minute hard efforts scattered.

Tuesday

Bike 40 minutes with 6 x 1-minute hard efforts scattered.

Wednesday

Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 1-minute hard efforts scattered.

Wednesday

Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.

Thursday

Bike 40 minutes moderate + 12 minutes comfortably hard.

Thursday

Bike 40 minutes moderate + 8 minutes comfortably hard.

Friday

Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.

Friday

Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate.

saTurday

Bike 35 miles moderate.

saTurday

Bike 45 miles moderate + 15-minute transition run at moderate pace.

sunday

Run 9 miles moderate. | Swim 1,400 yards moderate.

sunday

Run 11 miles moderate. | Swim 1,800 yards moderate.

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Continued on pg. 92 august 2010

Some websites try to sell you anything & everything.

We just sell everything you need

Nils Nilsen

T R A INING

Week 9

Week 10

Monday

Rest.

Monday

Rest.

Tuesday

Bike 50 minutes with 6 x 2-minute hard efforts scattered.

Tuesday

Bike 50 minutes with 5 x 3-minute hard efforts scattered.

Wednesday

Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1 mile easy.

Wednesday

Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy.

Thursday

Bike 40 minutes moderate + 15 minutes comfortably hard.

Thursday

Bike 40 minutes moderate + 18 minutes comfortably hard.

Friday

Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.

Friday

Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. | Run 5.5 miles moderate + 4 x 10-second hill sprints.

saTurday

Bike 50 miles moderate + 20-minute transition run at moderate pace.

saTurday

Bike 55 miles moderate.

sunday

Run 12 miles moderate. | Swim 2,000 yards moderate.

sunday

Run 13 miles moderate. | Swim 2,000 yards total. Main set: 1,500 time trial.

Week 12 (recovery)

Week 11 Monday

Rest.

Monday

Rest.

Tuesday

Bike 55 minutes with 4 x 4-minute hard efforts scattered.

Tuesday

Bike 45 minutes with 5 x 2-minute hard efforts scattered.

Wednesday

Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1 mile easy.

Wednesday

Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.

Thursday

Bike 40 minutes moderate + 20 minutes comfortably hard.

Thursday

Bike 40 minutes moderate + 10 minutes comfortably hard.

Friday

Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.

Friday

Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.

saTurday

Bike 45 miles moderate.

saTurday

Bike 60 miles moderate + 10-minute transition run at race pace.

sunday

Run 10 miles moderate. | Swim 2,000 yards moderate.

sunday

Run 14 miles moderate. | Swim 2,200 yards moderate.

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Continued on pg. 94 august 2010

TRAINING Week 13 AVI-QUEST’S NEW ACTIVE MIDSOLE

Monday

Rest.

PROVIDES THE CRAZIEST FOREFOOT

Tuesday

Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.

PROPULSION THAT BRINGS YOUR

Wednesday

Swim 1,600 yards total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 2 miles at 10K race pace, 2 miles easy.

TRAINING TO A WHOLE NEW LEVEL.

Thursday

Bike 45 minutes with 5 x 2-minute hard efforts scattered.

Friday

Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds.

Run 6 miles moderate + 4 x 10-second hill sprints.

saTurday

Bike 50 miles moderate + 10 miles race pace + 15-minute transition run at race pace.

sunday

Run 10 miles moderate + 2 miles race pace. | Swim 2,200 yards total. Main set: 500 yards race pace.

Week 14 Monday

Rest.

Tuesday

Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy.

Wednesday

Swim 1,800 yards total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.

Thursday

Bike 45 minutes with 4 x 3-minute hard efforts scattered.

Friday

Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds.

Run 6 miles moderate + 4 x 10-second hill sprints.

saTurday

Bike 45 miles moderate + 15 miles race pace + 20-minute transition run at race pace.

sunday

Run 12 miles moderate + 2 miles race pace. | Swim 2,400 yards total. Main set: 600 yards race pace.

Week 15 Monday

Rest.

Tuesday

Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.

Wednesday

Swim 2,000 yards total. Main set: 10 x 100 sprints, RI = 20 seconds.

Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.

Thursday

Bike 45 minutes with 8 x 1-minute hard efforts scattered.

Friday

Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds.

Run 4.5 miles moderate + 4 x 10-second hill sprints.

saTurday

Bike 40 miles moderate + 10 miles race pace + 10-minute transition run at race pace.

sunday

Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards total. Main set: 600 yards race pace (beat last week’s time).

©American Sporting Goods Corporation 2010

Week 16 (race Week)

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Monday

Rest.

Tuesday

Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.

Wednesday

Swim 1,300 yards total. Main set: 5 x 100 sprints, RI = 20 seconds.

Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.

Thursday

Bike 45 minutes with 5 x 30-second sprints scattered.

Friday

Swim 800 yards total. Main set: 400 yards race pace. | Run 3 miles easy.

saTurday

Swim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effort.

sunday

RACE! august 2010

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Jenny Fletcher grew up in Western Canada, testing her skills in track, volleyball, basketball and even horse jumping. She was blessed with both great talent and great looks–at age 15 she was discovered by an agency and travled to Japan to experience the fast-paced lifestyle of modeling. A year later, she was back traveling around the world competing as a modern pentathlete.

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Jenny’s journey as a professional has been chronicled in the pages and covers of many popular running, triathlon, health and beauty publications worldwide.

2009 was a banner year for Jenny as she earned podium finishes in numerous races, including victories at the Los Angeles and Escape from Alcatraz Triathlons.

Additionally, Jenny was honored to receive Inside Triathlon ’s Age Grouper of the Year award for 2009.

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SWim

2.

relax, relax, relax! This advice seems so simple ... until you start swimming!

The best swimmers in the world look like they are gliding along the surface of the water.

You cannot fight the water; it will always win.

Instead, relax your whole body into the water and channel your power exclusively toward moving your body forward. Practice the simple art of floating facedown on the surface. align your spine. On dry land, stand up tall and look straight ahead. Notice how your neck is in alignment with your spine and your face is pointed forward. Take that position into the water. The waterline should cut the center of the top of your head and your face should be pointed at the bottom of the pool. remember to gliDe. The swim stroke differs from a cycling pedal stroke or a running stride because it is disconnected instead of continuous—or should be. In running there is no separation between each stride and the next, and in cycling the rotation of the cranks is continuous. In swimming, each stroke should be separated from the next with a brief glide. When your arm enters the water above your head, let it stay fully extended for a few moments before you start the catch phase.

Don’t be a windmill. rotate, but Don’t over-rotate. Body rotation is an art form. Those who get it perfectly look graceful as their bodies cut through the water like a knife. The secret is they don’t over-rotate. If the bottom of the pool is 0 degrees and the side of the pool is 90 degrees, your torso should never go past 45 degrees on either side. Remember, your head and lower legs do not rotate with your torso and hips; keep your feet kicking straight up and down. never cross the forbiDDen centerline.

Under no circumstances should either arm ever cross the centerline of your body. At the entry point of the stroke, drop your arm in the water directly in front of your shoulder.

Flare your arm out during the catch, sweep back and slightly in during the pull, and finish with your hand next to your thigh. The movement should look like a question mark. Keep your fingertips pointed at the bottom of the pool.

KicK from your hips. Relax your knees.

Point your toes. Think about slapping the tops of your feet on the surface of the water; they should be making a small splash. If you feel tired and sore in your hip-flexor muscles, you’re doing it right!

3.

Seven Technique Tips That Really Work

swim smarter, not harDer, using these simple guiDelines

By Sara McLarty

W

hen you’re really hungry and you don’t have a lot of money, you go for the value meal. Whether it’s a sandwich, a side salad and a drink or whatever, the value meal usually gives you the most calories for the least amount of money.

An oddly similar phenomenon happens during swim training as well: You are hungry for improvements in your swimming yet have a limited budget of time and energy to spend on it. Many triathletes just don’t have the ability to invest in a good swim coach to watch and correct their strokes. Sometimes the closest thing to a coach is a spouse, training partner or lane-mate that may share a piece of advice during practice. Athletes training solo can glance over at the faster swimmers and try to mimic their smooth strokes or they can utilize swim tips from a world-class swimmer in a triathlon magazine.

The challenge for the uncoached swimmer is that there are so many nuances of the 98

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freestyle swim stroke to copy and so many tips for technique improvement to choose from that finding the most integral aspects can seem daunting. Which facets should you work on first? Which tips will result in the most improvement? See where I’m going with this?

Here are what I consider to be the seven most important aspects of freestyle to focus on. My “value meal” of swim tips applies to everyone: fast and slow, beginner and advanced, pure swimmer and triathlete.

1.

Don’t holD your breath. The feeling of being out of breath is caused by carbondioxide buildup in the lungs. A steady and constant exhalation out your nose and mouth while your face is in the water will prevent this unpleasant phenomenon. Inhaling on every third stroke is a good breathing pattern to use because you will breathe on both sides of your body and get plenty of oxygen.

5.

6.

7.

Sara McLarty coaches swimming at the National Training Center in Clermont, Fla. Visit her blog for daily swim set at Ntcmastersswim.blogspot.com, and send swim questions you’d like answered in this column to swim@ competitorgroup.com. august 2010

Nils Nilsen

4.

KANE'S SWIMMING FASTER. Kane Radford. Champion swimmer.

Auckland, New Zealand. 10.07am.

Buoyancy balanced in the Axis fullsuit.

www.blueseventy.com THE WORLD IS SWIMMING FASTER IN BLUESEVENTY.

Nils Nilsen; Location: Hi-Tech Bikes, San Diego, Calif.

Bik e

Freedom of Choice

half the time. I use a PowerTap to monitor watts while I train and find I can get in quality should your focus be general cycling workouts on both bikes.” conditioning or tri-specific riding?

For most athletes, recovery rides, base miles, low-intensity

By Mark Deterline aerobic training and workouts ost competitive triathletes who can that include a lot of climbing are most appealing afford it own two bikes: a road racing on a road model. A road bike’s more upright bike and a time trial (TT) or triathlon bike. position and unencumbered access to brake But two bikes are not essential. If you do all levers make it more comfortable and safer, of your cycling on a designated tri bike, you’re especially on group rides. Additionally, a road not alone. bike can prove the better choice if your bike If you own only a road bike, you may workouts are going to include sprints or hill not have the ability to exploit every possible repeats to develop high-intensity fitness. aerodynamic advantage, but you possess the However, Lance Armstrong’s longtime most versatile option. A road bike will allow coach Chris Carmichael cautions against takyou to log miles with more ease, develop riding ing the path of greater comfort too often. “A skills and become a fitter cyclist. You can still triathlete must spend lots of time adapting to get plenty aero when you need to by choosing an aerodynamic position, and most of their the right handlebar extensions and learning riding should be on a TT bike,” he says. how to adjust them, along with your saddle, As a specific event or race season draws to optimize your TT position. near, it’s important to tailor training sessions to Regardless of the bike, the challenge for the racing you’ll be doing and the bike you’ll be every multisport athlete is deciding how to using. Specificity can refer to the type of fitness divide ride time between general cycling con- you’re emphasizing, such as short-distance ditioning, which is often easiest on a road bike, speed and intensity vs. long-distance endurance, and event-specific training that puts the rider as well as to the type of course you’re targeting, in an aero configuration. such as hilly vs. flat.

“I enjoy riding both bikes,” explains pro “Once in-season, I generally ride the road triathlete Matt Lieto. “I ride the Madone [road bike maybe once a week for group riding or big bike] a lot more in the buildup until maybe six climbing days,” Lieto says, “but I try to stay in weeks out from my first race of the year, then my aero race position on the TT bike as much I’m on the Speed Concept [TT bike] at least as possible once the racing starts.”

M

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Staying in your aero—or race—position during longer, lower-intensity rides will build aerobic fitness and facilitate the “adaptation” to which Carmichael refers, resulting in better comfort and efficiency. It’s also important to do high-intensity and strength-building intervals while in your aerobars to develop power and speed that you can duplicate on race day, especially for shorter courses.

“Lance generally rides his TT bike twice per week starting in January and through July,” Carmichael explains. “It is not just important to ride his TT bike but to also ride it for specific TT intervals. Just riding a TT bike at low intensity does little good as your position is different at 150 watts vs. 400 watts.” Although Armstrong is not a triathlete (at the moment!), time trialing is as important to his bike racing as it is to your triathlon racing, so he’s a good role model in this regard.

If you are focusing solely on TT riding for whatever reason, just be sure it’s comfortable and enjoyable enough not to discourage you from putting in adequate bike time. Ultimately, you’ll get the most out of your road bike and tri bike training if they’re equally fun for you.

Lieto offers a final, enlightened perspective: “It’s hard to decide between awesome and awesomer!”

Mark Deterline is a 15-year veteran of the cycling industry, an elite-level bike racer and often trains with some of the best athletes in triathlon. For more information about Deterline visit 2thefront.com. august 2010

RU N So, let’s say you’re aiming to average nine minutes per mile at the end of a 70.3-mile event. Depending on your level of experience, your longest training runs are likely in the range of 10 to 13 miles, during which you’re trying to maintain goal race pace throughout the run. Practice makes perfect, right? Not exactly. A better way to train your body to combat the fatigue it will face at the end of a long race is to run a negative split during your long run in training. Rather than run right at nine minutes per mile from start to finish, run the first half at a comfortable 9:30 pace and the second half at a more demanding 8:30 effort. In the end, the overall pace averages out, but targeting your pace in such a way will better train your legs to fight the fatigue resistance they will encounter late in the race. The same principle applies when training for a full iron-distance race, but the length of the long run will be in the range of 16 to 22 miles.

Taking Aim at Target Paces key Run WoRkouts foR Race-day success

By Mario Fraioli

I

n the training programs of most triathletes, long runs and interval workouts are fairly standard protocols. The objective behind these sessions is to train the body for the specific demands that will be placed upon it during competition, which is why setting target paces for these workouts is so crucial to race-day success.

In short, we train to race, and taking aim at target paces is an important part of the preparation process. The first step is to establish a realistic goal race pace based on previous performances. Next, you need to do the necessary work in training that lets you know you’re capable of running that pace on battered legs come race day.

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Let’s take a look at two types of key run workouts and how setting target paces for each will help you prepare for the run portion of your next event.

Long Runs Regardless of whether you’re making your first foray into longer races or getting ready to qualify for Kona, long runs are your most important workout when preparing for half and full iron-distance events. The run at the end of longer races often ends up being a battle of attrition, so establishing target paces for your longest training runs are of the utmost importance to ensure that you don’t bonk on race day.

While hitting target paces during long training runs will improve your ability to hold goal pace all the way to the finish line during longer races, employing the same practice for interval workouts will help you get there faster in the shorter events.

If you’re preparing to run eight minutes per mile for 5K or 10K at the end of an event, your body needs to know what that effort feels like well beforehand. Essentially, breaking down the race distance into smaller segments only to put it all together on race day is the goal of an interval workout. Early in the training cycle, running a session of shorter intervals in the range of 200 to 800 meters at 10 to 15 seconds per mile faster than goal pace, with equal recovery, will help get your legs ready for the race-specific work that will occur closer to your goal event.

For example, if you’re hoping to average eight minutes a mile for the run portion of a sprint or Olympic event, an interval workout 10 to 12 weeks out from your goal race may consist of 8 to 12 x 400 meters at 1:57 per lap with equal recovery. As your level of fitness improves, the length of the intervals and overall volume of the workout increases while recovery time gets cut in half and the pace drops closer to race effort. A week or two before your goal event, successfully completing a session of 6 to 8 x 1,000 meters at 5:00 with 2:30 recovery between intervals will put you on target for a great run at the end of your goal race.

Mario Fraioli is a 2:28 marathoner and the web producer of Competitor Running, Running.competitor.com. august 2010

Larry Rosa

InteRvaL WoRkouts

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FundamenTals have nine weeks to prepare. Construct a visual representation of this timeline: Today

Race day

Wk Wk Wk Wk Wk Wk Wk Wk Wk 9 8 7 6 5 4 3 2 1

Step 4: detail your map

Building a Training map around Your Goal Race

By Ian Murray

T

ypically, there are three types of athletes who train for triathlon. There is the random trainer, whose workouts are day-today affairs without rhyme or reason. There’s the steady trainer who does the same weekly schedule with little or no variation in duration or intensity. And then there is the scientific trainer, the one most likely to peak on race day, with less risk of burnout and fewer injuries throughout the season. You don’t have to actually be a scientist to be a scientific trainer, but it is beneficial to emulate the athlete who will create a plan for his or her season and stick to it. Here are the steps to plan for your season of success.

Step 1: Select your target race.

Triathlon is an exciting sport, so race often and know that not every race has to be your best performance. Racing builds experience and makes you a better triathlete. Some races are just for fun, a solid day of training or merely a chance to focus on simple goals such as a well-paced swim or a fast T1. That being said, you should still prioritize one or two races in 104

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your season in which you aim for excellence.

Those are the races around which you build your program.

Step 2: Study the detailS of your target race and Set your goal.

Research the distances of each leg, the topography of the bike and run and the probable weather conditions. Now, set your goal. It can be modest. For example: Finish this new, longer distance in comfort and style. Or the goal can be based on a previous performance at this same event: Better my swim by two minutes, my bike by four minutes and my run by one minute for a seven-minute personal record (PR). Also, the goal could be time-based: Swim the 500m in 10 minutes, bike the 10 miles in 40 minutes, run the 5K in 28 minutes and have good transitions for a total time faster than 1:25. For beginners, setting an accurate time goal may mean training for a few weeks to quantify your capabilities.

Step 3: Build your training map.

Begin with the date of the race and count backwards to today. For example, suppose you

Today

Race day

Wk Wk Wk Wk Wk Wk Wk Wk Wk 9 8 7 6 5 4 3 2 1

Step 5: emphaSize your limiter.

Whether it’s the run, bike or swim, we all have a weak spot. By doing that discipline more frequently, and with more intention than anything else, your goal is to dramatically improve your ability in that area. De-emphasize your best sport with just one or two workouts each week; your goal is to simply sustain your ability there. Let the workouts fit the theme of each week. For example, a run in Week 7 (recovery week) might be “Run 20 minutes easy on flat terrain, in comfort.” A run in Week 3 might be “Run 45 minutes hills, with 3 x 2 minutes that are very hard.”

Planning out your season takes only 30 minutes, but it will yield consistent improvement and long-term enjoyment in your life as a triathlete.

You can find a more detailed video presentation of building a training map online under the “video” section of triathletemag. com (click on the “Training” tab).

Ian Murray is the host of “Triathlon Training Series” on DVD, a USAT Level III coach and the head coach of the LA Tri Club. august 2010

Nils Nilsen

volume

One of the many miracles of the human body is its ability to adapt. When you challenge yourself with tough workouts for two weeks and then ease back to let your body rest and repair, you will be able to perform better at the end of those three weeks than at the beginning. Start with Week 1, the week just before your race, and make a dot near the baseline to represent your taper. Increase the height of the dot for Week 2, as it is the toughest week with long workouts and some high-intensity work. The dot that represents Week 3 should be high as well, but slightly lower than Week 2. Week 4 is rather low, as it should be a time to focus on recovery. Your plan should look something like this:

WHO’S GOT YOUR BACK?

There are two ways to do this. You can go it alone, and hope for the best—or you can get serious and accomplish your goals. Research proves that in life, strong relationships fuel growth. Winners rely on an inner circle of advisers, coaches and confidantes. Triathlon is the same, only more intense.

Coaching is about more than a training plan; we build close, professional relationships. We care about your next triathlon result more than your training partners, your colleagues, maybe even you. Total commitment to your cause; it’s in our DNA.

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Learn more at www.trainright.com or call us toll-free 866.355.0645

Larry Rosa

SportS ScIence Update

recovery Following an Ironman race

By Tim mickleBorough, Ph.D.

I

t is well known that an irondistance triathlon can induce considerable physical and psychological stress on its participants, and that completion of an Ironman results in muscle damage, as indicated by soreness and a reduction in muscle function.

However, the timeframe of physiological responses following an Ironman is a critical question that has rarely been addressed. august 2010

Recently, Ken Nosaka and colleagues at Edith Cowan University in Australia1 published a study in which they collected data on blood markers of muscle damage and inflammation, muscle function, muscle soreness, running economy and VO2 max for one male triathlete while cycling before and days after the 2006 Ironman Western Australia. The athlete had an existing personal best time of 10 triathletemag.com

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spoRts science Update hours, 14 minutes and finished the race in 11:38. He completed the swim in 1:17, the bike in 5:25 and the run in 5:06, which was about one hour slower than expected due to fatigue related to hyperthermia and muscle cramping near the halfway point of the run.

Before and on several occasions during the 15 days after the event, the athlete performed an incremental cycling test to exhaustion, running economy test at 12 km/hour (on a 2 percent incline), tests of maximal isometric knee flexion and extension at 90-degree knee flexion, and maximal squat and countermovement jumps. Venous blood samples and muscle soreness were also assessed. The authors found that VO2max, efficiency of motion, maximal muscle strength and jump performance were significantly reduced—to 54 percent— initially, but returned to baseline values within eight days.

An obvious limitation of this study is that it was a case study, meaning it only involved one athlete, and therefore the findings cannot necessarily be generalized to the athlete population as a whole. However, the same research group2 obtained similar results in an earlier study involving a larger group of nine Ironman participants.

In another study, Oliver Neubauer and colleagues at the University of Vienna3 obtained blood from 42 well-trained male triathletes after the 2006 Ironman Austria and investigated instances of muscle damage and systemic inflammation for up to 19 days after recovery from the race. The main findings of the study3 were that markers of muscle damage were still altered five days after the race, and that a few markers of muscle damage and systemic inflammation were still elevated 19 days post-race. The authors concluded that, from the perspective of the observed muscle repair and inflammatory processes, at least two to three weeks of active recovery is advisable before returning to more intensive training. august 2010

An important factor to consider is that how well your body recovers from an iron-distance race may be related to the level of muscle damage sustained before the race. Robert Hikida and colleagues at Stellenbosch University in South Africa4 performed muscle biopsies on a group of marathon runners before and after a competitive marathon and not only documented muscle cell damage for up to seven days after the race, but also observed damage in the muscle cells in the pre-race samples.

The authors concluded that both intensive training leading into the race and the marathon itself can induce muscle cell damage, which is another very good reason for an athlete to implement an effective taper program leading into an irondistance triathlon.

We do not yet know how long it takes to truly recover from muscle damage sustained in an iron-distance race; however, it likely takes much longer than most athletes are currently prepared to allow.

RefeRences 1. Nosaka, K., C.R. Abbiss, G. Watson, B. Wall, K. Suzuki, and P. Laursen.

“Recovery following an Ironman triathlon: A case study.” European Journal of Sports Science. 10, 3 (2010): 159-165.

2. Suzuki, K., J. Peake, K. Nosaka, M. Okuttsu, C.R. Abbiss, R. Surriano, D. Bishop, M.J. Quod, H. Lee, D.T. Martin, and P.B. Laursen. “Changes in markers of muscle damage, inflammation and HSP70 after an Ironman triathlon race.” European Journal of Applied Physiology. 98 (2006): 525-534.

3. Neubauer, O., D. Konig, and K-H. Wagner. “Recovery after an Ironman triathlon: sustained inflammatory responses and muscular stress.” European Journal of Applied Physiology.

104 (2008): 417-426.

4. Hikida, R.S., R.S. Staron, F.C. Hagerman, W.M. Sherman, and D.L. Costill.

“Muscle fiber necrosis associated with human marathon runners.” Journal of Neurological Sciences. 59, 2 (1983): 185-203. triathletemag.com

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Fi tness

Run Less, Lift More, Race Better adding Strength training can increaSe Power, efficiency and Performance

By Tawnee Prazak

L

ois Marquart won silver in her age group at Xterra Triathlon Worlds last October.

She’s 61 years old. She attributes her success in part to strength training: “If it weren’t for a periodized strength training schedule, I could not perform Xterra triathlons,” she says. “It works. And do I look 61?”

A growing amount of research supports Marquart’s view. While pumping iron won’t increase VO2max, studies involving endurance runners, cyclists and triathletes show improved time-trial performance, increased maximal power output, enhanced movement economy and decreased fatigue when the training routine is periodically changed up.

“Thinking that the best way to get faster is to swim, bike and run more will only take you so far,” says Knoxville, Tenn., based sports physical therapist and triathlon coach Mick Larrabee. He recommends having a professional assessment to check for biomechanical inefficiencies and imbalances, such as flat feet or over-pronation, before starting a strength 110

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program. “Deficiencies must be identified and addressed first,” he says. “Once you have good biomechanics, then get into strength training.”

The performance benefits of strength training twice a week for 30 to 45 minutes can be greater than spending that time doing aerobic activity. In a study led by Leena Paavolainen of the University of Jyväskylä, elite distance runners substituted 32 percent of their endurance training with explosive strength exercises and significantly improved their 5K times after nine weeks.

As for the fear of “bulking up,” studies show strength training won’t cause significant weight gain via hypertrophy, or muscle growth, even if 20 percent of endurance training is replaced with strength work. The goal in a tri-specific strength plan is to enhance neuromuscular adaptations, meaning the brain-muscle relationship improves, allowing you to recruit the muscles you need to maintain the speed and power for longer durations. This is different from training to increase muscle mass.

Here are some basic guidelines for incorporating strength training into your training program.

1. SubStitute. Instead of adding strength training to the endurance training you’re already doing, replace a portion of your endurance training with strength work. “A good time to do this is during the noncompetitive phase,” Larrabee says. “As you get closer to base training and competition preparation, focus more on the three disciplines.”

2. KeeP ’em SeParated. It’s best to separate endurance and strength sessions, and it’s especially important to avoid strength training right after heavy endurance exercise because hormonal responses from long-distance aerobic work may inhibit strength gains—that is, you could be wasting your time.

3. go heavy. For weight exercises, doing tons of repetitions until fatigue won’t translate into better endurance. “High reps are not good use of your time,” Larrabee says. Do three sets of 10-15 reps with weight that has you feeling “maxed out” on the last rep. For plyometric exercises, repetitions can be higher. In one session, choose exercises that result in 80 to 140 “contacts,” meaning four sets of 20 box jumps (80 total), four sets of 30 squat jumps (120 reps), etc.

4. be SPecific. Blindly jumping on a weight machine is not wise. Exercises must be specific to the sport with motions that mimic the activity, as in the examples below. This could involve everything from back squats to weight-resisted sprints to box jumps. In one session, combine eight to 12 exercises that focus on different muscles. Start with the hard exercises and end with the easiest.

Lower-body exerciSeS: exPLoSive PLyometricS: Box jumps, horizontal jumps, depth jumps, single-leg jumps, running with a weighted vest, scissor jumps and box step-up/step-down. Heavy-resistance exercises: back squats, hamstring curls, leg presses, knee extension/flexion, calf raises and lunges. uPPer-body exerciSeS: Rotator cuff exercises, such as lateral/front arm raises, external/ internal rotations with dumbbells or tubing, pull-ups, tricep pushdowns, push-ups, back extensions, lat pulldowns, seated and/or bentover row and shoulder presses. Explosive plyos: medicine ball throws from different angles such as overhead, side-to-side, single-arm throw and power drop. core: Isometric plank, trunk rotation with or without weight, split-leg sit-ups, bicycle sit-ups and supine leg lifts.

Tawnee Prazak is a USAT-certified coach, personal trainer, kinesiology graduate student and triathlete based in Orange County, Calif. august 2010

Nils Nilsen, photographed at Velocity Sports Performance, San Diego

Putting it into Practice

KSRUN 3rd PG Vertical ad TRI001.pdf

03/31/10

01:37:13 PM

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The Fundamentals of Tapering Featuring CliFF english Dear CoaCh, I come from a swimming background, where tapering was an essential part of any training cycle. Tapering for swimming is easy.

Train hard, hard, hard. Two weeks before a major meet, practice distances drop down. We get more rest. We sprint fast for short distances.

Is tapering effective for triathletes (I’m concerned about Olympic-distance races)?

If so, how should I taper?

Ed Missoula, Mont.

eD, Tapering is an essential component of any athlete’s training plan in every sport.

The triathlon taper might seem very complicated compared to tapering practices in other sports—it’s a daunting idea to juggle all three sports in this phase. However, the general scientific principles of a taper still apply.

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By definition, tapering is a reduction in the training load for a period of time preceding a competition. The purpose of tapering is to promote full recovery from, and adaptation to, the preceding training, thereby optimizing performance on competition day.

The training load can be condensed by reducing the volume, frequency and/or intensity of your training. The absolute and relative amounts of these reductions should depend on the individual athlete’s habitual training volume, frequency and intensity.

There are many other variables to consider as well: motivation and other psychological factors, nutrition, sleep, environmental factors and travel, among others.

It is important to note that while tapering is supported by science, it is not an exact science in practice. A taper should be individualized and must also be flexible. Finding the right taper for you will take some time august 2010

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Dear CoaCh and experimentation. Expect to make a few mistakes before you feel comfortable and trust your taper strategy. While a satisfactory race performance is a good indicator that your taper worked, not performing well is not always a sign that the taper was incorrectly calculated.

Some other factors, such as those listed above, could be to blame.

There are two common types of tapers in triathlon. Before a lower-priority race, a short “drop” taper of just two to four days is appro-

priate. Before your peak, or A race, a full taper works best. Although the optimal length of a full taper is based on the individual, generally the longer your race is, the longer your taper should be. A four- to seven-day taper is sufficient for sprint races, a six- to 10-day taper works best for Olympic and half-iron distance races, and anywhere from 10 to 21 days is necessary for iron-distance events.

Continue to do some speed work during the taper period. However, the intensity of these

sessions should not substantially exceed race intensity. This is not the time for sprinting; your training should be race-specific in every respect.

In the end, the most important aspect of the taper is to get off your feet, sit back, chill out and rest up for race day.

Coach Cliff English has more than 15 years of experience coaching age-groupers to Olympians, first-timers to Ironman champions. For more information on his coaching services or training camps, visit Cliffenglishcoaching.com.

typical Olympic-distance triathlOn taper:

key taper gUidelines:

Reduce the volume of your training load by 50 to 75 percent.

Maintain a high frequency of training. Training less often than you’re used to may leave you feeling flat and lethargic.

Keep your confidence high and your stress level low.

Err on the side of doing too little.

Note that men generally have to taper longer than women.

Pay attention to sleep, nutrition and hydration during a taper.

Do your last bike/run brick workout two weeks before race day.

mOn

DAY OFF | Option: Light bike (active recovery)

tUe

Swim 30 minutes. Main set: 5-8 x 100 at race effort with 15 seconds rest. | Run 30-45 minutes. 15-minute warm-up, 5 x 2 minutes at 10K pace with 1-minute jog recoveries, 5- to 15-minute cool-down.

Wed

Bike 45 minutes. 10-minute warm-up, 5 x 3 minutes at 40K effort with 2-minute spin recoveries, 10-minute cool-down.

thU

Swim 30 minutes. Main set: 2 x 6 x (50 with 10 seconds rest, 100 easy with 15 seconds rest). | Run 30 minutes with a few 1-minute pick-ups at 10K pace.

Fri

Bike 30 minutes with a few 1-minute pick-ups at 40K effort.

sat

Run 20 minutes very easy. | Swim 20 minutes with a few 30-second race-pace pick-ups.

Stay off your feet for the rest of the day.

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Injury quIck tIp

the Sacroiliac joint: A Medical Mystery

By Jordan d. Metzl, Md

I

n the past 35 years, researchers and physicians have come a long way in developing and improving the practice of sports medicine. The technological advancements of arthroscopic surgery, MRI and other developments have allowed for improved treatment of injuries that were previously thought to be untreatable. What used to be a â&#x20AC;&#x153;trick kneeâ&#x20AC;? that would end a sports career is now treated as a meniscus tear and can potentially heal a few weeks after surgery. The same is true for torn ligaments and tendons.

But some areas of the body are still difficult to diagnose, treat and understand. One of these is the sacroiliac joint (SI), which is located at the bottom of the spine or sacrum, in the flat part of the pelvis, and is about six inches off the midline on each side. If youâ&#x20AC;&#x2122;re pushing on your own lower back, the SI joint sits just inside and below bony bumps on either side of the pelvis.

SI pain generally happens during biking and sometimes during running. The characteristics include pain along the SI joint without any shooting pain into the legs. Often the action of bending and twisting induces soreness, but not always, and sometimes it hurts at night. The commonalities between athletes who suffer from SI pain include pain that is worst during and after activity, and the sensation of pain only at the SI joint.

What about diagnostic tests? In the age of MRI, surely it must be easy to diagnose SI problems. Unfortunately, the diagnosis is not so cut and dry. Despite technological august 2010

advancements, SI pain is often difficult to identify with any test.

Often athletes bounce around to many different doctors and physical therapists until they find someone who recognizes the symptoms of SI pain. The key to diagnosis is localized pain when the SI joint is pushed upon by the examining physician, and the history of pain in the area of the joint.

Treating SI pain can be problematic as well.

SI pain can be the result of instability, meaning the joint is slightly slipping (called subluxing).

Sometimes core strengthening can help this, sometimes shoe lifts and correcting leg length differences can help, and sometimes nothing helps at all. Manual therapy to mobilize the SI joint has shown promise in several studies, but none of these results are conclusive as of yet.

Orthotics to stabilize the feet can help some patients, while others benefit from injections of cortisone into the SI joint. In short, there is probably no single right way to treat SI problems. Often, many different therapies have to be tried before something works.

If SI joint pain is suspected, the best first step is to see a doctor who understands running and triathlon injury. With time, treatment and trial and error, SI problems generally get better.

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, Metzl is a 28-time marathon runner and seven-time Ironman finisher. triathletemag.com

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NUTRITION Q&A MULTISPORT MENU EAT RIGHT RECIPE RACING WEIGHT

120 124 126 132 134

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119

Get Cracking With Eggs

By PiP Taylor

W

hen the words “athlete” and “eggs” are uttered in the same sentence the typical image conjured up is that of a bodybuilder downing copious amounts of raw eggs à la Rocky. You don’t think of a skinny runner or a triathlete. And certainly while the myth that overloading on protein, including eggs by the dozen, will make you big and strong endures, 120

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scientific studies show that eggs may in fact be the endurance athlete’s secret, making valuable contributions to energy, strength and power.

Eggs have had a bad rap in the past, being blamed for high cholesterol and listed as a food to be avoided or at best limited. But they are emerging now from that shadow with research concluding that diets high in saturated fats,

such as in the accompanying bacon, are to blame for rising cholesterol levels rather than foods that contain dietary cholesterol. Eggs are low in saturated fats, containing mostly healthy mono- and poly-unsaturated fats, which means that unless you are one of the few people who are genetically cholesterol sensitive, an egg or two a day is fine.

Aside from all the wonderful things that eggs are essential for—cakes, real mayonnaise, crème brulee, quiches, muffins, pasta carbonara, tiramisu (OK so most of those are not low in saturated fats so you do want to limit them)—they are one of the most convenient and versatile ingredients when it comes to preparing something quick and healthy. They can be scrambled, steamed, fried, poached, boiled, baked, paired with any number of other ingredients and eaten at any time of the day. A baked frittata is one of my favorites; it serves as a satisfying dinner or lunch, there are endless variations and its leftovers the next day are almost as good.

Eggs are also extremely nutritious. In fact, they are the highest quality protein food, the gold standard against which all other food is measured. Protein quality is based on the amino acid composition of a food as well as the digestibility of that protein, which is how much of that protein can be actually used and retained by body tissues. Eggs contain all essential amino acids and are rich in vitamins, minerals, omega-3 fats and antioxidants. The amino acid leucine not only regulates muscle protein synthesis and is crucial for recovery, but it also plays an important role in how muscles utilize glucose for energy.

Eggs get even more points for energy production in that they are rich in B vitamins, thiamin, folate and riboflavin. And the protein content also means that eggs have high satiety value, keeping you fuller for longer. Hunger control and satiety are important for the endurance athlete looking to optimize lean body composition.

Many people tend to eat just the whites and throw away the yolks in an attempt to cut fat and calories. The yolk is, in fact, the major source of the nutrients and a good deal of the protein, and although the yolk is the portion of the egg that contains the fat, those fats are the healthy omega-3 fats. So instead of cutting out the nutritious yolks, cut back on saturated fats in other areas instead, such as by not buttering the bread you have your whole poached egg with, skipping the bacon and using a non-stick pan when frying. Eat the whole egg instead.

As an important side note, there are many different types of eggs >>continued on pg. 122 august 2010

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REAL COMPRESSION

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PERFORMANCE

RECOVERY

AGILITY

I love a poached egg on whole grain toast, perhaps with a little grilled or roasted tomato or avocado and smoked salmon—or all three if I want to feel really spoiled. Poaching is one of the healthiest ways to prepare eggs, and you can make them soft and runny or firm, according to your preference. A really easy, if not all that traditional, way to poach lots of eggs at once is to drape some heat-proof plastic wrap over a small cup or ramekin dish, making sure it creates a hollow. Crack an egg into this, twisting the plastic wrap to enclose the egg, and carefully place it into the simmering water to poach. Depending on how you like your egg, leave it in the gently simmering water for about three to four minutes.

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available for purchase—freerange, organic, cage free or battery farmed. If you have ever seen how a confined battery hen is raised and kept, then you would have no hesitation in paying a couple more cents for your morning egg. If you haven’t, and the environmental or animal liberation message is not one you care to hear, then perhaps the revelation that certified free-range eggs are nutritionally superior (studies show lower saturated fat and higher levels of some nutrients) than those of caged hens will help sway you. It’s worthwhile to pay a little extra, even if you are on a strict budget. Instead, buy the more expensive eggs and put one fewer into that breakfast omelet.

Eggs’ unique mix of amino acids, fats and essential vitamins and minerals mean that they punch above their weight nutritionally, making significant contributions to energy production, muscle synthesis and recovery, as well as other crucial functions, including eye and brain health. Plus, they are readily available, relatively cheap and quick and easy to prepare—the essential ingredient for every kitchen and the perfect food for the endurance athlete.

Australia native Pip Taylor is a certified sports nutritionist and an accomplished professional triathlete. Visit her website at Piptaylor.com. august 2009

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First EndurancE ultragEn, $44.95

Taken in those prime 30 minutes after a hard workout, First Endurance Ultragen’s combination of whey protein isolate, hydrolyzed whey protein and glucose gives you 20 grams of protein per serving to maximize absorption and muscle recovery. The taste may be a little sweet for some palates, but the drink has an inviting texture. The orange creamsicle flavor is a little creamy (in a good way), and the cappuccino flavor comes as close to a Starbucks Frappuccino as a recovery drink will ever get. Ultragen is also available in a tropical punch flavor. Firstendurance.com

Fluid rEcOvEry, $29.95

Fluid Recovery’s blend of carbohydrates, protein—seven grams per serving—and glutamine provide an all-natural formula for muscle repair and recovery. Fluid contains gluten-free complex carbohydrates, fruit sugar, whey protein isolate, the electrolytes sodium and potassium, as well as vitamin C to support a stressed immune system.

A common complaint, which the company has worked to address, is that it doesn’t always dissolve easily, sometimes leaving clumps at the bottom of water bottles.

It has a tart taste, no sugary aftertaste and is available in tropical escape or berry treasure flavors. Livefluid.com

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august 2010

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e at R i g h t free radical production than those with low antioxidant intakes. Other research shows no buffering effect of antioxidant supplements on free-radical activity. This conflicting research is most likely due to the individuality and nutrient status of the human subjects and how the antioxidants were administered.

free Radicals and antioxidants: What they Mean for triathletes

By Roy StevenSon

P

articipating in triathlons has dozens of health benefits, ranging from weight control to stress reduction. These are some of the reasons that motivate us to get out there to run and cycle on the roads and trails, and swim in the pool day in, day out.

Ironically, there’s also a downside to all this strenuous aerobic activity. The huge amount of oxygen triathetes process during training and competition causes increased oxidative stress to the body’s cells. This process, called oxidation, damages the muscle cell’s membrane, internal structure and organelles, impairing their function, causing inflammation, muscle soreness and fatigue—all caused by some nasty little molecules called free radicals.

Other causes of free radical damage include stress hormones (which are released when we 126

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exercise), pollution, exhaust fumes and heat.

Certain nutrients called antioxidants neutralize the free-radical damage by checking their rapid spread and removing them from circulation before they can do harm.

Antioxidants are essentially a clean-up crew of scavengers, sweeping free radicals away and blocking their formation.

All is well with our bodies as long as antioxidants outnumber free radicals. However, if we don’t consume enough antioxidants in our diet—triathletes metabolize large amounts of oxygen while swimming, cycling and running— our body’s antioxidant levels tend to quickly run low.

Research on athletes who take antioxidant supplements, or eat lots of antioxidants in their diet, shows they have less muscle soreness and

Nutritionists prefer that you get antioxidants from whole-food sources instead of supplements. Whole foods have a large number of antioxidants plus other vitamins, minerals and fiber—and they’re a lot cheaper than supplements. However, many nutritionists and coaches recommend antioxidant supplements for heavy training endurance athletes.

Kyle Heffner, in his chapter “Fortifying and Supplementing Your Energy Needs” in the book Run Strong, says, “There is growing evidence for the addition of antioxidants, or foods rich in antioxidants, to the diet ... Solid evidence supports the contribution of the following supplements to general well being: vitamins C, E and A; bioflavonoids.”

Furthermore, antioxidant levels needed to combat free-radical levels in hard training triathletes may be many times higher than can be supplied in food, so a supplement may also be necessary. For example, the vitamin C (a strong antioxidant) needs of a hardtraining runner are likely to be many times the vitamin C requirements of a non-runner.

With the vitamin C content of one orange being about 75 milligrams, an athlete may need up to 2,000 milligrams to compensate for free-radical activity.

Finding AntioxidAnts in Foods Most antioxidants are found in fruits and vegetables. Sports nutritionists suggest that a combination of fruit and vegetables have a synergistic effect on antioxidants.

Triathletes certainly have nothing to lose by increasing their intake of these wonder foods. Making sure you are eating enough of these antioxidants and phytochemicals may be the path to ensuring you recover from your training efforts efficiently and even staving off disease.

RefeRences 1. Alessio HM, et al. “Generation of Reactive Oxygen Species After Exhaustive Aerobic and Isometric Exercise.” Medicine and Science in Sports & Exercise.

2000; 32:1576 2. Clarkson, PM., and Thompson HS. “Antioxidants: What Role Do They Play in Physical Activity and Health?”

American Journal of Clinical Medicine. 2000; 72:637 august 2010

Nils Nilsen

Whole Food AntioxidAnts Versus supplements

E at r i g h t BetACArotene

Common food SourCeS: Cantaloupe, orange-hued fruits and vegetables (carrots, sweet potatoes), leafy green vegetables (broccoli, spinach) | AntioxidAnt ProPertieS: Reduces free-radical production from exercise and protects against muscle cell damage from free radicals | dietAry referenCe intAke: 2,500 IU daily (one large carrot)

VitAmin C

Common food SourCeS: Green leafy vegetables, green peppers, raw cabbage, citrus fruits and juices, cantaloupe, berries | AntioxidAnt ProPertieS: Reduces exercise-induced free-radical damage, protects muscle tissue from damage | dietAry referenCe intAke: Upper limit 2,000 mg daily

VitAmin e

Common food SourCeS: Raw wheat germ, mixed nuts, seeds, sunflower seeds, fish liver oils, polyunsaturated vegetable oils | AntioxidAnt ProPertieS: Helps with cell respiration, scavenges for free radicals during exercise, protective effect against free-radical muscle cell damage, helps with immune function and DNA repair | dietAry referenCe intAke: Upper limit 1,000 mg daily

Selenium

Common food SourCeS: Whole grain cereals, egg yolk, milk, chicken, seafood, broccoli, garlic, onions, cereal bran, Brazil nuts, whole grain cereals, meats, tuna, plant foods | AntioxidAnt ProPertieS: Helps activate glutathione peroxidase enzyme, protective effect against cellular damage from free radicals | dietAry referenCe intAke: 400 mcg daily

CoPPer

Common SourCeS of AntioxidAnt VitAminS And minerAlS

Common food SourCeS: Whole grains, shellfish, eggs, almonds, leafy green vegetables, beans | AntioxidAnt ProPertieS: Helps produce antioxidant enzyme superoxide dismutase | dietAry referenCe intAke: 10,000 mcg daily

mAngAneSe

3. Dawson, B, et al. “Effect of Vitamin C and Vitamin E Supplementation on Biochemical and Ultrastructural Indices of Muscle Damage After a 21-km Run.” American Journal of Sports Medicine. 2002; 23:10 4. Heffner, Kyle. “Run Strong.” Human Kinetics Publishers. 2005 5. Hellsten Y, et al. “Effect of Sprint Cycle Training on Activities of Antioxidant Enzymes in Human Skeletal Muscle.” Journal of Applied Physiology. 1996; 81: 1484 6. Itoh, H, et al. “Vitamin E Supplementation Attenuates Leakage of Enzymes Following 6 Successive Days of Running Training.”

International Journal of Sports Medicine.

2000; 21:369 7. Kanter, MM. Free Radicals and Exercise: Effects of Nutritional Antioxidant Supplementation. Exercise Sport Science Review 1995; 23:375 8. Steinmetz KA, and J Potter. “Vegetables, Fruit and Cancer Prevention.” Journal of American Dietetic Association. 1996; 96:1027-1039 9. Viquie, CA, et al. “Antioxidant Status and Indexes of Oxidative Stress During Consecutive Days of Exercise.” Journal of Applied Physiology. 1993; 75: 566

Common food SourCeS: Whole grains, egg yolks, dried peas and beans, leafy green vegetables | AntioxidAnt ProPertieS: Helps use superoxide dismutase | dietAry referenCe intAke: Women 2.6 mg daily; men 2.3 mg daily

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E at r i g h t More than 90 members comprise the student-only Ohio State University Triathlon Club, which caters to both the casual beginner and the competitive collegiate triathlete. As a campuscentered team, most of their workouts are on or near the college grounds, so post-workout dining means either dining halls or, especially after a long Thursday ride, the club’s favorite local restaurant, Northstar Café.

“Northstar Café is a small string of local restaurants that specialize in organic foods grown locally,” says Brian Dean, the club’s vice president. “Aside from the typical carb and protein options, there are delicious vegetarian choices on the menu. The Northstar Burger, a vegetarian dish, is one of their specialties, but the salads and burritos are delicious too.” He also says the front patio is a perfect place to hang out on a warm evening after a long ride.

The Northstar Cafe in the Short North location, just a few blocks south of campus, is at 951 North High Street, Columbus, Ohio, and can be reached at 614-298-9999 or through Thenorthstarcafe.com.

For more information about the club, visit Osutriathlon.com.

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august 2010

Courtesy Ohio State University Triathlon Club

Tri Club Grub: OSu TriaThlOn Club

Visualize the motion of air...

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Ceviche

INGREDIENTS

BY ADAM KELINSON

A

South American specialty, this twist on ceviche can be a light, wholesome treat after a long workout.

This tasty fish dish is high in protein as well as vitamins A and D, and a good source of the minerals phosphorus, magnesium and selenium, making it a nice alternative to chicken, beef or pork. With its quick prep time, ceviche offers a perfect alternative to cooking over a hot grill on a warm summer day. Instead, sit back, relax and savor the refreshing flavors of this easy-to-make and internationally renowned dish.

NUTRITION FACTS

Serving Size: 1 (673 grams) Calories: 515 Calories from Fat: 195 Calories from Carbs: 119 Calories from Protein: 201 Total Fat: 23g Sat: 3g

35% 17% 6%

Total Carbs: 38g

13%

Protein: 48g 132

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Put fish in large stainless-steel or glass mixing bowl with garlic, shallots and lemon juice. Refrigerate for 2 ½ hours. The acid in the lemon juice will slowly poach the fish. Remove, drain and return to the bowl.

Toss with lime juice, jalapeño, red bell pepper, cilantro, sesame seeds, hempseed oil and salt.

Spoon into two bowls and top with tomatoes and avocado. Serves two.

VARIATIONS

Ceviche can be made with almost any seafood including shrimp, clams, scallops, lobster, octopus, squid and mussels.

% Daily Value

Sodium: 152mg

Sugars: 9g

PREPARATION

(based upon daily caloric intake of 2000)

Trans: 0g

Dietary Fiber: 8g

1 pound firm white fish filet (such as red snapper, cod or orange roughy), cut into chunks 1 tablespoon minced garlic 3 tablespoons diced shallot 1 ½ cups fresh lemon juice (the juice of about 8-10 lemons) ¾ cup fresh lime juice (the juice of about 8-10 limes) 1 jalapeño pepper, seeded and diced ½ cup diced red bell pepper 2 tablespoons chopped cilantro leaves 1 tablespoon raw sesame seeds 1 tablespoon hempseed oil sea salt ½ cup diced tomatoes 1 avocado, diced

31%

Adam Kelinson is a professional chef and the founder of Organic Performance, a nutrition consulting company based in New York. Kelinson is an Ironman triathlete and has written on diet and nutrition for Inside Triathlon, TrailRunner and many nutrition websites. For more information, please visit Organicperformance.com. His book, The Athlete’s Plate, is available in bookstores, tri shops and online at Velopress.com. august 2010

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R a c i n g W e i gh t the others without realizing it and without feeling any fuller afterwards.

So, you’re a puppet. I’m a puppet. We’re all puppets. What can we do about it? A lot, actually. Here a few simple suggestions to avoid temptations to overeat or eat the wrongs things.

Use small plates and boWls Put away the vast serving platters you use as dinner plates (I’m exaggerating) and eat your pierogies off an appetizer plate instead. Stop eating your Cheerios out of those huge mixing bowls (I’m still exaggerating) and start eating them out of a small salad bowl.

The idea here is not to be starving but to eat from small dishes that will hold enough food to satisfy your appetite, as research shows that when we use larger dishes we automatically eat more.

My sister-in-law is a nutritionist, and one of the first things she does with new clients is visit their homes and empty their cupboards and refrigerators of all the junk. When both junk and healthy foods are available in your kitchen, you will eat the junk first. I cured my potato chips-eating habit by begging my wife to stop bringing bags of potato chips home from the store. Try it!

the See Food Diet

By Matt Fitzgerald

W

e’ve all heard this one: “I’m on the see food diet. When I see food, I eat it.”

It’s a mildly amusing joke the first time you hear it, but what’s not funny is the fact that, in a sense, all of us are on the see food diet, and it’s one of the reasons weight management is so difficult.

Research has consistently shown that people are unable to resist temptations and inducements to eat. When presented with delectable foods at times when we are not hungry, we usually eat them. When served larger portions than we need to satisfy our appetite, we usually clear our plate anyway. And commercial advertising that tries to make us crave junk food often succeeds.

For example, the results of a new Cornell University study suggest that people eat more when they place serving dishes on the same table they eat from. In the study, lead researcher Brian Wansink and colleagues had subjects eat the same foods in two different circumstances. In one circumstance they served themselves from dishes that sat in 134

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front of them on a table and then ate at that same table. In a second circumstance they served themselves at a counter and then took their plates to a table where they ate without the temptation of additional food in front of them. In both circumstances the subjects were instructed to eat as much or as little as they liked. Guess what? Women ate 20 percent less and men 29 percent less when they ate without serving dishes in front of them.

When We see food, We eat it.

Wansink’s “serve here, eat there” study is the latest in a long line of studies through which he has shown that we are puppets and environmental food cues are the puppeteers.

My favorite is his famous self-refilling soup bowls study. Fifty-four subjects were invited to enjoy a bowl of soup, eating as much or as little as they liked. Half of the bowls were outfitted with a device that slowly and imperceptibly refilled them with soup as the subjects ate.

On average, the subjects eating from the selfrefilling bowls ate 73 percent more soup than

order small portions Many restaurants these days serve huge portions. Remember, you’re a puppet. If you are served more than you need at a restaurant, you will eat it. Ask about portion sizes before ordering and request half portions when appropriate to avoid overeating.

Keep frUit visible Another study by Wansink found that subjects ate more fruit when it was kept in a highly visible place on the kitchen table. Follow suit.

travel With healthy snaCKs You never know when you’re going to be out and about, taking care of business, and then suddenly and unexpectedly discover that you’re ravenous just as you’re passing a Burger King. To avoid becoming hungry when the nearest foods are cheeseburgers and fries, get in the habit of having healthy snacks (dried fruit, real-food snack bars, homemade beef jerky) handy wherever you go. Stash them in your car, at your office and in your airplane carry-on bag.

Matt Fitzgerald is the author of Racing Weight: How to Get Lean for Peak Performance (VeloPress, 2010, Velopress.com). august 2010

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Nils Nilsen

TECH SUPPORT TRIATHLETE’S GARAGE PRO BIKE TRI’D AND TESTED GEAR BAG WOMEN’S RACEWEAR august 2010

138 144 146 148 152 154

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Courtesy of LOOK

Tech supporT

pedal problems and Maintenance

By Ian Buchanan Dear Tech SupporT, I am a smaller rider (115 pounds) and have always had problems getting in and out of clipless pedals. What would you suggest?

Trina

Trina, Your pedal dilemma is one that I hear about regularly, especially from newer or lighter/ smaller riders. Luckily, more pedal manufacturers seem to be addressing the issue, and the result is that many of the latest pedal designs require less effort without compromising retention in the process. Some of the better options are as follows: 138

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Time iclic: Time’s latest generation design directly addresses ease of entry by using a blade made of composite or carbon fiber instead of a metal spring. The benefit of this design is that it depends on the shape of the blade—and how it engages the cleat—to retain as opposed to spring tension, meaning the force required to engage the pedal is extremely low. Another good feature of the iClic design is that it still retains at the level a pro racer can use vertically, so you won’t be pulling out of it under heavy efforts. Time offers the iClic design across its entire range of pedals, and the design maintains Time’s well-protected café cleat design and unique angular float feature.

look keo BlaDe: Like the Time iClic, the Keo Blade by Look uses a carbon engagement blade instead of a metal spring to hold the cleat. In addition, Look uses “bimaterial” in the design to create great rigidity in the platform while dramatically reducing friction between the cleat and pedal. The result is a design that requires 30 percent less effort to release than a standard Look Keo with a metal spring, and it’s lighter and more rigid for maximum power transfer, too. The only downside to the Look Keo is that the technology is currently not available across the full range of Look pedal products; it is found solely august 2010

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Tech supporT on the top-of-the-line carbon/titanium model. Hopefully, the technology will trickle down in future seasons.

Speedplay X SerieS: The Speedplay X Series line of pedals is arguably the original low-spring tension design. Unlike most designs in which the cleat on the shoe goes into the pedal like a ski binding, Speedplay uses a unique spring and groove design.

The cleat actually goes around the pedal body. The Speedplay X Series pedals use a low-tension round spring design that requires very little pressure to engage or release. They provide the largest amount of lateral float, or freedom of heel movement, of any pedal on the market and have very little friction. Plus, the design allows the foot to naturally rotate wherever it would like.

While the release effort to get out is very low, the pedal does require that the rider be able to rotate heel and hip more than most other pedal designs before it hits its release point. Like Time’s pedals, the Speedplay X Series also has a degree of angular float, which some riders will do well with while others gravitate toward a more stable platform, such as Speedplay’s Light Action or Zero pedals. Like all other Speedplay designs, the

Half 1 44027 0 August t r i a tTriathlete hletem a Horizontal g.com

1

X Series uses a durable metal cleat, offers the most fore-aft and stance width (“Q factor”) options of any pedal system and offers twosided entry and exit.

Speedplay light action: The Speedplay Light Action series of pedals is designed to bridge the easy entry/exit of the X Series with the increased stability and control of Speedplay’s stiff spring-equipped Zero pedal line. The Light Action gets the more stable (meaning less angular rotation) square spring profile from Speedplay’s Zero pedals, but uses a more forgiving spring that is easier to engage and release than the Zero series and is a bit stiffer than the X Series. The Light Action offers a preset 15 degrees of float from the factory and requires less heel rotation before disengaging than the free-floating X Series design. Like all Speedplay pedals, the cleat goes around, instead of into, the pedals, and thus the easiest mode of entry with the Light Action is a little different than the traditional toe-in method most designs use. While this technique can take a few tries to master, it is not hard and quickly becomes second nature for most riders.

I’m sure you will find all of these pedal designs better than average for you in regards to ease of operation.

dear tech Support, How often should the cleats for my pedals be changed?

Rick

rick, Cleats are a bit like car brakes in that you may not know just how worn out they are until they fail.

Luckily, many cleat designs allow for easy visual inspection, and I would recommend looking at them at least monthly. I’ll outline quick check items on some of the most popular pedal systems.

On a Speedplay, where the cleats are metal, you want to look for spring wear and the outer metal protective layer wearing thin. On the X Series pedals, spring wear will appear as flat sections on an otherwise round spring while wear on the squared off Light Action and Zero pedal springs can be harder to see and usually take longer to form. The metal protective layer on all three designs will usually start to show wear at the edges of the cleat; if you see that the metal is thin, or even missing, you will want to replace the cleat. Make sure that cleat screws are not missing, are snug and, if you can move the cleat fore and aft on the shoe, be sure to remove the cleat and firmly tighten the base plate. Loctite is a good idea on any screws on a Speedplay.

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Tech supporT On a Look-based design (Shimano SPD-SL, Mavic and others) with a plastic cleat you want to make sure the bolts are tight and inspect the cleat to make sure it is not wearing thin or cracked.

Some plastic cleats have wear indicators that use either tiny inset holes in the cleat or a colored wear indicator—when the hole or colored section disappears, the cleat should be replaced. If your cleat does not have one of these, get a new pair of cleats and compare the thickness of the plastic where it engages on the new cleats to your old cleat. If the old cleat is less than 50 percent as thick, it’s time to replace.

In designs like the Time RSX/Impact, Crank Bros or Shimano’s SPD pedals, cleat wear can be hard to see as the cleat engagement points are hardened steel. The pedal itself may exhibit wear before the steel cleat shows wear. As you should with any pedal, pay attention to changes in stability or the pedal disengaging prematurely or engaging weakly on these designs, as this can indicate that the cleats, bearings or retention hardware could use service.

Nils Nilsen

Ian Buchanan is co-owner of Fit Werx with locations in Waitsfield, Vt., and Peabody, Mass., and offers cycling and triathlon products, specialty bicycle fitting and analysis services, consultation and technology research.

Visit Fitwerx.com.

august 2010

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T Ri aT hl e T e ’s g a R a ge Verdict: The Izalco Chrono Ultegra 20G is a blast to ride because of its outstanding ride quality and well-rounded parts kit. Izalco’s road-oriented geometry, however, makes it a hard fit for the steepriding triathlete.

Focus Izalco Chrono Ultegra 20G retails for $5,000.

Focus izalco Chrono Ultegra 20g

By AAron HersH

i

Ride

The Izalco is unfailingly solid and predictable; it is truly a joy to ride. The road-tuned geometry calmly maneuvers through twisting roads, and the frame rigidly withstands any sprint. Most bikes as stiff as the Izalco have a wider downtube to bolster the bottom bracket, a characteristic that increases the frame’s aerodynamic drag. Focus was able to avoid flaring the downtube by thickening the chainstays and seat tube.

The Izalco steadily handles sweeping corners because of its conser vative front-end geometry and even-weight balance between the two wheels. These two characteristics slow the Izalco’s handling and make it more predictable than many tri bikes.

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Fit

The instructors at F.I.S.T.—the premier triathlon bike fit school—have determined that 79 degrees is the average seat tube angle preferred by triathletes. Some people favor a steeper angle and others prefer shallower, but a 79-degree effective seat tube angle allows most riders to optimize comfort, power and aerodynamics. ProTour cycling teams, however, must have their saddle farther back, and the Izalco is constructed with a slack 76-degree seat tube. This shallow seat tube angle forces most riders to raise their handlebars, but the Izalco has a short stack across all three sizes. The headtube length is the same in both medium and large frame sizes, so tall riders will struggle more than shorter cyclists to find a comfortable position.

Function

Since triathletes spend so much time on a tri bike, they benefit greatly from an aero bike that is both fast and functional. The Izalco eschews the potential aerodynamic benefits of hidden brakes and creative cable routing for the functionality of traditional placement. Focus did not forget the importance of frame aerodynamics, though. Every tube is both narrow and deep. The downtube and chainstays have razor-sharp trailing edges.

Nils Nilsen

f you haven’t heard of Focus, it’s not because it’s a start-up—it’s because its outstanding road and cyclocross bikes have been previously confined to Europe. Focus bikes have for years proven indelible in European cycling’s toughest races, and the brand is finally establishing a presence in the States. The company has demonstrated its ability to build excellent road and cyclo-cross bikes, and the Izalco is its first honest effort at a time trial (TT) bike. I call it a time trial bike, not a tri bike, because Focus clearly prioritized the needs of its ProTour cycling team over those of the triathlete. However, that isn’t all bad because the Izalco boasts a ride experience that many tri bikes can’t match.

Spec

Focus stayed true to its road roots when it spec’d the Izalco Chrono Ultegra 20G. Focus tapped Fizik, 3T, Shimano and Continental to equip the Izalco with a first-class build. Instead of spec’ing the Izalco with a flashy rear derailleur but going budget on other components, every part on the Ultegra 20G is truly exceptional. Focus-branded single-pivot brake calipers and moderately deep carbon wheels complete the spec.

The Focus Clincher Carbon wheels are, presumably, more aero than standard training wheels, but most consumers in this price range would be better served with a cheap pair of training wheels and a dedicated set of race wheels.

august 2010

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We have concentrated on using superior engineering, finest materials, and quality processes to design the ideal bike for each triathlete depending on their unique desires in experience, power output, and riding style. Visit ceepo.com to see our technology, product details, all models and colors, and find out which bike best fits your riding style. For dealer inquiries, please call 480-951-2453 or email us at info@ceepo.com

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Andy Potts’ kuota kueen-k

By AAron HersH

A

ndy Potts spent the first 10 years of his triathlon career as a short-course stud— he has the Olympic rings tattooed on his arm to prove it. After years on the world cup circuit, he decided to try long-course racing and is now a fully committed Ironman triathlete.

This particular style of racing requires a new set of toys, and Potts’ bike is fully decked out with wind-dodging gear to help him fly in the upcoming Ironman World Championships.

Potts’ self-described “stiff and responsive” Kuota Kueen-K is equipped with Pro Missile aerobars with S-bend extensions, Shimano DuraAce Di2 components and a Pro Disc/C 75 race wheel combination. He selected Di2 rather than mechanical Dura-Ace because of the “shifters on the base bar and ergonomic hand positions.” He uses Shimano Dura-Ace 7900 pedals and sits on 146

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Pro Missile aerobars with S-bend extensions, Shimano Dura-Ace Di2 groupset and Pro Disc race wheel.

an ISM Adamo because it provides the support he needs for 112 miles in the saddle.

Potts’ major sponsors—TYR and Shimano to name a couple—are stepping up their support for his bid to win on the Big Island. Potts recently went into the wind tunnel to optimize his position and gear selection with the help of Shimano engineers. They were surprised to find that his aerodynamics were being adversely affected by his gear. Now, Potts uses the Profile Design Aquacell to carry his hydration products, rides in a Rudy Project Syton aero helmet and positions the Di2 battery between two water bottles on the frame, even when empty. Potts used this setup at Ironman Coeur d’Alene in June and will again in Kona, where he hopes to be the first American in five years to win the Ironman World Championship. august 2010

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WheelBuilder.com Aerojacket, $90

By AAron HersH

T

here is nothing more sought after than a cheap, simple product that can do the job of an expensive alternative.

The WheelBuilder.com Aerojacket disc cover is just two sheets of plastic and a few simple fasteners, but it converts an everyday training wheel into the aerodynamic equivalent of a $1,000-plus disc wheel. Installation adds another step to a hectic race weekend, but it is an ideal upgrade for the cost-conscious triathlete.

Pressure drag—caused when air pressure is higher at the front of an object than at the rear—is responsible for most of the resistance faced by a cyclist. Aerodynamic cycling gear reduces pressure drag by allowing air to smoothly pass over and off the object, which minimizes the low-pressure zone behind the object. Disc wheels are more aerodynamic than spoked wheels because their continuous walls allow air to smoothly disconnect from the surface.

There is nothing magical about structural disc wheels—they are fast because of the uninterrupted surface. A standard wheel with an Aerojacket effectively mimics these characteristics and

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Untitled-1 1

august 2010 6/7/10 12:13 PM

Nils Nilsen

AerodynAmic equivAlent

T r i’ d a nd T e s T e d gives the rider nearly the same performance as a dedicated disc wheel at a fraction of the cost.

Although an Aerojacket replicates the aerodynamic performance of a disc, Zipp and Hed have advanced beyond the straightwalled design by integrating a bulged rim into their discs. Those wheels are likely faster than a wheel with an Aerojacket.

Benefits The Aerojacket is actually better, in addition to its price, than a standard disc in a couple ways. no adjustments: Switching from training wheels to race wheels usually requires adjustments to the brakes and rear derailleur because of the slight alignment differences between most wheels. Using an Aerojacket on a training wheel eliminates this potential hassle.

Ride quality: An Aerojacket wheel has the aerodynamic characteristics of a disc and the ride quality of a spoked wheel. Most discs use rigid foam for structural support that transmits every little bump in the road up to the rider.

The rough ride of a straight-walled disc is not only uncomfortable, but it also reduces handling precision by skipping the rider off his or her chosen path through a corner.

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Hed discs do not suffer from these handling problems because Hed’s disc wheels are constructed by permanently integrating a wheel cover around a spoked wheel. Zipp’s new line of bulged discs also handles better than a traditional straight-walled disc because the curved segment acts like a leaf spring and softens the ride.

Value: A Hed Jet Clincher Disc C2 costs as much as an Aerojacket, an Ironman entry and a flight to the race combined. A Zipp 900 Clincher disc is more than 20 times more expensive than an Aerojacket.

dRawBacks There are a couple drawbacks to using an Aerojacket rather than splurging on a true disc wheel. weight: The cover weighs enough—about 400 grams—to make the wheel feel a little sluggish when accelerating. A typical rear training wheel weighs about 1000 grams. Most Aerojacketed wheels weigh about 1400 grams, roughly 200 grams more than a Zipp 900 Disc.

The added weight can be felt when accelerating from a standstill, but a spoked wheel’s lateral stiffness lets it accelerate out of a corner with as much snap as a standard disc.

installation: Both cover sheets slide onto the wheel after removal of the cassette and are pressed against the rim by eight plastic fasteners. One person can secure the cover, and it becomes easier with each application.

Even though installing the Aerojacket is an unintimidating procedure, it adds another step to the seemingly endless pre-race checklist.

Price aside, I would still rather have a Hed or Zipp disc than an Aerojacket. The gram savings, solid feel and advanced shapes of these wheels outweigh the benefits of an Aerojacket wheel. But a Hed Jet Disc Clincher C2 is $960 more expensive than WheelBuilder.com’s Aerojacket, and the Zipp 900 Clincher disc is $1,760 more costly. There is little doubt that these toroidal discs provide performance beyond an Aerojacket wheel, but the price difference is impossible to ignore. Other than a bike fit, the Aerojacket is the best recession-friendly speed booster available.

Despite simple design and construction, the WheelBuilder.com Aerojacket turns an inexpensive training wheel into an aerodynamic thoroughbred. It does not have the appeal of a true disc, but the Aerojacket disc cover is the best drag-saving value in all of cycling.

august 2010

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Virtual CoaCh GadGets that WatCh Your eVerY MoVe

By Courtney Baird and t.J. Murphy

suunto t3d, $189

At first glance, the Suunto t3d is simple: Just strap on the heart rate monitor, wait a few seconds and watch your heart go. But getting the wrist unit personalized to you is another story. The unit is counterintuitive—who would have thought that the “logs” button meant “start”?—and you’ll probably get just as much out of the Finnish version of the user’s manual as the English version. But if you’re persistent, you’ll be able to access some of the neater characteristics. Its “training effect” feature uses your heart rate and the numbers 1.0 to 5.0 to help you get what you want from your workout—recovery, maintenance, fitness improvement, major improvement and what Suunto calls “overreaching.” Suunto.com

Polar rs200, $170

It’s easy to get started with the Polar RS200—just press the red button and the watch will begin asking you for your age, weight, height and other essentials for your training profile. Soon enough, you’ll see a screen that displays the duration of your workout, your heart rate and an estimation of the number of calories you have burned. For some of the cooler features of the watch—such as its ability to give you a fitness test—you’ll have to consult the manual. Luckily, as far as manuals go, the RS200’s is fairly easy to understand. The watch’s sensor is comfortable so you can record your average heart rate as you sleep and alert yourself to any sudden jumps in average rate, staving off sickness and overtraining. Polarusa.com

GarMin Forerunner 110, $200 ($250 With heart rate Monitor)

tiMex ironMan sleek 150-laP, $90

If you’ve ever been frustrated during a track workout by a small watch with small buttons and a small digital readout that’s difficult to read, you will discover that the Ironman Sleek 150 was crafted with you in mind. Let’s start with the readout: Long, broad numbers stretch down the screen in such a way that even with the quickest of glances you can check your running time, and with the tap-screen technology you can register a split with a touch of a finger. In fact, by programming the pacer you can dial in your race pace without touching anything at all: Audio chimes will coach you to your target race speed.

Timex.com 152

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adidas MiCoaCh PaCer, $140

The miCoach Pacer is a runningspecific set of devices—a computer, a stride sensor you attach to your shoe and a heart rate monitor—that enables a high level of specificity with your workouts. Plug the Pacer into your iPod and the virtual coach is there at the touch of a button to report on your pace, heart rate, distance covered and calories burned. The Pacer does not lean on GPS technology for the pedometer aspects of its usefulness—it’s a triaxial accelerometer system—and the first thing you’ll need to do is a calibration session. We found the Pacer to be highly accurate and fun to sync into the Adidas website-based training log. Adidas.com

Nils Nilsen

If you are looking for ease of use, the Garmin Forerunner 110 is a dream come true. Just walk outside, wait for the watch to connect with a satellite, press start and begin your workout. You’ll see the distance you’ve run, the duration of your workout and your pace. The watch stores about 180 hours of running history, and if you want access to more than that, you can use Garmin’s website to store and analyze your data. You can also purchase a heart rate monitor to go along with your device. Beware of slight inaccuracies though: Satellites are known to fudge distance and pace when sharp turns are involved. Garmin.com

august 2010

gear bag

Womenâ&#x20AC;&#x2122;s racewear review Descente c6 tri top anD short, $200 Pros: The sleek design and styling is eye-catching and the supportive chamois is great for longer distances. The material on the front of the top resolutely holds its shape while the sides are constructed from a more flexible material that allows the suit to conform to the wearer.

Bottom line: The supportive chamois and durable material make this fashionable two-piece a great choice for long-distance racing.

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Cons: Our testers agree: Descenteâ&#x20AC;&#x2122;s tri top fits great through the waist and neck, but is less forgiving in the chest.

orca rs1 race suit, $249 Pros: The Orca RS1 is plain and simple yet flattering, and the material feels like silk.

The narrow fit, racerback shoulder straps, armholes and zipper are perfectly styled for freedom of movement, while the overall cut is formfitting.

Bottom line: The Orca RS1 is perfect for the Olympic- or sprintdistance racer looking for a high-performance suit. orca.com

Cons: Removing the shelf bra is liberating if the extra support isnâ&#x20AC;&#x2122;t necessary, but the top might not be able to support some women without it. Testers noted that the minimalistic padding is insufficient support for long-distance races.

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gear bag 2XU comp tri SUit, $130 Pros: The generous tank cut provides more coverage and support than many other suits our testers tried. The nylon-Lycra blend material is very breathable, comfortable and firmly contours to the body without inhibiting free movement.

Bottom line: The 2XU Comp is comfortable, breathable and sleek, but the transparency issue is problematic.

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Cons: The super-thin chamois offers very little padding, but the suit’s main flaw is that when the material is stretched thin, it becomes mildly transparent, revealing a bit of your backside when stretched out on the bike.

Zoot Ultra racerback top, $85 Pros: This stylish design, with its wide cross-back straps, can easily be worn racing, training or just lounging around. The top’s loose cut promotes free movement, and the mesh panels on either side of the torso let the suit breathe. The bra shelf offers medium support.

The top’s UV-resistant material is another plus.

Bottom line: The Zoot Ultra Racerback is a fashionable yet functional race top.

Zootsports.com

Cons: The extra long tank tends to scrunch up and the seams can be a bit itchy.

august 2010

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UP F RON T

Feel the Beat

BY ANDY POTTS

Schwalbe_Tri_April_2010.ai 2/4/2010 5:14:01 PM

ave you ever had a song stuck in your head that you just can’t get out? It usually isn’t your favorite song and you inevitably don’t know all the words. You’re stuck repeating the same verse over and over again, ad nauseam. In fact, you’ll sing the same lines so often that you not only annoy everyone around you, but you actually start to annoy yourself.

That’s when you know you need a new song.

The song that you have in your head is directly tied to the repetitive motion of what you are doing.

In fact, I believe that the beat in the song can control your rhythm for whatever you’re doing and vice versa.

Triathlon is unique because it combines three separate disciplines that all have a distinctive rhythm.

Rhythm is a big part of our sport, but the tricky part is trying to keep your rhythm in each discipline without missing a beat. If you didn’t grow up swimming, cycling or running then you have an advantage. This might be one of the rare times when you actually have an advantage over someone who has been doing one of these sports his or her whole life because you don’t have any bad habits to overcome.

When it comes to creating a rhythm, the key is

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Larry Rosa

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Up F ron t to make it your own. Ownership is important because if you can create a rhythm once, then you have a better chance of repeating it. Although each discipline involves fluid motion, the ability to establish a rhythm is different for each leg of a triathlon.

The swim’s rhythm is predicated on your breathing. Breathing is highly underrated, especially when you are trying to conquer the open water. You want to exhale while your face is in the water and then when you turn your head try to take in all the air you can. This may sound simple, but it’s not always intuitive. Face in the water, face out of the water, breathe out, breathe in, one, two. That is the beat. Lots of songs fit this simple two-step beat. In fact, even if the song doesn’t fit, you can make it fit by changing the emphasis of the words to match your breathing. The subtle key to this is finding a song where you know more than two words so you don’t become “that guy.”

The bike’s rhythm is different from the swim in that you can easily speed up or slow down the beat. Since your cadence will change with the contours of the road, your internal rhythm is subject to change just as quickly. If you find yourself making it from the start to the end of “Bohemian Rhapsody,” then you

probably need to find a steadier rhythm to follow while riding. It is easy to fall into this trap and have wide swings in your cadence that can make for a huge swing in your rhythm.

It’s kind of like taking an LP and putting it on 45-speed, which would make the Rolling Stones sound like Alvin and the Chipmunks.

If that reference is too dated for some of you, then it’s like playing an MP3 on triple speed.

The best way to keep your rhythm is to change gears when the road changes pitch or when the wind changes direction, that way you can keep your cadence as even as possible without interrupting your rhythm.

With cycling you aren’t as limited in your song selection as you are in swimming. However, you might find that your beat will coincide with either the right or the left leg that is pushing down with each revolution. When that is the case, try to lock into a song that has a strong beat to emphasize the power part of the stroke.

The run combines the freedom to breathe whenever you need, like the bike, with the twobeat measure of the swim. You can speed up your turnover to accelerate your tempo, but it won’t be as drastic a rhythm change as it is on the bike. The key here is to have a song with a beat that matches the foot strike of one of your

feet so you can find an even rhythm. Running demands a lively tempo to stay engaged, but it can be flexible at the same time to incorporate lots of different musical genres. I find that the run is ideally suited to sing through an entire upbeat song—if you know all the words.

All three sports have a repetitive nature that allows for good song singing or listening. Try to choose a song that fits the activity you are doing. However, if you are anything like me, the song picks you rather than the other way around. You could be stuck with the catchy and yet annoying FreeCreditReport.com commercial lyrics in your head. The key is to make it work for you, even if you have to sing the same tired verse over and over again. Make the beat and the emphasis on the right pulling, pushing or striking motion to get you to the end of your workout. Just try to do it without driving yourself—or your training partners—insane.

After turning pro in 2003, Andy Potts was named USAT’s Rookie of the Year and earned a spot on the 2004 U.S. Olympic squad. Following a trajectory for podium finishes, Potts won his first ITU World Cup in 2005, won the Ironman 70.3 World Championship in 2007 and placed seventh in 2008 at Kona. Visit his website at Andypottstri.com.

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It’s All in Your Head

BY SAMANTHA MCGLONE

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otivation is a constant struggle for triathletes, especially as the distances increase and the races, such as Ironman, last all day. I am not referring to the daily battle with the snooze button or the inner debate between squeezing in a midday run and sitting down to eat lunch. I am considering the question of what keeps someone going in a race, after the energy wanes and the novelty wears off and that finish line is still too darn far away to be a draw. What drives an athlete to continue to push after the body wants to call it a day? This is a question that every triathlete struggles with at some point, novices and pros alike. Is there a secret to keeping enthusiasm high when the body is rebelling and the legs are begging to stop and rest in the shade?

There is a secret (there are probably lots of secrets, but only the pro Tour cyclists know about those ones), and it’s pretty simple: Fatigue is all in your head. That is easy to say, but harder to convince yourself of when your legs are cramping and the pace has slowed to the trademark Ironman shuffle. But really, there is a theory in endurance sports that suggests that fatigue is not a product of bodily shutdown, but of the brain.

The traditional model of fatigue focused on peripheral factors. The idea was that the muscles in the legs and arms begin to fail due to lack of oxygen, glycogen or electrolytes and so we slow down accordingly. Tim Noakes, professor of exercise and sports science at 160

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the University of Cape Town, South Africa, was credited with pioneering a new model of fatigue, referred to as the Central Governor Model (CGM). This model asserts that physical exertion is controlled by the brain and not by the peripheral muscles. When the brain senses that reserves are getting low, it begins to shut down muscle fiber recruitment in order to protect the heart from damage done by lack of oxygen. So it is not your quads giving out underneath you, but it is actually your brain telling your muscles to take it easy to avoid a physical catastrophe. You’ll experience this reduction in neural recruitment as fatigue, but there is actually always an “emergency reserve” maintained in the muscles. It is similar to the gas light coming on in a car: It motivates you to take precautions against running out of fuel, but realistically you can still drive a fair way on “empty” due to the buffer built by manufacturers, who know that a certain gender is hardwired to ignore the first few warnings and drive around on “E” until the situation gets really desperate.

There are always a few athletes who can override this internal regulator—we have all seen images of athletes crawling to the finish, having ignored their bodily signals for so long that a peripheral breakdown really does occur.

When you see athletes collapse within sight of the finish line, it seems counterintuitive. How can they get all that way and then not be able

to travel the last 400 meters? These athletes are demonstrating the incredible power of the brain overriding the bodily signals; they have been overriding peripheral signals by sheer force of will for so long that they are literally running on empty. As soon as the brain sees the finish line it registers that it can finally stop pushing past the limits and it shuts down. Without the brain powering the peripheral systems to keep going, complete meltdown occurs. Those athletes were already at the point of catastrophe long before they turned onto the finish stretch, but when their brains registered that the end was in sight, that’s when the wheels came off.

I find the Central Governor Model comforting. It’s good to know that all that pain I am experiencing in a race isn’t actually doing irreversible damage to my muscles and systems.

The pain is merely a strong suggestion that I might want to slow down and get some fuel and fluids in ASAP. With that knowledge, it’s easier to push past the comfort zone and well into the hurt locker. If you stop considering that pain is a bad thing, if you can remove yourself from the immediacy of the sensations and look at pain as an objective signal, like that gas indicator light, it becomes much easier to just grit your teeth and get to the finish line as fast as possible, which is really the best motivation of all.

MOTIVATION Instead of the pain, focus on these five things: FORM: It’s hard to run properly when your legs feel like lead, but thinking about form cues will increase efficiency and help recruit the strongest muscles for the job.

FUEL AND FLUID: It seems obvious, but slowing the pace a little and fueling at each aid station can bring a racer back from the brink. The brain runs on glycogen, so motivation requires a steady stream of quick sugar.

COUNT STEPS: Sometimes it’s all you can do just to put one foot in front of the other. Try just counting strides to 100 a few times and voilà—there goes another mile. Up for a challenge? Count backwards.

THINK ABOUT WHY YOU ARE RACING: Personal achievement, charity, family, friends, a bet, etc. Knowing that someone else is counting on you makes getting to the finish line all the more pressing.

“PAIN IS TEMPORARY, PRIDE IS FOREVER.” Kind of corny but oh-so-true.

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Samantha McGlone is an Olympian and Ironman 70.3 world champion. She finished second at the Ironman World Championship in 2007 and is the current Ironman Arizona course record holder. She divides her time between Tucson, Ariz., and Boulder, Colo. august 2010

Nils Nilsen

T ICK E T PU NCH

Nils Nilsen

SINGLE TR ACK MIND

Training Tactics For an Off-road Run

BY MELANIE MCQUAID

T

he run portion of an Xterra can thwart the efforts of even the most talented runners.

Xterra is not only for the speedy, but it is also for the strongest runners. I believe that a very strong and powerful runner can outlast the fast roadrunnerathlete on most Xterra courses because the terrain will not allow for a constant, steady pace. The course will dictate the stride, turnover and direction, and rough terrain adds the element of elevation change, which makes it difficult to run fast consistently if you donâ&#x20AC;&#x2122;t specifically train to adapt to trail running.

Over the years I have had the opportunity to develop some base training for running as well as to see what a number of runners and triathletes from different distances do to facilitate fast run 162

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splits. Of all the run workouts and training builds that I have tried, the three workouts here seem to offer the best improvements for Xterra races. Keep in mind that numerous combinations can facilitate the journey from point A to point Bâ&#x20AC;&#x201D;point A being your run fitness now and point B being the run fitness you aspire to. Use these suggestions to inspire yourself or add variety to an already well-planned training program.

1.

GOOD OLD-FASHIONED HILL REPEATS: Hill repeats are truly the stand-by workout for both the bike and the run. The great thing about this workout is that it allows you to train not only your uphill strength but also your downhill speed. Running downhill is the toughest august 2010

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when it is technical, but running a technical downhill after a maximal uphill effort is even more difficult. That’s why short hill intervals followed by easy downhill running are a good way to mimic this task. I run hill repeats as a continuous workout in which I don’t stop and stand to rest—I just run hard uphill and run steadily or easy downhill. Starting with six repeats of 30-second intervals, I increase the length to about one to two minutes and over time increase the number of repeats to about 10 or 12. Try a 1:2 rest to start, which means 30 seconds running and one minute easy downhill between each interval, and maybe advance up to 1:1.5, or one minute effort followed by one minute, 30 seconds easy downhill.

2. Long, hiLLy runs:

There is no substitute for solid aerobic fitness. If you can build your aerobic fitness over time, you’ll find it takes less effort to run faster. Getting in more running volume helps, but it needs to be more volume at a very comfortable aerobic pace. Strong runners can do long aerobic runs at a very fast pace, but it’s still 100 percent aerobic and comfortable running—for them! You need to build your ability to run comfortably and then start to make it a bit faster with less effort. When you are aerobically fit, you can run off the bike with less effort, leading to more consistent and faster run splits.

However, running on flat terrain is really not going to prepare you for Xterra-style running. You need to run hills, and the bigger the hills, the better. The benefit of running bigger hills is that it will help you strengthen your legs with less repetitive stress on your joints because of the constant change in muscle recruitment over varied terrain. Running your long runs in very hilly conditions is healthy for both road and off-road runners. It shouldn’t be 164

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too technical because you don’t need any ankle injuries from these runs, but a bit of technical challenge will make it more specific and interesting. Avoiding too much impact from pavement is good for training while avoiding a repetitive stress injury.

3. TraiL races:

Just as mountain bike races can help train you to ride at a pace faster than you think you can hold, off-road trail races can help you improve your trail running. Running races on relatively fresh legs helps you to find a strong rhythm for racing that you can draw from in triathlons.

Each Xterra offers a different topographical challenge, as do the races in the Xterra Trail Running Series. But with each challenge, you can work on your weaknesses and identify your strengths.

Adding the Xterra Trail Running World Championship to your yearly training schedule is a great way to lead yourself through a run focus in the triathlon off-season. Let’s say you build your triathlon fitness for your best performance at the Maui Xterra Triathlon World Championship. After a week or two of frolicking in the surf and regrouping, you can then reduce your swimming and biking (to essentially nothing) in order to focus on the run. You can really improve your running ability on relatively few hours per week.

Having the Xterra Trail Running Worlds looming in the distance helps to motivate you, inspire you, keep you disciplined—and add another weekend in Hawaii!

That was my program in 2009 and we’ll see if it helps bring me some great run splits in 2010.

Canadian Melanie McQuaid is the first person to win the Xterra Triathlon World Championships three times and has three second-place performances at the world championships, two overall series titles and seven national titles. McQuaid also coaches athletes while pursuing off-road racing. Her website is Racergirl.com. august 2010

ENDUR A NCE

Mechanical Skills (And Patience) Put to the Test

BY TIM DEBOOM

M

y wife, Nicole, and I were out on one final long ride before her first Ironman. She was riding her new bike, breaking it in for the big day ahead. When she had received the bright yellow Corima Fox, I think I was more excited than she was, although she did say she liked the color.

About 50 miles into the ride I noticed Nicole’s tires begin to collect and then spit road grit.

Then mine did the same. I looked at the road below and saw the fresh sloppy lines of tar filling in the cracks within the asphalt.

After another few yards, both our bikes were covered in tar. So much had collected on the tires 166

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that the wheels would hardly turn any more. I had been stuck in the mud before on my mountain bike, but road tar brought the definition of “sticky” to a new unfortunate reality.

When I saw the tears begin to well in her eyes, of course I felt sad, but I also detected a hint of pride in myself. Watching her gasp at the unrecognizable state of her new bike showed that she cared. Her bike had become more than just a piece of colorful equipment. She was truly worried that it was ruined.

At first, I wasn’t really worried about cleaning the bikes; I was more concerned with getting august 2010

ConspiraCy home. I just had to get enough of the tar off to get the wheels rolling. Nicole had started crying over what was once her sparkling new bike. Normally, I would have been swearing at the heavens above, and anyone else within earshot, but I knew that I had to attempt to be more calm than my wife—no reason for both of us to be completely unproductive.

I sat on the side of the road and used sticks, PowerBar wrappers and even my gloves to remove some tar and get us on our way.

I was a little worried that both our bikes were beyond repair.

The Tar—it had become its own horror-movie villain, much like “The Blob” or “The Thing”—was going to test my mechanical skills to their limit, not to mention my patience.

In 1990 when I bought my first bike in college, I also signed up for a week-long bike maintenance class at the local shop. It was a great decision and one I would recommend to everyone who likes to ride a bike. I was no longer afraid to work on my bike, and it saved me a lot of money that would have otherwise gone to the local bike shop mechanic.

Today I can build my bikes from top to bottom and perform any maintenance that needs to be done to keep them in good working order. I’m very hesitant to let anyone else work on my bike, as there are subtleties in the setup that I like to do myself.

I can also now admit that the class created some grief for me. I became a perfectionist in regard to my bikes. I can’t tolerate the tiniest creak, squeak, rub or grinding noise of any kind. I take apart my entire bike and rebuild it part by part, all to find an errant creak. I consider noise of any kind a bad thing. It also made me impatient with others who do not know much about their machines. I would rather do the work myself than teach them to do it. Thus, I am an enabler of those closest to me.

There is no excuse to run to the bike shop for every miaugust 2010

nor repair. Today’s bikes and components have become so user-friendly that complicated, expensive tools are hardly needed.

At the very least, general maintenance knowledge is a necessity. If you are riding around on a $5,000 bike with a squeaky chain and can’t make a small derailleur adjustment, it’s time to learn a little more about your bike.

As much as I enjoy tinkering away in my garage to ensure that my bikes are all working flawlessly, I hate washing them. However, I hate a dirty bike more than I hate washing it. This makes me a glutton for punishment because I ride in all seasons and all weather; therefore, I spend an unfortunate amount of time washing my bike. It may sound a little obsessive, but a clean bike is a fast bike. I always feel pangs of jealousy when I see mechanics of Pro Tour cycling teams cleaning the riders’ bikes after every stage of a race. At least I know how to suffer, so this is really just an extension of being a pro athlete—on and off the road.

Now back to our tar-infested bikes, and the laborious job ahead. I sent Nicole off to coach swim practice as I headed to the hardware store for cleaning supplies. After calling a friend at the Department of Transportation and getting some tips on tar removal, I was in a better mood. My bike would have to wait as I went to work on Nicole’s racing steed.

Piece by piece, channeling MacGyver, I disassembled her bike and cleaned everything, being careful to not take any paint off with the tar. I treated it as a test of my skills. I was in the garage for hours finishing the project, but I knew I had been successful when Nicole came home and all she could do was smile. “It looks brand new ... again.”

Pro triathlete Tim DeBoom is a two-time winner of the Ironman World Championship. Most recently, DeBoom won the Ironman 70.3 Hawaii. Visit Timdeboom. com for more information and to read his blog.

DIGITAL EDITION NOW AVAIL ABLE

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ur digital edition is an exact replica of the print edition of Triathlete magazine, delivered to your computer by e-mail. It looks just like the print edition and contains the identical training information, gear reviews, race reporting, news and nutrition tips as the mailed copy. But the digital edition offers several advantages that print doesn’t:

Links to all of the Web sites (URLs) and E-mail addresses Download: Save a local version directly to your computer for offline viewing Tools that allow you to zoom, print or e-mail pages to a friend Find anything in the magazine by typing a search phrase View all available archived issues for this magazine Environmental friendly: No trees are cut and no fuel is wasted to deliver this edition

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1 67

a t t he r a c es “Watch out for the climb at mile 12!”

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Rated 8 times

LLanos, Morrison run FroM Behind to Win iM Lanzarote

Spaniard Eneko Llanos held off two-time defending champion Bert Jammaer on the run.

Ironman Lanzarote CanarIas May 22, 2010 – Canary Islands, Spain 2.4-mile swim, 112-mile bike, 26.2-mile run WoMen

Swim

Bike

Run

Total

1. Catriona Morrison (SCO) 52:38 5:58:02 3:04:36 10:03:52 55:59 5:44:11 3:15:21 10:05:20

3. Nicole Woysch (GER)

59:19 5:41:58 3:22:27 10:11:17

4. Bella Bayliss (GBR)

52:37 5:41:15 3:34:42 10:16:46

5. Tara Norton (CAN)

56:02 5:26:22 3:46:41 10:17:36

Men

Swim

Bike

Run

Total

1. Eneko Llanos (ESP)

47:48 4:53:25 2:50:20 8:37:42

2. Bert Jammaer (BEL)

47:51 4:51:22 2:54:48 8:39:35

3. Maik Twelsiek (GER)

47:52 4:40:58 3:07:58 8:42:52

4. Gerrit Schellens (BEL)

52:44 5:09:12 2:47:28 8:56:58

5. Tuukka Miettinen (FIN)

52:37 4:55:54 3:01:28 8:57:16

*Age-group athlete 168

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august 2010

James Mitchell Photography

Women’s winner Catriona Morrison of Scotland posted the fastest women’s run split of the day after being sidelined by a broken bike chain. .

2. Louise Collins* (GBR)

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

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Rated 5 times

Stoltz, Bucher take Xterra South central championShip

France’s Nicolas Lebrun runs through a field of Texas wildflowers on his way to a podium finish.

Xterra South Central ChampionShip May 23, 2010 – Waco, Texas 1.5K swim, 30K mountain bike, 10K trail run WoMen

Swim

Bike

Run

Total

1. Renata Bucher (SWI)

24:24 1:13:00 40:35 2:17:59

2. Shonny Vanlandingham (USA) 26:00 1:12:34 41:40 2:20:14

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22:01 1:16:22 45:25 2:23:48

4. Emma Garrard (USA)

23:49 1:24:11 39:46 2:27:46

5. Christine Jeffrey (CAN)

20:00 1:23:40 44:23 2:28:03

Men

Swim

1. Conrad Stoltz (RSA)

20:11 1:05:26 36:44 2:02:21

2. Josiah Middaugh (USA)

22:30 1:07:18 35:38 2:05:26

3. Nicolas Lebrun (FRA)

22:32 1:07:24 36:34 2:06:30

4. Craig Evans (USA)

20:01 1:09:51 38:17 2:08:09

5. Ryan Decook (USA)

23:16 1:09:31 38:15 2:11:02

Bike

Run

Total

august 2010

XTeRRA PHoToS

South Africa’s Conrad Stoltz and Switzerland’s Renata Bucher celebrate after their victories in Waco, Texas.

3. Melanie McQuaid (CAN)

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McKenzie and Macel capture ironMan Brazil titles

Courtesy Latin Sports

Competitors started the M-shaped swim course from El Divino Beach.

Aussie Luke McKenzie led the men out of the swim and held on to his lead for his fifth Ironman victory.

w w w. E s c a p e To M i a m i Tr i a t h l o n . c o m

ESCAPE TO MIAMI M A R G A R E T PA C E PA R K / B I S C AY N E B AY | S U N D AY, S E P T E M B E R 2 6 , 2 0 1 0

REGISTER

TODAY

O LY M P I C D I S TA N C E

S P R I N T D I S TA N C E

PRESENTED BY CYTOMAX & MUSCLE MILK

PRESENTED BY MACK CYCLE

SWIM: 1.5K (.9 MILES) BIKE: 40K (24.8 MILES) RUN: 10K (6.2 MILES)

SWIM: .4K (.25 MILES) BIKE: 21K (13 MILES) RUN: 5K (3.1 MILES)

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august 2010 6/11/10 5:15 PM

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a t t he r a c es

“Plenty of porta-potties!”

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Rated 15 times

Ironman BrazIl May 30, 2010 – Florianopolis, Brazil 2.4-mile swim, 112-mile bike, 26.2-mile run WoMen

Swim

Bike

Run

Total

1. Tereza Macel (CAN)

47:37 4:59:50 3:26:36 9:19:13

2. Dede Griesbauer (USA) 45:49 5:01:20 3:34:22 9:26:09

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51:32 5:16:10 3:22:34 9:36:04

4. Hillary Biscay (USA)

49:04 5:07:27 3:42:24 9:44:39

5. Donna Phelan (CAN)

50:57 5:10:04 3:37:46 9:44:45

Men

Swim

1. Luke McKenzie (AUS)

42:27 4:26:50 2:54:05 8:07:39

Bike

Run

Total

2. Ezequiel Morales (ARG) 46:24 4:34:10 2:47:18 8:12:44 3. Santiago Ascenço (BRA) 47:38 4:34:30 2:50:58 8:18:33 4. Eduardo Sturla (ARG)

45:45 4:24:55 3:04:25 8:20:25

5. Oscar Galindez (BRA)

46:18 4:24:49 3:17:36 8:33:00

august 2010

Courtesy Latin Sports

Canadian Tereza Macel battled with American Dede Griesbauer until late in the run.

3. Maria Omar (ARG)

a t t he r a c es “The volunteers were amazing!”

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Rated 12 times

Brownlee and Spirig win SprintS to the finiSh in Madrid

Sixty-seven women started the lake swim at Madrid’s Casa de Campo Park.

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Delly Carr/triathlon.org

Great Britain’s Alistair Brownlee won his first race back after sitting out the opening two races of the series due to a femoral stress fracture.

august 2010

ACHIEVE YOUR GOALS Kona – Clearwater - ITU Worlds – First Ironman – New Personal Record

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a t t he r a c es “Watch out for the climb at mile 12!”

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Rated 8 times

NATIONAL CHAMPIONS MADE HERE 178

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Delly Carr/triathlon.org

Jarrod Shoemaker’s finish time of 1:54:26 was good enough for ninth overall and first among the Americans.

Age Group Olympic Distance 1.5k swim • 40k bike • 10k run Age Group Sprint Distance 750m swim • 20k bike • 5k run For more information, visit usatnationalevents.org

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flying pirate half marathon spring 2011 www.flyingpirate.org

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

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Rated 5 times

Dextro energy triathlon itU WorlD Championship series maDriD June 5-6, 2010 – Madrid, Spain 1.5K swim, 40K bike, 10K run WoMen

Swim

Bike

Run

Total

1. Nicola Spirig (SUI)

19:49 1:09:16 35:23 2:06:01

2. Emmie Charayron (FRA) 20:22 1:08:48 35:22 2:06:05 3. Helen Jenkins (GBR)

19:35 1:09:32 35:24 2:06:09

4. Mariko Adachi (JPN)

19:41 1:09:27 35:47 2:06:33

5. Sarah Haskins (USA)

19:33 1:09:32 36:01 2:06:48

Men

Swim

Bike

Run

Total

2. Courtney Atkinson (AUS) 18:24 1:01:40 31:25 1:52:51 Short-course star Sarah Haskins was the first American woman to finish.

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3. Sven Riederer (SUI)

18:25 1:01:36 31:40 1:53:07

4. Javier Gomez (ESP)

18:08 1:01:59 31:48 1:53:17

5. Steffen Justus (GER)

18:26 1:01:39 32:08 1:53:39

august 2010

Delly Carr/triathlon.org

1. Alistair Brownlee (GBR) 18:03 1:01:59 31:12 1:52:41

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a t t he r a c es

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a t t he r a c es

“Plenty of porta-potties!”

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Rated 15 times

K-SwiSS ironman 70.3 KanSaS June 6, 2010 – Lawrence, Kan. 1.2-mile swim, 56-mile bike, 13.1-mile run

Great Britain’s Chrissie Wellington hammered on the bike to finish more than 15 minutes ahead of runner-up Pip Taylor.

Women

Swim

Bike

Run

Total

1. Chrissie Wellington (GBR)

28:43 2:21:16 1:15:12 4:07:49

2. Pip Taylor (AUS)

25:38 2:29:16 1:27:29 4:24:29

3. Linsey Corbin (USA)

31:11 2:32:22 1:19:56 4:25:58

4. Christine Anderson* (USA)

27:23 2:36:02 1:26:44 4:32:45

5. Uli Bromme (USA)

32:13 2:35:54 1:27:12 4:38:10

men

Swim

1. Chris Lieto (USA)

25:02 2:05:30 1:11:43 3:44:07

2. Andy Potts (USA)

23:32 2:11:49 1:07:15 3:44:31

3. Andrew Yoder (USA)

24:59 2:06:00 1:16:44 3:49:46

4. Courtney Ogden (AUS)

28:18 2:12:13 1:16:29 3:58:58

5. Stephen Hackett (AUS)

24:35 2:14:01 1:19:10 3:59:54

Bike

Run

Total

*Age-group athlete

august 2010

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183

a t t he r a c es “The volunteers were amazing!”

Wouldn’t it be nice to read about a race before you sign up?

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Rated 12 times

Craig Alexander blew

by Terenzo Bozzone and Matt Reed during the final miles of the run to take the win.

Aussie Mirinda Carfrae’s fast half-marathon secured her consecutive win at Quassy.

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Rated 8 times

American Matt Reed hoped to add a second Rev3 win to his season but had to settle for third place.

Revolution3 Quassy June 6, 2010 – Middlebury, Conn.

1.2-mile swim, 56-mile bike, 13.1-mile run WoMen

Swim

Bike

Run

Total

1. Mirinda Carfrae (AUS)

28:23 2:31:19 1:22:00 4:23:38

2. Kelly Williamson (USA) 26:33 2:35:32 1:24:50 4:29:09 3. Samantha Warriner (NZL) 28:22 2:32:33 1:28:55 4:31:55 4. Julie Dibens (GBR)

26:31 2:26:30 1:38:50 4:34:07

5. Mary Beth Ellis (USA)

26:25 2:37:04 1:29:32 4:35:19

Men

Swim

1. Craig Alexander (AUS)

24:34 2:18:42 1:14:05 3:59:20

Bike

Run

Total

2. Terenzo Bozzone (NZL) 24:32 2:18:53 1:15:07 4:00:20 3. Matt Reed (USA)

24:32 2:18:52 1:16:58 4:02:10

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kid to finish—behind just three adults—was 11 years old, but after him, it was Braxton Bilbrey and this was the 12th time he’d done it since he became the youngest ever at age 7 to complete the famed Alcatraz triathlon.

It was the fourth annual Alcatraz weekend for Joe Zemaitis’ Phoenix-based club, Swim Neptune and his Foundation for Aquatic Safety and Training.

Zemaitis knows about long swims and high goals. When he was 12, he vowed to race Ironman Hawaii when he was 18 and finish in less than 10 hours. He did both.

After he went pro—USA Triathlon rookie of the year in 2005—he found he was getting more out of coaching kids toward their goals.

The event has grown 50-fold.

Kids come from other clubs in Phoenix and other cities around the country. Parents swim. Friends.

Enthusiasts. Writers and cartoonists.

Swimming Alcatraz was one of my goals, and I always expected it to be a moving experience. It If you can’t run from your troubles, swIm was. I just wasn’t expecting to be more moved by everybody else.

By Jef Mallett The event theme is “Escape The sky is a monotone gray, side-to-side Your Limitations.” The “Escape” part ties in and top to bottom. Cloud base meets pave- nicely enough, but finding any limitations was ment with no appreciable contrast. The air is like finding the horizon on a gray day through swirling and it’s in the low 50s. These are fine stupidly tinted goggles. You know they exist, conditions for a bike ride in Michigan. But it’s but good luck seeing them clearly. Youth sure the month of April, named, I think, for the didn’t seem like a limitation. Neither, over the Roman Goddess of Poor Clothing Selection, years, did spina bifida for the 11-year-old who and by the time I rendezvous with my two swam from island to shore from wheelchair to teammates, I’m shivering. wheelchair. Nor autism for another athlete, now “Should we ride back to your place?” Brian 15, swimming his third this year. Nor dwarfism asks. for the 13-year-old whose arms didn’t reach “Nah,” I answer. “I was in the same stuff above his head. Nor the shoulder injury for last week, only it was water.” the girl who simply did the whole crossing It’s true. I was in the San Francisco Bay, with a kickboard. swimming from Alcatraz to the beach near It was moving enough for harder men Hyde Street Pier. I’m not saying this to impress than me. Bob Roper is a San Francisco Bay Brian or Ron. Or myself. Brian and Ron know swimming legend. His government relations me too well, and I know too much about the skills made such Bay crossings possible decades other 100 people who swam with me. ago, and his piloting skills have made it safe Mostly the kids. for thousands. He takes an intimate interest Forty-five of the people who did what I in “Escape Your Limitations,”—it couldn’t go did were between 8—eight!—and 18 years old. off without him—and I watched him choke Nine of them were under 10. Twelve of them up talking about it. had made the Alcatraz crossing before. The first Roper says the distance from Alcatraz to

the great escape

shore—1.4 miles—isn’t especially difficult.

What’s tough is that you never know which San Francisco Bay is going to show up, and we got a snotty one. As our boat rolled and pitched and swung into position, Roper briefed us one more time: Cheat to the left; the flood tide will take you into the Bay, but then the ebb tide will carry you back, and you’d really rather be pushed toward the mouth of the harbor than pulled past it. And then it was go time. The boat rolled, courtesy of the spectators piling onto the same side of the upper deck above us, and we dropped single-file into the roar like paratroopers leaving a DC-3. The Dolphin Swim and Boating Club enhanced the image, its escort dories and kayaks spread and poised like the D-Day invasion.

There was scant time to give any thought to the cold chaos below, and an embarrassing majority of those thoughts were variations on, “Man, I cannot wait to get my neoprene self in there.” Because when you gotta pee, you gotta pee.

It’s easy to scatter over big water, and it’s easy to feel alone when waves hide anyone more than a few feet away. Fresh doubts about my navigation talents were reinforced by too much time in the water and the kayaker suggesting I might want to start cheating back to the right, with extreme prejudice, any time now. I reached the harbor humiliated, but then found Zemaitis, who told me I was the eighth one in. The flood tide was stronger than reported, the conditions much more challenging than usual. Challenging, indeed. I swam on in, walked ashore and realized I was so focused I never did remember to pee.

The South End Rowing Club provided 20 swimmers as shoulder-to-shoulder guides for the kids. San Francisco Bay swimmers are tough. They don’t tend to use, or own, wetsuits.

They are, however, used to swimming harder, generating more heat and finishing sooner, and many had their generosity rewarded with hypothermia.

And they did it again the next day, when we swam along the Golden Gate. Conditions were even worse, but pfft. We had escaped Alcatraz.

So a week later, I’m on a bike and a little cold and I don’t care. Pfft. I escaped Alcatraz. And 45 kids are home from San Francisco commencing a long future that will assuredly include some miserable, challenging circumstances. Middle school. Bad bosses. Money troubles. Lost loves.

Maybe divorce.

And starting now, they’ll be able to say what few can: Pfft. I escaped Alcatraz.

Triathlete (ISSN08983410) is published monthly by The Competitor Group, 9477 Waples St., Suite 150, San Diego, CA 92121; (858) 768-6805. Subscription rates: U.S., one year (12 issues) $34.95; two years (24 issues) $59.95. Canada $58.95 per year; all other countries $90.95 per year, U.S. currency only. Periodicals postage paid at San Diego, CA, and additional mailing offices. Single copy price $5.99. Triathlete is copyright 2003 by The Competitor Group. All rights reserved.

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