2011-02 Triathlete by Alejandro Piñeiro

SPECIAL ISSUE: TRAIN SMARTER, NOT HARDER

TRAINING BASICS FOR STAYING HEALTHY AND GETTING FASTER (EVEN THROUGH FLU SEASON)

 THE BUSY ATHLETE’S GUIDE TO HALF-IRONMAN TRAINING page 94

CROSSFIT: A SHORTCUT TO YOUR NEXT PR?

ACHIEVE YOUR IDEAL RACING WEIGHT WITH THIS FORMULA page 36

QUESTIONS WITH 70.3 WORLD CHAMP MICHAEL RAELERT FEB2011TRIATHLETE.COM

ÂŠAmerican Sporting Goods Corporation 2010

avia.com

AWES mE Mirinda captured the 2010 Ironman World Championship in the K-Ruuz, setting a new course record of 2:53:32. The only thing stopping her was the finish line.

kswiss.com

Contents

FEBRuaRy2011

features

Love on the Swim, Bike and Run

Training and competing can take a toll on one’s energy stores, leaving little for relationships, family, sex and romance. Yet numerous triathlon-loving couples make it work. In the spirit of St. Valentine’s Day, we chat with a half dozen well-known pairs to learn what makes these tried and true triathlon twosomes tick. By Holly Bennett

Train Smart … In Sickness and Health

Triathletes refuse to miss workouts— no matter how sick we get. But there are times when training during illness can be unwise. This cold and flu season, follow a few key guidelines to train smart and, if you do fall ill, recover fast. By Kristin Harrison

In the Hot Seat

Saddle-induced discomfort isn’t just an annoying and uncomfortable by-product of long hours spent on the bike—it can present major physiological problems that affect many triathletes’ overall quality of life. We dig into the oh-so-delicate topic to bring you important advice that will keep you happy and healthy on and off the bike. By Lauren Ventura

The Busy Triathlete’s Guide to Half-Ironman Training

You don’t have to risk losing your job or improvise childcare to squeeze in these 16 weeks of training for a 70.3 distance race into your already time-starved schedule. By Duane Franks

102

Crossfit Endurance: To Hell and Back, Just Faster

triathlete.com | February 2011

20 Questions with Michael Raelert

The defending Ironman 70.3 world champion and cover model answers 20 reader questions and discusses a possible 2011 Kona showdown against his pro triathlete brother, Andreas. Edited by Julia Beeson Polloreno

nils nilsen

Can a high-intensity training method favored by special operations forces, elite police units and MMA champions transform the sport of triathlon? By T.J. Murphy

p. 76

www.orbea.com

2011 ORDU SLT ORBEA CARBON MONOCOQUE SIZE SPECIFIC NERVE TECHNOLOGY FULL SHIMANO ULTEGRA GROUP $3299.00

Contents

FEBRUARY2011

54 14 | From the Editor Keep your training smart and simple.

18 | Letters Cover model’s overexposure; cheers for timecrunched training tips; saved from maltodextrin and an upset stomach.

23 | Checking In

53 | Swim ON THE COVER

Fingertip drag drill; the keys to a perfect wetsuit fit; making the most of the recovery phase of a swim stroke.

Michael Raelert was photographed by Nils Nilsen at The Mauna Lani Bay Hotel & Bungalows on the Kohala Coast, Hawaii.

59 | Bike The best gear to winterize your bike; keys to better bike handling; road bikes versus tri bikes, aerodynamically tested.

67 | Run Performance undies; gear for safe night running; advice for a running start after the off-season; a training plan based on your race terrain.

115 | Fuel Off-season eating tips; advice for the lactose intolerant; nutrition products to supplement your training; a pesto pasta shrimp recipe from a Chicago-based cheftriathlete.

136 | Never a Bad Day Ironman Hall of Famer Bob Babbitt’s words of inspiration.

Special iSSue: Train Sma rTer, noT Harder

traininG basics for stayinG

healthy and GettinG faster

achieve your ideal racinG weiGht with this formula page 38

(even throuGh flu season )

 the busy athlete’s Guide to half-ironman traininG page 96

questions with 70.3 world champ michael raelert

crossfit: A shortcut to your next pr? feb2011triathlete.com

TRIATHLETE.COM | February 2011

CLOCKWISE FROM TOP LEFT: JOHN SEGESTA, DELLY CARR

Need to Know Using a wobble board for ankle strength; animated race results; a tropical early season triathlon escape; heart healthawareness month. Time-Crunched Triathlete Swim training for technique and strength. Racing Weight In nutrition, one size does not fit all. Tour Guide A triathlete’s take on Puerto Rico. My Favorite Things Learn about (and pronounce correctly) pro Matt Chrabot. Dear Coach Base building basics. Ask a Pro Group swimming and riding faux pas. I’m a Triathlete Former MLB player Eric Byrnes’ new challenge: triathlon. Confessions of an Age-Grouper The best and worst in spectator support.

Photo: Eric Wynn

Chris McCormack rides the 808 Firecrest wheelset, Zipp Tangente Tubulars, and SRAM RED components

HIT THE GROUND RUNNING. We launched the new 808 Firecrest at Kona, and Chris McCormack took full advantage. Out on the Queen K, his 808s with Zipp Tangente tubulars were the fastest, most efficient, best handling wheels on the road. And in the marathon’s final mile, he had enough left in the tank to win one of the most dramatic duels in triathlon history. | Not only is Firecrest more aerodynamic than any other rim design, its distinctive wide profile also improves handling in crosswinds, wheel strength, and overall ride quality. It only took one shot for Macca to prove that it’s simply a better wheel in every way. | But that victory wasn’t the only one for Zipp this year. Mirinda Carfrae won on ZEDTECH 4s and Karin Thuerig set a bike course record with a 303/404 setup. Zipp once again dominated the Kona Bike Count with nearly 60% of all aero wheels. Clearly, superior technology makes a difference for every athlete.

Firecrest 808 available in Tubular, Carbon Clincher, ZEDTECH ®. Zipp Tangente Tires available in Tubular & Clincher 21mm & 23mm.

1.800.472.3972 | zipp.com

* Season Recap

“

I did my first triathlon at the age of 7 … By the time I was 10 I knew I wanted to become a professional triathlete one day.” — Sara McLarty to Triathlete.com on why she is so dedicated to the sport

* TriCenter

Latest News Keeping Up with the Pros

Look back at the top moments from the 2010 triathlon season with a recap featuring images from the sport’s top photographers.

• Download the free app at http://gettag.mobi using your phone browser. • Scan over or take a photo of a barcode you see in this issue. • The video will load instantly. • No phone? Use the links provided next to the barcode to view our videos on a computer.

If your phone has a Web browser and a camera:

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Get the free mobile app at

How-to clips, photos and expanded content can be accessed when you see this barcode in a story.

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Race Wrap-ups

PRO Q&A

Many of the sport’s top professionals go into hiding this time of year. We’re tracking them down to give you an inside look at their off-season activities and a sneak peek at their 2011 racing plans.

http:/ / gettag.mobi * Hot Links PHOTOS

NEWS

The all-new Endurance Live Awards will honor both Chris McCormack and Mirinda Carfrae— and we’ve got exclusive access.

TRIATHLETE.COM | February 2011

RACE COVERAGE

Although the North American racing season is quiet, the rest of the world continues to compete. We’ve got race coverage at Triathlete.com.

GEAR & TECH

What’s worth the splurge and what should you pass on? Senior tech editor Aaron Hersh can help you decide which gear is worth the money.

NUTRITION

Reaching your ideal race shape might seem like a monumental task at this point in the season, but we’ve got the nutritional advice to get you there.

NILS NILSEN

Our photographers bring you the best images of your favorite race destinations and professional athletes.

FIRST WAVE

TRIATHLETE.COM | February 2011

Within Reach

By Delly Carr

Kate Bevilaqua of Perth captured her first Ironman on hometown soil at the Sunsmart Ironman Western Australia on Dec. 5 in Busselton. Bevilaqua, 32, beat race favorite Rebekah Keat by less than three minutes, posting a 1:01:43 swim, a 4:53:53 bike and a 3:20:42 marathon (9:19 overall). Bevilaqua struggled near the end of the marathon, crawling across the finish line. “In the last four or 5K I didn’t take in as much nutrition as I should have,” she said after the race. “For the last 2K I couldn’t feel my body below the waist ... it was stop-start, and hanging on to the railing and just praying I would get there before Bek [Rebekah Keat] did. Then I saw the finishing ramp and I thought, ‘Who’s idea was that?’” She and men’s winner Courtney Ogden became the first western Australians to win this race.

February 2011 | TRIATHLETE.COM

From the Editor

Keep It Simple

TRIATHLETE.COM | February 2011

Julia Beeson Polloreno Editor-in-Chief

KURT HOY

Two days before the 2010 Ford Ironman World Championship, I stood with my toes in the sand at the Mauna Lani Bay Hotel and Bungalows on the Kohala Coast for our cover shoot with 70.3 world champ Michael Raelert. The photo above, taken during the sunset shoot, shows photographer Nils Nilsen giving instruction to Michael with me standing at the ready with a strobe light (our editors wear many hats). We’ve done a lot of photo shoots with a lot of athletes, but few have been as gracious, hardworking or real as Michael. He not only came to the shoot with his own ideas for capturing a great shot, but brought a sincere willingness—eager enthusiasm, actually—to do whatever we asked as many times we wanted. To get this month’s cover shot, Michael charged out of the water at least a dozen times in a race against the setting sun. After the shoot, he happily obliged when a vacationing family asked to get a photo of him with their young daughter. After gathering his gear, he took off to pick up a pizza for his brother, Andreas, who hours later would be a key figure in one of the most dramatic Hawaii Ironman finishes in recent memory. The elder Raelert challenged Chris “Macca” McCormack for the win in the final miles of the marathon, where the duo ran stride for stride before Macca sprinted away for the win. Michael’s loyalty and support of his older brother and coach shines through in

our Q&A with the recently crowned defending 70.3 world champ, “20 Questions with Michael Raelert,” page 76. In fact, he credits Andreas, or Andy, in large part for his own success, acting as a secret weapon of sorts. Turns out, a little fraternal rivalry can go a long way in this sport. Michael is a fitting cover model of our special Train Smarter Issue because he’s living proof that sticking to the basics can often give you the best results. His training is directed by feel and a disciplined regimen, not by extensive data readouts on a power meter. He keeps his nutrition fairly clean and simple. He takes responsibility for the things he can control and lets go of the things he cannot. One of my favorite Michael quotes: “I always try to be prepared as best as I can for a key session with all the things I can influence (sleep, nutrition, etc.). When the session still gets ugly I cannot really be upset because I tried my best.” Or he can just blame Andy, he jokes. Keep your training from getting ugly this winter—the height of flu season— by following some basic rules outlined in Kristin Harrison’s story, “Train Smart … In Sickness and Health,” on page 86. And if you’ve ever been plagued by bike saddle issues, you’ll benefit from “In the Hot Seat” on page 90, Lauren Ventura’s exposé of common sexual health issues confronting many triathletes. Contrary to the widespread assumption, discomfort and sexual dysfunction aren’t unavoidable evils of long training days on the bike. Another feature you don’t want to miss: T.J. Murphy dives into Crossfit, page 102, the high-intensity cross-training method that’s attracting a growing number of endurance triathletes, who say they’re stronger, fitter and faster than ever. Could it work for you? Enjoy the issue.

www.fuelbelt.com

REVENGE

™

One Handed Entry + Exit*

* What you do with the other hand is entirely up to you.™

Editorial Editor-in-Chief Julia Beeson Polloreno Managing Editor Somyr McLean Perry Senior Tech Editor Aaron Hersh Senior Editor Courtney Baird Assistant Editor Bethany Leach Mavis Copy Editor Marilyn Iturri Contributing Editor Pip Taylor Contributing Writers Bob Babbitt, Holly Bennett, Chris Carmichael, Matt Dixon, Matt Fitzgerald, Sarah Wassner Flynn, Adam Kelinson, Samantha McGlone, Sara McLarty, Melanie McQuaid, Jené Shaw Medical Advisory Board Jordan Metzl, MD, Jeff Sankoff, MD art Art Director Lisa Williams Photo Editor Nils Nilsen Graphic Designer Oliver Baker Contributing Artists & Photographers Hunter King, Jon Davis, Paul Phillips, John Segesta, Eric Wynn CirCulation & ProduCtion Director, Audience Development John Francis Fulfillment Manager Leslie Dodds Production Manager Meghan McElravy Advertising Coordinator Shane Anderson triathlEtE.Com Online Content Director Kurt Hoy Web Producer Liz Hichens Senior Video Producer Steve Godwin Video Producer Kevin LaClaire digital mEdia Vice President, Digital Media Dan Vaughan Director, Digital Advertising Sales Jason Rossiter advErtising EVP, Media/Publishing Director Andrew R. Hersam Senior Vice President, National Sales John Smith Senior Vice President, Marketing Bouker Pool Vice President, Endemic Sales Kevin Burnette Senior Vice President, Midwestern Region Sales Doug Kaplan Vice President, Western Region Sales David O’Connell Vice President, Eastern Region Sales Rebecca McKinnon Account Executives, Endemic Sales Lars Finanger lfinanger@competitorgroup.com, Nathan Forbes nforbes@competitorgroup.com, Mark Gouge mgouge@competitorgroup.com, Justin Sands jsands@competitorgroup.com, David Walker dwalker@competitorgroup.com Regional Event Sales Tom Borda, Katie Campbell, Chris Hohn, Chip McLaughlin, Ashley Powell, Dave Ragsdale, Matt Steinberg, Kelly Trimble, Chris Wheeler Vice President, Sales Development Sean Clottu Account Executive, Marketplace Sales Alex Jarman triathlEtE EuroPE Publisher Jim Peskett jim.peskett@competitormedia.com Editor Ian Osborne ian.osborne@competitormedia.co.uk Graphic Designer Kirstin Goodenough kirstin.goodenough@competitormedia.co.uk Digital Content Editor Paul Moore paul.moore@competitormedia.co.uk a PubliCation of

Chairman David Moross Chief Executive Officer Peter Englehart President & Chief Operating Officer Scott P. Dickey Executive Vice President, Media Andrew R. Hersam Chief Financial Officer Steve Gintowt triathlEtE magazinE offiCEs 9477 Waples Street, Suite 150, San Diego, CA 92121 Phone: 858-450-6510 Fax: 858-768-6806 Attention RetAileRs: to carry Triathlete in your store, call Retail Vision: 800-381-1288. sUBsCRiPtions: Your satisfaction is important to us. For questions regarding your subscription call 800-441-1666 or 760-291-1562. or, write to: Triathlete, P.o. Box 469055, escondido, CA 92046. or, e-mail: triathlete@pcspublink.com. Back issues available for $8 each. send a check to Triathlete Magazine Back issues, 9477 Waples street, suite 150, san Diego, CA 92121 and specify issues requested, or visit triathlete.com. For a copy of Triathlete’s contributor guidelines, visit triathlete.com. Triathlete cannot be held responsible for unsolicited material. Printed in the UsA.

triathlete.com | February 2011

Letters Overexposure As a female triathlete, I am especially thrilled when you feature women on the cover. Your December issue, however, is the exception. I don’t understand why you would want to show a strong, beautiful athlete with her pants pulled down. What purpose does that amount of exposure serve a fitness magazine or the athlete posing on the cover? I don’t appreciate this portrayal of a female triathlete. Deb Schmersal, Pittsburgh

Who’s That Girl? When I saw this month’s cover, I was extremely impressed with the physique of your cover model, Angi Greene. I wanted to know about her training program, nutrition program, tri history, race schedule ... something. In the future, when an athlete that may not be universally known in the sport graces your cover, it would be nice to know how they are involved in triathlon. Tanya Beck, Birmingham, Ala.

respond the same way: I don’t have time not to do it. It’s what energizes me, relieves stress and keeps me optimistically looking toward that next big thing. I’m looking forward to ideas on how I can get the most of the little training time I have. Teri Hart, Kenosha, Wis. I love the new section with Chris Carmichael. It is a much-needed section for busy athletes like me. (Yes, I was planning to send this three weeks ago, but just now had a chance to write it.) Ozan Karacagil, Chicago

Cheers To That

Time-Crunched Kudos

I am very grateful to have read your article on hydration (“Choosing the Right Sports Drink”) in the December 2010 issue. I am new to triathlon and just recently finished my first Ironman in Tempe, Ariz. While training I always got nauseated during workouts lasting longer than six hours. In the article Mark Allen identified a potential source of nausea as maltodextrin. Sure enough the product I was using and planned on using for my race contained this carbohydrate. A little research revealed maltodextrin is in almost every endurance drink on the market. Even though I read Allen’s article while I was in my taper for Tempe and had not tested other products during longer workouts, I made the switch to Pedialyte (as suggested by Dean Karnazes) for hydration and Clif bars for carbs. I finished my race in 10:57, two minutes ahead of my very optimistic goal and never had a hint of nausea. Thank you for the timely information. Frank Brummitt, Yucaipa, Calif.

Love to see that you have new space devoted to time-crunched triathletes who are working to stay off the bottom half of the results list. I am a 40-something single mom who started doing triathlons a couple years ago, around the same time I started working on my MBA. When asked how I find time to do triathlons amidst motherhood, finals and work, I always

Errata: In the December feature story, “The Youth Movement,” the race photo of phenom Hannah Finchamp included an inaccurate caption. The correct name of the race pictured is the San Francisco Triathlon at Alcatraz, organized by Tri California. We regret the error.

Editor’s note: Angi is a Canadian model, actress and mom who took up triathlon three years ago. She won her age group in her first few sprints, raced Olympic distance last year and qualified for the 2011 World Championship. Angi is still primarily modeling and acting but is getting more and more excited about life as a triathlete and has started a foundation with her brother called Triathlon Saved My Life (Triathlonsavedmylife.com). Learn more about her at Angigreene.com.

We want to hear from you! Send your letters to TriLetters@competitorgroup.com. Please include your name and city. Letters may be edited for length and clarity. 18

triathlete.com | February 2011

P.R.O. PERFORMANCE TRI

PEARLIZUMI.COM

Contributors Bob Babbitt Babbitt did the third ever Hawaii Ironman in 1980 when the event attracted only 108 participants. “The year before there were only 15 starters, so 108 was a huge explosion,” he says. Over the past 30 years he has participated in hundreds of events, been inducted into the Ironman Triathlon Hall of Fame, co-founded the Challenged Athletes Foundation, chronicled the sport through his articles in Competitor magazine, which he co-founded in 1987, created and hosted a radio show showcasing endurance sports (Competitorradio.com) and authored “30 Years of the Ironman Triathlon World Championship.” Says Babbitt, “Triathlon is the greatest sport on the planet and every day that we get to be out there racing and training is a huge gift.” His new monthly column appears on the last page.

Tony Di Zinno Self-proclaimed photo sherpa Di Zinno is best known for a career defined by his work with world-class athletes. The intrepid Los Angeles-based photographer cites his daily practice of Bikram (hot) yoga as his preferred full-body workout. Di Zinno, who shot Crossfit athletes for this month’s feature story on page 102, considers it a kind of moving meditation. “I reckon you have to do what you are good at, and I’m apparently a natural at sweating,” he says. 2011 AVI-STOLTZ

Sam McGlone

©American Sporting Goods Corporation 2010

McGlone originally put medical school on hold to chase the Olympic dream for a few years. That was nine years ago. Today she is still running around in Lycra for a living. McGlone, who answers reader questions in her monthly “Ask a Pro” column, page 46, has competed successfully at every distance from sprint to Ironman, minus a less-than-spectacular foray into Xterra. She earned a degree in kinesiology from McGill University in Montreal before fleeing the Canadian winters for the warmer clime of Tucson, Ariz., where she now lives.

Duane Franks

avia.com

triathlete.com | February 2011

Franks is a triathlon pioneer who has competed and coached for 30 years. A USA Triathlon-certified Level 2 coach and American College of Sports Medicine-certified fitness director, he has coached hundreds of individuals and groups of all levels. Franks, who authored this month’s half-iron training plan for busy athletes, page 94, lives in the San Francisco Bay area and is the founder of Trifiniti Endurance Performance Coaching. Visit Trifiniti.com or contact him at Duane@trifiniti.com.

KYLE'S SWIMMING FASTER.

Kyle Leto. Pro triathlete. Oceanside 70.3, U.S.A. 7.02am. First out of the water in the new Helixâ&#x20AC;&#x201D;its debut race in the U.S.

Image courtesy of Tim Carlson.

www.blueseventy.com

THE WORLD IS SWIMMING FASTER IN BLUESEVENTY.

WOULD YOU PUT REGULAR IN A FERRARI?

NOW ALSO AVAILABLE IN WILD BERRY From the state-of-the-art formula down to the eco-friendly packaging, the EFS Liquid Shots are packed with everything you need to maximize your performance during training and racing. They’re called liquid shots because they don’t contain gelling agents that can slow down absorption and digestion. Features include our exclusive 400-calorie supercharged endurance formula that boasts over 1500mg electrolytes, 1000mg amino acids and 100 grams of simple & complex carbohydrates, all in clinically effective doses. Plus, they’re packaged in easy-to-use, resealable, refillable, and fully recyclable containers. Also available in 30-ounce refills. Detailed Q & A and research packet available at www.firstendurance.com

firstendurance.com • 866.347.7811

TIME-CRUNCHED TRIATHLETE / RACING WEIGHT / DEAR COACH / ASK A PRO / Iâ&#x20AC;&#x2122;M A TRIATHLETE

WORLD'S GREATEST

After not starting the Ford Ironman World Championship in October because of illness, Chrissie Wellington proved she's stronger than ever by breaking the Ironman world record and finishing eighth overall (8:36:13) at Ford Ironman Arizona on Nov. 21. PHOTOGRAPH BY RICH CRUSE

February 2011 | TRIATHLETE.COM

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Balancing Act:

Using a Wobble Board By Melanie McQuaid

For those of you who trail race, both on bicycles and on foot, the likelihood of a sprained ankle at some point in your career might be higher than your pavement-based friends. Uneven terrain is difficult to navigate, particularly when you are fatigued, so full recovery from any injuries is essential to protecting against re-injury. When the lower leg is damaged, small sensors in the body called proprioceptors are also impaired. Proprioceptors sense where the body is in space without your having to look. For example, when you roll your ankle and your body instantly rights itself, that is because of proprioceptors. I used a wobble board to improve my stability, retrain my proprioceptors and improve my overall coordination after many years of multiple sprained ankles, which inhibited my ability to run well off-road and downhill. These five wobble board exercises can improve your ability to run well in technical terrain, particularly if you have suffered from an ankle injury. Adding this exercise to your core routine will get you results in no time.

Check with your doctor before attempting this. Balance on the board those with unstable ankles will find this a challenge. Stand in front of a mirror where you can see that the board is level (the sides not touching the floor) while standing on it. You can stand next to a chair for support, but work toward being able to balance on the board for longer than a minute. rock the board in all directions once you can balance on the board, then begin deliberately unbalancing and rebalancing in all directions. Also, rotate the board from side to side without letting it touch the floor.

Squats Standing with legs shoulder-distance apart, perform a squat while balancing on the board. If you rock the board, rebalance and start again. one-leg balance this can be difficult, especially on an injured ankle. wait until you are strong again after an injury before you start this one. one-leg squat one-leg squats are tricky, but once you have this last exercise down you are ready to assault any technical downhill that you encounter! Your next challenge is to do it all with your eyes closed.

Lost in Translation?

triathlete.com | February 2011

nils nilsen

Ever send your race results and splits to your non-triathlete friends and they have no idea what they mean? A new company, run by triathlete Mark Faga, believes it has the answer to the translation problem: animation. Zum LLC takes your race splits and converts them into a mini-movie on your computer. Plug in your name, and you can watch yourself (as a red dot) race against everyone else (as gray dots). You can even highlight your friends and rivals (as blue dots) to compare how you swam, biked and ran against them. Or, highlight your entire age group. All races—even Ironmans—are pared down to minutes. Currently limited to only a few races, Zum’s Faga is working on branching out. “We’d like to be at all the big races very soon,” he says. The company’s goal is to give you and your friends animation you can use before, during and after a race. More specifically, the company hopes that you’ll soon be able to enter your goal time for a race and watch how you compare to the previous year’s results. The company also plans to offer access to live results—an animated play-by-play of what’s happening out on the course. // courtney Baird

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Improving Flexibility Through Strength Training New research has shown that stretching might be less effective in improving flexibility versus using strength training. This is a glowing recommendation for Pilates and yoga, as both combine exercises using body weight to challenge muscular strength while leading the body through movements that will also lengthen muscles. However, hyperflexibility is not the goal; in triathlon functional flexibility is most valuable. Focusing on having a loose and relaxed body at rest that can spring into action when engaged is important. Strained or damaged muscles and ligaments from overstretching are certainly not good for performance. Do not go beyond what is comfortable in any of these movements.

Check with your doctor before attempting this.

Beginners: Start with one set of 8-15 repetitions of each exercise without the use of a foam roller. Intermediate/ Advanced: Do two sets of 10-15 exercises. Slowly introduce the foam roller to further increase the difficulty but be careful to take your time relearning the exercises with the roller.

Your back and core are the first places to start, as all extremities generate power from here.

triathlete.com | February 2011

2. chair pose: Stand with feet together, arms parallel overhead, palms together. Bend your knees, attempting to bring thighs parallel with the floor. Hold for 30 seconds to 2 minutes. Chair pose strengthens and lengthens muscles in the hips and legs while also stretching muscles and ligaments in the lower legs and feet.

3. Bridge pose: Lying on your back with your feet hip distance apart, slowly lift your pelvis while supporting your weight with a straight back on your shoulders. Adding the instability element to the bridge pose with a foam roller requires more strength for an already difficult exercise. Start with pelvic tilt and work your way through bridge pose to using the roller.

4. Side leg lift: Lying with your hip planted firmly on the ground, lift your top leg up and hold it up. Bring the lower leg up to meet it. then drop both legs. this exercise increases hip flexibility and strength. Again, if you are strong, add the roller underneath your hip to increase the challenge to all of your stabilizing muscles. // Melanie McQuaid

nils nilsen

1. cobra pose: Lie face down on the floor with your arms stretched out in front of you. Slowly push your hands into the floor, relax your buttocks and lift your head and chest off of the floor with your eyes towards the ceiling. this pose is great for back strength and flexibility. Resting your arms on a foam roller will increase this exercise's workload.

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How has triathlon changed since the '80s and early '90s, when you were racing against Mark Allen and Dave Scott? It’s changed quite a bit, actually, just in terms of how many athletes now race pro in Hawaii. The race itself definitely changed from an individual sport—not that it’s a team sport, but it’s a lot more technical now. There are a lot more tactics involved. Then there’s the whole drafting issue. It’s now a drafting race—it’s not officially, but it is. It’s also a running race. Now, you can look at the run times and basically, the fastest runner wins. It’s not as extreme as in the ITU races, where as long as you come off the bike in the front pack, then the fastest runner wins. But it’s getting closer and closer to that kind of racing. What do you do at Flatiron? I run a bunch of Masters workouts and help figure out how to utilize the pool. I also run a kids’ swim team that I started last year.

Five Questions For …

Wolfgang Dittrich

triathlete.com | February 2011

Do some of the Ironman athletes get a little overly competitive with each other at times, or is practice pretty low-key? It does get competitive. Sometimes it’s a space issue. If there are eight people in a lane, then people get a little uptight because they can’t get their workout in or because it’s so wavy. I don’t really think people get competitive, like, “I’m going to race him in two weeks, I’ll show him.” What advice would you give to triathletes who aren’t the best swimmers? Definitely try to find a program with a coach who can watch you and give you advice. With triathletes and swimming, you’re better off swimming with a swim club. You might get better stroke advice. I listen to triathlon coaches around here, and sometimes [what they say] is plain wrong. With swimming, which is more technique-oriented, if you do it wrong, you will get slower. Finding a program where you have a coach who understands technique is very valuable. // courtney Baird

nick salazar

With a blistering swim/bike combination, Germany-born Dittrich used to spend his time holding off Mark Allen and Dave Scott during the Ironman World Championship in Kailua-Kona, Hawaii. These days, he keeps himself busy as the aquatics director at Flatiron Athletic Club in Boulder, Colo., where some of the world’s best triathletes get in their swim workouts.

What’s it like running a Masters program where you have regular Joe swimmers and then Chrissie Wellington all swimming in the same pool? It’s fun to coach. It’s a little harder to sell it to the average Joe because there is definitely an intimidation factor. With 20 to 35 people in five or six lanes, if someone comes out who is an average swimmer, and you see Chrissie Wellington splish-splashing around, you have to say, “Don’t worry about it.” We often offer some beginning Masters technique workouts—just to get people in the door and to understand how the whole process works. After they figure out how the clock works, they say, “Now I get it.” They swim in a different lane and with people they can swim with.

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need to know

Medically Speaking

Heart Health: Know Your Risks February is heart disease awareness month, and a good reminder that even triathletes, who often assume they are protected from heart disease because they maintain an active and healthy lifestyle, are not completely immune. While it is impossible to know definitively who is at risk and who is not, taking some basic preventive measures and understanding the factors associated with the most risk will give triathletes a better sense of their own cardiac health. There are seven independent risk factors for the development of cardiac disease. The more risk factors that apply, the higher the risk of heart disease. 1. Cigarette smoking increases the risk of heart disease more for smokers under 50 than for those who are older. This is the easiest risk factor to modify; quitting results in an immediate 50 percent reduction in risk of heart attack. 2. Obesity is uncommon among triathletes, but some people meet the medical definition of obesity without even knowing it. Body mass index (BMI) is

a number calculated by dividing your weight in kilograms by your height in meters squared (kg/m2). A BMI greater than 25 is defined as being overweight; a BMI greater than 30 is defined as obese. 3. Sedentary lifestyle is not often an issue for triathletes. 4. Elevated blood pressure can lead to heart attack and stroke. High BP is more of a problem with advanced age, but even younger adults can occasionally have BP high enough to warrant treatment. Some medications used for the treatment of BP may decrease exercise tolerance but many others do not. It is important to have BP measured as early as your 20s. If it is high, it should be followed or treated. For those with a normal BP, it is sufficient to check it periodically until age 40 or so, after which it should be followed more regularly. 5. Elevated cholesterol is similar to BP in that it contributes to the development of vascular disease. Cholesterol levels are influenced both by diet and by genetics, so eating healthy may not

be sufficient to prevent high blood cholesterol. Cholesterol levels should be checked and treated with diet and/or cholesterol-lowering agents if elevated. The American Heart Association recommends that cholesterol levels be checked every five years after the age of 20, and more frequently in certain situations. 6. Diabetes—either type 1, juvenile diabetes, or type 2, adult-onset diabetes—can cause vascular disease that increases the risk of heart attack and stroke. Diabetics who better control their glucose mitigate the risk so strict adherence to diet and medication regimes are mandated. 7. Family history of heart disease, especially at a younger age, is the one risk factor that cannot be controlled. Some cardiologists suggest testing for cardiac disease even in asymptomatic individuals with a strong family history of heart attack or sudden cardiac death at a young age. Talk to your doctor if this applies to you. For more information, visit the website of the American Heart Association, organizer of the National Wear Red Day (Feb. 4, 2011), at Heart.org. // Jeff Sankoff, M.d.

Race Spotlight: Rev3 Costa RiCa

triathlete.com | February 2011

n.c. winters

Looking for a romantic getaway this February that perfectly blends Valentine’s day and triathlon? Look no further than Rev3 Costa Rica—sprint, olympic and half-iron races set for Feb. 19-20 in a land where you can go zip-lining through the jungle, snorkel in 80-degree ocean water and whitewater raft down one of several rivers. Besides being set in a place where there’s plenty to experience once race day is over, Rev3 Costa Rica is family-friendly—kids ages 9 to 13 get free admission into the sprint race. If the prospect of racing Rev3 Costa Rica is tempting, do it because it’s a warm-weather destination race in the middle of February and not because you’re aiming for a PR—Costa Rica is known for its hot weather and has roads that can be dicey for road racing. // courtney Baird

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time-crunched triathlete

Ramp Up Your Swim Training For those of us who did not grow up with gills, swimming fast can be a difficult skill to acquire. A great aerobic engine is important, but without great technique in the water you’re not going to move forward quickly. To become a faster swimmer in time for the upcoming triathlon season, now is a great

time to focus on both strength and stroke technique. There are many tools and drills that can be used, and paddles and fins can be very effective for triathletes who are short on time. When you’re looking to make changes and improvements to your swim-

Swim Workout:

triathlete.com | February 2011

Start with Technique “High elbows” has always been a mantra within swim training, but it’s something athletes need to feel before they fully grasp the benefit of keeping their elbows high throughout their swim stroke. Swimming with paddles accentuates this benefit, and exposes the weakness of entering the water with your hand at too shallow an angle. Similarly, paddles demonstrate—beyond all reasonable doubt—that you benefit from keeping your fingers together. When swimming with paddles, focus on the entire pull. Avoid crossing over the midline of your body at the start of your pull, as you will lose some of the power from your stroke. Think of your hand as an anchor point and your body moves over your hand throughout the stroke. When it comes to fins, an important benefit comes from settling down a swimmer’s kick. This is especially true for athletes who are not expert swimmers already, because there’s a tendency for more novices to thrash at the water instead of kicking with purpose and in an effective rhythm with their stroke. Since fins increase the amount of water you push with each kick, you can focus on the synchronization of your arms and legs with less pressure to maintain a high turnover. Fins also helps athletes feel the difference between kicking from the hips compared to kicking from the knees. Here is a sequence you can incorpo-

Nils NilseN, johN segesta

by chris carmichael

Warm-up: 500 swim main set: 8x50 kick with fins (on your front, arms out in front of you, keep your head facing down toward the bottom of the pool) 6x100 swim with fins 6x50 swim without fins 6x100 pull with buoy and paddles 6x50 swim cool-down: 200 easy swim

ming stroke, focus on technique first and strength second. The goal is always to do it right, and then do it powerfully. As a result, the winter is a great time to work on your stroke because there’s less pressure to maintain specific yardage goals or split times when your competitions are still months away. Developing a technically sound and physically strong stroke now will translate into greater speed once your race-specific training begins in earnest.

time-crunched triathlete rate into a swim warm-up to work on technique before completing an endurance-focused main set. 1. 4x25 kick with fins: Kick on your stomach with your arms out in front. Focus on your body position in the water (head down facing the bottom of the pool, hips at the surface of the water). 2. 4x25 six kick switch with fins: Six kicks on your left arm, six kicks on your right arm. 3. 6x25 pull with paddles: Focus on high elbows throughout the pull.

Progress to Strength Once you have the technique down, paddles can help develop the upper body strength needed to generate an effective pull for high-speed swimming. However, you should not get into the water and swim as you normally would when utilizing paddles. The increased surface area of the paddle means increased resistance, which places a greater workload on all the muscles used to power your swim

stroke. Think of swimming with paddles as a strength-training workout: You do not strength train every day, and you should not swim with paddles everyday, either. And if you have elbow or shoulder problems, use caution and consult your physician or physical therapist before integrating paddles into your swim training. Fins serve a similar purpose for the legs. They can increase the strength and power of your kick by increasing swimming-specific workload on the legs, specifically, hip flexor, glute, hamstring and quadriceps strength. Fins can also improve ankle mobility and range of motion, which increases the effectiveness of your kick by helping your feet sweep a wider arc through the water. In addition, fins serve as a great tool for enabling triathletes to train at their goal race pace before they have the conditioning to go that fast. Why is that important? Because you want to learn what race pace feels like in the water, as well as what the timing of your stroke and breathing will be at that pace.

The workout on the previous page is great to include once a week during this time of year. Rather than just incorporating fins and paddles into drill work, this session utilizes these tools to produce the overload necessary to drive the adaptations you’re looking for. For each interval, aim for a rating of perceived exertion (RPE) of five or six out of 10. With the assistance of the paddles and/or fins, your pace is likely to be close to race pace at this level of exertion. During the sets without fins and paddles, try to mimic the long strokes and powerful arm pull achieved by swimming with these important training tools. Rebecca Kurtz co-wrote this article and is an expert coach with Carmichael Training Systems who finished third in her age group at the 2009 5430 Long-Course Triathlon. Chris Carmichael is the author of “The Time-Crunched Triathlete” and founder of Carmichael Training Systems, the official coaching and camps partner of Ironman. Visit Trainright.com.

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racing weight

Do the Math Steer clear of one-size-fits-all formulas

to balance carbs, fat and protein in your diet. Some sports nutrition experts recommend a 60/20/20 diet. What’s that? It’s a diet where you get 60 percent of your daily calories from carbohydrate and 20 percent each from fat and protein. Advocates say endurance athletes need to consistently maintain this ratio of the three so-called “macronutrients” to perform optimally in training. Other experts recommend a more evenly balanced 40/30/30 diet. And still others promote different ratios. While they might disagree on the specifics, all of these experts agree that there exists some perfect balance of macronutrients that optimizes endurance-training performance. Training Volume

Carbohydrate Needs (grams

5 g/kg

6 g/kg

7 g/kg

8 g/kg

9 g/kg

10 g/kg

(hours/day)

per kilogram of body weight)

triathlete.com | February 2011

Experts agree that there exists some perfect balance of macronutrients that optimizes endurancetraining performance. Guess what? They’re all wrong. better handle the stress of an especially hard block of training. This is an extreme case, but it demonstrates that the carbohydrate and protein recommendations for athletes should be considered minimums. It’s OK and sometimes beneficial to get more, as long as doing so doesn’t cause you to consume too many total calories. And fat? Dietary fat needs are less sensitive to fluctuations in training volume. According to Jeukendrup, you can trust that your fat needs will be met if you get the right amount of carbs and protein and simply let fat account for the remainder of your daily energy needs. Getting the right balance of macronutrients requires a little math, but it beats using a one-size-fits-all formula that doesn’t really fit all. Matt Fitzgerald is the author of “Racing Weight: How to Get Lean for Peak Performance” (VeloPress, 2009).

Nils NilseN

by matt fitzgerald

Guess what? They’re all wrong. “Percentages are meaningless because it is the absolute amount of carbohydrate and protein that matters,” says Asker Jeukendrup, Ph.D., an exercise physiologist at the University of Birmingham in England and one of the world’s leading experts on the effects of different amounts of carbohydrate and protein intake on endurance performance. “How much you need depends on your goals and the amount of training you do.” In other words, what matters is not the relative proportions of carbs, fat and protein you eat but the basic quantity measured as total calories or grams. And since macronutrient needs vary depending on training volume, there is no single macronutrient ratio that could possibly meet the needs of every athlete. So what are the right amounts? “Typically, carbohydrate needs will vary from 5 to 10 grams per kilogram of body weight per day with training ranging from one hour per day to five hours or more,” says Jeukendrup. (Note: 1 kilogram is equal to 2.2 pounds.) Unlike protein and fat, carbs are not used structurally in the body—they are used strictly for fuel. Therefore the more active you are, the more carbohydrate you need, with the hardest training athletes requiring twice as much carbohydrate as the lightest trainers. Studies have shown that athletes who fail to increase their carbohydrate intake sufficiently to match increases in their training volume do not perform as well.

Protein needs also vary with training volume, although somewhat less. Traditional recommendations are 1 gram of protein per body weight daily for recreational endurance athletes increasing to 1.5 grams per kilogram per day for serious competitors. But in a recent study, Jeukendrup found that going all the way up to 3 grams per kilogram per day helped a group of elite cyclists to

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TOUR GUIDE

Whether it’s beach sun and fun, mountains and rivers, historic sightseeing, amazing food or triathlon training, Puerto Rico has you covered. By Dean Warhaft 38

TRIATHLETE.COM | February 2011

DEAN WARHAFT

Puerto Rico

The Puerto Rican culture can best be described as vibrant—within a few hours of being here you’ll find that the people have an energy that exudes happiness and an infectious joy. But then you’d be in a festive mood, too, if you were surrounded by such diverse geographical beauty. The Caribbean island is nearly 400 miles around, and there is no lack of beaches. Getting in the warm Caribbean Sea for a dip is about as easy as walking out the door of your hotel. Some of the best surf in the entire Caribbean is on the northwest shore, just north of Mayagüez at Rincón. No matter the time of year, if you are looking for a great ocean swim workout, open-water swims usually take place on Thursdays between 6 a.m. and 7 a.m. at the beach or cove adjacent to the Conrad San Juan Resort in the Condado borough in San Juan. If getting out to the mountains sounds more appealing, El Yunque National Forest is the only tropical rainforest in the U.S. National Forest System. What makes it so unique are its year-round tropical climate and biodiversity. Another way to see the mountains is on the bike. The most common mountain route starting in San Juan heads to the municipality of Cidra, passing along the municipalities of Guaynabo, Bayamon and Aguas Buenas. This route is mostly concentrated in the central mountain region and covers 35 to 45 miles. Old San Juan, highlighted by Fort San Felipe del Morro, is teeming with history.

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TOUR GUIDE

PUERTO RICO SHOUT-OUTS If you seek … A taste of authentic Puerto Rico Cafe El Punto offers the best meals at very reasonable prices in the heart of the old city. Its habichuelas, or red beans, have a distinct flavor that comes from stewing them in cilantro, and the skirt steak with habechuelas, rice and tostones is out of this world. 105 Fortaleza St., San Juan Fine culinary fare Pikayo in San Juan's Conrad Condado Plaza is home to the creations of Wilo Benet, arguably the most famous chef in Puerto Rico. Wilobenet.com Tech help The Bike Stop on Avenida Andalucía has everything a gear junky could ask for. Bikestoppr.com

Built in the 16th century, this fort was so strong it survived attacks from the likes of Sir Francis Drake before the U.S. finally conquered the Spaniards in 1898. While “el Morro” was built to protect Old San Juan from ships, Fort San Cristóbal was designed to protect against land-based attacks. La Fortaleza, built between 1533 and 1540 to defend the harbor of San Juan, is now the residence of the governor. All these landmarks can be seen while running, according to Jay Guerra of Team Iron Isla, the biggest triathlon group on the island. Bar none, the best route to run in the vicinity of San Juan is from Ocean 40

TRIATHLETE.COM | February 2011

Artisan brews A local family, the Diazes, had a dream to create artisan beers in Puerto Rico. Thankfully they chose old San Juan to produce Germanstyle pale ales, pilsners, hefeweizens and IPAs, among others. 202 Tizol St., San Juan. Oldharborbrewery.com. Park to Old San Juan and up to the San Felipe del Morro fortress. This course is approximately 12 miles and many of the Iron Isla members run at least part of the course on Saturdays. Average winter temperatures in the low 70s make Puerto Rico a prime destination for that winter escape without a passport. Temperatures tend to rise significantly in the summer months, and the threat of hurricane season makes July through October a little less opportune.

Previous page: Left, the view from "el faro," or "the lighthouse"; right, El Yunque National Forest. This page: Clockwise from top, inside Fort San Felipe del Morro; Team Iron Isla, the biggest triathlon group in Puerto Rico; Fort San Felipe del Morro.

The island’s best view The southwest corner of the island is home to one of Puerto Rico’s nine lighthouses. Built in 1881 by the Spanish over limestone cliffs that rise 200 feet above sea level, it’s called Los Morrillos, although locals call it simply “el faro,” the lighthouse.

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MY FAVORITE THINGS

Matt Chrabot Matt Chrabot (pronounced shär-bòt) finished his 2010 season with a win at the Pan American Championships in Puerto Vallarta, Mexico, and as the top-ranked American on the International Triathlon Union circuit. The 2009 national champion has got his sights on a spot on his first Olympic team, and he is working toward that dream at the Olympic Training Center in Colorado Springs, Colo. TRAINING

TRIATHLETE.COM | February 2011

What's your proudest moment in triathlon? Winning the 2009 USAT Elite National Championship.

FUEL What’s your favorite meal the night before a race? Chicken, beans, potatoes, vegetables Post-workout recovery fuel? Monster Amino by Cytosport Fuel during a race? Cytomax Workout fuel? Bananas Coffee? Huatulco Café Junk food? Beer and brats Cocktail? I don’t mix anything

TRAVEL Favorite city to race in? Huatulco, Mexico Snack when you’re traveling? Clif C bars Way to avoid bike fees? “It’s carbon fiber equipment used for aerodynamic testing.” —Anonymous

MATT’S FAVORITE PIECE OF GEAR? His ride, the Blue AC1SL

Way to pass the time in a plane? Eavesdrop

HOME Favorite book? “It’s Not About the Bike” Charity? Does the Catholic Church count? Movie? “Top Gun” or “Point Break” Type of music? Depends which country I’m in. Right now it’s Mexican music. Who inspires you? My grandmothers If you weren’t a professional triathlete, you’d be ... in debt!

PAUL PHILLIPS

Favorite spot to train? The trails in Chula Vista, Calif. Place to swim in open water? Virginia Beach oceanfront Race? Escape from Alcatraz Workout? Cyclo-cross rides along the creek in Colorado Springs and trying to negative split the uphill ride home Piece of gear? My Blue AC1SL Would you prefer a hilly course or a flat course? Hills Would you prefer a race where weather (heat) is a big factor, or more temperate races? I prefer extreme conditions. Hot or cold, maybe even some rain. Drafting or non-drafting racing? I’ve proven I can handle myself quite well in both. Olympic gold or Kona world championship? I feel I could make a greater impact as an Olympic gold medalist.

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dear coach

The Basics of Base Building Dear Coach, Many triathletes believe that the best way to build your base is to focus on long, slow distance training with no intensity, for several months. But is that the best way?

triathlete.com | February 2011

Matt Dixon is an exercise physiologist, former professional triathlete, elite coach and the owner of the San Francisco-based professional coaching company Purplepatch Fitness.

nils nilsen, larry rosa

with matt dixon

Let’s first define “building your base.” For the sake of this article we will define base as your aerobic development, or increasing the ability to utilize oxygen in the process of creating energy. This, in theory, improves our ability to use stored fat for energy and allows improved overall efficiency and endurance. Most people would agree that a great aerobic capacity is critical to an athlete’s performance, and one train of thought believes that the only way to gain this ability is with long duration training at very low intensity. While I agree with the importance of aerobic development, I do not subscribe to that methodology. I do believe that aerobic development takes years, and this is a major reason why I always try to lay out a multi-year plan for athletes. Any training plan that suggests sticking entirely to one low intensity for an extended duration defies what we know about how the body responds best to the stimulus of training. It responds well to variance in intensity and a balance of stress with recovery (to allow adaptations). The biggest negative hormonal stress comes from high volume and duration of training—which is what is needed for the stated approach to be beneficial—combined with monotony, or one intensity. Low intensity and higher

volume training actually places plenty of stress on the system without providing additional gains. The claim is often made that it is critical to keep intensity low to improve fat utilization, but this is only partially true. Various factors can affect fat utilization, including diet, state of fatigue and training at much higher intensity, thus aiding buffering of lactate and increasing fat uptake. It is very hard to pinpoint the optimal intensity for fat uptake, and not even really needed to improve aerobic ability in training. Through consistent training at a range of intensities you will increase aerobic development and your uptake of stored fat. What is worth knowing is what those intensity ranges are as well as how to monitor or feel them in training. I would suggest to always hit every intensity, from high to low, each week. The ratio of your training load that is made up of high or low intensity should change as you go through phases of training. Early in the season (your base phase), you should be preparing the body for heavier training loads later in the season while ensuring that you remain injury-free. You should therefore have the greatest portion of your training at a lower intensity, but still include some medium and higher intensity training to maintain speed, neuromuscular firing and hormonal balance. As you progress there should be an increasing focus on intensity, with subsequent drop in volume, before becoming specific to your race intensity in the weeks before your event. The concept of aerobic “base,” or development, is certainly key, but don’t thinkthat the only way to gain it is through miles and miles at very low intensity. While training should be highly individual, every athlete needs to hit each intensity each week to become a well-rounded and successful competitor.

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ask a pro

Don’t Be That Guy … Q:

I want to mix up my training and join some group workouts such as Masters swims and the local shop ride. What should I know before showing up so I don’t anger the natives?

I train in Tucson, Ariz., where besides spectacular weather, you will find some of the best group workouts in the country, including a large and competitive Masters program and the Shootout, a weekly road ride (read: race) that has been rolling out Saturday mornings for more than 30 years. If you don’t observe some specific rules of etiquette you can quickly find yourself under a barrage of tridork jokes and ridicule. I spoke to Jim Stites, the head coach of the Ford Aquatics Masters squad at the University of Arizona, and he gave me the dirt on the top 10 group swimming faux pas:

Finishing a swim and not moving over to allow others in the lane to finish to the wall.

9 8 7

Executing a turn on the "finish" side of the lane. Disregarding the pace clock.

Disrupting the flow of a lane by not following the set design (i.e. starting out too fast or too slow).

6 with samantha mcglone 46

triathlete.com | February 2011

Repeatedly touching, grabbing or groping the feet of the swimmer in front of you without passing.

Talking or socializing while the coach is explaining the set.

Leading the lane without understanding the set or intervals.

Arriving to practice after the main set has begun, forcing a side-by-side lane to circle swim.

Choosing the wrong lane (too fast or too slow).

If it sounds like swimmers are anal retentive, some cyclists take elitism to a whole new level. Here are some key things to remember when riding in a pack or organized road ride: • Don’t ride a triathlon bike on a group ride if you can help it. Bring a road bike or if you must ride a TT bike stay off the aerobars in the pack. • No one cares about your VOmax or your lactate thresh2 old. Obsessively checking your heart rate monitor to make sure you are “in the zone” is also out. Go with the flow of the ride and leave the gadgets at home. Watts are the only numbers that count. • Drafting is legal and encouraged in cycling. Don’t leave a big gap between you and

the rider in front. Point out obstacles, bumps, potholes and road signs for the riders behind you. Do not swerve suddenly at the last minute to avoid something in the road. Learn how to bunny hop. • If you puncture in the pack, raise your arm to signal that you have a flat tire and pull smoothly to the right, out of the group and onto the shoulder of the road to fix it. • Look a few riders ahead to see when the pack is accelerating or slowing down suddenly. Be aware and ready to respond to anything. • Compression socks on the bike are a no-no. Cyclists use them but they are considered strictly post-ride recovery attire. • Store stops are your friend. Take the opportunity to rest and fuel up or you will get dropped by the caffeinated, sugar-rushed pack on the way home. Don’t be discouraged by these long lists of rules. Most training groups operate under a “more the merrier” philosophy and are happy to have new members. Smile, introduce yourself and chat with the regulars. Mention that you are new to the group and ask the more experienced athletes for some tips. There is no faster way to make friends than to ask an athlete to share his vast knowledge (accurate or not) with a rookie.

Nils NilseN

Leaving 5 seconds behind the swimmer in front of you (10 seconds is considered the rule unless the lane is particularly crowded).

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I’M A TRIATHLETE

Upon retirement, the former Major League outfielder known for playing “with his hair on fire” got instantly hooked on triathlons. His sights are now set on Ironman Arizona. BY ADAM ELDER

TRIATHLETE.COM | February 2011

ERIC'S TRAINING REGIMEN

Though he admits he should probably seek the help of a coach, Byrnes currently trains on his own. His routine: Day 1: Long run—10 miles Day 2: Long ride—up to 40 miles Day 3: Swim day—up to 2500 meters Days 4-7: Brick workouts. Short swim with a bike ride; short bike with a run; or short swim with a run. Other days, he combines all three, at shorter distances and high speeds.

JON WILLEY, ARIZONA DIAMONDBACKS; MICHAEL STEVENS, ZAZOOSH.COM

Eric Byrnes

Eric Byrnes was always known for his uncommon hustle, whether running out fly balls and grounders, or making kamikaze diving catches in the outfield. When he retired in the spring of 2010, nobody expected a player with his intensity to sit still for long. “Triathlons have always intrigued me,” Byrnes says. “Every year whenever Kona would come on TV, I’d sit down and watch. It was something I knew I wanted to get into after I was done playing.” The California native, who’s always looked more surfer than big-leaguer, entered his first triathlon in September, the Pacific Grove Triathlon near Pebble Beach. He brought along his surfing wetsuit and his only bicycle—a beach cruiser. The race went thusly: “I couldn’t swim 50 meters without stopping,” says Byrnes. “I’m freaking out thinking I’ve got no chance, I’m gonna drown in the water. It kept going and going! It took me six to seven minutes to strip down my wetsuit, dry off my feet and put my socks on, so my

transition was terrible. And then I got on the bike, and people were flying by me—it sounded like Mack trucks going by.” Undeterred, Byrnes started pumping his beach cruiser, passing a few people and putting up a respectable time, then running 6:30 miles. Lessons learned, the intensely competitive Byrnes vowed to improve. He bought a proper bike, practiced swimming freestyle (he swam breaststroke in his first race) and won his division at his second race, in Phoenix, where he’d spent four seasons with the Arizona Diamondbacks. At the podium the race emcee announced, “The winner of the Clydesdale division with a one hour, 20-minute time is Eric … Byrnes? Byrnesie? Are you kidding me?” Now three triathlons deep, Byrnes is fully hooked. The guy who “played anything with a score” as a kid trains seven days a week, can swim 2500 meters straight and flies on his new bicycle. Byrnes’ goals for 2011 are to compete in more Olympic-distance races, Escape from Alcatraz, a half-ironman and at Ironman Arizona. “I had no idea what to expect going into the first one, but this thing has gotten into my blood, and I can’t get enough,” he says. Yet as much as he enjoys competing, Byrnes also digs the entire spectacle. “It’s such a great community,” he says. “That’s what I didn’t realize about triathlons— how fun they are. You get there and there’s music playing, and it’s all people who are obviously very successful and work-oriented, who love to go out, have a good time and push themselves.” Daily training should come easily to a former professional athlete, and Byrnes has integrated seamlessly. “I’ve realized it becomes somewhat of a lifestyle. The good thing for me is I’m 34 and retired. I have some time on my hands.”

The driven seek out new ways to push themselves. Zoot obliges with gear designed for a singular purpose: making athletes better. Lighter, uncluttered running shoes. Apparel that syncs with your body. And industry-best, customizable compression. Better training, better racing, better recovery. Whether you’re a triathlete or simply an athlete who tries, you’ll be amazed how much further you can go when your gear is as determined as you are.

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conFessions oF an age-grouper

Don’t Say a Word by holly bennett

triathlete.com | February 2011

Perhaps triathlon cheer squads would benefit from a basic lesson in what—and what not—to say. For example, “You’re almost there!” is a vastly overused and often erroneous statement. Anything within a mile or two of the finish is, in truth, almost there. Five miles out, with cramps coming in tsunamis, is not even close. Never lie to your athlete. If a racer looks strong, she feels strong, and she feels even stronger when you tell her so. Conversely, if she looks like hell, she feels like hell, and blatantly exaggerating by telling her she looks fabulous can actually worsen the effect. Offer realistic and helpful encouragement. “Keep on moving!” and “You can do it!” are fine options. And by all means, refrain from making subtle comments under your breath such as, “Ouch.” We hear that stuff. The best general rule for race-day hurrahs? Follow this simple tenet taught in childhood: If you don’t have something nice to say, don’t say a word. Hooting and hollering in enthusiastic yet unintelligible syllables is a perfectly acceptable alternative to flubbing one’s lines. And when all else fails, good old-fashioned hand clapping works wonders.

Refrain from making subtle comments under your breath such as, "Ouch." We hear that stuff.

hunter king

Countless books, articles, blogs and conversations are devoted to triathlon training tips for athletes. But what about training for the triathlon support crew— the friends, family, fellow athletes and random strangers who buoy us along the race course? Mostly, they do a darned good job of providing support and encouragement. But every so often, they miss the mark. Sometimes an accidental slip of the tongue can put a significant dent in one’s athletic confidence. In 2009, I traveled with triathlon legend Michellie Jones to race Ironman Australia. A few days before the event, we met up with MJ’s mother, Maureen, for lunch. After introductions were made and niceties exchanged, Maureen sweetly turned to me. “You’re racing, too?” she asked. “Yes!” I beamed. “Really? The whole thing?” We broke into laughter at her innocent query, though I couldn’t help but wonder if something from our brief encounter led Maureen to assume I was incapable of reaching the finish. Did I appear weak? Slow? Lacking determination? Fat? During Ironman Canada last summer—incidentally, my best Ironman race thus far—a friend who was also competing called to me from the side of the road. He happened to be serving a stand-down

drafting penalty at the time, but we can discuss karma later. “What are you doing all the way back here?” he yelled. Had he really just said that? As far as I could tell, I was having a decent race. But his comment threw me for a loop. It took me a few solid miles to regain my focus, stop hating on him and force his odd remark out of my head. Even the slightest annoyances are magnified under the race-day microscope. During one year’s Vineman triathlon run, I passed a gal in my age group, just as her boyfriend jumped in to pace her to the finish. His bizarre method of motivation involved blurting out a litany of truly tasteless jokes—jokes referencing a well-loved young celebrity who had recently met an untimely death. The guy simply would not shut up, nor would he peel off and allow his sweetheart to run solo. Try as I might to distance myself out of earshot of these two, they pulled up closer, running right on my heels, his rude jabbering blasting my backside. Finally, irked to an extreme, I stopped in my tracks, counted to 15 and then picked up running once again, satisfied to sacrifice my position in favor of my sanity.

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EMERALD SEAS

The Fujifilm Hamilton Island Triathlon, held Nov. 14 in the Whitsunday Islands, part of Australia’s Great Barrier Reef, included a 750-meter swim in Catseye Bay, a 20K ride around the southern part of the island and a 5K run around the marina and resorts. Aussies Ryan Fisher and Ashleigh Gentle won the men’s and women’s races, respectively. PHOTOGRAPH BY DELLY CARR

February 2011 | TRIATHLETE.COM

TRAINING TIPS

Recover Right

The fourth phase of a swim stroke is recovery. It starts when the arm exits the water and ends when the arm drops back into the water. The key to good recovery technique is to do as the name implies—recover. When a recovering arm is completely out of the water, it is not moving the swimmer forward in the water. Swimmers should use as little energy as possible during the

recovery. Try to relax all unnecessary shoulder, arm and hand muscles. Let the arm lift out of the water as if the elbow were attached to a puppet string. Relax the shoulder and arm as the hand swings forward in an arc. Novice swimmers can suffer from sore shoulders and fatigued muscles from keeping their hand close to their body during recovery. This is an example of unnecessarily expended energy that does not help with forward propulsion. Each athlete will have a natural recovery path based on personal flexibility. When the arm is almost fully straight in front of the head, let it drop into the water with a splash and a plunk. Once the arm is submerged, the strong catch phase begins and the relaxed recovery is over.

DRILL OF THE MONTH Fingertip Drag Drill performing the fingertip drag drill is: “Can I feel the water?” This drill forces the swimmer to keep the elbow high while her fingers stay close to the water. That position should be maintained all the way through the recovery phase. The difference between the drill and normal swimming is that normally you want to raise fingertips one inch above the water. This drill also focuses on relaxing the unnecessary muscles during the recovery phase. If the upper back muscles are too tense and tight, try making a wider arc on the surface with the fingertips.

The winter months are dedicated to long yardage in the pool, but it’s nearing time to mix up the training. Add these sets to your swim workouts and get prepared to swim fast right from the starter’s horn at the season’s first race. Make sure to complete a good warmup first. If you swim with friends or teammates, simulate crowded starts by swimming two or more people per lane. Weekly open-water swim sessions are also great places to practice. • Swim 6x25 yards fast with 40 seconds rest. When you push off the wall, swim as far as you can without breathing. Swim fast all the way to the wall and then rest. • Swim 4x75 yards with 30 seconds’ rest. Swim the first 25 yards very fast, like the start of a race, then settle into your long-distance pace for the remaining 50 yards. • Pull 100 yards and then rest five seconds on the wall and remove your buoy. Swim 50 yards with a strong kick to simulate the finish of a swim.

// SARA MCLARTY

TRIATHLETE.COM | February 2011

JOHN SEGESTA/JOHNSEGESTA.COM, FINGERTIP DRAG DRILL: NILS NILSEN

Many coaches use the fingertip drag drill to teach the proper arm position for the recovery phase of freestyle. It is a simple drill that can improve swimming technique and efficiency. It can be difficult for novice swimmers to be aware of each subtle movement involved in one complete stroke cycle. Swimming drills are the best way to improve body position awareness. When the fingertips drag along the surface of the water, a swimmer receives immediate tactile feedback that the drill is being performed correctly. A good question to ask yourself while

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Your Perfect Wetsuit Fit After the bike, a wetsuit is the biggest financial investment you make in triathlon. There is a wide range of prices so almost everyone can afford a good-fitting suit. And a good fit is the most important aspect of a wetsuit! Don’t even consider saving a couple of bucks by using Uncle Bob’s hand-me-down unless you share a lot of genetic similarities. The purpose of a wetsuit is to keep you warm in cold water, and it can only do a good job if it fits like a second skin. Critical fit points are around the neck to keep water out and around the core to keep body heat in. The fit should not interfere with your ability to swim. We always sacrifice a couple of inches of bare skin on our forearms to give our shoulders extra material to move freely. Think about your upcoming race schedule when choosing a new wetsuit. If a large percentage of races will be in cold water, opt for a wetsuit that offers full coverage. If you live in a warm climate and might get one or two races with water below 78 degrees, go for a sleeveless or shorty suit to avoid overheating on a warm race day. Xterra Wetsuits’ resident expert Liz Barlow says you should consider the following questions when selecting the right wetsuit for you:

Do I want a full sleeve or sleeveless model? Most triathletes wear wetsuits with sleeves because they add buoyancy and reduce drag, which allow for a faster swim. Also, cold water can warrant sleeves for warmth alone. On the other hand, some triathletes prefer sleeveless wetsuits because they can be less tiring on the shoulders, they maintain the natural feel of the water, and they’re the quickest to remove if you’re concerned about a fast T1 time. This is really a question of personal preference and will depend on the unique needs of the athlete.

How much should I spend? You don’t have to spend an arm and a leg for a decent wetsuit, and the decision of how much to spend should be informed by how often you plan to race and your specific needs in a wetsuit (the more technically tricked out the suit is, the more expensive it will be). Xterra Wetsuits cost between $99 and $750, depending on the model and style you ultimately select.

How-to video: Learn how to pick the right wetsuit for your needs on your phone or at Triathlete.com/rightwetsuit.

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// SARA MCLARTY & JULIA BEESON POLLORENO

TRIATHLETE.COM | February 2011

ILLUSTRATION BY RODNEY STROUP

What size am I? To determine your size, be sure to reference the sizing chart provided by the wetsuit brand. Xterra Wetsuits offers a sizing chart based on gender, height and weight. Purchasing the correct size is essential—swimming in a poorly fitting wetsuit is not only uncomfortable but will also slow you down. If you have questions about the proper size, don’t hesitate to contact the wetsuit provider. Xterra Wetsuits provides customers with a 30-day return/exchange period so they can swim in a wetsuit before making a final purchase decision.

Is the wetsuit race legal? Last fall, the World Triathlon Corporation announced new regulations for wetsuits and speedsuits. It’s important to review regularly the regulations of each sanctioning body (USAT, WTC, ITU). Xterra Wetsuits are legal under the new WTC and USAT regulations. Before investing in a new wetsuit or speedsuit, check the guidelines to ensure that it is legal.

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MOVING ON

After five years in Clearwater, Fla., the Ironman 70.3 World Championship is moving to Lake Las Vegas, Nev. The bike course has been widely criticized as unsafe and unfriendly for a non-drafting race that accommodates 1,800 athletes. The 2010 race, held Nov. 13, was won by first-ever defending champion Michael Raelert of Germany and Great Britainâ&#x20AC;&#x2122;s Jodie Swallow. PHOTOGRAPH BY TIM CARLSON

February 2011 | TRIATHLETE.COM

TECH SUPPORT

Winterize Your Ride It’s time to start getting in shape for the upcoming race season, but Mother Nature hasn’t received the memo. Use cold-weather components such as these to keep your bike on the road and in excellent working condition leading into the early training season.

Weatherproofing

Lights

Grime is the enemy of crisp shifting. Dirt, sports drink, sand or other muck in the housing prevents the cable from sliding smoothly, causing shift quality to suffer. The Gore Ride-On Sealed Low Friction System preserves shift quality by using three layers of protection to seal off the housing. The cables themselves are coated with a thin layer of Teflon that noticeably reduces friction whether the housing is clean or dirty. Next, a plastic sheath lines the inside of the housing and partially seals it off from dirt. Finally, an accordion-like rubber grommet covers the opening where the cable enters the housing without interfering with derailleur function. The result of these three layers of protection is a cable system that stays cleaner than a standard set through the winter. This system is a must-have upgrade for trainer-haters. We typically prefer liquid chain lube to wax-based tubes such as Finish Line , except in wet conditions. The thick, viscous nature of the Finish Line lube helps it stick to the chain and, although it picks up dirt from the road, keeps the links lubricated even on a wet road.

The winter solstice has passed, but the days are still short. Keep yourself safe (and legal) by always riding with lights at the front and rear of your bike. Fizik Blink is a sleek little light that plugs into the accessory mount on the rear of every Fizik saddle, although it isn’t very bright. If you are on a different saddle, lights such as the Sigma Tail Blazer and Knog Boomer mount to your bike and flash brightly to keep cars off your tail. We like the Boomer for its combination of brightness, ease-of-use and style. For the truly green cyclist, or if you hate changing batteries, the Cateye Hybrid is a solar-charged headlight that can store up to six hours of juice. It shines moderately bright LED light and scores major points with the eco-savvy crowd.

Burly Tires In the winter, with ice, rain and snow conspiring to send you skidding off the road, the right tires can make a big difference. The most important characteristic of a badweather tire is that it has to be big. A wide tire is capable of eating up small pebbles and maintaining traction on wet roads, so a 25c—rather than the standard 23c—tire is the best choice for winter training. Here are some road-tested tire options: The Continental Gatorskin Hardshell is perhaps the toughest and most durable tire out there. The Ultra Gatorskin is the only road tire we have seen withstand a full winter of trainer riding without needing to be replaced, and the Hardshell is even more durable. This extremely resilient tire has a rougher ride quality than the other two winter tires we tested. The Specialized Roubaix Pro is the best riding tire of the bunch. Specialized says its unique design—a 25c tire with a 23c tread—offers the smooth ride of a 25c tire and the nimble feel of a 23c tire. The tread is made of supple rubber that grips the road better than the other two but also tends to wear out rapidly on a trainer. The Schwalbe Durano rides smoother than the Gatorskin Hardshell and stands up to the trainer better than the Roubaix Pro. Its cornering feel and shock absorption also fall between the other two options. //AARON HERSH

NILS NILSEN

TRIATHLETE.COM | February 2011

Spin patrol

Can One Bike Do It All? As the bicycle specialist at the A2 Wind Tunnel in Mooresville, N.C., I repeatedly see that a dedicated triathlon bike generates significantly less aerodynamic drag than a traditional road bike, but that performance benefit comes with a sacrifice. Tri bikes are not well suited to riding in a group of cyclists or on sketchy roads, so an athlete either has to own two bikes or compromise between race-day speed and training-day functionality. A new generation of road bike has emerged with aerodynamic tube shapes, a design feature that is typically reserved for triathlon bikes. The idea behind this style of bike is to combine the functionality of a road bike with the straight-line speed of a triathlon bike. If you are looking for an all-purpose bike that is equally suited to a

Saturday morning group ride and a Sunday morning triathlon, this new generation of road bike might be the answer. These bikes ride just like a typical road bike but the question is: How much aerodynamic performance do these aero road bikes sacrifice compared to a truly dedicated triathlon bike? To answer that question, I compared the aerodynamic drag of four different bike-and-rider setups. The bike itself generates a significant amount of aerodynamic drag, but the rider’s body creates most of

(Fig. 2) track test

3300

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Traditional road bike and road position Aero road bike, moderate aero components in road position

2300

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triathlete.com | February 2011

Aero road bike, extreme aero components in road position Aero road bike , extreme aero components in triathlon position Triathlon bike in triathlon position

Tommy Penick

Drag in grams (grams normalized to 30 mph)

(Fig. 1) Drag in Grams vs. Yaw angle

the wind resistance, and a key difference between road and tri bikes is the geometry. Triathlon geometry helps a rider achieve an aerodynamic and comfortable position, so I tested both road and triathlon-style positions. The bike-and-rider combinations I tested were: 1. Traditional road bike with standard road components with a rider in a road position and a standard cycling kit. 2. Aero road bike, moderate aero components, road position and a standard cycling kit.

the data was averaged for the results below. In the end, the graph shows the results to be on par with the tunnel testing (Fig. 2). This test indicates that there are major differences in speed between the aero road bike and the standard road bike, even though the rider was in the same position. There is also a large difference between the aero road bike ridden in a road position and an aero road bike ridden in a triathlon position. The difference between the aero road bike ridden in a triathlon position and the triathlon bike, however, is very small. So can an aero road bike double as both a fun-riding road bike and a no-compromises triathlon bike? The tests I conducted show an aero road bike provides performance similar to a pure triathlon bike, but still sacrifices a little bit of aerodynamic performance. If you are trying to squeeze out every advantage, an aero road bike is not an equal substitute for a triathlon-specific bike. However, for those looking to have just one bike for every style of riding and racing, an aerodynamic road bike is definitely the best option.

CAMERON BROWN 10 X IRONMAN CHAMPION

3. Aero road bike, extreme aero components, triathlon position and a skinsuit. 4. Aero road bike (TT build), extreme aero components, triathlon position and a skinsuit. 5. Time trial bike. The first test measured the aerodynamic drag of each combination in the A2 Wind Tunnel. Both road positions were identical and both triathlon positions were also identical. The graph shows the drag differences between the bikes and positions tested in the conditions (Fig. 1). The wind sees the bike, components and rider as one complete system, so the drag savings cannot be attributed solely to the differences in position or equipment. The results show that the standard road bike and position has dramatically more aerodynamic drag than the aero road bike and road position. The difference between the two triathlon-position setups, however, is much smaller. Data collected in the wind tunnel provides reliable information, but triathlons aren’t contested in a wind tunnel. To measure how these aerodynamic differences translate to speed when riding on a road, I conducted a riding test on two Nascar tracks. The cyclist rode at a specific power level over an identical course in all conditions and I measured his average speed. These tests were run several times over several months under varying conditions, and

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View photos from our bike drag testing on your phone or at Triathlete.com/dragtest. Snap it!

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February 2011 | triathlete.com 2xu_HP_TRi_Prelim.indd 1

12/10/10 3:55 PM

TRAINING TIPS

3 Keys to Better Bike Handling BY LANCE WATSON

As triathletes we spend a lot of time training the cardio engine, working out to move us further or faster. However, a big part of success on the bike comes from your comfort in the saddle and ability to negotiate a course with expertise. It’s important to master the three fundamentals of safe, efficient riding: smooth cornering, descending and braking.

TRIATHLETE.COM | February 2011

Descending One area that tends to make newer cyclists nervous is descending down a hillside, particularly a technical one. A key is to ride within your skill set, practice and create small steps or goals for improvement. Pick a short descent that feels challenging but doable. Visualize the line you want to take, and stay relaxed while descending. Go down the first time at a speed that feels very in control. Repeat the descent a few times, each time trying to ride down a little smoother and quicker. As with cornering, track the line you want to travel with your eyes. Keep your center of gravity low for stability, and your rear end placed firmly on the back portion of your saddle to keep weight on your rear tire. Your arms, elbows and shoulders should be loose, as they are your shock absorbers.

Braking Your center of gravity should be low and back over the rear wheel, much like descending, to avoid flying over the bars while braking quickly. Seventy percent of your stopping power comes from your front brake, so use your rear brake when feathering the brakes, and both brakes for quick stops. Practice high speed stops. Pick a point (i.e. a painted line in a parking lot) and practice stopping on that line from higher and higher speeds. Come to a complete stop for a split second before reinitiating pedaling. Knowing how your bike can handle and brake is imperative for dealing with emergency maneuvers in racing and training. As for braking into corners, segmenting each corner into thirds (braking zone, turning zone and acceleration zone) allows you to maintain the highest speeds possible.

Other areas to consider are balance (practice picking up water bottles off the ground), riding with one hand, shoulder checking (both ways), hill climbing and efficient gearing. Riding behind experienced cyclists and mimicking their actions is a great way to learn. A final point to keep in mind: Relax your hands and body on the bike and smoothness will follow. Better bike skills allow you to transfer all your training improvements into race course performance gains, minimizing speed lost through feeling tight, unsafe or inefficient. Lifesport head coach Lance Watson has coached a number of Ironman, Olympic and agegroup champions. Visit Lifesportcoaching.com or write Coach@lifesportcoaching.com for coaching inquiries.

DELLY CARR/TRIATHLON.ORG

Smooth Cornering Turning a bike safely means making sure that your inside pedal is up and the outside pedal is down, applying pressure to the outside pedal (the tighter the turn, the more pressure is needed). In a sharp turn you will also want to lower your center of gravity. Getting down on the drops and lowering your inside shoulder will help you achieve this. Look where you want to go. If you look at the ditch, you will ride into the ditch! Create a cornering drill set by setting up a line of cones or water bottles and create a twisting, challenging loop or figure eight, alternating directions. Ride around the cones on alternate sides, “carving a turn” each time. Typically you want to take the straightest line possible through a turn. This means starting a turn wide, angling to the inside of the turn midway, and finishing the turn wide again.

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Subscribe or extend your Triathlete subscription and you’ll be entered to win the TYR Convoy bag line, valued at $745. To enter, simply return the attached subscription card or send your name and contact information to: Triathlete TYR Sweepstakes, 9477 Waples Street, Suite 150, San Diego, CA 92121. Sweepstakes offer expires 4/15/2011. No purchase necessary. Official rules listed in back of the magazine.

RAPP STAR

American Jordan Rapp, the 2009 Ford Ironman Arizona winner, overcame life-threatening injuries sustained after a hit-and-run bike accident last March to return to the field for the 2010 race on Nov. 21. His 8:16:45 effort, good for fourth place, made a bold statement about his return to top-level racing. PHOTOGRAPH BY PAUL PHILLIPS

February 2011 | TRIATHLETE.COM

TRAINING TIPS

Tailor Made Training Build a prep plan based on race terrain.

Most courses you encounter in racing are going to have specific profile characteristics that define their uniqueness. Some will have hills, others can be totally flat and there is certainly going to be a variety of undulations. Letâ&#x20AC;&#x2122;s look specifically at how you can develop your weekly training routes for the run segment so that you are ready for the course you will be targeting in a big triathlon. First, it is important to choose your run terrain profile based on the time of season you are in. During the early part of your year when you are laying your base fitness, try to pick runs that include all three types of profiles: flat, rolling and hilly. It is best to choose a specific profile for a specific workout rather than trying to target all three in every run. So one day you can run a flat loop, the next day one that has some 68

TRIATHLETE.COM | February 2011

rolling undulations and a third day one that has some fairly rigorous hills. Even if your races will be mostly one specific terrain, such as flat, variety early in the season helps to strengthen overall base fitness and give you strength that running just one terrain would miss. As you get closer to your key race or races, start to shift your days so that you have about 50 percent of your workouts on the terrain type of your competition and then split the other days up 25 percent each on the other two terrains. So for example, if you know you have a fairly flat run course, try to do half your runs on flats and only about 25 percent of your runs in hills and 25 percent on rolling terrain. If the bulk of your runs are hilly, this can really beat up your legs and require more recovery time. In the later part of your training when

you have added in speed work, include weeks during which you do fast running on the specific terrain of your race. When you do this, try to overemphasize the key aspect of the terrain. For example, if the triathlon you are targeting has a lot of hills, do speed work on terrain that is either steeper and/or longer than what you will encounter in your race. The steeper part is usually easy to do for running. The longer part may be impossible, depending on the course profile. But overemphasizing the key feature of the course will make the actual race seem relatively easy if you have done fast running on something more challenging than you will encounter at the event. Finally, consider the running surface you train on. Many try to find trails to do most of their runs on, which is great for saving your legs and joints, but not good for getting you ready for the muscle breakdown that you will encounter if your race is on pavement. If you do a lot of offroad running, it will be important to shift more of your running back onto roads as you approach your race, say within the final four to eight weeks, so that your legs strengthen up for the impact and breakdown that occurs on harder surfaces. This is especially important for long races such as an iron-distance triathlon, during which you will be running a full marathon. If every long run you did in preparation was on dirt trails, your quads would feel like hamburger meat before you got halfway through the marathon. So prepare early, but make that shift to harder surfaces gradually so that you adapt rather than just break down. //MARK ALLEN For more on building your base fitness read â&#x20AC;&#x153;Dear Coachâ&#x20AC;? on page 44.

training tips

again, it’s important to ease back into it. The risk of overuse injuries is higher when an athlete is ramping up training after time off. This risk is greatest in running, thanks to its high-impact nature. For this reason, Allen advises his athletes to do as he says, not as he did, and continue running a little through the off-season. “You can take time away from the bike and the swim,” he says, “but running is important to continue even in the offseason. Go out for easy, short runs to get some fresh air, to sweat a bit and to move your body. This keeps the tendons and ligaments strong so you will be able to handle the workout impact when you return to real training.” Good advice. But what if you take some time off running anyway? Use these three guidelines to avoid getting hurt when you start running again: Do the two-step. Divide the process of getting back into running shape into two steps. The first step is to gently allow your body to readapt to the stress of repetitive impact. Schedule only short, slow runs, preferably on soft surfaces, for the first three weeks. Don’t worry about building fitness. Save that for step two, which follows your three-week adaptation period.

Watch Your Step How to get up and running again after an off-season break.

triathlete.com | February 2011

Allen used to do nothing but surf for five or six weeks between his last race of the season and New Year’s Day. With time off comes a loss of tolerance for the volume of swimming, cycling and running that one can handle in peak shape. So when the time comes to start training

Listen to your body. Stop running and take an extra day or two of rest whenever you feel worrisome pains. A little restraint here will spare you from a much longer forced break due to injury. //matt Fitzgerald

Delly carr

You don’t have to swim, bike and run year-round to have success in triathlon. In fact, you’ll probably be most successful if you take a short break from training once a year to let your body recuperate and recharge your motivational batteries. Six-time Hawaii Ironman champion Mark

Obey the 72-hour rule. Your bones, muscles and connective tissues need time to recover and strengthen in response to the stress of each run. For this reason it’s best to run less frequently than you might normally do during the first few weeks of running—once every three days is a good rule of thumb.

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February 2011 | triathlete.com

training tips

Speed Work in February?

It is wintertime in New England. The lakes are frozen. It’s hard to even imagine doing a triathlon. Jarrod Shoemaker’s first race of the year is many weeks away, and yet here he is, sprinting full speed up a hill near his home in Maynard, Mass. What the heck is he thinking? Traditional methodology in endurance sports training forbids speed work during the “base phase” of training. Athletes are supposed to train exclusively at low intensities at this time and wait until the race season begins to start working on speed. But standard practices in speed training are evolving, and Shoemaker’s coach, Tim Crowley, is part of the new guard. “I believe that, with the exception of a week off or so following the last race of the season, some form of speed should be

included in every training week, year-round,” Crowley says. The rationale is pretty simple: Triathletes need to develop speed to get the best possible results in races. When they remove speed training from their regimen in the winter, they lose the “snap” they gained over the summer, leaving them at square one when the next race season rolls around. Whereas if they keep speed training in their program over the winter, they can actually build on the gains they made during the summer. “Use it or lose it,” Crowley says. But wait a minute. Isn’t this a recipe for burnout? After all, the reason endurance athletes have traditionally avoided speed work during base training is that highintensity exercise is stressful, so athletes

How do you keep your nervous system and fast-twitch muscle fibers tuned up for quickness? Coaches tim Crowley and Cliff English sprinkle a small dose of fast running into their athletes’ programs twice a week during the winter. Here are three examples to try: Fartlek pickups: Once every five to six minutes during an easy run, break into a relaxed sprint for 50 to 100 meters. Steep hill sprints: after completing an easy run, run 6x10-second sprints up a steep hill (8 percent to 10 percent). Walk back down the hill to recover between sprints. Downhill accelerations: after completing an easy run, find a gentle hill (2 percent to 3 percent) and run 6x100-meter downhill accelerations, starting at 10K race pace and gradually accelerating to a full sprint at the end. rest 30 seconds between accelerations.

need a break from it now and then. Crowley and other coaches in the new guard are not advocating a uniform approach to speed training throughout the year, however. Instead they have their athletes perform a very small amount of speed training during the winter that allows them to maintain their speed without the stress doled out by the challenging track workouts to come in the racing season. “Off-season speed work for me is not the traditional speed training in which an athlete flogs himself at the track, for example running 16 times 400 meters,” says Cliff English, whose roster of elite triathletes includes Tim O’Donnell and T.J. Tollakson. “It’s more about keeping the nervous system and fast-twitch muscle fibers tuned up for quickness.” //matt FitzgeralD

triathlete.com | February 2011

Performance Undies

Gear BaG

See and Be Seen Running in the dark can be safe if the proper precautions are taken. Outfit yourself with highly visible clothing and other safety gear before you hit the roads. Brooks Nightlife Infiniti ½ Zip, $74.95 This top is the runner’s equivalent of the neon orange construction vest. Its green fabric is so bright that it’s nearly incandescent. It is a moderately warm layer that is perfect for a 40-degree night, but the Nightlife Infiniti isn’t a good outer layer in really bad conditions because it isn’t wind or water resistant. Brooks.com

Fuel Belt Headlamp, $23.95

triathlete.com | February 2011

Road ID Firefly Supernova, $12.99 These simple little lights can be clipped onto a piece of clothing or wrapped around an ankle with a Velcro strap. They don’t illuminate the road but the little bulb, offered in several colors, effectively alerts cars of your presence and are light, durable and cheap. They should be your first nighttime running safety purchase. Roadid.com

Saucony Kinvara Vizi-Pro, $90 The Kinvara Vizi-Pro is a minimalist running shoe designed for maximum visibility. The shoe itself is a lightweight, neutral trainer/racer hybrid. It has the nimble feel of a racing flat and enough cushion under the forefoot to be used as an everyday shoe. The neon orange upper isn’t reflective, but the color alone attracts attention in dim light and makes these shoes the first thing visible in an approaching headlight. Saucony.com //aaron hersh

Movmoda Lingerie For active women, Movmoda recently introduced a line of performance lingerie, which includes undergarments that are both flattering and functional. “Blending the fabric of a fine piece of European lingerie with a comfortable pair of workout pants,” claims founder Kerry Mann, the apparel is made of a blend of nylon microfiber and Lycra elastomer. The material, made in Italy, is good at wicking moisture away from the skin. The bandeau bra and booty panty, which come in a variety of color combos, can be worn under workout clothes, or for women who like to dress minimally during training sessions, alone. //aaron hersh & Julia Beeson Polloreno

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The headlamp sends bright LeD light up the road to alert oncomers (because you’re running on the left side, right?) of your presence and helps illuminate the road ahead. Fuelbelt.com

Sugoi Wind Briefs It’s important to keep hands and feet warm during a winter workout, but any male triathlete knows those aren’t the most important extremities to protect from the elements on a cold day. The Midzero Wind Boxer is a fleece-lined pair of boxer briefs with an additional layer of wind protection right where guys need it most. The tall elastic waistband doesn’t create any pressure points and the fleece lining feels great. At $40, they cost more than your basic boxer, but they are worth every penny.

triathlete.com | February 2011

twenty questions michael raelert with

Just weeks before German Michael Raelert defended his Ironman 70.3 world title in Clearwater, Fla., he was in Kona for the Ford Ironman World Championship acting as support crew for his older brother (and coach) Andreas, who battled with Chris McCormack in the final miles of the run to take second place. Michaelâ&#x20AC;&#x2122;s stellar yearâ&#x20AC;&#x201D;highlighted by 70.3 wins in Clearwater, California and Germany, as well as at the 2010 Avia Wildflower, makes him part of a serious power pair and one to watch in 2011, when he plans to make the leap to the Ironman distance. Here he answers 20 reader questions and reveals his plans for a Raelert versus Raelert showdown on the shores of Kona.

EditEd by Julia bEEson PollorEno | PhotograPhs by nils nilsEn

February 2011 | triathlete.com

found someone who believes in me and my dreams and always gives me the support I need, even when it gets tough and I have to leave home for a couple months. And I am so thankful to my family in Rostock, Germany, for joining me on this adventure.

What tips do you have for planning a training week and nailing key workouts without going into them tired from each day’s training? Andy and I always plan in advance. Before key sessions or key weeks we make sure to be fresh. I always try to be prepared as best as I can for a key session with all the things I can influence (sleep, nutrition, etc.). When the session still gets ugly I cannot really be upset because I tried my best. And when everything goes wrong I can still blame Andy.

What is a typical meal after training hard? Fresh cooked veggies with whole-grain noodles or rice and fresh poached fish. If I am too tired I just grab some Powerbars and protein powder for an icy shake.

How do you feel about the 70.3 world championship moving from Clearwater to Las Vegas? Kona became synonymous with the Ironman—the hardest singleday event in the world, the ultimate sport challenge. Keeping Ironman 70.3 in one unique spot could create the same effect. Today, if you talk about Clearwater everybody knows that this event is the world championship. I hope Vegas can get the same synonym status.

What are the best and worst things about having a brother who is also one of the world’s top triathletes? Are you two competitive with one another? Are we competitive? All the time. Not only in sport, but even just in our daily routine—like who can chew gum longer or calculate numbers faster. But seriously, our situation is unique in our sport and a big advantage for both of us. And

triathlete.com | February 2011

it goes in every life direction. Every success and every loss we celebrate or take care of each other. Of course we sometimes fight like brothers but always hug in the end—most times after five minutes.

Do you think you will make the jump up to Ironman racing? If so, will you race Kona in 2011 against Andreas? I will definitely race Ironman and, of course, Kona 2011. Andy and I will compete at the same race, but not against each other. If Andy has his perfect day I will also have my perfect day, even if I finish last. Nobody holds back for another competitor in such an important race.

How do you balance training with your personal life? Are you single? Life can be challenging, it doesn’t matter if you are a professional triathlete or a full-time mom. I am lucky because I

Do you train with a power meter? If so, do you race by riding to your power number or off of perceived exertion? I don’t train with a power meter yet, but it is a resource I might have to explore. I am still pretty old school; I leave the house and have a last look at the clock and next look when I get back home. I train by feel and count my kilometers at an average of 30 kph [about 18.6 mph]. And it works for me. Otherwise I would be too stressed out always following the numbers. In races I try to go as hard as I can but still back off my total max.

What are you most thankful for in the sport of triathlon? Triathlon gives me a direction in this crazy world. It helps me create my personal goals and dreams and stay focused on things I really care about. I have learned to handle defeats and get out of personal holes. And it is so cool to see people who also get inspired like I did.

What is the best advice you have ever received? Nothing is impossible. You write your own story, set your own goals and your own limits (advice from Andy Raelert).

Who are your role models in both sport and life? My brother Andy. And maybe my dog, Jenna. She is so happy just to chase a tennis ball.

What were you thinking when you came out of the water at Clearwater about a minute behind the leaders? I was absolutely freaked out. I had the thought, “You can’t win the race in the swim but you can lose it in the swim” in my head. It was really hard to clear my mind and relax. I tried remembering what Andy said to me before the race: “The race is over at the finish line, not after the swim, bike or during the run. You are one of the best swimmers, bikers and runners. And you still have fourth gear—your head. Use it.”

Who are the other competitors that you are most concerned about and watch most closely? Mostly Filip Ospaly, Tim O’Donnell, Matty Reed, Joe Gambles, Reinaldo Colucci, Sylvain Sudrie, Kevin Collington, Richie Cunningham, Paul Matthews.

Obviously you and Andreas have good athletic genes! What is your athletic background? Did you grow up doing any competitive sports? I think only 5 percent to 10 percent comes from your body or genes and 85 percent comes through discipline and hard, hard work. I started swimming at age 4, played table tennis, volleyball and other sports. Between 11 and 14, I struggled through life but I got back on my path around 15 or 16 with triathlon.

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What would you be if you weren’t a pro triathlete? There’s a ton of things I am interested in and would like to explore. Politics is one. There are few politicians who have vision and believe in a better world and want to

change something. It is really competitive as well. Or a kindergarten teacher. Or even a farmer and look after my own cows and corn.

What is your favorite piece of training gear? Does Andy count? Otherwise my house clock for riding. I mostly see it after two-and-a-half hours when I leave and come back again. It doesn’t freak me out during the training.

How many hours per week did you train in your preparations for Clearwater? There are two ways of counting training hours. One is the net time (just training time) and the other gross time (driving to the pool, changing clothes, shower, etc.). The net time is between 30 and 35 hours per week and the gross time is between 50 and 65 hours. I swim five to six times, ride five to six times and run six to nine times (which includes two speed sessions).

Any training advice for those looking to make the jump from Olympic racing to half-iron distance? What’s a good 70.3 race course you recommend? Get mentally prepared. Four to six hours is a long time, and the race is only over at the finish line. Know that when it hurts, you are not the only one hurting. Look toward the goal, and don’t get stressed out between the start and finish. There are so many cool races, but a really good race is Ironman 70.3 Switzerland in Rapperswil. Two laps of hilly riding and flat running make it really entertaining.

What do you eat/drink before and during a 70.3 race? Three days before a race I eat a lot of carbohydrates, such as noodles, rice, pizza. On race morning, mostly gummy bears, Power Gels and a lot of water, coffee and some energy drinks. During the race, I eat four to eight gels and drink one water bottle with a bit of salt. If it’s getting really ugly during the run, I look for a Coke.

You and your brother have the reputation of being two of the most approachable, friendly and modest triathletes on the pro circuit. How do you stay so grounded? Wow, thank you. We are just 100 percent authentic. If someone races better or faster, there are no excuses or negative words. He was just better, and all I can offer is respect and congrats.

What are your goals for 2011? Stay healthy and happy. Help Andy for his perfect day in Kona. Be on the podium in Kona as well. Defend my world title in Las Vegas.

February 2011 | triathlete.com

love on the

Swim, Bike and Run the challenge of merging love with multisport has inspired a Facebook page (“how to date an endurance athlete”), a book (“how to date a triathlete”) and countless off-color jokes. training and competing certainly can take a toll on one’s energy stores, leaving little for relationships, family, sex and romance. Yet numerous triathlon-loving couples make it work just beautifully. in the spirit of St. Valentine’s day, we chatted with a half dozen well-known pairs to learn what makes these tried and true triathlon twosomes tick. By Holly Bennett

triathlete.com | February 2011

Luke McKenzie didn’t make a good first impression on Amanda Balding. The setting was a 2006 training camp ride in Cairns, Australia, and Luke had bonked badly. Seeing him on the side of the road, Amanda thought, “There’s always one idiot.” But an intriguing heart-to-heart conversation a few days later left them both dizzy with infatuation. They’ve traveled the world together, training and racing, ever since—sealing their commitment with wedding vows last October. Luke: Immediately after the camp, we were apart for several weeks. I e-mailed her constantly. It allowed us to get to know each other, minus the physical part. Amanda: I had been single for quite some time. I wasn’t interested in settling down or changing my lifestyle. But Luke was so similar—we both love to train hard, race hard, play hard and travel the world. We’re spontaneous— maybe even a little crazy. I knew I’d met my match. Luke: We’ve dealt with injuries and misfortune in our careers, as well as success. Being in it together, being there for each other has been incredible. Amanda: Luke is physically strong and mentally tough, but he’s also emotionally sensitive. I am his secret weapon of support! Plus our fun factor is through the roof. We work ourselves to the bone, but we have a bloody good time doing it. Luke: We don’t let training and racing rule our lives, but rather share a pure love for the sport, the people in our lives and the lifestyle we lead because of it. We’re lucky, and we’re totally on the same page. Amanda: Any drawbacks? Intimacy is something we share every day, but sex is sometimes forgone. We’re just too smashed from training.

DELLY CARR

February 2011 | TRIATHLETE.COM

Chris: Even though I’m the professional athlete, Sarah was a competitive swimmer in school, so she understands what it takes to succeed. We’ve been in this together since day one. Sarah: We’ve always shared the same goals. And not just in triathlon—we have similar families, similar backgrounds, we know everything imaginable about each other. Chris: Our involvement in the sport is pretty broad. I race, but we both work with our sponsors; we run a triathlon distribution business in Australia. We’ve built a life around the sport. Sarah: Early on, we chose to travel together. The longest we’ve ever been apart is three and a half weeks. Yet we never begrudge each other our independence. Chris goes off with the guys and I take time with my girlfriends. He’s also amazing with our daughters—he loves hanging out with them, no matter how hard a day he’s had. Chris: In April, Sarah’s running the Paris Marathon with her girlfriends. She just started running and cycling in the past year—I think her race career may take off while mine nears its end! Sarah: It’s really cool, actually. For the first time in our relationship, we’re running and riding together. Those are some of our best dates! Chris: In terms of intimacy, I can see how you might be in trouble balancing a regular full-time job, family and training. But for us? Not at all. I mean, what else is there to do in the afternoon? Sarah: It’s true! We’re always super busy, but we also have an amazing amount of flexibility, so it’s easy to make each other a priority. 82

triathlete.com | February 2011

nils nilsen

At Caulfield Grammar School in Melbourne, Australia, Sarah and Chris Legh’s parent-teacher conferences focused on how to handle the two high schoolers’ obvious attraction. But Sarah was dating a college guy, and it took Chris three years to win her away. When they finally got together, it was almost a foregone conclusion the connection would last a lifetime. Nineteen years later, they share a marriage, business, homes on two continents and a pair of gorgeous daughters.

Leanda Cave and Torsten Abel first caught each other’s eye at a triathlon in Portugal. Inspired by a note Leanda left with the hotel concierge, Torsten followed her, first back to training camp in Munich and, later, overseas to Australia. That was 1999; the couple married in the summer of 2010 and recently settled into a new home in Tucson, Ariz. Torsten: I grew up in the Bavarian Alps. It was idyllic, sheltered. I never intended to leave. But now I’m a world traveler. Leanda: In the beginning, Torsten talked with his eyes and hands, his engaging smile. Outside of Germany he struggled. He was very dependent on me. Torsten: I’ve tried to repay her over the years as a coach and training partner—it was something I could give back to her. Back then I was dependent on her financially, also. But we wanted to be together. If I stayed home, where I could work, we would be separated for too long. Leanda: I disagree with people who say, “Love is all you need.” It’s not always enough—not if the stress overwhelms the relationship. There was a time we had only my income and a mortgage and a ton of financial pressure. I finally cracked and walked away for a time. Then Torsten was invited to the States to become a coach. I saw him take a big risk, going outside his comfort zone and putting his own sporting career on hold, to build toward our future. Torsten: I fought for us! Things are easier now—we’ve learned money management skills, we’ve built a foundation. We’ve learned to communicate and become best friends. But we also have intense passion and attraction for each other. Leanda: Granted, during heavy training blocks we’re rarely intimate, but during our easier weeks and off-season, it’s on. The off-season for training is definitely the on-season for romance. Torsten: We’re both very romantic. We’d rather savor it when we can fully connect. If you love chocolate and eat it every day, at some point you reach saturation. But if you push it away, wait just a bit longer, then when you indulge you think, “Wow, I’ve never tasted chocolate like that before!”

February 2011 | triathlete.com

Hillary Biscay and Maik Twelsiek’s first date kicked off when

Hillary: It helps when you’re feeling the same way about one another. We were at a training camp in Kona when I came to the conclusion he was the one. Two weeks later, he proposed. Obviously we were on the same page! Maik: Hillary knows what she wants, always, and I’m pretty flexible—so it works. Hillary: I’m definitely the intense one, so his calmness is a good balance. But he’s also incredibly dedicated and tough. He’ll do whatever it takes on a daily basis, which makes me respect him not only as an athlete but as a partner. Maik: I only race a few times a year, so she is always there for me. I go to her important races, but can’t be at every one. I sometimes worry about her racing as much as she does—getting so tired. But her body seems to handle it. Hillary: We raced Ironman Lake Placid together last summer. Maik won, and I had a horrible day. I was determined not to talk about my race and instead focus on celebrating his victory. I refused to put a cloud over what he had achieved. Maik: But a week later she dragged me to a 50-mile trail run. Hillary: That was what I needed to feel better about my Ironman—a new adventure. Poor guy, he ended up pacing me for 27 miles, through the middle of the night. It must be love! 84

triathlete.com | February 2011

nils nilsen, tara minto

Hillary was stranded without a ride home after a race in Noosa, Australia—after she coyly asked her friends to leave. Their ride detoured for ice cream and later, dinner. Several weeks of stall tactics—a lost passport, a missed flight—later, and the two had cemented their connection, agreeing to spend summer 2009 together at Maik’s home in Germany. Fast-forward a year, and the couple was engaged.

Nerida and Craig Alexander first met as 17-year-olds on a beach in New South Wales, Australia. Their summer romance was initially short-lived, as a term abroad took Nerida overseas and Craig remained in Australia. Four years later, Nerida accepted an invitation to Craig’s 21st birthday party, and their connection was rekindled. The couple now boasts a 17-year history and two beautiful children, with hopes for a third. Craig: At the moment, my career is what we’re building our life around, as it is finite. However, the well-being of our children and family is a priority with every decision. If I saw Neri melting down every day—struggling with the kids, home schooling, managing all my career logistics—I would retire, without question. Family comes first. Nerida: Sometimes when I’m having a bad day, he suggests the lifestyle is too hard on us. I always tell him to ask me again tomorrow. So far, we’re still going! Craig: Money was tight when we were first together. Neri worked full-time as a nurse to support us. I remember one race where I was really hurting with about 6K to run. But I couldn’t stop thinking about our broken heater and fridge. I buckled down and won. Nerida: He’s always performed under pressure, racing for our survival. We never argue about money. Granted, it’s not a huge issue now, but we still have the same spending habits as 10 years ago. I’m a bargain shopper. Craig: I think it’s harder on me when I’m racing. Neri pretty much goes on with life, but I’m the one missing home. I try to make my trips only a few days, unless she and the kids can join me. Nerida: But I also think it’s good for him to have that focused time away. And as often as he travels, as much as he’s in the spotlight, jealousy has never been an issue for me. Honestly, I think Craig is oblivious. Sure, women adore him, but he has blinders on. We’re solid. We love each other. It’s that simple, really.

A decade ago, Canadian Melanie McQuaid met Ross Taylor at a friend’s birthday party. Ross slipped a clever note in her purse, then proceeded to play hard-to-get when she phoned. But the couple finally connected and on their second date, Melanie moved right into Ross’ tiny bachelor pad with her fleet of muddy mountain bikes. Melanie: He was a baggy-pants downhiller when we met. Now he shaves his legs and wears spandex. He’s a super strong cyclist, but I’m glad he’s not a triathlete. I don’t want a colleague as a partner. Ross: I’m a high-end furniture builder/ designer/retailer/entrepreneur. I love what I do. We’re both extremely busy, successful people, and we admire that in each other. I’ve seen her work so hard for what she wants. Remember the altitude tent? Melanie: I sold my car to buy an altitude tent. A majority of the Xterra tour was at altitude, and back then I couldn’t afford to train away from home. That was kind of a trying time in our relationship—Ross and I sleeping in there together, sweating our asses off! But he was all in. We’re both all-in people. He’s also taught me to take time and reflect on things before reacting. I can be a bit of a hothead. Ross: We both have strong personalities. We were kind of rash in the beginning, and we went through a few rough patches, but we sorted things out. Now I think that’s part of what makes us a great match. Melanie: It’s important that our relationship doesn’t revolve just around me. I try to be a triathlete during work hours and a normal person the rest of the time. Most of our closest friends are not involved in racing. It’s not the No. 1 topic around the dinner table. Ross: We have a ton of common ground, but we also have different interests and talents. We love socializing. We ride bikes all over the world together. I’m an avid skier, and Mel wants to get more involved in that when she retires. She’s an amazing chef—a gourmet. Plus she’s developed an interest in collecting fine wines. Melanie: And Ross is happy to eat and drink, so it’s a good balance!

February 2011 | triathlete.com

Train Smartâ&#x20AC;Ś in Sickness and Health By Kristin Harrison | Illustrations by Hunter King

triathlete.com | February 2011

Triathletes refuse to miss workouts窶馬o matter how sick we get. But there are times when training during illness can be unwise, not to mention counterproductive. This cold and flu season, follow a few key guidelines to train smart and, if you do fall ill, recover fast.

February 2011 | triathlete.com

few months ago while training for the New York City Marathon, I came down with all the symptoms of a common cold—runny nose, headache, sneezing. I also had a cough that lasted for a week, then two weeks, then on to three. I kept working out, increasing my mileage and maintaining my usual frenetic schedule despite the exhaustion I felt. But then, that so-called cold pushed back. On a run that should have been 12 miles, I felt like I was running through concrete by mile 3. At mile 6, I began wheezing and gasping and had to stop. That finally got my attention. My doctor diagnosed me with walking pneumonia, a bacterial infection of the lungs. With a stack of prescriptions, an inhaler and a stern order for rest, I headed home. During the next four weeks of my slow recovery, I had to wonder: Had my training made me sicker? Should I have stopped exercising sooner? To find out, I dove into the research and interviewed numerous doctors and exercise immunology experts. Here’s their best advice for navigating the cold and flu season so you don’t miss weeks of training like I did.

Stay healthy by training smart. As triathletes, we like to train and race hard. But sometimes, this can make us more susceptible to getting sick. While moderate exercise can benefit the body, researchers have shown that intense exercise can decrease the body’s ability to fight off viruses. David Nieman, Ph.D., a leading expert in the field of exercise immunology at the Human Performance Labs at Appalachian State University, proved this with his famous study of runners in the 1987 Los Angeles Marathon. He and his colleagues followed 2,311 runners for two months before and for one week after the Los Angeles Marathon. They found that during the week after running, the marathon runners became sick at a rate six times greater than those who didn’t run. Numerous studies since have made similar findings, including a 1997 study of 42 triathletes who completed an Olympic-distance race and Nieman’s 2009 study of ultra-marathoners who competed in the 100-mile Western States Endurance Run. How much exercise can compromise your immune system and increase your chance of getting sick? For most of us, it seems to come after prolonged, heavy exertion of more than 88

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90 minutes. Additionally, runners who trained more than 60 miles per week doubled their odds of getting sick compared with those training less than 20 miles per week, according to Nieman’s research. But this doesn’t mean you have to stop competing. Instead, follow a well-designed training plan and avoid overtraining; be sure to eat a healthy, balanced diet; get adequate sleep; and avoid excessive stress, says Jason Glowney, M.D., a sports doctor at the Boulder Center for Sports Medicine and a former USA Triathlon All-American. In addition, be particularly vigilant about washing your hands. In general, no one knows your body better than you. As University of Houston exercise and immunology researcher Thomas Lowder, Ph.D., puts it: “There is a great quote by Supreme Court Justice Potter Stewart, who said, ‘I can’t define pornography, but I know it when I see it.’ This relates to athletes. You won’t become a stronger athlete in a week, but you can certainly become a weaker athlete by training when you’re sick.”

You can train with a common cold—in moderation. By exercising regularly, you are already taking a positive step to reduce your chance of getting the common cold. Researchers at the Fred Hutchinson Cancer Research Center in Seattle followed 115 women for a year and found that those who exercised moderately and consistently (45 minutes five days a week) experienced half as many colds as those in a sedentary control group. But it’s almost inevitable that you’ll get at least one cold this year. According to the National Institute of Allergy and Infectious Diseases, Americans suffer an estimated 1 billion colds per year, averaging two to four per adult. And if you’re like me, you push through the sneezing and congestion and keep swimming, biking and running. But should we? Thomas Weidner, Ph.D., director of the Athletic Training Laboratory at Ball State University in Muncie, Ind., conducted a study in 2002 to answer this question. He inoculated 50 people with rhinovirus, the common cold, and then divided them into two groups—one group exercised for 40 minutes every day, while the other group rested and remained sedentary. His findings were surprising: Neither group differed in the severity of symptoms or length of their colds.

“Nobody feels good when they have a head cold, but research says people can exercise,” Weidner says. “We found that cold symptoms do not get worse after working out.” But this doesn’t give you a green light to exercise as hard as you can. It’s vital to pay close attention to your symptoms and your effort level during workouts. “Light to moderate exercise is OK with a minor illness like a cold,” says Glowney. “But intense exercise has the propensity to make a relatively minor illness more severe.” According to the article “Exercise and the Immune System” published in Clinics in Sports Medicine, most experts define “moderate exercise” as 40 percent to 60 percent of your aerobic capacity and “vigorous exercise” as 70 percent to 80 percent of your aerobic capacity. But each athlete is different and must judge his effort based on how he feels. For triathletes, this can vary greatly by sport. If you are a weak swimmer, you might work a lot harder aerobically during an easy workout than you would on your bike, so you should adapt your training accordingly. If you do exercise with a cold, it’s more important than usual to pay attention to your hydration, says Andrew Hunt, M.D., medical director for USA Triathlon. You need “at least one good clear urination per day,” he says. Also, keep in mind that chlorine can be an irritant to your nose and lungs, so swimming in an overchlorinated pool can cause additional discomfort with a cold.

breaks down as infected cells slough off,” says Glowney, “leaving you more susceptible to a bacterial super infection on top of the pre-existing viral one.” There have also been reports of sudden death in athletes who were found post-mortem to have been suffering from bacterial pneumonia, another reason to back off. The bottom line: If you have a fever, shortness of breath, a heavy cough, vomiting or diarrhea, or feel exhausted even when not exercising, stop training until your symptoms improve.

Take time off with symptoms below the neck. Experts generally tell athletes to use the “neck rule” to help determine whether they are too sick to train. This means, if you experience symptoms above the neck—a runny nose, nasal congestion or sneezing—light to mild exercise might be of some benefit, says Dr. Glowney. But if you experience body-wide symptoms or any in your chest and lungs such as a fever, cough that’s not from post-nasal drip, fatigue or stomach issues, Glowney says, “A break from exercise is the best approach.” Why? Because below-the-neck symptoms can denote more serious illnesses—bronchitis, influenza, pneumonia— that, in their most serious forms, can require hospitalization and many weeks of downtime. As Dr. Hunt says, “Running while you experience symptoms below the neck won’t cause pneumonia. It might be pneumonia.” During illnesses like this, “The lining of the respiratory tract

February 2011 | triathlete.com

In the hot Seat By Lauren Ventura | photographs By d.n. andrews

Saddle-induced discomfort isn’t just an annoying and uncomfortable by-product of long hours spent on the bike—it can present major physiological problems that affect many triathletes’ overall quality of life. We dug into the oh-sodelicate topic to bring you important advice that will keep you happy and healthy on and off the bike.

For the past decade or so,

doctors and researchers have confirmed what many triathletes have long known but never fessed up to: Long hours and high mileage in the saddle can cause some serious sexual health issues. What starts with mere numbness or tingling in a male triathleteâ&#x20AC;&#x2122;s groin area during a strenuous cycling session can lead to long-term Cialis or Viagra use. What begins with a woman complaining of extreme discomfort in the saddle can lead to permanent swelling, nerve damage, or worse. These sexual health issues plague many endurance athletes, amateur and pro alike, but there are options out there to prevent them from derailing your training and overall health.

triathlete.com | February 2011

“The endurance athlete community doesn’t seem to want to know about it, and the cycling industry doesn’t want anyone to be aware of it,” says Irwin Goldstein, M.D., of the San Diego Sexual Medicine health-care facility. He is a urologist and researcher who has studied indepth the physical link between erectile dysfunction and bike saddles. “I just had a very famous cyclist come to my clinic,” Dr. Goldstein says. “They have a sponsor who God forbid should hear that they’re complaining about a real physical problem from riding on their bike. They’re afraid they’ll lose their sponsorship.” Although many of Dr. Goldstein’s patients were eager to talk to me about their saddle issues and their triathlon or cycling training, many would not provide their names. Except Danny Finneran. Finneran, a former professional cyclist who raced with Adageo Energy Pro Cycling and Rock Racing, retired in May 2009 from the sport at only 20 years old. “The cycling world is stubborn,” says Finneran. “No one wants to hear about my problem due to its potential to affect people’s jobs, the sport, managers, etcetera, so they just choose to shove it under the rug. And the athletes don’t talk about it, either, because it’s an issue of manhood and masculinity.” Finneran explains that although he had experienced tingling and numbness after riding, he never thought much of it. “Even Lance Armstrong said tingling is normal,” he chuckles. Then came a rude awakening early last year. “In February, I got a bike fit and two weeks after I had full-on ED,” he says. That’s when Finneran finally sought help. Doctor after doctor for months merely prescribed Viagra and sent him on his way. He was only 19. Everything changed after his consultation with Goldstein. “After taking three months off the bike, I realized that to one extent or another I’d been affected by a lesser form of ED for my whole career, not just after the bike fit,” Finneran says. He is still on the road Continued on page 129

A Question of Comfort After studying exercise physiology at the University of Colorado, Todd Carver’s first job was at the Boulder Center for Sports Medicine, where he first started using 3D motion-capture technology to analyze the motion of the cyclist (rather than taking static measurements). At the same time he started working with Specialized to help test its saddles. “I was privy to a pressure mapping system that we laid across the saddle,” says Carver. “The Specialized body geometry saddles for women were designed around eliminating pressure in certain areas.” He also traveled with the Specialized team to Hamburg, Germany, to work with a urologist studying 30 men on a variety of racing saddles, measuring things such as penile blood flow and pressure on the saddle. “From all my experience doing this kind of testing, a lot of times the problem is not the fault of the saddle; sometimes it’s just a poor position on the bike,” says Carver, co-founder of Retül, a company that uses a 3D motion-capture system designed specifically for bike fitting in the retail environment. The first thing Carver, based in Boulder, Colo., does with people who come to him complaining about saddle issues is raise the handlebars. “We don’t see this issue with mountain bikers, who sit more upright on the bike and back on their sit bones,” he says. “The issues arise more often with road cyclists and triathletes that ride in a more aerodynamic position. Fifty percent of the time we can bring the handlebars up a little and reposition the rider on the saddle in a comfortable way and get rid of the symptoms.” But the downside to that solution is that the rider is now in a less aerodynamic position. If you don’t want to compromise aerodynamic savings, Carver recommends switching to a noseless saddle style like the ISM Adamo. “If you talk to the urologists and the people who study sexual health, they’ll say the only thing you can possibly do to help is ride a noseless saddle. Anatomical saddles are quite nice because they allow you to ride forward in an aero position on the saddle and roll your pelvis forward while keeping pressure off those sensitive areas.” Carver says that women are typically more vocal about expressing their saddle issues, whereas men are a little more tight-lipped. “I hear about it more from women but I think the problems are different. For women, the complaint is pressure and the long-term effect is loss of sensitivity in areas. With men, there are two issues: erectile dysfunction and sterility. When you have too much pressure on the front of the saddle, the testes can ride further up and you can lose your potency. The only time I hear about that from guys is when they come from a urologist and say they’re having troubles in the bedroom.” Carver says that a lot of athletes just learn to deal with the discomfort, chalking it up to their active lifestyle. “A lot of people think it’s part of the deal with cycling.” It’s a widespread misconception Carver is working to correct one bike fit at a time. // Julia Beeson Polloreno

NILS NILSEN

TRIATHLETE.COM | February 2011

ou donâ&#x20AC;&#x2122;t have to risk losing your job or improvise childcare to squeeze in training for a 70.3-distance race into your already time-starved schedule. In fact, the step up from an Olympic distance to a half-iron event is more achievable than you might think. The mid-week volume is similar, making it obtainable for those who already put in 50-plushour work weeks. The longer weekend workouts, on the other hand, do require some planning around family and other responsibilities. This 16-week plan is designed for the busy athlete who has completed at least one sprint or Olympic distance triathlon. The training volume is moderate by most standards with a weekly average of between six and 12 hours. The program contains sufficient endurance work but with enough intensity to get you to your halfiron finish line feeling strong and accomplished.

By Duane Franks February 2011 | triathlete.com

Intensity and Heart Rate Zones (Note: For better accuracy, consult a fitness professional to get your heart rate zones based on functional or lactate threshold.) Zone

Description

Approx. maximum duration it could be maintained

Approx. % of Maximum Heart Rate

Rating of Perceived Exertion (RPE Scale 1-10)

Active recovery

All day low intensity activity

50-60%

Easy (<4)

Aerobic endurance

All day moderate intensity activity

61-70%

Easy to moderate (4-5)

Extended endurance/long race pace

Races lasting 3-5 hours. Most marathoners, century bike races

71-80%

Moderate (5-6)

Low to mid threshold

Races lasting 2 hours

81-85%

Moderate to hard (7-8)

Mid to upper threshold

Races lasting 1 hour

86-90%

Hard (8-8.5)

Supra threshold

Races or intervals lasting 3-10 min

91-95%

Very hard (8.5-9)

Max VO2 / anaerobic endurance

Intervals lasting less than a few min

95-100%

Near maximum to max (>9)

Week 1 (Aerobic endurance base & skills) Approx. hours: 6 Monday

Swim: 200 easy warm-up. 6x50s (25 drill; 25 swim) RI=5 sec. 4x50 kick with board; fins optional. 3x50 kick on side with fins alternating sides every 5 strokes. 200 easy cooldown. Total=950 yards. Note: Drills=left arm only, right arm, catch-up. Repeat.

Tuesday

Run: 30 min easy to moderate zone 1-2 run on mostly flat terrain. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 200 easy warm-up. 4x75 (25 swim; 25 drill; 25 swim). 2x50 easy kick with board; fins optional. 2x200 moderate pace; RI=15 sec. 100 cool-down. Total=1100 yards. Note: Drills=catch up, zipper, fist, sculling. | Bike: 45-60 min easy zone 1-2 ride on spin, stationary or road bike. Focus on comfortably high cadence (approx. 95-105 rpm) while pedaling in smooth circles. Stretch well after.

Thursday

Run: 30-35 min easy to moderate zone 1-2 run on mostly flat terrain. Count cadence (step cycles per min) for reference. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Swim: Time Trial (TT) to establish benchmark and 100-yard base pace. 100 easy warm-up. Swim 1000 yards continuously. Note: 500-yard split. Record time and divide by 10. Count number of strokes per 25 yards/meters. This is your 100-yard base pace and starting stroke count. 100 cool-down. Total=1200 yards.

Saturday

Bike: 80 min easy to moderate zone 1-2 effort on mostly flat to rolling terrain or trainer if inclement weather. Use gears to keep a steady 85-95 cadence. Focus on maintaining a smooth pedal stroke as much as possible. Stay properly hydrated during ride and replace lost fluids after.

Sunday

Run: 50 min easy to moderate zone 1-2 effort on flat to rolling terrain. If possible on dirt or other soft, stable surface. Stretch well after. Note: Your run duration should not exceed 10% above the time of your longest run in the past 3-4 weeks.

Week 2 (Aerobic endurance base & skills) Approx. hours: 6.5 Monday

Complete Rest Day: Light stretching only. Good day to schedule massage or other body work. Note that every other Monday will be scheduled as a complete rest day.

Tuesday

Run: 30 min easy to moderate zone 1-2 run on mostly flat terrain. Include 4x100 meter strides at cadence slightly higher than base (from last weekâ&#x20AC;&#x2122;s cadence count). Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 300 easy warm-up. 6x50 (25 drill of choice; 25 swim). 2x50 easy to moderate kick with board; fins optional. 4x100 at base pace (from TT); RI=10 sec. Focus on long and strong pulls with good follow-through at end of stroke. 100 easy cool-down with 50 yards of backstroke. Total=1200 yards. | Bike: 50-60 min easy to moderate zone 1-2 effort. Include 10 min of comfortably high cadence.

Thursday

Run: 40-45 min moderate zone 2-3 effort on rolling to hilly terrain. Lean forward, shorten stride and use arms to lead the rhythm of the legs while climbing. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Swim: 100 easy warm-up. Swim the following ladder starting each interval easy, building to moderate then to base pace in the final 50. RI=10-15 sec. 100, 200, 300, 500. 100 easy cool-down with 50 yards of breaststroke. Total=300 yards.

Saturday

Bike/Run Brick: Bike 80 min easy to moderate zone 1-2 effort followed with a quick transition and 20 min run at easy to moderate zone 1-2 effort. Reduce stride length and increase turnover to help transition into run. Stay properly hydrated during workout and replace lost fluids after.

Sunday

Run: 50 min easy to moderate zone 1-2 effort on flat to rolling terrain. If possible on dirt or other soft surface. Stretch well after.

Week 3 (Aerobic endurance base & skills) Approx. hours: 6.5 Monday

Swim: 200 easy warm-up. 4x75 (25 swim; 25 drill of choice; 25 alternate or IM stroke of choice); RI=5-10 sec. 3x200 at base pace; RI=15 sec. 200 easy cool-down. Total=1300 yards. | Bike: 45 min easy spin zone 1-2 at comfortably high cadence (95+ rpm).

Tuesday

Run: Warm up 15 min building from easy zone 1 to zone 2 for final 5 min. Jog 5 min easy then increase pace to threshold zone 3-4 effort for 20 min. 5 min easy jog cool-down. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 300 easy warm-up. 100 kick with board. 6x100 at base pace; RI= 10 sec. 100 IM or mix in alternate stroke (breast, back) on every other 25. 200 easy cool-down. Total=1300 yards. | Bike: 50-60 min easy to moderate zone 1-2 effort. If on trainer, spin bike or stationary bike then include 5 min of one-legged spin drills alternating every 15-20 sec.

Thursday

Run: 45-50 min easy to moderate zone 1-2 effort on flat to rolling terrain. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

triathlete.com | February 2011

Week 3, Continued Friday

Swim: 1400 reverse ladder: 500, 400, 300, 200. Allow 5-10 sec rest between intervals. Goal is to increase pace as the interval becomes shorter. Final 100 in last interval is easy cool-down. | Bike: 30 min easy zone 1 spin on trainer, spin, stationary bike or road on mostly flat course. Maintain comfortably high cadence.

Saturday

Bike: 1:45-2:00 moderate zone 2-3 effort on terrain of choice. Focus on smooth and steady pedaling. Stay low on drops or aerobars as much as possible. Stay well-hydrated with sport drink and gels.

Sunday

Run: 55 min easy to moderate zone 1-2 effort on rolling to hilly terrain. OK to increase to zone 3-4 on hills. If possible do this on dirt or other soft surface.

Week 4 (Recovery 1) Approx. hours: 4.5 Monday

Complete Rest Day: This will be a recovery week with less volume and intensity. Recovery weeks are important to allow your body to absorb the previous workouts and prepare for the upcoming increase in workload.

Tuesday

Run: 30 min easy zone 1 effort. Focus on good running form and turnover. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 100 easy warm-up. 8x75s (25 swim, 25 choice of drill, 25 back or breast); RI=5 sec. 4x50 kicking with fins and board. 2x100 pull buoys focusing on long glides; RI=10 sec. 200 easy cool-down. Total=1300 yards.

Thursday

Bike: 40 min easy zone 1 recovery spin on mostly flat terrain. Comfortably high cadence. Focus on good pedaling technique, applying pressure on pedals throughout full 360 degrees. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday Saturday Sunday

Swim: 1000 ladder: 100, 200, 300, 400. Increase rest interval from 10-30 sec as the intervals increase in length. Final 100 of the last interval is an easy cool-down. Swim/Bike Brick: Swim 1000 yards in a continuous relaxed effort. Focus on good stroke mechanics and feel for the water. Prepare for a reasonably quick transition to bike. | Bike: 60 min easy zone 1 effort ride on mostly flat to gently rolling terrain. Higher than normal cadence. Focus on smooth pedaling today. Run: 45 min easy zone 1-2 effort on mostly flat to rolling terrain. If possible on dirt or other soft surface. Stretch well after.

Week 5 Build 1 (Aerobic endurance strength & skills) Approx. hours: 7.5 Monday

Swim: 300 easy warm-up. 8x50 (25 drill of choice; 25 swim breathing on opposite side than normal). 3x50 easy kicking with board/fins. 3x150 on base pace; RI=15 sec. 100 cool-down. Total=1400 yards.

Tuesday

Run: Warm up 10 min building from easy zone 1 to zone 2 for final 5 min. Jog 5 min easy then increase pace to zone 3-4 effort for 25 min. 5 min easy jog cool-down. Stretch well after. Note that zone 3 is close to current marathon race pace and effort. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 200 easy warm-up. 100 easy kick with board/fins. 4x75 (25 swim; 25 choice of drill; 25 IM or alternate stroke); RI=5 sec. 6x50 with paddles (small size) and buoy; RI=10 sec. 3x200 on base pace; RI=15 sec. 100 cool-down. Total=1600 yards. | Bike: 50-60 min with 15-20 min at higher than normal cadence approx. 10 rpm higher than base.

Thursday

Run: 45-50 min easy to moderate zone 1-2 effort on flat to rolling terrain. Include 4x100 meter strides at slightly higher than normal cadence. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Swim: 1600 pyramid: 100, 200, 300, 400, 300, 200, 100. Goal is to swim the intervals on the backside faster than the front. Allow only 5-10 sec rest between intervals. Final 100 is easy cool-down. Total=1600 yards. OR swim approx. 1 mile open water in wetsuit (if you plan to race in wetsuit). Steady, comfortable effort. If possible swim with others and practice for the crowded mass start and drafting technique.

Saturday

Bike/Run Brick: Bike 90 min on rolling to hilly terrain. Moderate zone 1-2 on flats and 3 on hills. Practice drinking on bike. Prepare for a quick transition to run. Run 30 min at moderate zone 2 effort. Stretch well after and replace lost fluids.

Sunday

Run: 65 min on rolling to hilly terrain. Begin easy zone 1 then build to moderate zone 2-3 effort on hills. Stretch well after.

Week 6 Build 2 (Aerobic endurance strength & skills) Approx. hours: 8.5 Monday

Complete Rest Day: Take a few minutes to thank family, friends and co-workers who support you. Training for endurance events can make you become self-absorbed, so take the time to acknowledge others who have supported your training and racing goals. This appreciation will go a long way.

Tuesday

Run: Warm up 10 min building from easy zone 1 to zone 2 for final 5 min. Jog 5 min easy then complete 4-6 hill repeats of approx. 60 sec at moderate 4-6% grade. Increase to threshold zone 4-5. 2 min easy recovery jog between intervals. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim:400 easy warm-up. 8x50 (25 choice of drill; 25 swim); RI=5 sec. 2x100 easy pull with paddles and buoy. 5x100 at base pace; RI=10-12 sec. 4x50 kick moderate with board/fins. 100 cool-down. Total=1800 yards. | Bike: 45 min on trainer, spin, stationary bike or road on rolling to hilly terrain. Build intensity as you reach the top of each hill. Select higher gears with lower cadence for 25 min if on trainer. Maintain zone 2 effort on flats and zone 3-4 on hills.

Thursday

Run: 50 min easy to moderate zone 1-2 effort on mostly flat to gently rolling terrain. Include 5x100 meter strides at slightly higher than normal cadence. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Swim:Time Trial #2 to check swim progress and establish new 100-yard base pace. 200 easy warm-up. Swim 1000 yards continuously. Note 500-yard split. Record time and divide by 10. This is your 100-yard base pace. 300 easy cool-down. Total=1500 yards. | Bike: 45 min easy zone 1-2 effort spin. Include 3x4 min of high cadence spinning (approx. 100-105 rpm). Focus on smooth pedaling, holding upper as still as possible.

Saturday

Bike/Run Brick: Bike 1:45-2:00 on rolling to hilly course. Practice smooth pedaling while climbing, maintain zone 2 on flats and 3-4 on hills. Practice drinking and taking in approx. 120-240 carbohydrate calories per hour in sport drink or gels. Prepare for quick transition to run. Run 4 miles on mostly flat to rolling terrain at moderate zone 2 effort. Plan post-workout meal to include approx 1-1.2 grams of carbohydrate per kg of body weight (or 4 calories per 2 lbs of body weight) plus approx 10 grams (40 calories) of protein. This should be consumed 30-45 min after workout to help replenish muscle fuel.

Sunday

Run: 6-7 miles on rolling to hilly terrain if accessible. Trails or other soft surface preferred. Start relaxed zone 1. Maintain zone 2 on flats and 3 on hills. Stay properly hydrated during the workout and plan post-workout meal following yesterdayâ&#x20AC;&#x2122;s guidelines. | Swim: 1700 pyramid: 50, 100, 200, 300, 400, 300, 200, 100, 50. Goal is to swim the intervals on the backside faster than the front. Allow only 5-10 sec rest between intervals. Final 150 easy cool-down. Total=1700 yards. OR swim approx. 1 mile open water in wetsuit (if you plan to race in wetsuit). Steady, comfortable effort. If possible, swim with others and practice the crowded start and drafting.

February 2011 | triathlete.com

Week 7 Build 3 (Aerobic endurance strength & skills) Approx. hours: 10 Monday

Bike: 60 min easy spin at comfortably high cadence (95+ rpm).

Tuesday

Run: Warm up 10 min, building from easy zone 1 to zone 2 for final 5 min. Jog 5 min easy then complete 6-8 hill repeats of approx. 60 sec at moderate 6-8% grade. Increase to threshold zone 4-5. 2 min easy jog between intervals. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 200 easy warm-up. 8x50 (25 drill; 25 easy to moderate free). 5x50 easy pull with paddles and buoy. 8x100 on base pace; RI=10 sec. 6x50 kicking with fins, alternating sides every 5 yards. 100 easy cool-down with backstroke. Total=2050 yards. | Bike: 50 min on trainer, spin, stationary bike or road on rolling to hilly terrain. Build intensity as you reach the top of each hill. Select higher gears with lower cadence for 25 min if on trainer. Maintain zone 2 effort on flats and zone 3-4 on hills.

Thursday

Run 50 min at moderate zone 2 effort on rolling to hilly terrain. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Swim: Double ladder: 100, 100, 200, 200, 300, 300, 400, 400. Steady comfortable effort with only 3-5 sec rest between intervals. 100 easy cool-down. Total: 2000 yards. OR swim approx. 1.2 miles open water in wetsuit (if you plan to race in wetsuit). Steady, comfortable effort. If possible swim with others and practice for the crowded start and drafting.

Saturday

Bike: Bike approx. 35-40 miles on rolling to hilly terrain. Easy to moderate zone 1-2 effort on flats with hills at zone 3-4. Practice eating, drinking while riding and plan the post-workout meal following the previous guidelines.

Sunday

Run: 8-9 miles on flat to rolling terrain. Maintain steady easy to moderate zone 1-2 effort on flats with hills at zone 2-3. Stretch well after, replace lost fluids and plan postworkout meal according to previous guidelines.

Week 8 (Recovery 2) Approx. hours: 5 Monday

Complete Rest Day: This will be another recovery week with less volume and intensity. Good week to schedule massage or other body work.

Tuesday

Run: 30 min easy zone 1 effort. Focus on good running form and turnover. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 200 easy. 8x50s (25 drill, 25 swim); RI=3 sec. 2x50 easy to moderate kick with fins/board; RI=3 sec. 4x50 pull with buoy and paddles. 200 easy cool-down. Total=1100 yards.

Thursday

Bike: 40 min easy zone 1 recovery spin on trainer, spin or stationary bike or road on mostly flat terrain. Comfortably high cadence. Focus on good pedaling technique. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Swim: 1450 pyramid: 100, 150, 200, 250, 300, 200, 150, 100. Steady relaxed effort. 10 sec rest between intervals. Total=1450 yards. OR swim 30 min in open water in wetsuit (if you plan to race in wetsuit). Steady, relaxed and comfortable effort. Focus on stretching it out and gliding with the buoyancy of your wetsuit.

Saturday

Bike: 90 min easy zone 1-2 on mostly flat to gently rolling terrain. Focus on smooth and relaxed pedal stroke. Stay properly hydrated and fueled. Good day to be social but avoid group racing. Take a meal break midway through the workout. Stretch well after.

Sunday

Run: 45 min easy zone 1-2 effort on mostly flat to rolling terrain. Best if done on trails this week. Stretch well after and replace lost fluids.

Week 9 Build 4 (Race specific) Approx. hours: 9 Monday

Swim: 300 easy warm-up. 6x75 (25 bilateral breathing; 25 drill of choice; 25 swim); RI=5 sec. 3x50 easy kicking with board/fins. 5x200 on base pace; RI=15 sec. 200 cooldown. Total=2100 yards.

Tuesday

Run: Warm up 10 min building from easy zone 1 to zone 2 for final 5 min. Jog 5 min easy then do 2x15 min threshold pace intervals at zone 4-5 effort. 3 min easy jog recovery between intervals. 5 min easy jog cool-down. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 200 easy warm-up. 8x50 (25 drill; 25 easy to moderate free). 5x50 (25 alternate stroke; 25 moderate free). 5x200 on base pace; RI=15 sec. 6x50 moderate kicking with board/fins. 100 cool-down. Total=2250 yards. | Bike: 45 min on trainer, spin, stationary or road on mostly flat terrain. Include 2x12 min intervals at steady threshold zone 4-5 effort. 2 min easy zone 1 recovery spin between the intervals.

Thursday

Run: 50 min moderate zone 2 to effort on mostly flat to gently rolling terrain. Include 5x100 meter strides at slightly higher than normal cadence. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Complete Rest Day: Stretching and core exercises only. Take this opportunity to practice your pre-race dinner the night before. Plan your pre-race breakfast for tomorrow morning.

Saturday

Swim, Bike, Run Race Simulation: Practice pre-race breakfast at least 2-3 hours before start of training. Swim approx. 1 mile continuously in pool or open water. Start slow and build to what feels like race effort for the final 800 yards. Prepare for a quick transition to bike. Ride 40 miles on race course or similar terrain. Start at a comfortable zone 2 pace spinning at a slightly faster than normal cadence for the first 15 miles. Then increase to target race pace zone 2-3 effort for the next 15 miles. Prepare for quick transition to run. Run 3-4 miles on race course or similar terrain. Start with shorter strides and a faster turnover to help loosen up legs. Continue comfortable zone 2 effort. Practice raceday nutrition and hydration strategy according to the previous recommendation. Plan post-workout recovery meal following the previous guidelines.

Sunday

Run: Approx. 8-9 miles on flat to gently rolling course similar to race course. Build pace as you go. 20 min easy zone 1, 20 min moderate zone 2, 20 min faster zone 3. Balance is easy cool-down. Stretch well after and plan post-workout meal following previous guidelines.

Week 10 Build 5 (Race specific) Approx. hours: 10 Monday

Complete Rest Day: This will be another recovery week with less volume and intensity. Good week to schedule massage or other body work.

Tuesday

Run: 15 min warm-up building to zone 3 effort during the final 5 min. Run 4x100 meter strides at slightly higher cadence/turnover. Then perform 6x4 min intervals at near 5K race pace zone 5-6 effort. 3 min easy jog/walk recovery between intervals. 5 min easy cool-down. Stretch well after, replace lost fluids and plan post-workout recovery meal following previous guidelines. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 300 easy. 4x50s kick with board (fins optional). 4x200s at base pace, 20 sec rest between intervals. 6x100s at base pace with 10-12 sec rest between intervals. 200 easy cool-down with back and breaststroke. Suggest using pull buoys (no paddles) for 50% of this swim to simulate wetsuit buoyancy. Total=2100 yards. | Bike: 45 min on trainer, spin, stationary or road on mostly flat terrain. Include 3x10 min intervals at steady threshold zone 4-5 effort. 2 min easy zone 1 recovery spin between the intervals.

triathlete.com | February 2011

Week 10, Continued Thursday

Run: 50 min moderate zone 2 effort on mostly flat to gently rolling terrain. Stretch well after. | 15-20 min of stretching and core exercises.Strength train, Pilates or yoga option.

Friday

Swim: 200 easy warm-up. Swim 2400 yards in the following pyramid: 200, 400, 600, 600, 400, 200. Easy relaxed effort on all intervals. 100 cool-down. Total=2700 yards. OR swim approx. 1.3 miles open water in wetsuit (if you plan to race in wetsuit). Steady, comfortable effort. If possible, swim with others and practice the crowded start and drafting. Plan how you will pack your transition bag. Practice placing race numbers on belt. Equip shoes with fast lace locking system.

Saturday

Bike/Run Brick: Bike 45-50 miles on terrain similar to race course. Start at a comfortable zone 2 pace spinning at a slightly faster than normal cadence for the first 10 miles. Then increase to target race pace zone 2-3 effort for the next 30 miles. Prepare for a quick transition to run. Run 4 miles on race course or similar terrain. Start with shorter strides and a faster turnover to help loosen up legs. Continue comfortable zone 1 effort for the first mile then increase to target race pace zone 2-3 for the final 3 miles. Practice race-day nutrition and hydration strategy according to the previous recommendation. Plan post-workout recovery meal following the previous guidelines.

Sunday

Open-Water Swim: Swim approx. 1.3 miles open water in wetsuit (if you plan to race in wetsuit). Steady, comfortably and strong effort building to race effort during final 20 min. Practice sighting skills using landmarks to help navigate straight lines. If possible, swim with others and practice for the crowded start and drafting. | Run: Approx. 10 miles on flat to gently rolling course similar to race course. Build pace as you go. 10 min easy zone 1, 20 min moderate zone 2, 30 min faster zone 3. Balance is easy cool-down. Stretch well after and plan post-workout meal following previous guidelines.

Week 11 Build 6 (Race specific) Approx. hours: 12 Monday

Swim: 300 easy warm-up. 6x75 (25 swim; 25 choice of drill; 25 swim with bilateral breathing). 3x50 easy pulling with paddles and buoy. 6x200 on base pace; RI=15 sec. 200 easy cool-down. Total=2300 yards.

Tuesday

Run: Warm up 10 min building from easy zone 1 to zone 2 for final 5 min. Jog 5 min easy then do 3x12 min threshold pace intervals at zone 4-5 effort. 2 min easy jog recovery between intervals. 5 min easy jog cool-down. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 300 easy warm-up. 3x50 (25 drill; 25 swim). 4x50 (25 alternate stroke; 25 moderate swim). 4x300 building: (100 easy, 100 moderate, 100 fast); RI=15 sec. 6x50 sprint final 25; RI=20 sec. 150 cool-down with backstroke. Total=2300 yards. | Bike: 45 min with 30 min at zone 4-5 effort. Stay in low aerodynamic position.

Thursday

Run: 45 min easy to moderate effort on flat to rolling terrain. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Bike: 30 min easy zone 1-2 effort spin. Include 3x3 min of high cadence spinning (approx. 100-105 rpm). Focus on smooth pedaling, holding upper as still as possible. | Another opportunity to practice pre-race dinner the night before.

Saturday

Swim, Bike, Run Race Simulation #2: Practice pre-race breakfast at least 2-3 hours before start of training. Swim approx. 1.2 miles (2200 yards) continuously in pool or open water. Warm up 100 yards then rest for 5 min before simulating fast mass swim start effort. Start fast and try to settle into comfortably strong race pace within the first 200 yards and continue this pace to the end. Prepare for a quick transition to bike. Ride 55 miles on race course or similar terrain. Start at a comfortable zone 2 pace spinning at a slightly higher than normal cadence for the first 10 miles. Then increase to target race pace zone 3 effort for the next 10 miles. Prepare for another quick transition to run. Run 5 miles on race course or similar terrain. Start with shorter strides and a faster turnover to help loosen up legs. Continue comfortable zone 1-2 effort for the first 4 miles then increase to target race pace zone 2-3 for the final mile. Practice race-day nutrition and hydration strategy according to the previous recommendation. Plan post-workout recovery meal following the previous guidelines.

Sunday

Run: Approx. 12 miles. Build pace as you go. 20 min easy zone 1, 30 min moderate zone 2, 40 min at target race pace zone 2-3. Balance is easy cool-down.

Week 12 (Recovery 3)Approx. hours: 5 Monday

Complete Rest Day: This will be another recovery week with less volume and intensity. Good week to schedule massage or other body work. | This is a good time to have your bike inspected and tuned up as needed. Purchase new tires if possible to help prevent flat tires on race day. Do not wait until race week.

Tuesday

Run: 40 min easy zone 1 effort. Focus on good running form and turnover. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 300 easy. 8x50s (25 drill; 25 swim); RI=3 sec. 2x50 easy to moderate kick with fins/board; RI=3 sec. 4x50 pull with buoy and paddles. 200 easy cool-down. Total=1200 yards.

Thursday

Bike: 45 min easy zone 1 recovery spin on trainer, spin or stationary bike or road on mostly flat terrain. Comfortably high cadence. Focus on good pedaling technique. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Swim: Time Trial #3 to check swim progress and establish new 100-yard base pace. 200 easy warm-up. Swim 1000 yards continuously. Note 500-yard split. Record time and divide by 10. This is your 100-yard base pace. 300 easy cool-down. Total=1500 yards.

Saturday

Sunday

Run: 60 min easy zone 1-2 effort on mostly flat to rolling terrain. Best if done on trails this week. Stretch well after and replace lost fluids.

Week 13 (Peak 1) Approx. hours: 12 Monday

Swim: 300 easy warm-up. 6x75 (25 swim; 25 choice of drill; 25 swim with bilateral breathing). 3x50 easy pulling with paddles and buoy. 8x200 on base pace; RI=15 sec. 200 easy cool-down. Total=2500 yards.

Tuesday

Run: Warm up 10 min building from easy zone 1 to zone 2 for final 5 min. Jog 5 min easy then do 3x15 min threshold pace intervals at zone 4-5 effort. 2 min easy jog recovery between intervals. 5 min easy jog cool-down. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 300 easy warm-up. 3x50 (25 drill; 25 swim). 4x50 (25 alternate stroke; 25 moderate swim). 5x300 building: (100 easy, 100 moderate, 100 fast); RI=15 sec. 10x50; sprint final 25; RI=20 sec. 150 cool-down with backstroke. Total=3100 yards. | Bike: 40 min with 30 min at zone 4-5 effort. Stay in low aerodynamic position.

Thursday Friday

Run: 40 min easy to moderate effort on flat to rolling terrain. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option. Bike: 30 min easy zone 1-2 effort spin. Include 3x3 min of high cadence spinning (approx. 100-105 rpm). Focus on smooth pedaling, holding upper as still as possible. Final opportunity to practice pre-race dinner the night before.

February 2011 | triathlete.com

Week 13, Continued

Saturday

Sunday

Swim, Bike, Run Race Simulation #3: Practice pre-race breakfast at least 2-3 hours before start of training. Swim approx. 1.2 miles (2200 yards) continuously in pool or open water. Warm up 100 yards then rest for 5 min before simulating fast mass swim start effort. Start fast and try to settle into comfortably strong race pace within the first 200 yards and continue this pace to the end. Prepare for a quick transition to bike. Ride 50 miles on race course or similar terrain. Start at a comfortable zone 2 pace spinning at a slightly higher than normal cadence for the first 5 miles. Then increase to target race pace zone 3 effort for the next 45 miles. Prepare for another quick transition to run. Run 6 miles on race course or similar terrain. Start with shorter strides and a faster turnover to help loosen up legs. Continue comfortable zone 1-2 effort for the first 3 miles then increase to target race pace zone 2-3 for the final 3 miles. Practice race-day nutrition and hydration strategy according to the previous recommendation. Plan postworkout recovery meal following the previous guidelines. Run: Approx. 14 miles. Build pace as you go. 20 min easy zone 1, 30 min moderate zone 2, 50 min at target race pace zone 2-3. Balance is easy cool-down.

Week 14 (Peak 2) Approx. hours: 12 Monday

Complete Rest Day: Light stretching only. Good day to schedule massage or other body work.

Tuesday

Run: Warm up 5 min building from easy zone 1 to zone 2 for final 5 min. Jog 5 min easy then do 2x25 min threshold pace intervals at zone 4-5 effort. 2 min easy jog recovery between intervals. 5 min easy jog cool-down. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 300 easy warm-up. 3x50 (25 drill; 25 swim). 4x50 (25 alternate stroke; 25 moderate swim). 4x300 building: (100 moderate, 200 fast); RI=15 sec. 12x50 sprint final 25; RI=20 sec. 150 cool-down with backstroke. Total=2900 yards. | Bike: 40 min with 30 min at zone 4-5 effort. Stay in low aerodynamic position.

Thursday

Run: 40 min easy to moderate effort on flat to rolling terrain. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Swim: 200 easy warm-up. Swim 2400 yards in the following pyramid: 200, 400, 800, 600, 400, 200. Easy relaxed effort on all intervals. 100 cool-down. Total=2900 yards. OR swim approx. 1.3 miles open water in wetsuit (if you plan to race in wetsuit). Steady, comfortable effort. If possible swim with others and practice the crowded start and drafting.

Saturday

Bike/Run Brick: Ride 60 miles on race course or similar terrain. Start at a comfortable zone 2 pace spinning at a slightly higher than normal cadence for the first 30 miles. Then increase to target race pace zone 3 effort for the next 30 miles. Prepare for another quick transition to run. Run 5 miles on race course or similar terrain. Start with shorter strides and a faster turnover to help loosen up legs. Continue comfortable zone 1-2 effort for the first 2 miles then increase to target race pace zone 2-3 for the final 3 miles. Practice race-day nutrition and hydration strategy according to the previous recommendation. Plan post-workout recovery meal following the previous guidelines.

Sunday

Run: Approx. 13 miles. Build pace as you go. 40 min easy zone 1, 30 min moderate zone 2, 30 min at target race pace zone 2-3. Balance is easy cool-down.

Week 15 (Peak 3/Taper) Approx. hours: 8.5 Monday

Swim: 200 easy warm-up. 4x75 (25 swim; 25 choice of drill; 25 swim with bilateral breathing). 3x50 easy pulling with paddles and buoy. 7x200 on base pace; RI=15 sec. 200 easy cool-down. Total=2050 yards.

Tuesday

Run: Warm up 10 min building from easy zone 1 to zone 2 for final 5 min. Jog 5 min easy then do 3x10 min threshold pace intervals at zone 5 effort. 3 min easy jog recovery between intervals. 5 min easy jog cool-down. Stretch well after. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Wednesday

Swim: 200 easy warm-up. 3x50 (25 drill; 25 swim). 4x300 building: (100 moderate, 200 fast); RI=15 sec. 8x50, sprint final 25; RI=20 sec. 100 cool-down with backstroke. Total=2400 yards. | Bike: 40 min with 3x8 min intervals at zone 5, building to zone 6 effort. Stay in low aerodynamic position.

Thursday

Run: 30 min easy to moderate effort on flat to rolling terrain. | 15-20 min of stretching and core exercises. Strength train, Pilates or yoga option.

Friday

Swim: 200 easy warm-up. 3x50 (25 drill; 25 swim). 4x200 building: (100 moderate, 100 fast); RI=15 sec. 8x50, sprint final 25; RI=20 sec. 100 cool-down with backstroke. Total=2000 yards. | Bike: 30 min easy zone 1-2 effort spin. Include 3x3 min of high cadence spinning (approx. 100-105 rpm). Focus on smooth pedaling form.

Saturday

Bike/Run Brick: Bike 2 hours on terrain similar to race course. Maintain zone 1-2 on flats and 3 on hills. Include 4x5 min intervals at race effort zone 3 with 3 min easy spin recovery between the intervals. Practice drinking and taking in approx 120-240 carbohydrate calories per hour in sport drink or gels. Prepare for quick transition to run. Run 3 miles on mostly flat to rolling terrain at moderate zone 2 effort. Plan post-workout meal to include approx. 1-1.2 grams of carbohydrate per kg of body weight (or 4 calories per 2 lbs of body weight) plus approx. 10 grams (40 calories) of protein. This should be consumed 30-45 min after workout to help replenish muscle fuel.

Sunday

Run: 75 min easy zone 1-2 effort building to zone 3 during the final 15 min. Stretch well after and replace lost fluids.

Week 16 (Race week taper) Approx. hours: 3 Monday

Swim: 200 easy warm-up. 4x75 (25 swim; 25 with sighting practice; 25 swim opposite side breathing). 2x50 easy pulling with buoys (no paddles). 6x100 on base pace; RI=15 sec. 100 easy cool-down. Recommend using pull buoys (no paddles) for 50% of this swim to simulate wetsuit buoyancy. Total=1300 yards. | Bike: 30 min easy spin at comfortably high cadence (90+ rpm).

Tuesday

Run: 30 min with 6x1 min pick-ups at what feels like race zone 2-3 effort. Allow 2-3 min between the intervals. Balance is easy. Stretch well after. | 15-20 min of stretching and core exercises. Strength train (reduce weight/resistance by 33-50% today) or yoga option.

Wednesday

Swim: 200 easy warm-up. 2x200s building (100 easy, 100 moderate); RI=20 sec. 6x50s fast; RI=15 sec. 100 easy cool-down. Recommend using pull buoys (no paddles) for most of this entire workout to simulate wetsuit buoyancy. Total=1000 yards. | Bike: 30 min. Include 6x1 min pick-ups at race zone 3-4 effort. Allow 2-3 min between the intervals. Balance is easy.

Thursday

Bike: 15-20 min easy effort. Shift through all gears to check for proper mechanical performance. Inspect tires after ride. Stretch well after. | 15-20 min of stretching and core exercises. No strength training today.

Friday

Complete Rest Day: Light stretching and core exercises only. Review checklist to ensure you have all items race ready. If possible preview the race course and note any potential hazards. Learn where aid stations will be set up. Ask race staff or volunteers to explain the logistics of the transition areas (i.e. swim entry, bike exit and enter, run exit). Note: If your race day is Saturday, then do Thursday’s workout today and move this rest day to Thursday.

Saturday

Run: 7-8 min easy. Include 3x30 sec pick-ups at what feels like race effort. | Bike 10 min easy. | Swim 7 min easy. | Pre-race dinner as practiced. Avoid overeating in an attempt to “load.” Best if you can eat earlier in the day/evening. Allow extra time later to relax and mentally rehearse your race strategy.

Sunday

Half-iron triathlon: Pre-race breakfast as practiced. Swim 1.2 miles, bike 56 miles, run 13.1 miles. Pace as you have practiced. Avoid going out too hard in the beginning. It’s better to be conservative and build your intensity/speed throughout the race. Target zone 3. Good luck and have a safe, fun race.

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* triathlete.com | February 2011

Duane Franks is a triathlon pioneer who has competed and coached for 30 years and now lives in the San Francisco Bay area, where he runs his coaching business, Trifiniti Endurance Performance Coaching, Trifiniti.com.

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Crossfit EnduranCE To Hell and Back, Just Faster Can a high-intensity training method favored by special operations forces, elite police units and MMA champions transform the sport of triathlon?

By T.J. Murphy | Photographs by Tony Di Zinno

February 2011 | triathlete.com

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The Crossfit-based plan for endurance sports hinges on low-volume, high-intensity training designed to constantly shock the body.

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Athlete images were captured at Crossfit LA in Santa Monica, Calif.

June 18 last summer, Guy Petruzelli, a 37-year-old professional triathlete from Westmont, Ill., was riding his bike when he was hit by a car. He suffered multiple fractures to his collarbone and three broken ribs. Ten days later he was told his season was over, and then the surgeon drilled seven screws and a plate into his breastbone. Said the doctor to Petruzelli, “I don’t think you’ll be able to train hard until December.” Pity the doctor issuing orders to a driven triathlete—the surgeon’s words had the impact of elevator music. Virtually his next stop after post-op was a gym on the west side of Chicago, a Crossfit gym, Crossfit being an aggressive approach to fitness that in the last decade has stormed across the country with cultish fervor. “I went to see my guys at Crossfit, Nate Aye and John Conquest, and my coach, Jen Garrison,” Petruzelli says. “I told them I wanted to do two things: First, get healthy faster than my doctor’s projections, and second, get stronger and faster at the same time.” The Crossfit team started him off with simple, non-jarring lower body movements and agility moves. Two weeks later he was cleared to ride an indoor bike. Petruzelli says he was stunned to notice that not only had he lost no fitness, but his power intervals showed an upward spike. Impressed with the effect, he immersed himself in learning about the Crossfit-based plan for endurance sports, a philosophy that hinges on low-volume, high-intensity training designed to constantly shock the body. “I’m an old-school endurance guy,” says Petruzelli. “I was skeptical, but I committed myself to doing everything exactly as it was written.” A few weeks after he was cleared to begin running again in August, Petruzelli performed a session of mile repeats at 5:15 pace. He was faster than before the accident. “And my lactate threshold on the bike was up 33 percent. It was insane. I asked, ‘How the hell is this happening?’” On Oct. 24 he raced an Olympic-distance triathlon and recorded the fastest split on the 10K run course, 31:48. “I haven’t run

February 2011 | triathlete.com

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The Crossfit movement looks one part Navy SEAL training, one part post-grad exercise physiology and one part vast social network, all with a heavy metal soundtrack.

106

like that since college,” he says. He has decided to train the Crossfit way for the entirety of 2011. Brittany Rutter, a 34-year-old agegrouper and USAT-certified coach had a similar surprise using Crossfit. From Seabright, N.J., Rutter, a longtime coach and personal trainer, had been frustrated for years trying to get back to a 2003 Ironman Lake Placid PR of 11:33 despite multiple attempts. “I wasn’t getting any faster,” she says. “I wasn’t having any fun. I wasn’t ready to give up but I knew I needed to do something different.” Rutter went to a Crossfit Endurance certification and despite her skepticism—she would be trading in five-hour bike rides and two-hour runs for time trials, intervals and high-intensity gym sessions—she followed the program to the letter almost as if to prove it was wrong. “I thought, ‘This is going to be the biggest waste of my time.’” There were no 60-minute recovery runs or easy spins. “Recovery was sleep,” she says. The training was shockingly intense—she had one interval workout that consisted of five one-mile repeats, each mile an all-out effort—and at times isolating. “I have five friends that were training for [Ironman] Lake Placid. I was the only one doing Crossfit,” she says. “They’d go out on their five-hour bike ride and I’d go off on my 30-mile time trial. They’d tease

me later with text messages: ‘Are you taking a nap yet?’ They didn’t get it.” Despite the lower volume, Rutter burned off six pounds. “I was eating more than ever. And my physical therapist asked me, ‘Do you know how much better off you are?’ My hips were looser and my iliotibial band was healthy.” At Ironman Lake Placid she finished in less than 12 hours and PR’d her run. She also saw that three Crossfit athletes doing their first Ironman, one a mother of three in her late 40s, all recording impressive times. Rutter is now preaching the gospel admitting, “I can’t return to the old ways I used to coach.”

The MoveMenT I first heard about Crossfit two years ago when I watched from an L.A. Fitness treadmill as a personal trainer hammered a client through a relentless form of circuit training. The trainer was 5-foot-2 with a gymnast’s body, shrink-wrapped in black Lycra, impatiently leaping and bounding around her client, issuing commands, correcting form and coaching with the intent of an air traffic controller. The client was heaving for air and his eyes spun like pinwheels. She had him rotate furiously between sets of medicine ball throws, squat jumps and presses with dumbbells. I figured I was maintaining a heart rate of

135. He looked to be jamming up against 200. I talked to the trainer and she told me about Crossfit. Later that day I poked around Crossfit.com and was introduced to a fitness movement that looked like it was one part Navy SEAL training, one part post-grad exercise physiology and one part a vast social network, all with a heavy metal soundtrack. In reading about Crossfit, you’ll note the founders still seem peeved that a 1997 issue of Outside magazine ran a photo of six-time Ironman champion Mark Allen on the cover and labeled him the fittest man alive. “For Crossfit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of both fraud and farce,” the Crossfit Journal stated in 2002. “Our incredulity on learning of Outside’s awarding a triathlete title of ‘fittest man on earth’ becomes apparent in light of Crossfit’s standards for assessing and defining fitness.” The October 2002 issue then lays out a lengthy definition including three standards of fitness, 10 general physical skills, skill mastery and the thorough development of three “metabolic engines”—the phosphagen system for high-powered work, the glycolytic system for medium-powered and the oxidative system for low-powered. More specifically, the phosphagen system is the adenisine

February 2011 | triathlete.com

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BrittaNy rutter’s iroNmaN traiNiNg log, Pre-Crossfit eNduraNCe monday: One-hour run with 3x1-mile repeats using four-minute recoveries tuesday: One-hour swim (main set: 2x600 meters) Wednesday: One-hour bike (include 18x30 seconds hard effort, 30 seconds easy effort; hold remainder at 80 percent max effort) with 30-minute run off the bike thursday: 2.5-hour run friday: One-hour swim including 2x800 meters; 45-minute run saturday: 4.5-hour bike with intervals sunday: Three hours on the bike with 2:20 at 80 percent to 85 percent intensity followed immediately by 30-minute run

... aNd after adoPtiNg Crossfit eNduraNCe traiNiNg triphosphate (ATP) energy system that is the most readily available source of energy in the muscles. Crossfit’s accelerating popularity has spawned gyms throughout the country, with 2,300 affiliates and a website that attracts 4 million visitors per month despite incendiary buzz that surrounds it. A story on Crossfit in the New York Times was headlined, “Getting Fit, Even if It Kills You.” Outside reported a description of a Crossfit splinter movement as having fitness routines “said to be so intense, so blindingly debilitating, that they brought even the hardest men to their knees, whimpering in slicks of their own sweat.” Veteran Crossfitters are known to refer to their fabled mascot, Pukie the Clown, when they ask newbies, “Have you met Pukie yet?”

Quality, Not QuaNtity An hour sifting through the Crossfit website can inspire awe. There’s a heavy connection with the military, elite police units, a survival-of-the-fittest ideology and a bank of expletive-inspiring WOD videos, WOD standing for “workout of the day.” WODs are commonly referred 108

triathlete.com | February 2011

to as the “girls”: circuits with names like Fran, Heavy Fran, Grace and Helen. One of the more famous WOD videos—named Nasty Girls—is a tape of three women in super hero-like condition performing three circuits of a combination of squats, muscle-ups performed on gymnastics rings and power cleans with barbells, with no rest. By the end of the first set the intensity is acutely visible as the women try to shake fatigue out of their arms. By the last circuit one of the Crossfitters battles to complete the muscle-ups, faltering several times, yet, astoundingly, persists through the remaining reps. The final set of power cleans looks ready to crumple her but she finishes with an emotional flourish, tears flying. Crossfit Endurance has been gaining interest as an approach to training for triathlon. Founded by Brian MacKenzie, a powerlifter and strength coach who leaped into triathlon in 2000, Crossfit Endurance was launched in late 2007 after MacKenzie spent two years experimenting with making Crossfit the foundation of his preparation for 100-mile ultra-runs. In his blog called “Unscared,” Iamunscared.com, MacKenzie reported

Rutter’s boot camp classes used pull-up bars, dumbbells, kettle bells, jump ropes and boxes for jumping using very traditional movements. monday: 5x1-mile runs, each rep all-out, with eight minutes recovery; three hours later taught boot camp workout for Crossfit WOD tuesday: Bike 32 repetitions with 20 seconds hard and 10 seconds easy, recording total of accumulated distance; Crossfit WOD of 5x3 max deadlifts Wednesday: 400-meter swim time trial thursday: Bike intervals; taught boot camp workout for Crossfit WOD friday: Swim main set: 8x100 meters freestyle hard with three-minute recoveries; Crossfit WOD 7x1 max weight deadlifts saturday: 13.1-mile time trial run; Crossfit strength WOD that included box jumps, kettle bell swings and pull-ups, all for time, three circuits total and time noted. sunday: 20-mile time trial bike ride (This week was executed eight weeks out from Ironman Lake Placid, coached by Max Wunderlie.)

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that he placed 34th out of 125 runners at the Angeles Crest 100 after training only 6.5 hours per week. “My biggest week of running was 36 miles,” he wrote. In supplanting high volume for high intensity MacKenzie relied on a 2006 McMaster University study published in the Journal of Exercise Physiology that compared the training effect of short-term sprint intervals versus traditional bouts of long, slower distance workouts. The conclusion stated, “these data demonstrate that

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sprint-interval training is a time-efficient strategy to induce rapid adaptations” and exercise performance “comparable to endurance training.” MacKenzie says the results he’s been seeing consistently have him believing that Crossfit Endurance is a game-changer and will eventually overhaul the approach of anyone serious about endurance performance. “What I’m saying is quality, quality, quality, with constant variance. What we’re seeing across the board is

improved performance with one-third of the volume.”

Blazing the trail Two different categories of WODs comprise the Crossfit Endurance program: strength and conditioning WODs and sport-specific WODs. The Crossfit Endurance website, Crossfitendurance.com, posts the workouts each day. Traditional recovery sessions, such as an easy bike spin or jog, are slashed

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from the calendar. The always-varying strength WODs are typically short, highintensity bouts of 20 minutes or less. The sport-specific work is usually something like a time trial or interval session. The sessions are brief and taxing. As Southern California Crossfit trainer Nuno Costa tells me, “Always be wary when a Crossfit trainer tells you, ‘It’s only 12 minutes,’” meaning that 12 minutes at maximum effort can seem like a long, long time. Will MacKenzie’s prediction prevail— that a training movement using Mark Allen as an example of what’s wrong with triathletes will transform the sport? Classic endurance training remains rooted in the philosophy of the late running coach Arthur Lydiard, in which you build a base using months of aerobic training, then move into a strength phase and then, nearing a championship, use speed training and racing to hit a peak. Crossfit Endurance is radically different. MacKenzie says there is no base phase, that the best way to train for an endurance event is to constantly be training all energy systems with variety, power, speed and skill. Conventional wisdom says no way, but in recent years the endurance world has been moving in this direction. Jay Johnson, a University of Colorado running coach who produces strength-training videos for RunningDVDs.com, says that endurance athletes need the strength work. “Endurance activities are basically catabolic—they break you down—and general strength is anabolic—it builds you up. Endurance athletes need some anabolic activities in their training week to offset all the catabolic time spent running, biking and swimming.” “I’ve been watching the forum boards shift into being more open-minded about Crossfit,” MacKenzie says. “At first I was the antichrist. But now it’s becoming more acceptable.” Triathlon was a sport blazed by pioneers. If Crossfit Endurance becomes popular it will be because the likes of Petruzelli and Rutter found success in blazing the trail. 112

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GettinG Started Tips for smooth entry into the world of Crossfit Endurance

Don’t be intimidated. “Everyone there is there to support everyone else,” Guy Petruzelli says. “It’s a very positive atmosphere.” Brittany Rutter agrees: “The truth is that Crossfit has a culture like triathlon. Reach out for help. The community is incredibly open and supportive.”

Visit the Crossfit Endurance website (Crossfitendurance.com). “Crossfit is growing at a fast pace, and there are going to be a few gyms out there that are out there to destroy,” says founder Brian MacKenzie. Go to our site and contact us. We’ll send you in the right direction. You need to go to a gym where they’re smart and safe above all.” Adds Petruzelli, “The guys who run these gyms are keen on injury prevention. No one wants you to get hurt.”

Be patient and take responsibility for making a safe transition. MacKenzie advises triathletes to ease in. “Yes, this stuff is really intense and if done incorrectly can land you in the hospital,” he says. “So can doing an Ironman. But they’re two different beasts. So scale

the weight, reps or time down to fit your ability level.”

Take a Crossfit fundamentals course. A fundamentals course is typically the prerequisite for taking Crossfit classes. You’ll be taught proper technique for the exercises and power lifts, get exposure to how the WODs are performed and get into the rhythm of how the gym operates. “You’ve got to have the technique to do the strength training,” Rutter says. “You really have to commit yourself to getting the skills down.” Nutrition is also discussed.

Go in with an open mind. Petruzelli says that to get the most out of the program you have to let go of what might have worked for you in the past so you don’t spend all your energy fighting it. And be prepared for a potential rude awakening: “I thought I was going to own the place,” Petruzelli recalls. “I was so humbled. There were women in there knocking out pull-ups and I could barely do any.” Remarks MacKenzie, “The ego has to be put aside.”

BY MARKE HANSEN

NUTRITION Q&A / MULTISPORT MENU / EAT RIGHT / HEALTHFUL HINTS / TriathlEats

DRAINED

TeamTBB's Caroline Steffen cools off after her victory at the Noosa Triathlon, in Queensland, Australia, on Oct. 31. The win came less than a month after the Swiss athlete's second-place finish at the 2010 Ford Ironman World Championship. PHOTOGRAPH BY DELLY CARR

February 2011 | TRIATHLETE.COM

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fuel

nutrition Q&A

Got Milk Intolerance? Q:

I am having ongoing gastrointestinal troubles in races. My friend is adamant that I should cut out dairy, as she thinks I might be lactose intolerant. I am in my mid-30s and have never had any problems eating dairy. But I started training for triathlon two years ago and in all my races I have had stomach problems. Is dairy the culprit?

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Note: Lactose intolerance is entirely different from a milk protein allergy, which is seen much more rarely, involves the immune system and can have severe effects. See a doctor if you suspect you might have a milk allergy.

nils nilsen

by pip taylor

GI problems are probably one of the most common and perhaps most frustrating issues that athletes face, especially when it comes to race-day performance. Endurance athletes, in particular, are prone to them, with most studies and reports putting incidence rate at between onethird and half of all competitors in any one event. Causes are diverse but certain foods might be culprits, such as those containing lactose, and your chance of being affected is determined largely by your genetic and ethnic background. Strenuous exercise puts the body under stress and makes the gut more sensitive than when it is at rest. This means that any food intolerances and mild food allergies that you might not even be aware of at rest, or during controlled aerobic training, might become an issue during hard training or racing. Lactose intolerance is one example and symptoms, which usually occur 30 minutes to two hours after eating the offending foods, can include abdominal pain, diarrhea, gas, bloating and nauseaâ&#x20AC;&#x201D;symptoms that mimic some of the most common GI complaints of endurance athletes. Lactose intolerance is the inability to digest lactose, the sugar found in milk and other milk-derived products. Lactase, an enzyme produced and found in the small intestine, breaks down lactose into the sugars glucose and galactose. All mammals are born with the genetic imprint to produce lactase so that they can digest their mothersâ&#x20AC;&#x2122; milk; however, production is generally switched off at the time of weaning so that for humans, by the age of

2 or 3, production is beginning to decline. In some, though, this production is not switched off and they are able to continue to digest lactose into adulthood. For the athlete with continued GI distress during racing that has not been satisfactorily dealt with by adjusting other nutritional plans, it might be worth considering your tolerance of lactose and making some changes around race day and key training workouts. This is not to say that you need to eliminate dairy altogetherâ&#x20AC;&#x201D;it might be a matter of working out when and how much lactose you are able to easily tolerate. Many people find that lower lactose foods such as yogurts (live cultures in yogurt and fermented kefir break down the lactose to lactic acid, which is more readily tolerated) and hard cheeses are fine, or that consuming small amounts within meals poses no problems. Lactose-free milk and other products are also available as well as lactose supplements for the determined dairy lovers. It is also possible that you might build tolerance by introducing small amounts of dairy over time. But I would advise avoiding any lactose for three days before a big race if you believe you have any sort of intolerance. This means not just the obvious (milk, cheese, yogurt) but also involves reading and checking labels of various products, including breads, cereals, sports bars and drinks, dressings and many other processed foods. Be on the lookout for terms such as whey, milk solids, curds, milk byproducts, lactose or, alternatively, skip the processed foods altogether and eat real food so you know exactly what you are eating.

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fuel

multisport menu

You’ve got chews, drinks, bars and gels to keep you going during training, but what about in between workouts? These supplements pack a nutrient-rich punch to ensure you’re in your best shape the next time you toe the start line.

FRS Healthy Energy Soft Chews, $15.99 (30 packages) Each two-chew serving contains essential vitamins, 40 calories and 20 mg of caffeine, as well as the antioxidant quercetin. The chews, available in orange, pineapple mango and pomegranate blueberry, are more like a candy than a nutrient-rich supplement. Look for the all-natural version, which doesn’t leave as much of an aftertaste, hitting shelves in March. Suggested use: Eat two chews each morning, each afternoon and 30 minutes before exercise for extra energy. Frs.com

Vidazorp +OPC, $43 (90 tablets)

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Omega XL, $49.95 (60 capsules) An essential fatty acid supplement, Omega XL contains omega-3s extracted from the green-lipped mussel in the waters off New Zealand. The easy-toswallow soft gel capsules are a more palatable alternative to consuming fish oil every day. In two capsules are 100 mg of omega fatty acids, said to relieve aches and pains and to help your body recover faster from hard workouts, from races or from injury. Suggested use: Take four daily. Omegaxl.com

Joint Juice Supplement Drink, $29.99 (30 eight-ounce bottles) An 8-ounce bottle of Joint Juice has 1500 mg of glucosamine and 200 mg of chondroitin to keep your cartilage lubricated and

flexible, plus vitamin D3—to help build strong bones—vitamin C and green tea extract, an antioxidant. Available in cran pomegranate and blueberry acai, the readyto-drink supplement is pretty sweet, but the on-the-go drink mix gives you the option to water it down. Originally developed for pro athletes, it helps joints recover from all the damage that comes from miles of running. Suggested use: Drink one 8-ounce bottle daily. Jointjuice.com

Bazi Energy Shot, $17.99 (pack of 6) This non-carbonated drink packs a boost of energy, nutrients and minerals through its 2-ounce shots. Made with the extracts of blueberries, mangosteen, goji berry and acai, one shot has vitamins C, D, E and A. One shot also has 64 calories, 16 grams of sugar and a whopping 80 mg of caffeine, about the same as a cup of coffee. The shots are sweet and taste best chilled. Suggested use: Drink one shot daily or anytime you need an extra boost of energy. Drinkbazi.com

nils nilsen

This probiotic dietary supplement is filled with live bacteria—the good kind—to keep your colon rollin’. Vidazorb +OPC comes in chewable pomegranate-flavored tablets and is great for maintaining digestive health. In addition to aiding digestion, probiotics have been found to facilitate better absorption of nutrients, and the oligomeric proanthocyanidins (OPCs)

provide additional immune support to fight free radicals. Suggested use: Take one chewable tablet three times a day, preferably with meals. Vidazorb.com

FUEL

TriathlEats

A combination of a healthy diet and endurance sports saved chef Ryan Hutmacher’s life. BY BETHANY LEACH MAVIS

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“I started running, eating natural foods and never deprived myself of cheese, desserts or wine.” When Hutmacher’s brother signed him up for a triathlon in 2002, he says, “Triathlon was one of the first things that really changed my life.” He started with short-course and competed in the Olympic-distance Chicago Triathlon for four years. He switched over to marathon running, returned to triathlon for a couple of half-iron races and then decided to “kick it up” to the full iron distance. He signed up for the 2009 Ironman Cozumel and dedicated 12 months of training to it. “I knew I was going to finish

NILS NILSEN

When Ryan Hutmacher lost a sales job offer after Sept. 11, 2001, he decided to shift his career to the culinary world. After all, cooking in a restaurant had paid his way through his undergrad years, so he jumped in with both feet. He studied culinary arts at Kendall College in Chicago and then moved to France to further his studies through an apprenticeship. At the time, he weighed more than 230 pounds, smoked and had asthma, high cholesterol and high blood pressure. He was even deemed a pre-type 2 diabetic, but the time he spent in France started him on a path to health. “I embraced the way the French people lived,” he says.

because that was the most committed I had ever been,” he says. In 2005, Hutmacher co-founded Chicago-based Centered Chef Food Studios, a health and wellness-oriented culinary firm. The business caters to people with

"Triathlon was one of the first things that really changed my life." “restricted lifestyles,” individuals with food allergies, busy professionals or people struggling with obesity. The various services provided by Centered Chef include educational programming at corporations, consultation for food service companies and specialty catering. In February, he's also opening the Centered Chef Culinary Wellness Institute in Chicago's West Loop that features educational programming and a test kitchen. Hutmacher describes his cooking style as “clean, simple and sexy. Clean because it’s not fake foods, simple because it’s not too many ingredients and sexy because it looks good when you plate it.” Since founding Centered Chef, Hutmacher has lost 50 pounds and embraced the active lifestyle. The business keeps Hutmacher busy and sometimes working long days, but he still strives to maintain balance in his life. “I try to be the ‘Centered Chef,’” he says.

[CHICAGO SPOTLIGHT]

Hutmacher’s Favorite… Places to swim: the health club or open-water swimming in Lake Michigan near the Navy Pier Places to bike: along the lakefront in Madison, Wis., on the Ironman Wisconsin bike course, a 90-minute drive. “For distance and hills, it’s where the purists in Chicago train.” Places to run: The 20 to 30 miles of running trails around Lake Michigan Local races: Chicago Triathlon, Leon’s World’s Fastest Triathlon

Spinach Basil Pesto Pasta with Sautéed Shrimp Hutmacher likes this recipe because it’s a “beautiful, vibrant pasta dish” that can be enjoyed hot or cold. The walnut contains omega-3 and omega-6 fatty acids and some fiber, and he pairs it with shrimp because it complements the flavors of the pasta and pesto and because it’s a great source of protein that’s not too heavy the night before morning training.

Ingredients Pesto 10 oz. baby spinach 1 cup basil 2 tbsp. walnuts, toasted 3 roasted garlic cloves ¼ cup olive oil ½ cup Parmesan cheese, grated

12 oz. whole-wheat pasta 1 tbsp. olive oil 1 lb. shrimp (21-25 pieces), raw, peeled and deveined Salt and pepper to taste ¼ tsp. cayenne 1 lemon, cut into wedges ½ cup kalamata olives ½ cup sun-dried tomatoes ¼ cup Parmesan cheese shavings for garnish

Directions Prepare the pesto: Prepare an ice bath by filling a bowl with cold water and ice, leaving enough room for the spinach. Heat a large pot of water to boiling. Season the water with salt. Add the spinach and blanch for about 30 seconds. Using a slotted spoon, remove the spinach from the boiling water and plunge into the ice bath. Remove the spinach and squeeze out the excess moisture. Repeat with the basil. Keep the water on the stove and bring back to a boil. In a blender or food processor, add the nuts and garlic and pulse a few times. Add the 1/4 cup olive oil and continue to pulse. Add the spinach, basil, cheese and salt and pulse until just combined. Season to taste and reserve. Prepare the pasta: Once the water has returned to a boil, add the pasta and cook according to package directions. When al dente, drain—do not rinse—and place in a large bowl. Add the pesto while the pasta is still warm and toss to coat, thinning the pesto with cooking water if necessary. Prepare the shrimp: Heat 1 tbsp. olive oil in a large non-stick or cast-iron skillet over medium-high heat. Sprinkle shrimp with salt, pepper and cayenne. Add to skillet and sauté until shrimp are opaque in center, about 3 minutes. Sprinkle with fresh lemon juice. Garnish: Garnish the dressed pasta with the olives, sun-dried tomatoes, Parmesan cheese and shrimp. Enjoy! Nutritional info (per serving): 430 calories, 11.6 g total fat, 2.2 g saturated fat, 58.2 g carbohydrates, 25.8 g protein, 7.4 g fiber, 24% calories from fat.

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Eat right

Off-season Eating Tips The off-season provides a great opportunity for some rest and recovery but that doesn’t mean you need to pile on the pounds. by pip taylor

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when you are training and provide essential carbohydrates, but these types of grains and cereals should be limited when you are not training as hard. Instead, concentrate on getting in as many vegetables and fruits as possible; these will provide adequate amounts of carbohydrate while delivering many more nutrients. Also look for foods that will be filling: foods high in fiber (fruits, vegetables, legumes and more nutritious grains such as quinoa and bulgur) and high-water-content foods (soups, salads, fruits, vegetables). Research shows that we eat food by volume rather than by caloric content, which is why soups and salads are great high-volume, low-calorie foods. Just watch out for dressings and toppings. While you are less active, experiment more with vegetables and legumes to meet your reduced protein requirements. Cutting back a little on meat and animal products will help reduce your saturated fat and overall caloric intake.

Use chilies, spices and herbs to add flavor, interest and variety. Not only will these provide compact nutrients but will also reduce your palate’s desire for salt—something else you could probably afford to cut back on in the off-season. Tasty and interesting food is more satiating, so you will probably eat less than if you had the big bland bowl of plain pasta. As a bonus, all these nutrient-rich foods will help your immune system fight off winter colds, help in your recovery and recuperation in addition to having you ready to rumble once the season rolls around, without building an insurmountable winter coat to try to burn off. One last off-season nutrition must: Get a blood test and find out if you have any deficiencies. Then work with your doctor or dietitian at correcting this through diet (and supplementation if necessary). Never self-diagnose. This will help you get started on the right foot when you are ready to start training hard again.

jon davis

When you’re training hard and getting ready to race, you become accustomed to eating a certain amount, which is necessary fuel to get you through long and intense workouts. When training tapers off, though, your energy needs are reduced. It can be difficult to reduce your energy intake proportionally. This is because we get used to eating by habit, whether because the clock says it is mealtime or because we get used to a visual picture of what the food looks like on our plate or because others around us are eating. When you get up in the morning and pour your cereal, it is likely to be the same volume whether you have just had a flogging at morning Masters swim practice or whether you hit the snooze alarm and are just stumbling out of bed. Here are some strategies to keep yourself sated and satisfied and still remain in the zone. The trick is to consume nutritious foods that give you maximum bang for nutritional buck. Generally real, whole foods will fit the bill. What you can afford to cut back on are the excess calories that come from sources such as soft drinks, sports drinks, gels, bars (they are called sports training foods for a reason), but also from processed foods and starches which are calorie dense but not nutrient dense. White bread, pasta and rice, sugary cereals (and yes even the whole grain varieties) might be great

Better Nut Butter? Peanut butter might forever be an American favorite and a good friend of the athlete, slathered on toast as a recovery snack or smeared on the prerace bagel. But is it the best nut-butter choice? You might be surprised, but technically, peanuts are not even nuts. They belong to the legume family along with peas and beans such as garbanzo, cannellini and black-eyed peas, but they are more similar nutritionally to nuts and are generally referred to in that category. Peanut butter is a tasty source of healthy fats, proteins and other nutrients such as folate and niacin (B vitamins) as well as vitamin E. But you might want to up the nutrient factor by trying another nut butter, even just occasionally. Almonds and hazelnuts are both great choices. They are the lowest in saturated fat but also boast the highest fiber and vitamin E content as well as provide significant amounts of magnesium, calcium, iron and zinc. And they taste great as nut butters. Cashew and macadamia butters are also readily available as nut butters and although nutrient dense, they are the highest in saturated fat content. In terms of whole nuts, reach for pistachios, pine nuts, walnuts, pecans and Brazil nuts (unbeatable for selenium), all of which are packed with their own different essential nutrients and omega-3 fats. Better yet, try a mixed handful; pick raw and unsalted for maximal benefits. They are all high in calories and fat, but mostly the good types, and studies show that nut eaters are more likely to have a healthy body weight as well as a reduced risk of heart disease. Make sure to check labels on all nut butters, as some can be high in added sugar and salt.

Eat Your Whole Grains An alarming report released recently by the federal Centers for Disease Control and Prevention in Atlanta predicted that by 2050, one in three Americans will be diabetics; currently, one in 10 U.S. adults has diabetes. Of these, the majority will be type 2 diabetes, for which the biggest risk factors are those of lifestyleâ&#x20AC;&#x201D; diet and exercise. Chances are if you are reading this magazine you probably have already ticked off the exercise box. But what about diet, the other essential part of the equation? In the very same week as this report, results of a separate study showed why eating whole grains significantly reduces oneâ&#x20AC;&#x2122;s chance of developing diabetes. Whole grains such as oatmeal, wheat bran and quinoa are good sources of magnesium and it is this important mineral that is thought to provide the protection. Key inflammatory markers, often seen as precursors to development of diabetes, were lowest in those who consumed the most magnesium and these individuals were 50 percent less likely to develop the disease than their study counterparts, who consumed lower amounts of magnesium. Magnesium is needed for optimal functioning of virtually every system within the body, and deficiencies spell disaster for the athlete in hard training, looking to perform. Aside from whole grains, other great sources of magnesium include seeds and nuts, halibut, legumes, dark leafy greens, avocados and dairy.

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My Day on a Plate

Each month, nutritionist and pro triathlete Pip Taylor digs into a reader’s food diary and offers advice for eating, performing and feeling their best.

Name: J. Jeremy Parks Hometown: Annapolis, Md. Club: Annapolis Triathlon Club Age: 40 Years in triathlon: 5 Highlight accomplishment: 2008 Ironman Lake Placid sub-12:30 Triathlon goal: Get to Kona or race against my kids (ages 3½ and 5)

My Day get up for a stretch before morning run. 45 minutes on the road after a rough night’s sleep.

of one of the kid’s bagels with cream cheese to eat while walking Lexi to the school bus. I need to get Zach to start carrying my coffee so I can get another cup in to be up and activated for work.

pieces of pizza bread (like pizza without the cheese) and a Mediterranean salad with a piece of salmon, two club sodas, a double espresso and biscotti. Should be enough to tide me over till dinner.

6:45 a.m. Home in time to grab a cup of

11:15 a.m. Hungry enough to eat a horse so

3 p.m. Nope, had to grab a snack and an-

coffee and shower before getting the kids off to school. Try to find some time to use my Compex muscle stimulator to aid in my recovery for tomorrow’s ride-focused workout.

I grab a Marathon Bar to tide me over until lunch … Probably should have considered only eating half but I was hungry and not thinking about portioning.

other cup of coffee: small bag of Bear Naked Granola (dry) and another cup of coffee.

5:30 a.m. Alarm goes off and it’s time to

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12:30 p.m. Lunch meetings provide such a challenge for mid-day workouts … as well as watching my diet. Today it was two

7 p.m. Quick 45-minute spin to wind down

JON DAVIS

7:30 a.m. Grab a hard-boiled egg and a

5:30 p.m. Post-work meeting and a beer (never a good way to be ready for that evening spin).

MY DAY ON A PLATE from the day. Good to have some "me" time and just relax on the bike and watch the news. 8 p.m. Dinner is a salad with mixed veggies, broccoli and stuffed chicken breast with a glass of wine.

Not eating enough at breakfast sets you up to snack later in the day and catch up on calories. And you are more likely to make poor choices when you realize you are suddenly famished or running out of energy.

9:30 p.m. Three Oreo cookies, because I needed a snack. 10:30 p.m. Off to bed; the day has worn me out. Parks said his goal is to race another Ironman in 2011. A busy work and family schedule makes training difficult, but he also wants to lose a few pounds as part of his preparation.

Pip’s Take: First thing I notice is a lot of coffee! While there is nothing wrong with coffee every day, don’t go overboard and rely on the caffeine hit to get you through your training and work day. Instead, pay attention to what and when you are eating to give you energy. I recommend eating a more substantial breakfast. It is a hectic time of day but not eating enough breakfast sets you up to snack later in the day and catch up on calories. And you are more likely to make poor choices when you realize you are suddenly famished or running out of energy. The egg is great and the protein will help keep you sated. Eat it with some whole-wheat toast and a whole apple for a more complete meal and to help with your recovery post-run. You are doing a great job generally with your lunch and dinner—it looks as though there is plenty of color and salad. Just beware of dressings and any other additions. Alcohol is fine on occasion and the red wine offers some good health benefits. But you are right that the beer is probably not the best way to maximize your workout! Just be sure to have at least two alcohol-free days a week and remember that alcohol represents empty calories that can add up quickly. Also, check the granola label. It’s a seemingly healthy snack but some brands are packed with sugar and fat, making them more like candy than cereal. Another option might be an apple or banana with some almond butter; this should give you some good energy to get through your evening ride. Instead of cookies at night, swap in a couple of squares of dark chocolate—a much better treat that will give you an antioxidant boost rather than a sugary high. If you would like Pip Taylor to review your Day on a Plate, email her at fuel@competitorgroup.com. 126

triathlete.com | February 2011

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SWEEPSTAKES RULES 1. No purchase necessary. To enter without ordering, send a single entry on an index card to: Triathlete TYR Sweepstakes, 9477 Waples St., Ste. 150, San Diego, CA 92121, with your name, address and phone number. This sweepstakes is sponsored by Competitor Group, Inc., 9477 Waples St., Ste. 150, San Diego, CA 92121. 2. All entries must be received and postmarked by Apr 15, 2011. Triathlete is not responsible for lost, late, misdirected, damaged, illegible or postage-due mail. 3. One entry per person will be eligible for the drawing. 4. One winner will be selected no later than May 15, 2011 from among all eligible entries received. Winner selection will take place under the supervision of Triathlete, whose decisions are final. Each entrant consents to transfer all information contained in the completed entry form to other companies. 5. The odds of winning are determined by the total number of eligible entries received. Taxes, where applicable, are the sole responsibility of the winner. 6. Potential winners will be notified by mail, telephone or e-mail. Potential winners must follow the directions contained in any of the correspondence and return all forms correctly completed within 7 days if the date of correspondence. Non-compliance will result in disqualification and the naming of an alternate winner. A timeline for prize fulfillment will be provided to the winner (may take up to 90 days or more). 7. There is no cash exchange for this prize. 8. Employees of Competitor Group, Inc., TYR or anyone affiliated are not eligible. Sweepstakes subject to all federal, state and local tax laws and void where prohibited by law. 9. For the name of the winner, send a self-addressed, stamped envelope and letter of request to: Triathlete TYR Sweepstakes, 9477 Waples St., Ste. 150, San Diego, CA 92121.

February 2011 | triathlete.com

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In the hot seat continued From page 93 to making a full recovery and even though he’s hesitant to begin riding again, he has been researching noseless saddles and wants to get back to cycling in the future. “Mike” is another Goldstein patient and a Texas native weekend warrior turned sprint triathlete. “The reality and truth of the situation is that about a year after I started cycling, I was having trouble achieving and maintaining erections,” he says.

Triathletes shouldn’t have to sacrifice comfort or quality of life in pursuit of their training goals and lifestyle. “By 41, I was taking Viagra routinely, mainly because of numerous incorrect diagnoses by doctors.” Frustrated, Mike paid a visit to Goldstein, who immediately suspected that his bike saddle was compressing the arteries necessary for the erection process to occur. What Goldstein and several other prominent researchers have discovered is that the Alcock’s canal—an area that includes a pudendal artery and nerves that supply the genitalia with blood and nerve sensation, erotic and otherwise—becomes compressed during cycling. Symptoms of compression of the groin area can include tingling or numbness, or even erectile dysfunction. Following the advice of Goldstein, Mike now uses a noseless saddle. Steven Schrader, Ph.D., a reproductive health expert with the National Institute for Occupational Safety and Health, has produced a number of landmark studies on the effects of saddles on sexual health. His 2008 research, published in the Journal of Sexual Medicine, observed, “The use of noseless saddles resulted in a reduction in saddle contact pressure in the perineal region.” Upon the switch to a noseless saddle, “There was significant improvement in penile tactile sensation.” Also, the number of men who indicated they had experienced genital numbness or tingling declined significantly after switching to noseless saddles. Schrader says that when he was consulting with an engineer working on bike saddle design for a major bicycle company, the February 2011 | triathlete.com

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In the hot seat

Visit the new online store at VO2-multisport.com. VO2 is a retail store, training center and repair shop combined. Three different focuses, one mission—to help multisport athletes get the most out of every breath.

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11/29/10

engineer was confused about how a woman’s anatomy comes into contact with a bike saddle. Schrader was able to explain that the female genitalia indeed sit directly on a saddle and bear all the weight. Professional triathlete Amanda Lovato explains that throughout her entire racing career, which spans back to 1997, she’d been plagued by everything from cuts, infected ingrown hairs, saddle sores and boils—all because of her saddle. “After many attempts to get aero, I never felt comfortable,” Lovato says. “Being that uncomfortable just wasn’t worth being aero. Most of my career has been in a road-like position—until last year.” Lovato made an appointment for a bike fit, and her bike fitter recommended an ISM saddle. The ISM saddle is a horseshoe-shaped style seat that allows for pressure from the aero position to be redirected from the pubis to the sit bones. (See sidebar, “A Question of Comfort.”) “Since that fateful day, I have been able to get into a more aero position for the first time in my seven years of racing as a professional,” Lovato exclaims. “I am no longer in fear of having my lady parts damaged—and my sex life has im3:09:29 PM proved.” And Lovato says she is faster than ever. Lauren Abel, 47, a sprint and Olympicdistance triathlete, suffered from painful soft tissue swelling for months before making the switch, a switch that might have never happened if a bike technician hadn’t referred her to Schrader. “I think when people realize this is happening, it’s too late—you certainly don’t shout it from the rooftops,” says Abel. “At the first sign of discomfort, it’s time to do something about it. I love my noseless saddle. I wouldn’t go back to the regular ones.” The bottom line is that triathletes shouldn’t have to sacrifice comfort or quality of life in pursuit of their training goals and lifestyle. The sport continues to evolve and introduce innovative products that enhance the training experience, saddles included. As pro cyclist Finneran notes, “At one time, helmets were not even mandatory. What makes changing our saddles or behaviors toward them any different?”

S A V E T H E D AT E !

08.07.11

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

Photos: www.jonreis.com

IthacaTriathlonClub.org

Cayuga Lake Triathlon

Sunday, August 7, 2011 Taughannock Falls State Park Trumansburg, NY Intermediate, Sprint and Youth race distances Local/Regional Travel Info: VisitIthaca.com

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February 2011 | TRIATHLETE.COM

135

never

a Bad day

Lesson no. 1 By Bob Babbitt

was standing at the finish of the 1998 Ironman World Championship in Kailua-Kona, Hawaii. Next to me was Michael Collins, the son of Ironman founders, John and Judy Collins. As people crossed the finish line, they were at first ecstatic with their accomplishments and then, in the blink of an eye, obviously disappointed with their times. The goal was 11:10 and they’d gone 11:30. We heard ‘I had a bad day’ grumbled over and over again. Michael can relate to having a bad day. Heck, we all can. Things always tend to go wrong at some point during a 10- to 17-hour day in the heat and wind of Kona. But his bad day in 1979, as a 16-year-old doing his first-ever Ironman, was one for the Bad Day Hall of Fame. The race was scheduled for a Saturday in January, but the weather was so stormy it was postponed a day by then

race director John Collins. The weather was just as horrific on Sunday, so when John left the house, he told Michael to sleep in, in case the event was postponed again. But the 15 or so Ironman hopefuls waiting on the beach wouldn’t settle for postponing the race again and insisted on racing. When Michael got word the race was on he scrambled to get to the start in time. A swimmer since age 6, Michael had little concern about getting through Iron Day. “I had done the Waikiki Rough Water Swim a number of times and knew I’d be faster than a lot of these old people,” he says. “I rode my bike everywhere so that didn’t worry me. Even though I didn’t run, I knew that I could walk a marathon.” He came out of the water not too far behind Tom Warren, who would go on to win the race. Everything went fine early in the bike leg, but

on the windward side of the island Michael flatted and, without a spare or cell phone (this was ’79, remember) retreated to a nearby Burger King. Michael used a pay phone to leave a message on his parents’ answering machine at home. Two hours later, Judy Collins arrived at Burger King with another bike and Michael, after eating a cheeseburger, was off. Now, he was firmly in last place and it wasn’t long before the sun set and he was riding in the dark. “At this point I was thinking this Ironman thing is pretty stupid,” Michael laughs. He arrived at Aloha Tower, the end of the bike ride, at midnight and started walking the marathon. “The only running I did was when I ran across the freeway,” he says. “Other than that, I walked the entire way.” As he headed toward the finish at Kapiolani Park, he

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triathlete.com | February 2011

hunter king

Bob Babbitt is the co-founder of Competitor magazine, the co-founder of the Challenged Athletes Foundation, the host of Competitor Radio and the 10th inductee into the Ironman Triathlon Hall of Fame. To hear his interview with Michael Collins and more than 500 other endurance legends, visit Competitorradio.com.

told his mom that she better be ready with the camera because he was so tired he only had one smile left and she better not miss it. “These people have no idea what a bad day is,” said Michael as we stood sideby-side in 1998 watching the disappointed finishers come across the line. “When you’re walking the Ironman marathon, you’ve been out on the course for more than 24 hours and the paper boy is going by you delivering papers with results of a race you’re still in? That’s a bad day.” So here’s tri lesson No. 1 from Michael Collins: When it comes to racing, there is no such thing as a bad day.

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