2011-06 Triathlete

RecoveR Faster / come Back stronger

conquer The alcaTraz swim

The BesT

page 70

Tips Tricks & Tools

llaura

BenneTT

GUNNiNG fOR OLYmpiC GOLD

8FasT-Track week

TO keep YOU HeALTHY AND RACe-ReADY

Training plan Diary oF a champion InsIde MIrInda Carfrae’s fIrst (non-Kona) IronMan

june 2011 triathlete.com

*

compression gear does It really WorK?

DRESSED FOR SPEED

INTRODUCING THE ALL-NEW 2011 SPEED CONCEPT

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2011 FELT PRO TRIATHLETES

Andy Boecherer (GER) Terenzo Bozzone (NZL) Mirinda Carfrae (AUS) Tim DeBoom (USA) Becky Gibbs-Lavelle (USA) Michellie Jones (AUS) Daniela Ryf (SUI) Emma Snowsill (AUS)

The 2011 DA

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Contents june2011

features

98 Operation Injury Prevention Rehab United is redefining physical therapy.

By Jené Shaw

108 The Extra Mile Five individuals share their inspirational rebound stories, and the passions that have them fired up like never before.

By Holly Bennett

120 Under Pressure Compression apparel has entered the triathlon mainstream, but does it really work?

By Tawnee Prazak

126 Your Optimal Race Recovery You can reap the fitness benefits and bounce back quicker from hard training and racing if you're strategic about your recovery.

By Lance Watson, Bjoern Ossenbrink & Nathan Koch

136 8-Week Fast Track Training Plan If you’ve signed up for an upcoming short-course triathlon but have procrastinated on your training, this plan is for you.

By Patrick McCrann

144 Fit to Ride Fit is a bike's most important characteristic. But focusing on bike fit—rather than frame fit—opens up your options when searching for your next perfect bike.

166 Laura Bennett's Olympic Odyssey

As the top-ranked American on the ITU circuit last year, two-time Olympian Laura Bennett is the odds-on favorite to represent the U.S. in triathlon at the 2012 Olympic Games in London. Here, Laura talks about her plans and challenges for the coming year—and shares advice on injury prevention and recovery. By Kim McDonald

By Aaron Hersh

154 Diary of a Champion

As told to Holly Bennett

10

delly carr

An inside look at race week for reigning Ironman world champion Mirinda “Rinny” Carfrae's first Ironman outside of Kona.

triathlete.com | June 2011

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Contents juNE2011

18 | From the Editor Bouncing back

22 | Letters More commentary on CrossFit; props for Hillary Biscay; and setting the record straight on our nutritionist.

29 | Checking In Need to Know Andy Potts’ five pillars of recovery; SheRox Triathlon series; Trend Alert; new ways to look at recovery; Club Hub: BYU; Medically Speaking; and TriSpeak.

At the Races Abu Dhabi International Triathlon, Ironman New Zealand, Clermont ITU Sprint Triathlon Pan American Cup and Ironman 70.3 California Time-crunched Triathlete Racing unprepared Racing Weight Advice from history’s heaviest Ironman champion Tour Guide Costa Rica My Favorite Things Julie Dibens Dear Coach Brick workouts for peak performance Ask a Pro The best and worst parts of being a professional triathlete

60 "Twilight" star and triathlete Charlie Bewley

I’m a Triathlete Actor Charlie Bewley of the “Twilight” series

84

Bicycle-mounted hydration systems

Confessions of an Age-grouper

More locker room don’ts

67 | Swim Master the Escape From Alcatraz swim; Sara’s Slam: endurance or interval training?

Drill of the month; Gear Bag: Finis Swimsense.

75 | Bike

On the cOver: Pro triathlete Laura Bennett .

Photographed exclusively for Triathlete by Delly carr in Mooloolaba, Australia.

Four types of running form not to follow; 60-second abs; deep-water running; the latest minimalist training shoes; and new core work with your foam roller.

173 | Fuel Why your workout eating habits can trigger overeating; how to cut the gluten without cutting corners; and the latest electrolyte supplements.

192 | Never a Bad Day Bob Babbitt’s iron journey

72 Endurance vs. interval training

Publication mail agreement NO. 40064408, return undeliverable Canadian addresses to, Express Messenger International, P.O. BOX 25058, London BRC, Ontario, Canada N6C 6A8. Triathlete Issue #327 (ISSN08983410) is published monthly by The Competitor Group, 9477 Waples St., Suite 150, San Diego, CA 92121; (858) 768-6805. Subscription rates: U.S., one year (13 issues) $34.95; two years (26 issues) $59.95. Canada $60.95 per year; all other countries $94.95 per year, U.S. currency only. Periodicals postage paid at San Diego, CA, and additional mailing offices. Single copy price $5.99. Triathlete is copyright 2003 by The Competitor Group. All rights reserved. Postmaster: Send address changes to Triathlete, P.O. Box 469055, Escondido, CA 92046-9513.

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triathlete.com | June 2011

CloCkwise from top: rob daly; nils nilsen

How to clean your bike, complete with tools of the trade; embrace drafting; the coolest new water bottle systems; buying your first road bike; and tips on how to be a roadie.

89 | Run

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andy POTTS

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Unless otherwise noted, all trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland. IRONMAN®, M-DOT®, and 70.3® are registered trademarks of World Triathlon Corporation. Ironman PERFORM™ is a trademark of World Triathlon Corporation. © 2011 Nestlé

* Catching Up With the Pros

* TriCenter

Latest News Race Wrap-ups Training Tips

If your phone has a Web browser and a camera: • Download the free app at http://gettag.mobi using your phone browser.

• Scan or photograph 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.

Follow Us!

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

Twitter

Watch Videos on Your Phone

Facebook

The sport’s professionals have reached the peak of the season. We’re tracking them down to get the inside scoop on their training, racing and gear.

Recovery

VIDEO SERIES

After you read the countless recovery tips in the magazine, visit Triathlete.com/recovery for even more ideas on how to feel fresh after long workouts.

“

I want to say I’m under no illusions. This is a personal venture I’ve set with my wife and said, ‘You know what? Let’s do it.’

The only failure I can have is not — Reigning Ironman world champion trying.”

Chris McCormack on his decision to go after

a spot on Australia’s 2012 Olympic team

* Plus

14

NEWS The ITU race season is under way. We’ll keep you updated on the ITU World Championship Series rankings and discuss who’s on track to earn a coveted spot at the 2012 Olympics.

TRIATHLETE.COM | June 2011

RACE COVERAGE The inaugural Ironman Texas will have one of the strongest pro fields of the year. Look for our complete coverage—video, photos and in-depth stories—from the Lone Star State.

GEAR & TECH Love reading about the latest triathlon gear but can’t wait until the next issue? Senior editor Aaron Hersh brings you even more tech news and reviews at Triathlete.com.

NUTRITION The summer months are upon us. Learn from the sport's elite how to manage your race nutrition in heat and humidity, plus how to get the most out of your everyday nutrition.

JEFFREY SANZARE

PHOTOS Our online race galleries showcase the best images of your favorite race destinations and professionals from the sport's best photographers.

FIRST WAVE

16

TRIATHLETE.COM | June 2011

DASH AND SPLASH

BY DELLY CARR

France’s David Hauss, Spain’s Javier Gomez and France’s Laurent Vidal enter the Coral Sea in a mass swim start at the ITU Triathlon World Cup Mooloolaba in Australia. In a full field of 75 men at the World Cup opener, Australian Brad Kahlefeldt took the win in 1:51:52, his third title in Mooloolaba. Nicky Samuels of New Zealand won the women’s race in 2:03:13.

June 2011 | TRIATHLETE.COM

17

From the Editor

Rest, Rehab, Recovery

18

TRIATHLETE.COM | June 2011

In “Operation Injury Prevention” on page 98, Senior Editor Jené Shaw takes a look at San Diego’s Rehab United, and how its trainers and their unique approaches are redefining physical therapy.

Meanwhile coaches Lance Watson and Bjoern Ossenbrink and physical therapist Nathan Koch deliver expert guidelines for proper race recovery on page 126. Coach Tawnee Prazak delves into the world of compression apparel on page 120—does the technology really work? Read on.

Holly Bennett, contributing writer and author of the monthly “Confessions of an Age-grouper” column, spent a week with Mirinda Carfrae as she prepared for Ironman New Zealand. The reigning Ironman world champion shares her first-person race-week diary on page 154. Bennett also profiles five triathletes who’ve each overcome major injuries and illness on page 108.

If that’s not enough, coach Patrick McCrann delivers an eight-week training plan for time-crunched sprint and Olympic latecomers on page 136, to get them on the starting line fully fit and race-ready.

And our resident gear guru, Senior Editor Aaron Hersh, had the enviable task of reviewing six of the latest $3,000–$5,000 bikes. Check out his verdict on page 144.

Enjoy the issue,

Julia Beeson Polloreno

Editor-in-Chief

JUSTIN LEE

As I sit and write this, my four-week-old daughter sleeps nearby—for now. Growing a family gives many of us an added appreciation for the fine art of balancing triathlon with marriage, kids, work, a social life and other demands of our time and energy, both physical and mental. For me, added requests of my time and attention (say, from a wailing newborn) only make triathlon training that much more vital.

Working on this month’s magazine while recouping from pregnancy gave me a very personal attachment to the issue, which is dedicated to recovery and injury prevention. Any opportunity to train after being sidelined feels like a small luxury, and it’s difficult to rein in the desire to jump back into rigorous training too soon.

Even when we’re healthy, many of us walk a fine line between pushing ourselves to new levels of fitness and tempting injury.

Just ask cover girl and Olympian Laura Bennett. In our exclusive Q&A on page 166 she says, “You are always on edge for injury in our sport—there are less than a handful who have made it through their careers without incident. … Because you are continually evolving as an athlete, you are never in the same place as you were the last time you experienced the training. It is definitely a balancing act. … You always want more!”

This issue is packed with smart, triedand-tested advice for returning to multisport with renewed enjoyment and success after injury, and tips for staving off injury before it derails your race season.

Go farther.

速

Focused on the finish line

Determined to end world hunger

Team up with Janus and make your next triathlon a fundraiser for your favorite charity.

Turn your passion for triathlon into a passion for your cause, with fundraising support from Janus, a global investment company. The Janus Charity Challenge helps you turn your race into your personal fundraising platform for any charity you choose, in select races in the Life Time Fitness Race to the Toyota Cup Triathlon Series. Janus provides everything athletes need for successful fundraising, so you can put your effort into your training where it belongs. And we will donate up to $30,000 to the charities of the top fundraisers at each race.

Visit januscharitychallenge.com to find out how to make your next triathlon a winner for the cause that matters to you most, or to make a donation to your favorite athlete or charity.

Life Time Fitness Toyota Cup Race Series Capital of Texas Triathlon May 30, 2011, Austin

Kaiser Permanente Los Angeles Triathlon September 25, 2011, Los Angeles

Life Time Fitness Triathlon速 July 9, 2011, Minneapolis

Toyota U.S. Open Triathlon October 2, 2011, Dallas

Chicago Triathlon速 August 28, 2011, Chicago

Janus Distributors LLC (4/11) C-0311-358 12-30-12

janus.com

We asked Triathlete staffers …

Editorial Editor-in-Chief Julia Beeson Polloreno Managing Editor Adam Elder Senior Tech Editor Aaron Hersh Senior Editor Jené Shaw Associate Editor Bethany Leach Mavis Contributing Editors Courtney Baird, Chris Carmichael, Jennifer Purdie, Pip Taylor Contributing Writers Bob Babbitt, Holly Bennett, Matt Dixon, Matt Fitzgerald, Sarah Wassner Flynn, Adam Kelinson, Samantha McGlone, Sara McLarty, Melanie McQuaid, Lance Watson Medical Advisory Board Jordan Metzl, MD, Jeff Sankoff, MD

What’s your go-to recovery meal?

art Art Director Lisa Williams Photo Editor Nils Nilsen Graphic Designer Oliver Baker Contributing Artists & Photographers Hunter King, Jon Davis, Paul Phillips, Eric Wynn

“A handful of Cool Ranch Doritos and a bottle of Gu Brew Recovery, followed by a great beer— preferably a pale ale.”

“Bulumu granola in yogurt with a sprinkle of flax seed.”

CirCulation & ProduCtion Director, Audience Development John Francis Audience Development Manager Cassie Lee-Trettel Production Manager Meghan McElravy 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 “Giant blueberry, Associate Publisher Lars Finanger pineapple, kale, spinach, coconut Advertising Director, Triathlete.com David Walker Senior Vice President, Midwestern Region Sales Doug Kaplan water smoothie. Or a mammoth plate of Vice President, Western Region Sales David O’Connell salmon sushi!”

Vice President, Eastern Region Sales Rebecca McKinnon Account Executives, Endemic Sales Nathan Forbes, Mark Gouge, Justin Sands Regional Event Sales Tom Borda, Katie Campbell, Richard Hurd, Chip McLaughlin, Michael Proulx, Dave Ragsdale, Laura Ritter, Matt Steinberg, Kelly Trimble, Chris Wheeler Account Executive, Marketplace Sales Alex Jarman “Nonfat Greek yogurt mixed with a chopped-up bran muffin and fruit.”

triathlEtE EuroPE Publisher Jim Peskett jim.peskett@competitormedia.com Editor Ian Osborne ian.osborne@competitormedia.co.uk Digital Content Editor Paul Moore paul.moore@competitormedia.co.uk a PubliCation of

Executive Chairman David Moross Chief Executive Officer Peter Englehart President & Chief Operating Officer Scott P. Dickey Executive Vice President, Media Andrew R. Hersam Senior Vice President, National Sales John Smith Chief Financial Officer Steve Gintowt Senior Vice President, Marketing Bouker Pool Vice President, Sales Development Sean Clottu 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.

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triathlete.com | June 2011

LIVE HEALTHY GNC MEGA MEN速 VITAPAK速 PROGRAMS Goal: Break through to the next level Solution: Mega Men Sport Vitapak速 Effect: Fuels muscles and supports recovery Result: Increased energy. Peak performance.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. 息2011 General Nutrition Corporation.

Letters are breast implants ... who cares? Many women get them for many reasons.

You can’t deny the shape of these women, and I can promise you it is not from repetitive long runs.

This is the fight going on in the endurance world right now and is why CrossFit is getting so much attention. Traditional endurance athletes can run, bike and swim, and that’s pretty much it. Traditionally they suffer a lifetime of overuse injuries and lack strength. If you ask your average person whether they’d like to look like a marathon runner or average CrossFit athlete, I think you’d be surprised with the response.

If you are an elite-level endurance athlete, then yes, you may need some extra miles. You will sacrifice your overall health and fitness to do so. If you want to look like a powerful woman who can excel in all aspects of life, train like a CrossFit athlete. It really is that simple.

Brandon Cullen, Owner, S3 Endurance Charlotte, N.C.

Hillary Biscay

Triathlete left a teaching job and Ph.D. program to pursue her dream of a pro career. The training journey would take her from a tiny village in the Swiss Alps to a farm in the Brazilian countryside to the gritty streets of Phuket. Biscay looks back on the ups and downs of her worldly travels—all for her love of the swim, bike and run.

DIARY OF A

Globe-trotting TRIATHLETE

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TRIATHLETE.COM | April 2011

April 2011 | TRIATHLETE.COM

Life of a Journeyman Kudos on the Hillary Biscay story, “Diary of a Globe-trotting Triathlete” (April 2011). The general public has no idea of the sacrifices of a “journeyman” triathlete. Well done. Personally, I think a great follow-up article would be on the professional triathlete that holds down a regular 9-to-5 job.

Bob Shuler, Tampa, Fla.

CrossFit of Rage I’d like to respond to Mrs. Travis (April 2011 Letters).

While breast implants may or may not be more common on the West Coast (I would suspect the former) it is obvious to anyone that the individuals in the article are not a product of liposuction. (This is evident even to you, since you referenced their suspected 10 percent body fat.)

My wife uses CrossFit to supplement her training and can vouch for the program’s effectiveness, with no lipo or other augmentation needed.

Maybe we should reserve our judgment for ourselves and not try to sow discontent between those more or less fit than the reflection we see in the mirror.

Michael Jordan, Bakersfield, Calif.

Commenting on Brenda’s ridiculous rant about the women in the CrossFit Endurance article. News flash: liposuction does not give you a six-pack. Training hard and eating well does. Breast implants

107

Grand Oversight Glad that you had an article featuring Grand County, Colo. (“Tour Guide,” April 2011). However, you left out some of the most amazing places and things for triathletes to enjoy when visiting.

Winter Park Resort is a first-class downhill and telemark skiing destination in the winter and an amazing mountain biking destination in the summer with great downhill courses to build speed, strength and agility.

And you failed to mention mountain biking and yoga retreats in Winter Park sponsored by Women’s Quest, a company owned by a former local professional triathlete, Colleen Cannon.

Another popular event for the off-road

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.

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Letters Anti-Chafe Continuous Spray Skin Lubricant

swim

athlete is the Fat Tire Classic. Snow Mountain Ranch is hosting a running series in the fall and offers great crosscountry skiing in the winter. There’s also an off-road duathlon sponsored

by Fraser Valley Rec Department.

Perhaps the best thing about Grand County is the natural beauty, the lowkey atmosphere and lack of crowds compared to Boulder and Summit County. Of course, if triathletes find out what a gem Grand County is, it may not be so uncrowded anymore.

Barbara M. Fried, Fraser, Colo.

bike

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

THE X FACTOR

Age-grouper Justin McCutcheon cools off after a tough race at last year's Xterra Guam, one of the most adventurous and scenic courses of the Xterra triathlon series. The 2011 edition, a 1K swim, 31K mountain bike and 8.2K trail run, takes place March 26.

PHOTOGRAPH BY RICH CRUSE

run

April 2011 | TRIATHLETE.COM

Thank you for devoting a section toward nutrition in Triathlete magazine, particularly since nutrition plays a critical role in exercise performance and recovery. I have noticed, however, that none of the nutrition articles are written by registered dietitians (RD). I find this ironic because the majority of training-related articles are written by exercise physiologists and/or USAT-certified coaches, so it would make logical sense to also include nutrition articles written by someone who is an expert on the topic. RDs are credentialed nutrition professionals through the American Dietetic Associa-

www.trislide.com 24

TRIATHLETE.COM | June 2011

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125

Nutrition Omission

3 Sports...1 Lube.

tion (ADA) and have undergone extensive education, completed an ADA-approved dietetic internship and have passed the RD exam. Also, RDs are required to fulfill at least 75 continuing educational units every 5 years to remain updated on current nutrition information.

I believe that readers of Triathlete magazine deserve to receive accurate nutrition information from a qualified source, not a person who claims to be a “nutrition expert.” Anybody can claim to be a nutritionist, but only those who have undergone the requirements set by the ADA to become an RD are true nutrition professionals.

Crystal Pruitt Witte, Yorktown, Va.

4/6/11 11:56 AM

POST OF THE

MONTH

Triathlete’s nutrition expert, Pip Taylor, has been a professional triathlete for 12 years, holds a bachelor of science degree in human medical sciences, as well as a post-graduate degree in sports nutrition awarded by the International Olympic Committee—which, she says, is regarded as the best sports nutrition post-graduate degree worldwide. She’s also a member of Professionals in Nutrition and Exercise Science. She agrees that nutritionists are not licensed as opposed to dietitians, so technically anyone can call him or herself a nutritionist regardless of education or qualification. Thus Taylor says all athletes can and should question anyone calling him or herself a nutritionist. However, as Triathlete’s nutrition expert, Taylor employs some of the top registered dietitians in the triathlon world, who’ve worked with the who’s-who of world champions, to write in these pages each month. We invite you to learn more about Taylor at Piptaylor. com. —Editor Erratum: In our 2011 Buyer’s Guide, Nordic Naturals Ultimate Omega Sport fish oil should have been listed as being tested and certified by NSF International.

Mike Kirkmire: My wife as I got up to go to the pool this morning at 0430, “Why the f*** do you do this? You do realize you aren’t going to win the race ... let alone your age group. Have a great swim. Love you.”

From two-time IRONMAN Hawaii World Champion CHRIS ”MACCA“ MCCORMACK

ERIC WINN

Find Out Everything It Takes to Become a Champion “If all you have is a hammer, every problem becomes a nail, right? For many athletes and coaches, the only tool they have is training more….

An Ironman is eight hours, but races are won or lost in moments when one athlete makes a move.”

—from I’M HERE TO WIN Available in hardcover, as an audiobook, and as an eBook

In I’M HERE TO WIN, Macca provides concrete training advice for everyone—from weekend warriors who casually compete to seasoned veterans who race every week to armchair athletes looking for an extra push—with excitement and inspiration on every page.

FOR MORE INFO

“A superior book for anyone searching for keys to take their racing and life to the top level.”

—Mark Allen, Six-time Ironman Triathlon World Champion

www.chrismccormack.com

Center Street is a division of Hachette Book Group

www.centerstreet.com

Delly Carr With 499 triathlon magazine covers to his name in his illustrious 25 years of shooting the sport (and six Olympic Games), Carr is officially recognized as one of Australia’s top freelance sports photographers. He was recently inducted as a founding member of the World Photography Academy, and is one of only six Photographic Ambassadors for Nikon.

Contributors

Jon Davis

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triathlete.com | June 2011

PatriCk MCCrann Jennifer PurDie Purdie is the senior editor at our sister publication Inside Triathlon. Her writing has appeared in publications such as Running Times and Phoenix Magazine. She is an avid triathlete and marathoner and has completed a marathon on every continent. Her travel story on Costa Rica is featured on page 50.

McCrann is co-founder and head coach of Endurance Nation. This 14-time Ironman finisher with three trips to Kona has been coaching triathletes full-time since 2004.

You’ll find his “8-week Fast Track Training Plan” on page 136 and can learn more about his age-group-specific training plans and the unique team coaching approach of Endurance Nation at Endurancenation.us.

Purdie: Nils NilseN

With a love of photography, food and cycling, Davis has found his niche as a food and product photographer based in Los Angeles. On the weekends he rides with a local cycling club to help burn off the week’s worth of great on-set catered foods. Since getting the opportunity to work with Triathlete magazine he has become inspired to break out the swimsuit and running shoes to try his luck at a few small triathlons this summer. His photography appears monthly in the Fuel section, starting on page 173.

“With Zeros, I own my connection.”

“When you’re doing volume and miles like I do, little things can become big problems. That’s why I train and race on Speedplay Zeros. With Zeros, I own the connection to my bike.

They’re the only pedals that let me choose a custom-length spindle and fine-tune the float. My Zeros fit me like a custom-tailored suit.”

Speedplay.com

Chris “Macca” McCormack 2-Time Ironman World Champion

TIME-CRUNCHED TRIATHLETE / RACING WEIGHT / DEAR COACH / ASK A PRO / I’M A TRIATHLETE

EL GANADOR

American Tim O’Donnell, the 2010 U.S. Pro 70.3 champion, took the win at the inaugural Ironman 70.3 San Juan in Puerto Rico in 3:49:29. The half-Ironman star plans to step up to Ironman races in the 2011 season.

PHOTOGRAPH BY PAOLA VASCONCELLOS MOREIRA

June 2011 | TRIATHLETE.COM

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Triathlete magazine asked racers at Ironman 70.3 California in Oceanside:

What lesson did you learn from this race that you can apply to other half-Ironmans?

MY RULES OF RECOVERY Pro triathlete Andy Potts lists his five pillars to recovery.

Sleep ‌ a lot of it I get an average of 11 hours of sleep a night. I know that sounds like a ton, and not many people can pull that off, so try to shoot for eight hours at the least. My wife and I used to joke at the end of a hard training or racing day that I was going to bed for the night in the “regenerator.â€? We attributed special recovery powers to our bed, and when morning rolled around I would be recharged for the demands of a new day.

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TRIATHLETE.COM | June 2011

“Ride hills late in your long training rides, not just early on.�

Jake Martholomy, Seattle

“Look at the course profile beforehand.

And it’s really important to stay positive on the run.�

Michelle Bozarth, Hampton, Va.

“You can still get faster as you get older. I just set my PR and I’m 50 years old.�

Scott Binder, Englewood, Colo.

“Never give up even when you come off the bike in whatever position.�

Stacey Stern, Pacific Palisades, Calif.

R or s It ‌

Compression devices such as the NormaTec MVP Pro have become popular recovery tools for athletes from NFL players to triathletes.

Also used by the Garmin cycling team and Navy SEALs, the MVP Pro provides 15–30 minutes of graduated and intense compression that closely mimics our natural physiology. No swelling in the legs can withstand the grip of these “boots.� At $5,000 it’s an effective recovery tool almost exclusively for the elite or sports-performance centers. This summer, however, NormaTec is rumored to release a home version, called the Enthusiast, for around $1,500, making it within reach for more athletes. //NATHAN KOCH

Pro triathlete Jarrod Shoemaker

SheRox Triathlon Series Kicks Off 2011 Season From post-race relaxation on a Bermuda beach to cycling through the woodsy northwest, the 2011 SheRox Triathlon Series offers an abundance of racing choices—all designed specifically for women.

This year the SheRox Triathlon Series expanded its race offerings to nine events, including three existing ones from the long-running U.S. Women’s Triathlon Series and one new event. SheRox also recently partnered with Life Time Fitness to engage its active female members and interest them in triathlons. SheRox offers a complimentary mentor program for guidance, motivation and a social training atmosphere. Visit Sheroxtri.com for more information. //JENNIFER PURDIE

2011 SheRox Triathlon Series June 12 Naperville, Ill. July 10 Aurora, Colo.

July 10 Federal Way, Wash.

July 17 Detroit Aug. 7 Philadelphia Aug. 28 Asbury Park, N.J. Sept. 25 Webster, Mass.

Oct. 16 San Diego Nov. 6 Bermuda

POTTS: JAIME KRIPKE

My top sleeping tip: Sleep with a pillow between your legs. It keeps my body relaxed during the night because I put less pressure on my hips, back and legs.

“Make sure you eat and hydrate.

It’s all about the run; the more you eat and drink, the better you feel.�

Erin McCarty, San Jose, Calif.

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Balanced nutrition When it comes to what I put in my body, I’m not very picky. I use food as fuel.

With that in mind, my wife (who doubles as my nutritionist) does a fantastic job of making sure our meals are colorful and extremely nutritious. Even though I use a few nutrition products to help me recover faster, I firmly believe that a balanced diet trumps any dietary supplement. I listen to my cravings, including cheeseburgers, chocolate, ice cream, nuts and chips, but try not to overindulge in the temptations.

With a great nutritionist and chef I still need some help with the holes in my diet. I use a few supplements with which I have had personal experience and success. I use PowerBar’s Ironman Restore drink (gets the right nutrients into my body quickly post-workout), Zone’s OmegaRx (reduces inflammation) and First Endurance’s MultiV (keeps me healthy).

CLUB HUB

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TRIATHLETE.COM | June 2011

LOCATED: PROVO, UTAH

FOUNDED: 2008

The BYU Triathlon Club isn’t your typical collegiate team—they’re self-coached, studentfunded and, because of their religion, no one trains on Sundays.

Even with busy college schedules, the BYU club members practice nine times a week. The students find that the Mormon lifestyle actually complements triathlon training. “I don't train on Sunday, which is good because otherwise I would probably not be giving myself enough of a recovery,” says Skye Murphy, a standout female athlete on the team. “Being Mormon also requires me to have discipline in several other areas of my life—the things I eat and drink, the activities I participate in—so I would say that has added to my ability to dedicate and discipline myself as a triathlete.”

Mormons go on a two-year mission at age 19, putting college and triathlon on hold to focus on teaching others about the church. “Missions might seem like a sacrifice, but we gain skills that we need in both life and triathlon,” says club president Parker Moffatt, who claims he was “lethargic” until going on mission inspired him to get in shape. “We learn goal setting, time management and long-term planning.”

“Having lived a life of moral discipline makes it easier to live a life of physical discipline,” adds club workout leader Grant Ledarhl. “Triathlon is a physical sport, but the strength of your mind is what gets you fit. I have no doubt that my service in our church made me a much stronger person.”

The team competes in the Mountain Colle-

MEMBERS: 60+

giate Triathlon Conference against some teams that have structured, funded programs with coaches. Their $15 dues help cover some costs, but all the students pay out of their own pockets for race fees, gear and travel expenses. They’re also not considered an intramural team, so they garner little recognition from the school.

The team is made up of all levels, from newbies to seasoned athletes such as Chris Mabey, who started competing alongside his parents at age 12. The annual BYU True Cougar Triathlon helps draw in new members, with a beginnerfriendly “reverse triathlon” race entailing a 1.8mile run, 6.2-mile bike and 200-yard swim, all on campus. As another recruiting tool, a BYU member will throw on a bike jersey and hop on a trainer in the middle of the student center, which 30,000 students pass through.

Provo (located 45 minutes outside of Salt Lake City) has ideal triathlon training grounds.

If the club wants a nothing-but-hills mountain climb, they have it. If they want a flat, cruising loop, they have that too. They name their training runs with songs based on the workout, such as “Stairway to Heaven” or “Ramble On.” Because they are entirely responsible for their own training, they decide as a team what their goals are. “No one makes us wake up at 5:30 a.m. to hit the pool, and no one makes sure we get our run in. The club members are extremely dedicated, and that makes it a fun and exciting thing to be a part of,” Murphy says. //JENÉ SHAW

JUDYCOZZAPHOTOGRAPHY.COM

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Brigham Young University Triathlon Club

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Two New Ways to Measure Your Recovery Restwise daily tracking tool Restwise is a fatigue monitoring system that takes a lot of the guesswork out of the question, “Do I need more recovery?” It can help you determine whether

Total Quality Recovery Scale

you need more rest (you may be overtrain-

Scientists have suggested that recovery

ing) or if you’ve rested too much (you need

Fresh running shoes

can be graded on a scale similar to the

more stimulus to get better/faster).

When my Asics running shoes start to break down, I get a new pair to avoid shin splints—or something worse, like a stress fracture. The best way to test your shoes is to look at the mid-sole (cushion area near your heel) for deep creases. When you buy your shoes, there are no creases, but as they start to break down, the midsoles develop lines from the pounding that become deeper.

An old pair of shoes can drag out your recovery because you feel so much more of the road or trail when you don’t have the right cushioning.

Rate of Perceived Exertion scale devised

Similar to how calorie-tracking web-

by Gunnar Borg, called Total Quality Re-

sites force you to think about your food

covery. The scale was developed after

intake, Restwise holds you accountable

studying a group of athletes who were

for properly recovering. It uses a research-

asked to focus on two dimensions: their

based algorithm and a questionnaire to

perceived recovery and the recovery ac-

quantitatively evaluate your daily recovery.

tions they performed. Basically they

If you’re an athlete with tough periodiza-

would ask themselves, “How do I feel and

tion demands, it can help you peak at the

what have I done?”

right time.

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To rate their recovery, athletes would

Each day you fill out 11 questions, in-

assign a number (Recovery Points or RP)

cluding resting heart rate and oxygen

to describe how they felt in the last 24

saturation (found with a pulse oximeter),

hours. By adding up the points and using

sleep quality, yesterday’s training perfor-

the Total Quality Recovery Scale, they

mance, appetite, muscle soreness and

would get a score. Correlating a consis-

more. After filling out the info, you’ll get

tently high RP score with high training

your daily Recovery Score, which shows

loads was shown to increase an athlete's

up on an easy-to-read chart.

ability to tolerate and adapt to higher training loads more quickly.

Points were assigned to grade and

gives them one more way to communicate

monitor the recovery actions from five

about training progress. If they don’t want

categories: nutrition, hydration, sleep and

Timmy Triathlete to drop below, say, 60

rest, relaxation and emotional support

percent before Ironman Canada, coach-

and stretching and warm-down.

es can set up specific notifications to let

What’s your weekly recovery score?

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TRIATHLETE.COM | June 2011

Coaches can use the system to monitor multiple athletes’ recovery, which simply

them know if his scores are low.

Go to Triathlete.com/totalqualityrecovery

Subscriptions, including an oximeter,

to download the Total Quality Recovery

cost $119 for six months and $179 for 12

Scale and find out! //MELANIE MCQUAID

months. Restwise.com //JENÉ SHAW

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TRI*SPEAK RECOVERY QUICK TIP

Making an ice pack is easy, but keeping the cold applied to your injured area is tricky.

Instead of poking the bag into place every few minutes while sitting on your couch, borrow a trick from athletic trainers and use plastic wrap to keep your cold pack where it needs to be. Visit your local moving supply store (or Uhaul.com) and get a roll of Mover’s Stretch Plastic Wrap. Its hand-held rolling dispenser makes it easier to use than the plastic wrap sitting in your kitchen drawer, and at a price of $6 for 1000 feet, it’s well worth the expense. Once your ice pack is wrapped to your body, you can walk around

mankini n.

Small swim brief worn by a man, typically European.

Fails to adequately cover the wearer’s physique.

Usage: “I saw way too much of that German guy walking around the Kona Pier in a mankini.”

without fear of it sliding out of place.

Compex Performance Muscle Stimulator $699.99 Compression gear

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TRIATHLETE.COM | June 2011

I recently did my first race of the year, an Olympic-distance triathlon.

Every off-season I seem to forget just how sore a 10K run off the bike in racing flats makes my calves.

After thrashing myself on Sunday, I slept in Monday morning and lay around my apartment after work.

When I woke up Tuesday morning, my body felt exactly like it did the day before. My laziness had cost me a chance at a quick recovery. Rather than pumping a generous dose of nutrient-laden blood to my abused muscles by going for an easy workout, I let them sit in a pool of metabolic waste. No recovery shake or compression product can replace the rejuvenating power of an easy spin, but sometimes recovering while sitting on your couch is simply more appealing than sitting on a bike. This is where Compex steps in. The Compex Performance muscle stimulator is a hand-held neuromuscular electrostimulation device (NMES). Basically, it sends small pulses of electricity into your muscles and forces them to contract. The intensity of the pulse can be dialed up to fatigue the muscles, but I like to use it as a recovery aid. Put the electrodes on a muscle, connect the color-coded wires, set the machine to the "active recovery" mode and sit back while it forces your muscles to twitch without any input from you. Although it isn’t a replacement for an easy workout, utilizing the Compex Performance in between workouts gives you a recovery boost that typically comes only from breaking a sweat. // AARON HERSH

ISTOCKPHOTO.COM/KARANDAEV; NILS NILSEN

Another small but crucial part of my recovery is using compression running socks and CEP’s new custom-shaped tights called Clone. I wear the compression socks when I’m doing a long ride or a long run for training, but I really like the benefits of wearing the socks post-workout for recovery. I noticed the benefits immediately.

Now with Clone tights I have all the same benefits, but it extends past my knees and all the way up to my hips.

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[ MEDICALLY SPEAKING ]

Real rest

SEVERAL YEARS AGO I was racing in the

Ironman 70.3 California when, during the bike, I came upon a rider who had a bad crash. He was lying on the ground, completely unconscious. With the help of a Marine who was assigned to that very spot on the course, HEAD CASE we carefully stabilized the fallen Xterra pro triathlete Dan Hugo has suffered rider’s head and neck and ensured two concussions: a minor one from landing that his airway was open and he head first off his mountain bike at a 2007 had a pulse. His helmet was shatevent and a more serious one after getting tered and he had a cut over his clipped by a truck during a training ride. It was temple. That helmet had likely then that he realized how easily a concussion saved his life and, although he had can go unidentified: “Only when trying to ride sustained a significant traumatic a week later did my dull headache surface. brain injury (TBI), he would survive The lesson I take from both is to be incredibly to race again. cautious when you experience an intense Lately there has been a head bump.” heightened awareness of the frequency and effects of head a very mild concussion, I did what any triinjury in sport. While this is more of a athlete would do: I took it as a challenge problem in contact sports such as footand pushed through the pain. Had I been ball or hockey, triathlon is not immune. volunteering in the medical tent I would Get to know the signs and symptoms of have insisted that any athlete in my cirminor head injuries as well as the risks of cumstance be retired, as continuing after ignoring them. a concussion is simply not worth the risk.

The classic term for a minor head in//JEFFREY SANKOFF, M.D.

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TRIATHLETE.COM | June 2011

ISTOCKPHOTO.COM/RAYCAT

Rest is not the same as sleep.

Real rest takes place when you are not consumed by the exertions of work or the physical toll of training. Sometimes rest is hard to come by, but it’s necessary to reach your full potential.

A few years ago, I started taking Sundays off from training.

It has been the best thing for my body and probably more importantly, my mind. When the end of the week approaches and I am worn out from training, I focus on Sunday.

My body certainly needs the break, but my mind appreciates it even more.

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Concussions: Not just for football players

jury is “concussion.” They can result from even mild force to the head, and in triathlon are most likely to occur from accidental contact during the swim or on a fall during the bike.

While the understanding of a concussion at the cellular level remains unclear, much is known about the short- and long-term effects of even mild TBI: » The likelihood of a second concussion is much higher after a first episode. » Post-concussion syndrome can consist of dizziness, difficulty concentrating, headaches, nausea and vomiting, and may last from days to months. » Repeated concussions may result in memory loss and progressive brain deterioration.

If you get a concussion, you should avoid activity until all symptoms have resolved. A gradual progression with light exercise escalating to full exertion over several days is OK so long as there are no symptoms during or after any session.

Physicians are notorious for ignoring their own advice, so it may come as no surprise that I once completed a half-Ironman after being struck in the face during the swim. Although I knew I had sustained

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[ BOOK REVIEW ]

THE ATHLETE’S GUIDE TO RECOVERY Recovery is often touted as the fourth leg of triathlon because of its importance to an athlete’s performance—it is, after all, where all of our gains are made. Sage Rountree’s new book, The Athlete’s Guide to Recovery, is an all-encompassing guide for how (and why) to make recovery “an extension of your training.”

Age-group athletes may not have access to the technology that elite athletes do for tracking recovery, but there are lots of qualitative and quantitative ways to assess whether your body is ready to tackle a workout or simply needs rest, all of which are detailed in this guide.

Beyond just sleeping and stretching, the book delves into the best nutrition and hydration strategies (when and what exactly to eat post-exercise), and clarifies when to use hot vs. cold treatment. If there’s a recovery tool on the market, it’s probably explained in this book—think everything from compression socks to Epsom salts to NormaTec MVP boots.

Here’s the book’s recovery protocol for after a short, intense workout. This may be a dream scenario for most, but aim to incorporate some of these elements into your next tough training day: Time after finishing workout

Activity

-00:10

Cool down, 10 minutes

00:00

Stretch, rehydrate

00:15

Spot-ice any areas that need attention

Pro Michellie Jones sports the Trion:Z bracelet.

T t:

IT’S ALL IN THE WRIST

Unless you’ve checked out of the sport for the past year, you’ve no doubt seen them: silicone bracelets of all colors, with a shiny holographic sticker, on the wrists of triathletes near you.

Four-time world champion (and recent Ironman Abu Dhabi International Triathlon winner) Julie Dibens and current Ironman world champion Chris Mc-

00:30

Snack

Cormack sport them. It’s not just triathletes though: They’re on the wrist of

00:40

Shower

everyone from De Niro and Diddy to Drew Brees and others throughout the

1:00

Massage, 1 hour

2:00

Don recovery garments

2:30

Meal

3:00

Yoga/breathing/meditation

3:30

Nap, 40 min.

4:15

Walk

5:00

Self-massage with foam roller

10:00-12:00

Warm bath before bedtime

let my performance do the talking,” says Dibens, who learned of the bracelets

1 day

Lighter workout, possibly in another sport

from her local massage/myofascial release expert (and who is now spon-

sports and entertainment world.

The bracelets, most of which are produced by companies such as Power Balance, EFX and Trion:Z, have targeted professional football, baseball and basketball players, surfers, golfers and more, with claims ranging from “improving overall wellness” to improving balance, and retail for around $25.

The scientific community has flatly denied the effectiveness of these bracelets. But whether there’s magic in its mylar-embedded ions seems to “If you want to know what benefits I derive from wearing EFX, I’d prefer to

sored by the company). “In a sport where every second matters and staying healthy is so important, I’ll take every edge I can get. If EFX is assisting me to produce the desired results, that works for me.” //ADAM ELDER

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TRIATHLETE.COM | June 2011

NILS NILSEN

//JENÉ SHAW

be beside the point.

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 650c ZEDTECH 4s and Karin Thuerig set a bike course record with a 303/1080 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

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at the races

abu dhabi iNterNatioNal triathloN Abu Dhabi, United Arab Emirates – March 12, 2011 – 3K swim, 200K bike, 20K run men 1. Frederik Van Lierde (BEL) 6:43:14 2. Marino Vanhoenacker (BEL) 6:43:31 3. Dirk Bockel (LUX) 6:43:42 4. Raynard Tissink (RSA) 6:43:47 5. Sylvain Sudrie (FRA) 6:45:49

women 1. Julie Dibens (GBR) 7:14:23 2. Caroline Steffen (SUI) 7:19:45 3. Catriona Morrison (GBR) 7:31:12 4. Rachel Joyce (GBR) 7:32:09 5. Angela Naeth (CAN) 7:32:34

“

In terms of my sports career, this is one of the greatest days of my life. I wasn’t expecting to win here, especially with the field you saw. When you have a great day, anything is — Frederik Van Lierde possible.”

Julie Dibens

Caroline Steffen

DiD you know?

Conditions were tough on race day—36 percent of pros failed to finish the race.

Kellogg’s Nutri-graiN iroNmaN New ZealaNd Taupo, New Zealand – March 5, 2011 – 2.4-mile swim, 112-mile bike, 26.2-mile run men 1. Cameron Brown (NZL) 8:31:07 2. Terenzo Bozzone (NZL) 8:41:54 3. Mathias Hecht (SUI) 8:45:36 4. Keegan Williams (NZL) 8:49:34 5. Scott Curry (CAN) 8:50:44

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triathlete.com | June 2011

“

— Cameron Brown

Samantha Warriner

abu dhabi: Paul PhilliPs/comPetitive image; New ZealaNd: delly carr

DiD you know? Famed ironman announcer mike reilly announced his 100th race in Taupo.

To win here once was fantastic, but to do it 10 times is pretty special. And I’ll keep racing for as long as I am still passionate about it.”

women 1. Samantha Warriner (NZL) 9:28:24 2. Mirinda Carfrae (AUS) 9:31:33 3. Joanna Lawn (NZL) 9:31:53 4. Kate Bevilaqua (AUS) 9:40:01 5. Belinda Harper (NZL) 9:40:33

2011 CleRmont ItU SpRInt tRIathlon pan ameRICan CUp/ 2011 USa tRIathlon elIte SpRInt natIonal ChampIonShIp Clermont, Fla. – March 5, 2011 – 750m swim, 20K bike, 5K run men 1. Greg Rouault (FRA) 50:28 2. Jarrod Shoemaker (USA) 50:31 3. Kaleb VanOrt (USA) 50:34 4. Todd Leckie (GBR) 50:47 5. Chris Foster (USA) 50:53

Clermont: Paul PhilliPs/ComPetitive image; ironman oCeanside: jeff bottari/ Paul PhilliPs/ComPetitive image

DiD you know?

The event also featured a draft-legal race for age-group athletes.

women 1. Helen Jenkins (GBR) 55:05 2. Sarah Haskins (USA) 55:52 3. Gwen Jorgensen (USA) 55:57 4. Jillian Petersen (USA) 56:46 5. Non Stanford (GBR) 56:53

“

The run was fast and furious; I knew there were a few good runners in the pack and I knew that it was going to come down to a fast, tactical race.” — Jarrod Shoemaker

Rohto IRonman 70.3 CalIfoRnIa Oceanside, Calif. – April 2, 2011 – 1.2-mile swim, 56-mile bike, 13.1-mile run men 1. Andy Potts (USA) 3:55:49 2. Rasmus Henning (DEN) 3:56:07 3. Michael Weiss (AUT) 3:56:29 4. Ronnie Schildknecht (SUI) 3:56:57 5. Jordan Rapp (USA) 4:00:29

women 1. Mirinda Carfrae (AUS) 4:26:18 2. Heather Jackson (USA) 4:26:28 3. Magali Tisseyre (CAN) 4:27:22 4. Heather Wurtele (CAN) 4:28:25 5. Kelly Williamson (USA) 4:29:27

Mirinda Carfrae

Andy Potts

“

On the run, I felt good. It sort of reminded me of a good old ITU race, five people running shoulder-to-shoulder.”

— raSmuS henning

DiD you know? Winners andy Potts and mirinda Carfrae each captured their third career ironman 70.3 California victories this year at oceanside.

June 2011 | triathlete.com

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time-crunched triathlete

Racing Unprepared

by chris carmichael

tered an event inadequately prepared, you can't make up for a lack of training by eating more and hoping the added fuel will give you greater endurance, power or speed.

We all try to be optimally prepared for race days, but sometimes athletes, especially time-crunched ones, get derailed and lose valuable training time because the kids get sick, work gets out of control and life otherwise gets in the way.

Or athletes choose to jump into races before they’re prepared. Two questions arise from these scenarios: Should you bother entering a race if you’re not ready for it? And what should you do if you’re in a race and it’s clear your fitness isn’t where you wanted it to be?

Race or stay home?

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triathlete.com | June 2011

athlete was on the way to building 70.3 triathlon fitness, but he jumped the gun and entered a race far earlier than planned. His race-day response, though, was as predictable as his subpar performance; as coaches we regularly see athletes who attempt to overcome a lack of preparation with an overload of calories.

Essentially they are mistaking the feeling of exhaustion for the feeling of bonking (running low on blood-sugar). The common solution for bonking is to rapidly get carbohydrates, fluids and electrolytes into your system, and if you recognize the signs (fatigue, trouble focusing, nausea) early, you can often bring yourself back from the brink. But if you en-

Jeff Bottari; John segesta

fitness.”

That’s what I heard as I was passing by the office of Carmichael Training Systems premier coach Jason Koop. Later in the day I asked him what he meant, and he replied that one of his athletes had jumped into a half-Ironman on a whim, well before he was prepared for the distance. Predictably, the athlete struggled, but afterward he was still perplexed by the relatively poor performance. He told Koop that he didn’t understand why the race was so hard, because, as he said, “I kept eating and eating, but it just didn’t seem to help.”

What Koop told his athlete was deadon: Calories cannot create fitness where it doesn’t exist in the first place. The “calories cannot create

For the most part, there’s value to competing even if you’re not 100 percent ready.

Racing when you’re not at your strongest can help develop the resilience endurance athletes need to get through rough patches during long, difficult races or miserable conditions. There’s always something you can focus on and learn during a competition, and shifting your mentality from a results-based valuation to a learning-based valuation can make the event productive irrespective of your final finishing time.

However, you have to consider your preparedness in relation to the race distance.

If you’re reasonably fit but not on top of your game going into a sprint or Olympic-distance triathlon, you’ll be slower than normal but you’ll get to the finish injury-free. I think you can safely enter these competitions if you’re at about 70 percent of your expected fitness, meaning you have the endurance to cover the distance and maintain proper form/

time-crunched triathlete technique, but you’re not going to be very fast. At the half- and full-Ironman distances it’s more important to be at a higher percentage of your expected fitness (at least 85 percent) before competing because the increased duration means your form/technique is much more likely to break down well before the finish. That doesn’t mean you’ve completed 70 or 85 percent of your scheduled workouts, but rather that your sustainable power output on the bike and sustainable pace in the water and on the run have reached at least 70 or 85 percent of your goal output or pace.

Racing with limited fitness The best way to handle racing with less fitness is to reframe the competition as a training experience. Go into the event with the goal of using it as a great workout and an opportunity to focus on particular aspects of competition. For instance, this may be a good time to experiment with a different transition setup or a new starting strategy for the swim. Flipping your expectations from “a great race today” to “a great training opportunity for tomorrow” can be liberating. The fitness you have is all you’re going to get for today’s race, and beating yourself up about it won’t accomplish anything. Allow this mental shift to alleviate the pressure you put on yourself and the guilt about not being completely race-ready.

And as Koop explained to his athlete, don’t resort to stuffing yourself with food. Instead of providing the energy you’re looking for, dumping food on the problem is like piling too much wood on a barely lit fire; you’ll smother the performance you’re trying to ignite. When it’s your fitness level, stick to your original race-day nutrition plan, settle into a pace you can sustain with good form, keep moving forward and focus on the process of racing instead of your position in the race.

Chris Carmichael is the author of The TimeCrunched Triathlete and founder and CEO of Carmichael Training Systems, the official coaching and camps partner of Ironman.

Visit Trainright.com.

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triathlete.com | June 2011

LanceArmstrong_TriMag_0611.indd 1

4/7/11 11:16 AM

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RACING WEIGHT

Advice From History’s Heaviest Ironman Champion

ger. McCormack’s normal weight—the weight he returns to when he’s not actively seeking his racing weight—is 185 pounds. When he claimed his second Ironman World Championship victory last October, he was just 175 pounds.

Nobody has more experience-based knowledge of how to manage weight for maximum triathlon performance than Macca. Here are his top five tips.

Kona training block last year,” he says.

“This really thinned out my core and gave me a tighter build over the hips.”

Dial in your race nutrition

SIXTEEN MEN have won the Hawaii Ironman

World Championship. None of them has weighed more than Chris “Macca” McCormack did when he won his first title in 2007 at 177 pounds. Macca is living proof that you don’t have to be a natural-born whippet to excel in long-distance triathlons.

But he’s also living proof that a careful and committed approach to weight management is needed to excel in longer races, especially if you are naturally big-

BY MATT FITZGERALD

Experiment McCormack failed to even finish his first attempt at the Hawaii Ironman in 2002, discovering the hard way that his size made it very difficult to handle the oppressive heat. He lost four more times before finally winning in 2007. “It took me some time to find my perfect Kona race weight,” he says.

McCormack learned that losing too much weight weakened him, causing his performance to suffer despite his greater leanness. Realizing he could only get so far by dropping pounds, McCormack began to look at changing how he raced Ironman to make the most of his strength advantage and to minimize the effects of his weight disadvantage.

“I just had to find a way to get as light as I possibly could without losing my strength and then build a racing plan that suited the conditions and my issues in them,” he says.

In the end McCormack learned that a racing weight of 175–177 pounds gave him the ideal balance of leanness and strength, and that being aggressive on the bike and more cautious on the run was the best Kona racing strategy for a big fella.

“It’s no secret that the bigger you are, the more difficult dealing with heat and water loss is,” McCormack says. So if you’re a larger athlete, make an extra effort to develop the best race fueling and heat management strategy for you.

McCormack’s formula for success, which took years to develop, includes racing primarily on liquids and gels instead of solid foods, using salt tablets, drinking cola during the marathon, and not forcing in nutrition when his stomach seems unable to tolerate it.

Don’t go overboard As Macca found out, it’s possible to become too light, losing not only extra pounds but also essential pounds that you need to perform your best. It is also possible to reach the “right” weight the wrong way by under-fueling your body.

“My first few years in Kona I was petrified of the heat and was racing at 171 pounds," McCormack says. "I would starve myself to get my weight down to the realms I thought were necessary for a bigger guy to deal with the heat.”

Keep your weight-loss goals practical.

Have fun with it Let form follow function

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“I really enjoy the game of managing weight and speed and monitoring my body’s feel at different weights,” McCormack says.

No matter your size, improving over the long term in triathlon is like solving a puzzle. You need to figure out what’s holding you back and experiment with various possible solutions. If you embrace this challenge, it can be half the fun!

AARON HERSH; NILS NILSEN

Getting lighter is not an end in itself.

Getting faster is the goal. There are different ways to get leaner, and not all of them will make you faster. McCormack saw that the best way to get faster through weight loss was to go fast in training.

“I added a lot more speed to my

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tour guide

Costa RiCa

A vacation to this paradise offers the perfect blend of tropical escape mixed with Central American lifestyle and culture. By Jennifer Purdie

Pura vida—this phrase, meaning “pure

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as not just a vacation destination, but as an off-season training ground. The beaches, such as Playa Tamarindo, Playa Coco and Playa Conchal on the Pacific side, offer warm temperatures for openwater swim sessions (leave the wetsuit behind), and the stretches of sand will challenge the most hard-core runners.

The roads, however, leave something to be desired. Cyclists will need to bike at or near the resorts to find safe and properly constructed roads. And with plenty of demanding hills, bring a compact chain ring with you.

The climate is fairly extreme. Humidity reigns and the sun is unforgiving, but the cool evenings and array of beaches bring reprieve. Water-sports aficionados can find surfing and scuba shops strewn

eric wynn

life,” is the slogan of Costa Rica and repeated endlessly by the locals and tourists.

It accurately describes Costa Ricans’ laidback attitude, strong sense of community, friendly demeanor and blatant disregard for time. They display this refreshing philosophy throughout every part of the culture, from the relaxed island-like feel of the country to the slow-cooked, flavorful cuisine.

However, despite the country’s indifference to wearing watches and carrying BlackBerrys, they take sport seriously. Interest in triathlon is growing, and Costa Rica breeds a competitive spirit in those who like to swim, bike and run. Therefore, endurance enthusiasts will take pleasure in visiting Costa Rica

throughout the beach towns. In Manuel Antonio National Park, along the Pacific Coast, various schools will instruct you on how to surf like a pro. Whether a beginner or master surfer, this park offers anyone an opportunity to explore the waves. Prices begin at $65.

Any trip to Costa Rica should include the obligatory zip line and canopy tour— a must for any tourist. The Original Canopy Tour offers only the daring an ability to soar high above the rainforest at the Monteverde Cloud Forest. Guests begin with a guided hike through a private 70-acre reserve and end up strung to a cable flying high above the plantation with nothing but their weight, adrenaline and pumping blood to make it safely to the other side. The tour lasts around two hours, and cost varies depending on the time of year.

The country is a dream for nature lovers with its lush greenery and rich variety of flora and fauna. Around 25 percent of

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TOUR GUIDE

the land is in protected areas and national parks, so those who wish to soak in a waterfall, view wildlife or photograph the country’s opulent biodiversity can easily do so. Two options for visitors wishing to discover the ecological beauty of Costa Rica include The Corcovado National Park, the only park that houses all four of Costa Rica’s monkey species, and Tortuguero (“full of turtles”) National Park.

Another requisite visit includes the volcano Arenal, considered Costa Rica’s most spectacular active volcano. It was a dormant volcano until 1968 when a massive explosion triggered lava flows that can be seen to this day. The Arenal Observatory Lodge offers one of the best vantage points for a stunning view and is just a 20-minute drive from the town of La Fortuna.

Costa Rica’s cuisine is full of flavor.

Seafood is obviously abundant, but other offerings include arroz con pollo (rice with chicken), steak with onions and fruits such as tamarind, banana and passionfruit. The national traditional dish is called casado, consisting of beans, rice, salad, fried plantains and tortillas.

The Costa Ricans prefer sweeter spices, so those without adventurous palettes need not worry.

If traveling with a family, Coco Bay

Playa Conchal

Estates has condos and villas available with full kitchens so travelers can head to the Super Compro—the local grocery store—to cook for themselves and stock up on refreshments for a day at the beach. Each accommodation offers stunning views of Playa Coco and a main clubhouse with tennis courts, pool and air-conditioned gym.

As a charismatic country that provides the proper balance of a relaxing getaway combined with adventure and sport, Costa Rica lives up to its reputation as the gem of Central America.

COSTA RICA SHOUT-OUTS If you want …

Surfing Lessons Head to the specialists at Manuel Antonio/Quepos to ride the best waves.

Masurfschool.com Scuba Diving View life under the sea with dive trips from Oceans Unlimited.

Oceansunlimitedcr.com Triathlons The Revolution3 Triathlon series offers a Costa Rican event with sprint, Olympic and half-iron distances. It’s the largest multisport event in Central America. Rev3tri.com

Pros taking an ice bath after the Rev3 Tri

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TRIATHLETE.COM | June 2011

ERIC WYNN

Heat and humidity affect the runners in Costa Rica

Fresh Cuisine Ceviche, seafood chowder and Costa Rican trout are just a few of the temptations at El Gran Escape. Elgranescape.com

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MY FAVORITE THINGS

Training

JULIE DIBENS and her quick wit are

always good for a laugh.

As she prepares for her upcoming season, the 2009 70.3 world champion, three-time Xterra world champion and third-place finisher at Kona in 2010—her first go at the iron distance— shares some of her favorite things with Triathlete.

Favorite spot to train? Boulder, Colo.

Favorite place to swim in open water? Saipan, Northern Mariana Islands Favorite pre-race meal? Bagel with half-and-half (half peanut butter, half cream cheese) Favorite workout? Long ride with plenty of climbing and good company Hilly course or flat course? Whatever I am given Race where heat is a big factor, or more temperate races? Temperate—I’m from England after all.

Drafting or non-drafting? Non-drafting Favorite piece of gear? Trek Speed Concept. I have loved that bike since the first time I rode it.

Olympic gold or Kona world championship?

Kona world champs Proudest moment in triathlon? Winning the 70.3 and Xterra world champs in 2009

Fuel Favorite post-workout recovery fuel? A Carol’s Cookie—or two if it’s a big-un (as in the workout) Favorite fuel during a race? PowerBar Perform Favorite workout fuel? PowerBar Triple Threat Energy Bar Favorite coffee? None, but I love the smell.

Favorite junk food? I don’t eat junk food—it’s bad for you. All of it.

Favorite cocktail? A filthy dirty mojito

Traveling Favorite race city? Lausanne, Switzerland Favorite way to avoid bike fees? Leave it at home Favorite way to pass the time in a plane? Sleep— you can never have too much of it.

Home

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NILS NILSEN

Favorite book? Dummies’ Guide to Beating Mirinda Carfrae Do you have any pets? An English Cocker Spaniel called Lucky Favorite charity? Jenny’s Light Favorite movie? “Deuce Bigalow: Male Gigolo” Favorite type of music? Anything but country Who inspires you? Anyone who is dedicated and disciplined to be great at whatever they do If you weren’t a professional triathlete, you’d be?

A cookie monster // COURTNEY BAIRD

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dear coach

Brick by Brick

by matt dixon

Dear Coach, friends keep telling me the value of brick workouts.

How long and how hard should the runs be off the bike?

Whenever you consider adding something new, think about how it fits in with your overall training plan. There are merits to brick runs, but you should understand that simply adding one or two brick runs on top of your current training might have an overall negative effect on your performance. Your goal of finding optimal performance is not just accumulating as much training as possible, but to accumulate consistent, effective training.

Potential positives of brick runs Familiarity provides confidence and comfort for many athletes, and the feeling of running following riding is unique—making it a good aspect to practice. Underlying this emotional familiarity is a possible neuromuscular adaptation. Your muscles are familiar with the firing patterns for riding and running, but less programmed for that

Potential negatives of brick runs One of the issues of running off the bike is that it can easily become one of the most corrosive and risky training sessions of the week. Dragging yourself onto a run following a particularly fatiguing bike session promises you will be running with impaired form, costing more metabolically and increasing muscular damage and injury risk. When viewing the brick run as a single run workout, it is rare to see a high-quality session in terms of pace, form and progression. It’s not that every session should feel fantastic and you should avoid hard work, but it’s a good reason to avoid making a brick run a key running session for the week.

A common session prescribed by coaches is a medium-length ride with a longer run following, such as a three-hour ride followed by an hour run.

Outside of time-efficiency, I fail to see the true

number

Increasing the of runs is a more effective and safer method to improve muscular endurance.

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value of a session like this, with the hour run often completed with poor form and at a slow pace. A more effective approach would be to complete the ride then follow it with a short and easy light build run of about 15 minutes. If time is available, you would then perform a 45-minute afternoon run with perfect form and pacing. The net training response is much greater, with less overall metabolic cost and muscular damage.

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

utilize brick runs

Make most of your brick runs shorter (15–30 minutes) and either at an all-easy pace or a light-build effort up to your race pace near the end.

avoid hitting top speed right off the bike. While this is a good training tool for elite athletes, it’s an easy way to induce injuries, and likely not worth the risk.

To open the running gait, perform some light drills and strides after five minutes of the run.

don’t worry about running long off the bike. I only prescribe longer brick runs for the very time-starved individuals, preferring longer runs to be standalone sessions that are set up for success.

don’t run off every session. In the big picture, running following every bike session is a mistake, and you would simply end up adding plenty of slower, poor-form running to your schedule.

larry rosa

transitional phase. The key is neuromuscular training, or familiarity; therefore, there’s less need for longer-duration bricks in order to gain the adaptation.

Another benefit of brick runs is in the overall scope of the training plan. One of the goals of running training is to improve muscular endurance (durability), and frequent running is an extremely effective tool for this. Increasing the number of runs, instead of simply adding volume to your current few runs a week, is a more effective and safer method to improve muscular endurance.Brick runs are a simple way to “hide” volume and improve muscular endurance.

How to

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ask a pro

What’s the best and worst thing about being a professional triathlete?

by samantha mcglone

Being a professional triathlete is truly a dream job—but it’s still a job. Along with the latest gear and international travel come long, monotonous training days, painful injuries and lack of financial security. Some of the best things about being a pro? The opportunity to see places that I would never visit otherwise is high on the list: Ishigaki, Japan; Tasmania, Australia; Tiszaújváros, Hungary; Kansas—all off-the-beaten-path destinations with cool races and interesting people.

I think the highlight of this career is having the time and resources to pursue excellence in something I love to do and, hopefully, inspire others to do the same.

But it can be a double-edged sword. The sport is all encompassing—you are an athlete 24 hours a day, seven days a week. When your body is your career there’s no leaving the office.

Everything you do as a pro—train, eat, sleep and recover—has an impact on performance.

A few bad workouts can leave you in a funk

for days. This may seem extreme but sport is fickle—one bad season or a string of injuries can mean the difference between having a career and not. We are hesitant to do the fun stuff such as skiing, surfing or mountain biking even in the off-season, either for lack of energy or fear of injury. Going out on a Friday night is not an option when you have a six-hour workout the next morning. And while we get to travel to some amazing places, it’s always on business—I have spent way too many taper days holed up in some generic hotel room when a sunny beach beckons just outside the window.

Being able to make a living by swimming, riding and running all day is the culmination of many years of hard work and a dream come true for every pro I know. I polled a cross section of professional triathletes; here are their ideas of the best and worst things about our job. (Ice cream was mentioned more than once, as were 5 a.m. swim practices.)

Kevin Collington Laurel Wassner Paula Findlay Best: achieving goals, being active and fit for a living, traveling to cool places and meeting new people.

Melanie McQuaid Best: Having the luxury of time to pursue your best possible fitness.

Worst: Feeling the pressure when you aren't performing at your potential.

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Worst: The bad days in training. Maybe the monotony of a training block is catching up with me or I just failed a workout. Either way it's a pretty big downer.

Worst: Missing out on parties, weddings and family events because of being tired, having to get up early or traveling to a race. But I try to make Best: Guilt-free ice up for it! cream! Chunky Monkey is where it's at.

Linsey Corbin

Damon Barnett

Best: packages of cool new gear and unlimited supplies of Clif Bars or Big sky Beer arriving at the house, getting paid to do something that rarely seems like a job, swimming outside in the sun, coffee-shop bike rides.

Worst: Being away from my friends and family.

Worst: Getting injured, missing flights, having to go to bed early and missing out on fun nights seven to nine months of the year, flat tires.

Nils NilseN; eweN NicholsoN; BoB murphy; BoB carmichael photography; eric wyNN

Worst: packing, traveling with lots of luggage, airports and homesickness.

Best: Having the platform to influence and inspire others to go after their dreams, whether it's just getting off the couch or training for an Ironman.

Best: The feeling I get after having a result in a race that matches or exceeds my expectations. all the pre-race stress is replaced by a pretty nice feeling of euphoria, and most races are in some sort of exotic foreign location so I can get on with enjoying a little vacation!

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I’m a trIathlete

CHARLIE BEWLEY

charlie Bewley is a man of extremes.

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and a hot name in the entertainment industry. This year he’s branching out with roles in the indie film “Like Crazy” and adventure flick “Soldiers of Fortune” with Ving Rhames and Christian Slater.

But despite his recent success, there was a time when Bewley didn’t feel much like a heartthrob or an action hero.

In 2008, when Bewley moved to Vancouver to start acting, he was fresh off two years of taxi driving in Whistler, Canada. “It’s not the best job to keep your shape and I didn’t feel good,” Bewley says. “Then one morning I did a beautiful run and suddenly I was a runner.” Run-

ning became Bewley’s daily exercise and, after dropping some weight, he started competing in races.

“I did an 8K and placed high,” Bewley says. “Then came my first half-marathon and I got a pretty good time [1:24].” After completing another half, Bewley decided to push things to the next level and, without so much as knowing another racer or ever having tried a sprint, signed up for Ironman 70.3 Cancún with only two months to train.

This wasn’t the first time Bewley had jumped into a race out of the blue. In Vancouver, he had rolled out of bed to

rob daly

He grew up on a small farm in England, but has also lived in Paris and Los Angeles.

His acting career is thriving, but he’s also been a cab driver and a waiter. He’s studied business and law yet he also snowboards and has played rugby. Given his penchant for eschewing the middle ground, it’s no surprise that he’s also a triathlete.

After years of moving from job to job and place to place, Bewley has found his home in Hollywood. Since being cast as the vampire Demetri in “Twilight” film sequels “New Moon” and “Eclipse,” the 30-year-old has become a sex symbol

by Stephen camelio

Photo: Jay Prasuhn

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I’m A TRIATHLeTe

FaVorite traiNiNG mUSic “I am a huge trance addict. The best running album ever is Tiesto's Nyana Disc 1. It makes you feel like you are going on an adventure. Close your eyes and it’s a wonderful thing; you get this euphoria.” traiNiNG techNiQUe “In Vancouver, I invented this thing called rave running. You put on some trance music, get your trainers on and just go running in the middle of the night. I have my own page on Facebook called Rave Runner.”

join his roommate for the Underwear Affair 10K. He solved the problem of being overdressed by going shirtless, but he still didn’t have the cash for the registration fee so he ran bandit. “Sure enough I went ahead and won,” Bewley says. “But they disqualified me and got pretty angry as well.”

However, a half-Ironman is no road race, and this time Bewley’s problem began before the starting line because he couldn’t get his bike to Mexico. “Mexi-

NeW traiNiNG Gear “When I’m on set I bring my running shoes. I’ve got Puma endorsing me now and they sent me the new Faas 500 BioRides.”

NeW DriNK "I like these new drinks called Sumo, one of those 100 percent natural ‘burn more calories than you drink’ drinks. Probably long-term better than downing Red Bull as was the ploy to keep lean back in the day!” mUSt-haVe Gear “In the States, no one wears those really short shorts. I wear these Asics Til split shorts all the time and everyone looks at me like I’ve got three heads.” mUSt-haVe NUtritioN "Gu Roctanes give me that muchneeded kick when the lactate begins to seep in.” caUSe celeB “I am running an ultra-marathon—39 miles—for Jocelyn Clarke, a stuntwoman I knew who recently passed away from a rare form of lung cancer. I am running in her memory and to raise money for the cancer agency [The Lions Gate Hospital Foundation] that helped with her chemo.”

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Jordan StrauSS

ScreamiNG GirlS VS. cheeriNG croWDS "When people are watching and cheering for you, you get this rush from somewhere. It is amazing what people watching you can do for the psyche. I have to perform.

“Twilight” is sort of the same thing but you don’t have the running to get that nervous energy out of you.

You have to stand there and hold a pose for a camera on the red carpet, which is a completely different thing altogether.”

cana Airlines told that me my bike would be fine without a box and then I showed up and they said you have to have a box,” he says. In danger of missing his flight, he left the bike and headed south just as he started to have doubts about what he had gotten himself into.

“I didn’t know if I was going to do this thing up until the last minute,” he says.

Finally, once he got a chance to swim a practice lap to get over his two biggest fears (deep water and sharks), he knew he could pull it off. A return trip to the expo and $600 produced a triathlon bike, and Bewley was good to go.

Because he had focused very little on swim training, Bewley’s goal was just to survive the swim. “I didn’t have the

stamina to do 2K of freestyle so I invented my own stroke called the breastfly,” he says. “By the end of it I was doing pretty good.”

Though he was a confident cyclist, the rigors of the bike leg took Bewley by surprise. Part of the problem was that he wasn’t used to the shape and heft of his new bike. “To be bent over that frame for 90K was hell,” he says.

When it finally came time to run, Bewley knew it would be his strongest leg, but he started slowly because of the oppressive heat. “My feet were melting,” he says. “It was hot enough that it destroyed some elite guys.” But halfway through the 13 miles, Bewley found his stride.

“I must have gone up 50 or 60 places,” he says. “I was pretty proud of the run.”

Crossing the finish line at 5:36:56, Bewley took in his surroundings before walking right past the volunteers handing out medals. The true measure of his achievement didn’t hit him until a young girl presented him with his finisher’s medal. “She put it around my neck and then I just lost it,” Bewley says. Being alone for the whole trip, “it was the first contact I’d had with anyone in three days.”

Looking to recapture the “humbling” feeling he felt after completing Cancún, Bewley hopes to reignite his triathlon career by taking part in September’s Nautica Malibu Triathlon on Sept. 18. Though he says he has already started training for Malibu, don’t expect him to totally forgo his push-the-envelope ways.

“This is the story of my life,” Bewley says. “I put myself in very uncomfortable, awkward situations and I try to use instinct to get myself out of it.”

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confessions of an age-grouper

Locker Room Redux by holly bennett

last July, i wrote an article outlining

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hunter king

the “Ten Commandments of Locker Room Etiquette.” Sadly, it appears that some gymgoers might not have read my column, so I feel it’s my personal responsibility to pen a follow-up. If no one calls out these indiscretions, whom can we blame but ourselves?

The health and safety—or perhaps just the emotional-scar-free sanity—of the gym-going public is at stake. Let’s examine these recent locker room don’ts:

In a bizarre twist on Bikram, an inthe-buff yogini practiced her poses while firmly planted in the center of the communal hot tub. Somehow, I don’t think Half Moon Pose was intended to highlight one’s own full moon. And Utkatasana (aka Awkward Pose) took on an entirely new meaning that day.

Then there was the fully nude gal, sprawled and snoring—loudly—on the bench in the steam room. I suppose I should have given her shoulder a gentle wake-up shake—you’re not meant to sleep in there. But I felt nervous about nudging a buck-naked stranger.

Today really took the cake. Again, a woman unclothed, this time floating in the hot tub, limbs spread wide and back arched upward. She seemed to be spinning, perhaps propelled by the water jets.

Assuming I also wanted to enjoy the tub, what would have been the proper way to carve out some space? “May I share your lane?” wouldn’t quite make sense. “Scoot

over and throw on a swimsuit,” was more what I had in mind. But I’m nonconfrontational, and that seemed a tad harsh.

Instead, I passed on the soak.

Let me clarify: I enjoy being naked.

When appropriate, with people it’s appropriate for me to be naked with. And I most certainly love spa baths and steam rooms. But I try not to merge these passions, at least not in public. Seriously, ladies—I know people. Maybe my friends at Tyr would hook you up with a swimsuit.

While I’m on this rant, I’m just going to say it: Please do not leave your overflowing bag of god-knows-what gym equipment planted on the one and only bench in the pool changing room while you enjoy your swim workout. Did you not notice the ample empty lockers? Other people use this space. I can’t be held responsible when an accidental bump as I maneuver around your luggage sends your bag flying to the wet and hair-strewn floor, spilling its contents across the moldy muck.

And just so we’re clear, the average bandage does not remain adhered while in the pool. A mouthful of Flex-Strip is by no means pleasant. Please, heal up enough that you don’t need one. Or head home.

I hope I don’t sound like the prude police. I just generally try to keep my business as my business, and I’m not interested in having anyone else’s business thrust front and center in my field of view. And while hygiene can’t be perfect in a wholly public place, one can always hope.

What do you think? Am I just in my judgment, or should I simply let go of any attachment to appropriateness, join the full-frontal fray and break out my birthday suit?

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EMERGING TALENT

Tasi Limtiaco of Guam blazed the 1K swim course in 13 minutes as part of a relay team at the Xterra Guam Off-road Triathlon.

PHOTOGRAPH BY RICH CRUSE

June 2011 | TRIATHLETE.COM

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Even though nearly every triathlete can race faster by improving his or her swim stroke, technique often gets neglected during the most important part of a workout. Once the main set starts and your mind shifts to things like interval paces and distances, it’s easy to let your stroke mechanics suffer.

Swimsense solves that problem. It monitors your technique during a swim for you and shows when your stroke is faltering.

In addition to displaying this information during the swim, Swimsense records it along with distance and speed to review after a workout and track your progress.

How it works Swimsense uses accelerometers—the same tiny gadgets that let an iPhone know its orientation—to measure stroke frequency and lap count. It plugs the data collected from the accelerometers into a series of formulas that spit out a ton of information about the swimmer’s workout and technique. This information is displayed on the watch during the swim and can be uploaded to Swimsense Training Log, a free Web-based workout log.

What swimsense can tell you

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Is it worth it?

Swimsense really does help a swimmer maintain technique and track long-term improvement.

As long as your goggles aren’t fogged, you can glance at your stroke data between intervals and correct your technique and effort level to make sure you hit your goal paces without compromising your technique.

It does, however, have a few shortcomings. The only real issue with the data recorded by Swimsense is its one-arm stroke count.

Since the watch only monitors one arm, it cannot record an odd number of strokes and doesn’t know if you add or remove one pull from a length of the pool. It measures distance perfectly every time. It occasionally, although rarely,

Track your training After uploading a workout to the Swimsense Training Log, all the stroke and pace data is clearly displayed and very easy to read. In addition to the pace from each interval, the “workout details” page has charts of stroke count, SWOLF score (a measure of stroke efficiency), pace, stroke rate and distance-per-stroke. A workout can be broken down into each individual length of the pool or can be viewed with every complete interval side by side. All these data might sound overwhelming, but the information is actually displayed quite intuitively and is easy to digest.

Simplified, a low stroke count and high distance-per-stroke means you are swimming well. When those values start to go in the wrong direction, your stroke is suffering. In addition to info about your stroke, the “training log” is a record of your interval times that allows you to track your improvements in the pool more effectively than ever before. Swimsense is as useful to a swimmer as a power meter is to a cyclist. It is an indispensible tool for any swimmer interested in maximizing his or her technique and improvement in the pool. //aaron hersh

Nils NilseN

• Overall pace and time • Type of stroke • Distance-per-stroke • Total stroke count • stroke rate • Pace-per-100 • Distance swum

What it monitors Swimsense reveals when you are swimming efficiently and when your stroke is falling apart. When you hit the split button at the end of an interval, Swimsense displays two pieces of stroke data—you can select which ones. I like to use pace-per-hundred and yards-per-stoke. If my pace stays consistent but yards-per-stoke starts to creep up, I know that my technique is suffering, and soon my times will too.

When this happens, I try to focus on my stroke instead of thrashing harder at the water to make the next interval.

confused my freestyle stroke for breaststroke. While this might be an issue for a swim racer who wants to record his or her workouts on a computer, I only used the watch while training freestyle, so this wasn’t actually a problem.

training tips

Sighting point #1: Fontana Apartment towers

Sighting point #2: trees of Fort Mason, an old Army base Sighting point #3: three piers of Fort Mason

Swimming technique: “Don’t go great guns to begin with—just get in and adjusted to the water,” gilsenan says. “Five minutes in, roll on your back and look at Alcatraz and remember you’re swimming in the fourth busiest shipping channel in America.”

What to wear: A full-length wetsuit and two latex caps work best. “When you cover your ears with a neoprene cap, you lose some of your balance,” gilsenan says. “it may keep your head warm, but after a few minutes it has diminishing returns.”

Hunter King

Boat/jump tip: Avoid jumping too deep by performing a lifeguard jump: keep your legs apart and put your arms at your sides 90 degrees, and make a downward snow angel-like motion. 2,000 people have to get off the boat within a matter of minutes, so jump in and get out of the way.

sighting point #4: The dome of the Palace of Fine Arts

swimming technique: If you don’t breathe bilaterally, now’s the time to learn. The right side is where most of the water comes at your face.

sighting point #5: Small yellow Golden Gate Yacht Club

sighting point #6: Large red-roof St. Francis Yacht Club

Exit tip: There is a half-mile run between the exit and the Marina Green transition area. Most pros get away with running barefoot with their wetsuits on, but Gilsenan recommends a light pair of shoes for 90 percent of the field. “This is a three-shoe race.

Shoes on the boat. Shoes at water’s edge. Shoes for the run.”

Master the EscapE

From alcatraz Swim

sharks: You may spot seals or sea lions on race morning, but they’re just surveying the situation. Rest assured that any bigger sharks are far away.

There are smaller species, but they stay 20–30 feet below the surface. “The water is silty and brackish and partly freshwater,” Gilsenan says. “The gills of the largest sharks don’t allow them to come into the area—there’s not enough oxygen or salt.”

The iconic 1.5-mile swim from Alcatraz Island to shore is a challenge that 2,000 triathletes take on every year during the Escape From Alcatraz Triathlon (June 5, 2011). The frigid waters—typically around 55 degrees—are a result of the 500 miles of Sierra Mountain snowmelt coming into the San Francisco Bay. Not to mention the 5 million gallons of water per second that enter and exit through the Bay’s mile-wide inlet under the Golden Gate Bridge, making for strong currents. As the staff head coach for Alcatraz, Eric Gilsenan, says, “Alcatraz is like a box of chocolates.” And, well, you know the rest.

“The water can look calm and crystalclear, but you’ll get in and all of a sudden

realize, ‘Whoa, I’m moving,’ and you can’t stop,” Gilsenan says. “If you stop, the water is still pushing you, and probably the direction you don’t want to go. You’ll have an ice cream headache one second and a warm face the next.”

Gilsenan, who’s done the race every year since 1989, runs a camp called the Escape Academy, where athletes complete the entire course (1.5-mile swim, 18-mile bike, 8-mile run) over a weekend and gain automatic entry into the race.

He reminds triathletes that the Bay is a river, “so swim across the river.” Keep in mind it’s not a straight A to B swim—it’s more of an “L” turn. Follow these tips to get the most out of your time in the bay.

To help prepare for the swim and the rest of race day, check out the videos at Escapefromalcatraztriathlon.com.

June 2011 | TriaThlETE.com

71

CoaCh Debate

Sara’s Slam!

Should Ironman athletes focus more on endurance or interval training?

Drill of the Month:

RaceSpecific Interval Set

The 2.4-mile swim of an Ironman is, without a doubt, a long way to go. But is it necessary for Ironman athletes to spend most of their time doing straight, slow swims to prepare for the distance, or are they better off sticking to interval work? We put our resident swim expert, Sara McLarty, up against Trey McKinnon, a USAT and ASCA-certified coach for Dominion Cycling and Tri Club in Dumfries, Va.

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is low-impact and is perfect for high-intensity workouts with little fear of injuries.

Not all interval training has to be short distance with long rest. Here’s an example: 2–4 times through the set [3x100 swim, strong effort, with 15 seconds rest; 2x200 pull, smooth effort, work on perfect technique, with 30 seconds rest] 1400–2800 yards total Trey: I agree that swimming is low-impact, but that doesn’t mean it won’t take the same toll on glycogen stores and contribute to overall fatigue.

And fitness in one discipline doesn’t equate to fitness in another. A hard interval swim can wipe a novice out, no matter how aerobically fit they are on the bike and the run.

While I like to have my novice athletes work in the upper zones periodically, it should be used in proportionate doses. You wouldn’t have an Ironman athlete spend the majority of his or her run or bike training in zone 4 or 5; you spend the greater percentage of time on zone 2 base work.

Final Triathlete Thoughts: Both have a place in your swim training, even at the Ironman level.

You need to get used to being horizontal in the water for a long period of time, so some straight, long sessions should be a part of your training.

But intervals are necessary to make speed gains and keep things interesting!

Repeat the following set three to four times: • 1x50 sprint (simulating the start of a race).

5 seconds rest • 2x100 strong effort (simulating settling into race pace). 10 seconds rest between each 100 • 1x50 sprint (simulating the chaos around a buoy). immediately put on pulling equipment (buoy and/or paddles) • 1x300 smooth effort pull (focus on relaxing heart rate).

• 30 to 60 seconds rest before repeating set.

Finish your workout with a relaxing cool-down.

Nils NilseN

Trey: With regard to beginner to intermediate long-distance athletes, I feel there is little substitute for endurance training. While a sprinter can get by on short build sets, the endurance swimmer has to get accustomed to the continuous activity so that he or she will be successful not only in the swim, but also the long bike and run.

Sara: I agree that any novice triathlete needs to build up endurance. But swimming nonstop tends to be treated like a “chore.” By giving a beginner sets and intervals to complete in the pool, he or she can be assigned short-term goals.

Trey: I agree that long, slow sets in the pool can be truly mind-numbing, but they allow the athlete to build the aerobic base and muscular endurance necessary to complete the IM-distance swim without compromising technique—which often happens when the swimmer gets too fatigued. To break up the monotony, I have my athletes finish each 100 with a fast 25 to start, or to have them time and record their long sets to track their progress.

Sara: Long bike rides and long runs will provide all the endurance training they need. Every training program, no matter the athlete or race, needs to have variation in intensity. No one does the swim at one pace, so by swimming interval sets, athletes will be more prepared for what they will be feeling in the race. Plus swimming

every triathlete will start a race at speeds that are impossible to maintain for the entire swim. Training your body for this starting line assault is the best way to prepare for your next race. start by completing an easy warm-up in the water (5–10 minutes of easy swimming with some technique drills).

The following set can be adjusted to fit any workout time by increasing or decreasing the number of repetitions.

ENJOY

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LOW RIDER

Danish pro Rasmus Henning rides to a 2:15:41 bike split and a runner-up finish at the Rohto Ironman 70.3 California in Oceanside in April. Henning and the eventual winner, American Andy Potts, ran shoulder to shoulder most of the half-marathon before Potts surged in the final half-mile to take the win 18 seconds ahead of Henning.

PHOTOGRAPH BY PAUL PHILLIPS

June 2011 | TRIATHLETE.COM

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Tech SupporT

Spit Shine How to clean your bike Drivetrain (thorough version) Take the rear wheel off and grab the upper portion of the chain with a degreaser-soaked rag. Use your hand to turn the crank while squeezing the chain to remove grease. It might take a couple of rags to clean it sufficiently. Take the chainrings and cassette off the bike (1) and drop them into a bucket of degreaser (2). Let the components soak for a few minutes before pulling them out of the bucket and scrubbing each ring with a rag to remove the black, caked-on grease.

Grab a rag with degreaser and scrub the derailleur pulleys between your fingers.

Chainrings have features that help the chain jump between rings, and they work best when specifically oriented, so chainrings have markers that indicate how to situate the rings on the crank.

Make sure this marker lines up with the crank arm (3).

Put a drop of blue Loctite on the chainring bolts so they don’t wiggle loose and tighten them firmly. Lock the cassette back onto the wheel and reattach onto the bike.

Drivetrain (quick version)

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Finish line Super Bike Wash $12.99 Finishlineusa.com A cleaning agent that’s an absolute necessity.

2 3

Polish the bike It won’t make your bike function more effectively but, if we’re honest with ourselves, bikes are expensive toys, and expensive toys should be kept pretty. Spray mild cleaner on the bike and wipe it down with a rag (5). You can also use a hose to take dirt off, but be careful to keep the stream away from the hub, bottom bracket, derailleur and headset bearings so their lubricants don’t get washed away.

Park tool Polylube 1000 16oz $13.99 Parktool.com Simple metal grease.

4

Pedro’s hG Socket $12.99 Pedros.com You need this to take your cassette off.

5

Pedro’s Pro Socket handle 2.0 $35.99 Pedros.com Tool for easy cassette removal. It clips the hG Socket into place to create a single unit.

Keep your cables and housing clean If dirt, grease or sports drink get into the shift housing—the tubes that connect your shifters to your derailleurs—the cables will not slide properly, which ruins shift performance.

There is no good way to clean the housing once it’s dirty, so replace old housing every year or two. People living in a rainy climate should change theirs frequently. // aaron herSh

triathlete.com | June 2011

Park tool chain Whip $44.99 Parktool.com A dependable tool with a long arm so it doesn’t take much strength to remove the cassette.

Pedro’s oranj Peelz 16oz $11.99 Pedros.com An effective degreaser for cogs taken off the bike.

Keep your bolts clean Whenever you pull a bolt off your bike, apply a little metal grease to the threads to prevent the bolt from corroding.

loctite threadlocker Blue 242 $5.99 Loctiteproducts.com prevents bolts from loosening over time.

Watch a video of how to clean your bike by snapping the barcode with an app on your smartphone or go to Triathlete.com/spitshine

Prolink chain lube $8.70 Progoldmfr.com Keeps the links turning freely; serves as an effective backup degreaser. rags old towels, finisher’s T-shirts or rags from an auto-parts shop work.

Nils NilseN

Pull the rear wheel off the frame and spray cleaner or chain lube onto the cogs. Take a rag and floss between the cogs (4).

Clean the derailleur pulleys between your fingers with a rag. Scrub the crank’s big ring with your towel.

The small ring is difficult to

clean while on the bike. Put the rear wheel back on the bike, sprinkle lube onto the chain and grab the lower portion with a rag. Pedal backward while gripping the chain to scrub the grease off.

Tools of the Trade

1

Saddle Sage

Think drafting is easy? You try it i watched every second of the men’s

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speeds without hitting the hay bails, or have a prayer of keeping the pack in sight every time the road tilted up for the 1K grueling climb followed by a challenging descent. The naysayers would have you believe that a 112-mile solo time trial is the essence of the sport of cycling. (Strange, since the draft-legal version looks a whole lot more like that race in France we triathletes are rather captivated by each July, and just about every average American would identify as cycling.)

I am not suggesting that we all start draft-legal racing every weekend, although Olympian Jarrod Shoemaker gave us “mortals” a chance with his exciting new Draft Legal Challenge this year. Rather, I think we can all learn from the demands of this sibling discipline of our customary brand of triathlon as we look for new ways to get fitter and faster on the bike while also having more fun along the way.

// scott Fliegelman

TriaThlon.org/delly carr

2008 Olympic Triathlon from Beijing, glued to the streaming and soundless broadcast and captivated by the redline drama right from the gun. The swim was 18 frenzied minutes to make the compulsory first pack, the hilly bike commanded a complete portfolio of fitness and cycling skills in order to arrive at T2 among the leaders, and the 30-minute war of attrition over the 10K run course had a breathtaking sprint finish you rarely see in triathlon.

In the days after, however, I was surprised and disappointed to hear from a few of our sport’s purists that they felt this style of racing wasn’t really a true test of the triathletes’ swimming, biking, and running abilities. “Anyone could just hide in that massive peloton and rest up for the run,” you’d hear often, as if any age-grouper could actually hang on at 35 mph even with a draft, corner at those

Embrace riding in more than just a straight line in order to develop and hone new skills and exhilarating sensations this season. Join a group ride that includes some open-minded roadies, and you’ll begin to improve your bike handling and safety skills such as emergency braking, avoiding potholes, drinking and eating with one hand and dressing properly for assorted conditions. Plus, you’ll gain an appreciation for the nuances, abilities and maintenance requirements of your bike. Enter a local bike time trial or hill climb and reach a new level of exertion and speed, as you hold nothing back without a run to follow. Learn effective pacing strategies, ideal cadence management, when to stand and when to sit and spin, and how to remain as aero as possible while delivering maximum power to the pedals. Take a mountain bike clinic and find an incredible new world of twowheeled fun with a bunch of transferable skills and fitness gains that will come in quite handy as you continue to improve as a triathlete, on road or off.

Don’t neglect the value of a good ol’ lactate threshold interval workout, or the occasional character- and endurancebuilding solo century, but go ahead and freshen things up a bit this season by adding a little spice, courtesy of our bike racing (and ITU) brothers and sisters.

Work harder, easier.

Dave Scott, six-time world champion and coach, knows that the better you feel, the better you race. The reason has to do with “perceived exertion”, or how hard it seems to run, bike or swim at the pace you want to go. According to Dave, “It’s no coincidence that perceived exertion is highest before you hit the wall, because high levels of perceived exertion actually produce fatigue. High levels of perceived exertion are caused by a drop in branched-chain amino acids (BCAAs) that triggers the release of fatigue signals in the brain.”

Previous studies1, 2 have shown Accelerade superior to other sports drinks in terms of endurance, hydration and reducing muscle damage. However, new studies3 from James Madison University explain why athletes drinking Accelerade feel better even though they are exercising harder. The scientists found: – Accelerade lowered levels of perceived exertion.

– At the same level of exercise intensity, athletes consuming Accelerade did not experience as much strain.

– Unlike other sports drinks, protein-powered Accelerade helps maintain BCAA levels.

"The bottom line..." says Dave,"Accelerade makes your hard work easier."

Sugar 50% Calories 33% Endurance 7%

pacifichealthlabs.com

PacificHealth Laboratories The uncompromising pursuit of science

© PacificHealth Laboratories 2011. All rights reserved. Accelerade® is a registered trademark of Motts, LLP. 1. Saunders, MJ, Kane, MD and Todd, MK. Medicine & Science in Sports & Exercise, 36:1233-1238, 2004.

2. Seifert, J., Harmon, J., and DeClercq, P. Protein added to a sports drink improves fluid retention.

International Journal of Sport Nutrition and Exercise Metabolism, 16:421-429, 2006.

3. Saunders MJ, Todd MK, Valentine RJ, et al. Inter-study examination of physiological variables associated with improved endurance performance with carbohydrate/protein administration. Medicine & Science in Sports & Exercise. 38(5):S113-S114, 2006.

#2 LessPain.TRI:Layout 1

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TRAINING TIPS

LESS PAIN

MORE GAIN

By Robert Portman, PhD

Research, however, shows this is not the case. When muscles are overly damaged through intense exercise it takes longer for them to recover. Instead of building new and stronger muscles, the metabolic machinery is focused on repairing damaged ones. This is the classic problem seen in over-training syndrome, where athletes who over-train often reach a plateau in their muscle development.

So what is the solution? The solution is to control the degree of muscle damage. This can be done through nutritional intervention as shown by researchers from James Madison University. They controlled muscle damage by having cyclists consume a carbohydrate/protein beverage during an intense exercise bout.

Twenty-four hours later they evaluated the ability of the cyclists to conduct a series of leg extensions.

Cyclists whose muscle damage was controlled with nutrition were able to do 14% more leg extensions than the uncontrolled group. The bottom line–for the serious triathlete, muscle damage control should be an important part of their overall nutrition regimen.

Dr. Portman, a well-known sports science researcher, is co-author of Nutrient Timing and Hardwired for Fitness.

PacificHealth Laboratories

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TRIATHLETE.COM | June 2011

The uncompromising pursuit of science

ISTOCKPHOTO.COM/MBBIRDY

Pain is part of the culture for serious endurance athletes. “No pain, no gain” has been part of the training lexicon for decades. The problem with this approach– it leads to less gain.

The association with pain and improved performance evolved from research in many laboratories showing that when muscles are stretched they activate those metabolic pathways responsible for building new and stronger muscle protein. In fact, after intense exercise, muscle remodeling, which ultimately leads to improved performance, takes place.

Athletes have interpreted this research as more is better. The more pain, the greater the improvement in performance through increased and stronger muscles.

Ride Like a Roadie Despite the differences between tri cycling and road racing, every triathlete can up their enjoyment of the second discipline by learning a thing or two about riding from roadies.

Group rides Drafting off a large pack of riders may seem irrelevant to tri performance, but group riding is one of the most effective and fun ways to improve your strength and bikehandling skills.

Fitness: Cycling in a pack turns every ride into an interval session. Instead of agonizing over the details of a solo interval ride—time, distance, speed, heart rate, power—simply move to the front of the group, where the wind will boost your intensity level. Slide back into the pack for protection from the wind and the pace becomes a recovery effort. Short climbs and tight corners can quickly turn into an all-out sprint and will give your legs an additional kick that solo riding simply cannot produce.

Skills: For years Andy Potts only rode outside on race day, but even he has started to train outdoors occasionally to improve his bike-handling skills. Riding in a group forces you to maintain a consistent path through corners, take bends at high speeds and ride steadily at all times so you don’t collide with another rider.

Comfortable Gear Swap out a few of your tri accessories in favor of comfort-oriented pieces.

Road shoes: The biggest difference between a triathlon shoe and a road shoe is the upper.

Tri shoes are often lighter because of their minimalistic closure systems, but road shoes use ratcheting buckles, extra Velcro straps, additional materials or other add-ons to fine-tune the shoe’s fit, breathability and comfort.

There are shoes that weigh less or have a similarly stiff sole at the same price point, but if you’re looking for a shoe that is both high-fashion and form-fitting, the Fizik R3 ($300, Fizik.it) fits the bill.

Bib shorts: Shorts slide and bunch, which create hot spots exactly where you don’t want them. Bibs act like suspenders for your cycling shorts and keep them in their proper place to maximize comfort. Once you get past the goofy look, there’s no going back to shorts.

Most women forgo the benefits of bibs because, to put it frankly, over-the-shoulder straps and breasts aren’t a good combination. Pearl Izumi eliminated that problem by tucking the straps down the center of the chest to create the women’s P.R.O. Bib Shorts ($155.00, Pearlizumi.com). // AARON HERSH

"If you think the only difference between gels is taste... better think again."

Pip Taylor, Professional Triathlete/Nutritionist

Accel Gel®, compared to GU®, increases endurance by 13% and reduces post-exercise muscle damage by 50%

In a study published in the Journal of Strength and Conditioning Research*, James Madison University researchers found that cyclists receiving Accel Gel had greater endurance during the workout and less muscle soreness after. Accel Gel is the only energy gel with the patented 4:1 ratio of carbs and protein.

Best of all, you don’t have to sacrifice taste to get improved performance. Accel Gel comes in six greattasting flavors: vanilla, chocolate w/caffeine, citrus orange, strawberry kiwi, raspberry cream w/caffeine and key lime.

Accel Gel keeps working even after your workout ends. Just ask Pip.

PacificHealth Laboratories The uncompromising pursuit of science

pacifichealthlabs.com ©PacificHealth Laboratories 2011. All rights reserved. Accel Gel® is a registered trademark of Motts, LLP. GU Energy Gel® is manufacutured by Gu Energy Labs, Berkeley, California. *Saunders, MJ, ND Luden, and JE Herrick. Consumption of an Oral Carbohydrate-Protein Gel Improves Cycling Endurance and Prevents Post-Exercise Muscle Damage. J. Strength Cond. Res. 21(3):678–684, 2007.

Tech SupporT

How to choose the right bike a mountain bike for a year, and Q:II’mhavereadybeento riding get my first road-specific bike. What should I look for? — Pamela

Dear Pamela, Getting your first road bike is one of the biggest steps that you can take to enhance your enjoyment and performance when cycling. In order of importance, here’s a foolproof way to get a great bike the first time around: Fit, fit, fit! Fit affects everything from handling and stability to comfort and efficiency, and it is the most crucial step of proper bike selection. Many riders make the mistake of choosing a bike first and then having it “fit” after. Completing a proper fit before buying a bike allows you to find the frame geometry and component op-

1

tions that match your needs and can also help you choose whether a road or tri bike makes the most sense for you.

Frame When it comes to how your bike fits, rides, handles and reacts, the frame is the most important physical part of the bike. You need a bike that has the stiffness, comfort and handling traits that suit you well as an individual. When selecting a frame, make sure the geometry allows for plenty of adjustment so that it can adapt now and as you grow as a cyclist.

You do not want to end up on a bike that compromises stability and handling to achieve your riding position.

2

3

Contact points The three contact points—saddle, handlebars and pedal/ shoe combo—are critical. Making sure that you have contact points that you are happy with can go a long way toward making riding more comfortable and fun. These are personalized parts, and your dealer should work with you to exchange standard parts toward others as needed.

Wheels Good wheels can make a basic bike faster, while subpar wheels can make an otherwise exceptional bike feel mediocre—they matter. After the frame, the wheels are the next most expensive part on the bike, yet most bike companies spec wheels that are below the level of the rest of the bike in order to hit a certain price point. From a performance perspective, wheels are often an important place to consider upgrading at the time of purchase or soon after.

Components Bike companies frequently upgrade and downgrade parts to give the impression of a certain level of componentry and to hit specific price targets. There is not much difference in rider comfort, rider speed or reliability between entry- and high-level components.

So, make sure you get good components that are designed to be ridden regularly, but allocate your money to other areas before upgrading to the next component level.

One big intangible in the bike buying equation is your bike dealer. A good dealer can provide assistance with fit, mechanical setup and the decision-making process. A rider on a less well-known bike brand that was fit and assembled well will always be faster than on a big-brand bike that was not. //ian Buchanan

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5

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Nils NilseN

Ian Buchanan is co-owner of Fit Werx (Fitwerx.com) and is a founding member of Master Bike Fitters Association (MBFA).

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Gear BaG

[

[

Arundel Dave-O cage, $59.95 Arundelbike.com Behind-the-saddle hydration systems put bottle cages to the test. These mount systems accentuate any bumps in the road, which can launch bottles out of their cages. But the sturdy arms of the arundel Dave-O firmly squeeze the bottle, while the tab at the top of the cage prevents the bottle from popping out.

Get Your Drink On

A

if youâ&#x20AC;&#x2122;re looking for the best water source to get you through a long ride or to the next aid station, good news: Youâ&#x20AC;&#x2122;ve got options.

Check out these nine hydration systems that are the latest in drinking technology.

By aaron hersh

C

Nils NilseN

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XLab Super Wing $109.95 Xlab-usa.com The Super Wing is a wide bottle mount that can be situated directly behind the saddle or slightly below it. It is wide enough to tuck a flat repair bag between the bottles, and its mount hardware is sturdy and reliable.

Multiple position options help tune bottle location, but they cannot be tucked against the saddle. Its solid mount and storage cubby make this an outstanding option if you’re willing to reach behind to grab a bottle.

Mounting: Behind the saddle Water Capacity: 84 ounces Ease of access: 6 Bottle stability: 7

A

B

TorHans Aero 30 and Aero Mount $74.90 Torhans.com This newcomer to the hydration category doesn’t revolutionize cycling hydration, but it does introduce several useful new features to a well-established type of bottle. Much like the bottle from Profile Design, the Aero 30 sits low between the aerobars with a bracket securing the bottle to the frame. It has a semi-sealed cap to allow for an onthe-go refill as well as a straw to drink from.

The lower portion of the Aero 30 draws back closer to the frame than the Aerodrink. The bottle has two different vertical positions, it snaps more decisively into its bracket than the version from Profile Design, and the straw has an airfoil-shaped sheath.

Mounting: Between the aerobars Water Capacity: 30 ounces Ease of access: 10 10 Bottle stability:

B

Bontrager Speed Bottle $69.99 Bontrager.com This aerodynamic upgrade bolts onto the frame in place of a standard round water bottle. The bottle is relatively easy to snap back into the bracket, and it rests securely on the frame. And though it’s moderately rigid, it still offers an ample swig. Other than cost, the only drawback to the Speed Bottle—when compared to a standard round bottle—is that it cannot be replaced at an aid station.

Mounting: On the frame Water Capacity: 20 ounces Ease of access: 7 Bottle stability: 8

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Beaker Concepts HydroTail Blaze $80 Beakerconcepts.com Bottle location is the most important attribute of hydration systems located behind the saddle because it affects the bike’s aerodynamic characteristics, the accessibility of the bottles and the difficulty level of mounting after T1. The bottle position of the HydroTail Blaze can be adjusted and allows the rider to mold this critical trait to his or her preferences. it mounts easily onto the saddle rails, but it can slide up and down the rails and tends to jostle when riding over bumps in the road.

Mounting: Behind the saddle Water Capacity: 84 ounces Ease of access: 7 Bottle stability: 5

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Profile Design Aqualite & Aerodrink Bracket $32.98 Profile-design.com This slender 22-ounce drink bottle slots neatly between the arms. The bracket can be positioned anywhere along the aerobars and holds the bottle effectively, although it can bobble slightly over a pothole. You’ve probably seen the little yellow sponges that come with the Aerolite littered across race courses. To keep yours in place—and prevent splashback—slide it all the way into the bottle sideways. The sponge and the perforated lid that covers the opening do a good job of containing liquid. At $32.98, it is possibly the best value in cycling hydration.

Mounting: Between the aerobars Water Capacity: 22 ounces Ease of access: 10 Bottle stability: 9

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Hed Lollipop Adjustable $50 Hedcycling.com if your extensions are either short or narrowly spaced apart, a standard round bottle mounted between the aerobars can get in the way of your arms. The lollipop eliminates that problem by positioning the bottle mount above your forearms. it mounts on

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top of your stem as a headset spacer with a Pinocchio-style extension to support a bottle. The precise bottle location depends on the bike’s steerer stack, but it typically positions the bottle above the rider’s forearms, which keeps the bottle from interfering with the rider’s hand position. if you want to hold a standard water bottle on the front of your bike but don’t want a bottle encroaching on your arms, the lollipop is the solution.

Mounting: Between the aerobars Water Capacity: 28 ounces Ease of access: 8 Bottle stability: 10 Speedfil $99.95 Invisciddesign.com The speedfil is a 40-ounce tank that attaches to the downtube water bottle bolts and comes with a straw that snakes up the frame into an easy-to-reach position, hanging between the aerobars. Despite its large carrying capacity, it sits perfectly secure on the frame. The valve at the end of the straw seals effectively when closed and provides a steady, although not tremendous, stream of fluids. it is easy to refill and doesn’t splash, which we love. The speedfil combined with a single standard bottle mount anywhere else on the bike is pretty much all you need.

Mounting: On the frame Water Capacity: 40 ounces Ease of access: 7 Bottle stability: 9

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Vision Drinking System $199.99 Visiontechusa.com The Vision Drinking system is a pack mule. it has a zipper bag, two elastic pouches and two separate drink bladders. each bladder has a flexible straw with a valve at the end that prevents leaking. The straws drape over the rider’s hands to stay out of the wind and can be easily lifted to drink from. When fully loaded, it can carry about 40–45 ounces of liquid, but all that weight has an effect on steering. Aside from its carrying capacity, our favorite thing about the Drinking system is the stability of its mount. it doesn’t wiggle or spill at all, even

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over speed bumps and potholes.

Mounting: Between the aerobars Water Capacity: 20 ounces Ease of access: Bottle stability:

TRAINRIGHT.COM

“ I am a CTS athlete” I’ve been competing since I was 11.

Basketball, pole-vaulting, snowshoe racing—I tried it all. I even won some championships. But I found out fast that triathlon requires more than just talent and training. You need a plan. You need motivation. My CTS coach Nick White is 100 percent committed to my cause. It’s simple: CTS gives me the tools to win.

Success is in their DNA.

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

WELCOME TO MIAMI

An age-grouper runs in the shadows of palm trees during the Miami International Triathlon. The race kicked off the first season of the World Triathlon Corporationâ&#x20AC;&#x2122;s 5150 Series, which will have 13 Olympic-distance events in the U.S. in 2011, culminating with the 5150 Series Finale in Clearwater, Fla., in November.

PHOTOGRAPH BY JEFFREY SANZARE

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TRAINING TIPS

Six-pack Stretching

There are two things triathletes often overlook but definitely need more of: core work and foam rolling. Why not kill two birds with one product? The Trigger Point SmrtCore program (Smrt-core.com) does just that: Using The Grid ($39.99)—a foam roller with varying densities—and the Smrt-Core DVDs ($19.99 each; also sold in combo packs), you can “treat” your muscles to self-myofascial release while also getting in ab work.

One exercise we loved was the P3 (push-pull-press) pushup progression. It works your core, upper body and hamstrings while simultaneously massaging your shins.

1. Start in plank position with roller on front of the shin just below your knees.

2. Start to move slightly forward and back on the roller to get comfortable with the motion.

3. Bring knees into chest and back out.

Make it hardest: Do a full pushup, and as you come up, pull knees forward. Every three pushups, hold the tucked position at the top for a few seconds.

Make it harder: Start in pushup position.

60-second Abs:

The Escalator

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Lie on your back with arms stretched overhead, knees bent. Bring upper body off the ground with four stops on the way to the top. Hit the same four points on the way down. Do as many as you can in 30 seconds. Then, for the remaining 30, leave your upper body on the ground and straighten your legs. Raise them off the ground in four stops, returning down the same way.

SIX-PACK STRETCHING: NILS NILSEN, 60 SECOND ABS ILLUSTRATION: SEUNG LEE

// JENÉ SHAW

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SPEEDLACES.COM info & retailers June 2011 | triathlete.com

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TRAINING TIPS

Bad Form

Do you resemble one of these runners?

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The Giant Other runners know you’re coming from a mile away.

If you can hear your feet, you’re landing too hard. Your muscles and joints already accommodate 2–3 times your body weight with every step, and pounding doesn’t help. And it’s not just bigger athletes—even 90-pound women can have a foot strike that’ll shake the earth.

Avoid it: Think like a ninja.

Focus on landing softly and rolling through your stride, springing off every step. If you run with music, ditch your iPod and do periodic “sound checks” throughout your run.

The Unicorn Animals in the horse family may benefit from long, stretched-out strides, but overstriding keeps us humans from running at max speed—and makes us more susceptible to injury. When your foot reaches out too far in front of your knee, you’re essentially “putting on the brakes” and stopping forward momentum.

Avoid it: Work on landing with your foot under your center of gravity. Lean forward from the ankles and use your hip flexors (not your quads) to lift the knee slightly. Incorporate drills such as high knees and butt kicks, and do a few 10-second strides before every run to quicken leg speed.

The Old Man Shuffler You’re not 95 years old, so stop running like it. The Old Man has a tendency to surface when you’re tired, and he’s also very prevalent at the end of an Ironman (see also: Ironman Shuffle), when all will to pick up your feet has gone out the window.

Avoid it: Dedicate part of your warm-up to drills such as high knees, high skips and butt kicks. If you find yourself shuffling during a race or workout, throw in a couple high knees to focus on your knee lift and activate your glutes and hamstrings. //JENÉ SHAW

HUNTER KING

The Cheerleader Unless you’re cheering on the sidelines of the football field, your heels don’t need to come up that close to your butt. Cheerleader runners overexaggerate the back of the stride and wind up spending too much time in the air, using more effort than necessary.

Avoid it: Try some hill repeats while doing butt kicks to see how much energy you’re wasting. Work hard on quickening your turnover rate, and your body will be forced to spend less time in the air. Count your cadence (how many times your right foot hits the ground) for 30 seconds, and multiply it by two. Aim for 85–95 steps per minute.

Everyone has a slightly different gait due to individual biomechanics, but some form mistakes are just plain avoidable. Don’t let your wonky stride hold you back from getting faster!

June 2011 | triathlete.com AiroXlab_TriMag_0611.indd 1

3/31/11 4:51 PM

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DWR Tools

In Deep Water

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If you’re injured, it can speed recovery. If you’re healthy, it can boost your speed. Here’s why to give deep water running a try.

WATER RUNNING GETS A BAD RAP as aqua

aerobics by a different name. But with proper technique, it makes for a tough workout and is a perfect training tool if you’re injured or need variety. You’re working with high resistance (think about it: water is thicker than air) without any pounding on your joints.

“If you’re injured from running, swimming won’t quite give you that fix,” says Robert Valentin, a New York City-based Deep Water Running coach for 15 years. “If your form is right, you’ll feel like you went running afterward.”

Valentin adapted his technique from his mentor, the late Doug Stern. By working with your leg almost straight and toes pointed, you can gain the most resistance from the water.

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The Strides Power walking: Keep arms and legs straight and picture yourself cross-country skiing. Your arms touch the surface on the swing.

Hurdles: “Run” over hurdles alternating the lead leg. Reach forward with each arm as if you were trying to touch your lead foot. This exercise is great for increasing range of motion in the hip flexors and hamstrings.

Uphill: Exaggerate the back swing of the elbows as you use your upper body to add power. Lift knees slightly more than in a regular run, and visualize running up a hill.

Downhill: Narrow your stride, lean forward slightly and increase your cadence. It should resemble vertical kicking in swimming.

Hydrofit Wave Belt Pro $59.95 Hydrofit.com

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The Wave Belt adjusts to fit sizes S–XL. Athletes with low body fat—hey there, triathletes— can buy an Extra Buoyancy Module ($12.95).

AquaJogger Buoyancy Belt $50.95 Aquajogger.com

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THE WORKOUTS After a short warm-up, try 30 minutes of one of these workouts.

Intervals: Do a 3:1 ratio of hard intervals/recovery.

Try three minutes fast, 60 seconds recovery.

Fartlek (speed play): Replicate a familiar running course using all the different forms for climbing hills, racing other runners or jumping over curbs.

Progressive speed: Count your cadence for 15 seconds. Then run for three minutes. Each minute, increase your cadence by one or two strides.

Rest for one minute and repeat.

The AquaJogger comes in a variety of sizes (from wider-waisted to on-the-road). Adjust the strap below your rib cage for a slightly “too tight” fit.

Need an added challenge?

Both companies make “ankle weights,” in the form of Hydrofit Mini Cuffs ($39.95) and AquaRunners RX ($30.95). //JENÉ SHAW

RIC FRAZIER, BELTS: NILS NILSEN

The Form Legs: Start with straight legs.

Point your toes like a ballet dancer and sweep legs back and forth, using your upper thigh to create the movement. Keep hips under your shoulders.

Arms: Put your arms gently by your sides, palms facing backward, elbows slightly bent. Let your thumb graze your thigh as it swings. Don’t cross the mid-line.

Head and eyes: Look straight ahead with your jaw relaxed.

Feel as if a string is supporting your head above your shoulders.

Shoulders and chest: Press your shoulders back and slightly down.

They should be loose and relaxed.

Press your chest forward and up for easier breathing.

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Flatten Out Training shoes

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turn minimalist

the barefoot running movement has

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K-Swiss Blade-Light Run $100, 9.3 ounces, 9mm drop neutral and cushioned The Blade-Light run combines the cushioning and comfort of a traditional training shoe with most of the freedom and agility of a racing flat. The tough rubber on the bottom of most shoes protects the sole from the wear and tear caused by running over miles of pavement, but that material also resists natural foot flex. The Blade-Light run only uses tough rubber where it is absolutely necessary, on the heel and medial side of the forefoot. after logging 300-plus miles in a pair, we found this stripped-down sole to be sufficiently resilient and amazingly flexible, despite its substantial cushioning.

The upper grips the foot strongly and creates a firm connection between the sole and the foot. Its ability to handle the impact that comes with Ironman mileage while still promoting a natural gait is unmatched.

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Nike Lunar Elite 2 $100, 9.3 ounces, 10mm drop low-profile training shoe The Lunar elite 2 is a stability shoe. Motion control shoes typically aren’t viewed as part of the minimalist running movement, but the bottom line is some runners do not have the fitness or stride efficiency to run in a neutral shoe. If you’re looking for a training shoe that promotes a mid-foot strike while still providing medial support to prevent overpronation, the Lunar elite 2 provides that rare combination. It also has an extremely flexible forefoot that feels more responsive and malleable during the contact phase of the stride than most stability shoes.

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Asics Gel-DS Trainer 16 $110, 9.7 ounces, 9mm drop firm with stability Unlike the other shoes listed, the Gel-DS Trainer is no newcomer to the trend toward minimalist running shoes. The 16th iteration of the shoe has a plastic brace under the mid-foot, and its sole is covered in solid rubber, which gives the shoe structure and durability while also reducing fore-aft flexibility. Its low-profile sole helps promote a mid-foot strike, but contact with the ground feels a bit abrupt. It sports asics’ well-known dual-density sole to reduce pronation. Its structured sole and well-defined upper combined with its low-profile heel height give the Gel-DS Trainer a unique combination of support and speed.

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Saucony Kinvara $90, 7.7 ounces, 5mm drop minimalist trainer/racing flat For athletes who yearn for the racing flat experience but need more protection than a flat can provide, the Kinvara is one of our favorites. It has the nimble, responsive ride of a racing flat and its heel only rises 5mm above the forefoot, which helps mid-toforefoot strikers contact the ground with their feet under their hips, rather than in front of their body. This hallmark of the natural running philosophy helps increase turnover, improve posture and reduce braking force.

The sole’s forefoot is incredibly flexible, which facilitates a quick transition from contact to toe-off. The biggest difference between the Kinvara and the typical racing flat is that it has enough cushioning to soften the impact of longer runs.

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// aaron hersh

Nils NilseN

yielded more than just eccentric shoes with toe sockets. It has led to the widespread adoption of the mid-foot strike running gait, a strike pattern in which the runner contacts the ground with the middle of his foot rather than the heel. Danny Abshire, co-founder of Newton Running, says in his book Natural Running, “If you want to run with a mid-foot/forefoot stride pattern, the geometry and heel height of many shoes will not allow your foot to land naturally—namely parallel to the ground—because the hefty heel gets in the way.”

Barefoot running completely eliminates this problem, but running without any cushioning or protection from the road isn’t advisable for most runners. Featherweight racing flats or shoes designed to simulate barefoot running have this critical characteristic, but they do not provide the cushioning that many runners need to stay injury-free. Mainstream training shoes are finally being constructed to provide some of those benefits without sacrificing cushioning and support.

These shoes provide different levels of cushioning and stability—ranging from a road race flat up to a stability trainer— and will therefore suit different styles of runner. They all have that critical design feature: a relatively small lift from toe to heel, to help facilitate a natural running gait while still providing the cushioning required to take some of the sting out of the pavement.

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OperatiOn

inJury preventiOn You won't see any Jane Fonda leg lifts at San Diego's Rehab United. Here's how the RU team's unique approach is redefining physical therapy.

By Jené Shaw  PhotograPhS By nilS nilSen

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it’s a typical

chaotic Monday night at Rehab United Physical Therapy and Sports Performance Center. In one corner, an ankle-sprained lacrosse player rolls a boulder-sized lumpy ball across the floor. In the center of the room, a group of middle school squash players hop on one foot through a mock ladder taped on the ground. An older gentleman with a new knee replacement performs walking lunges. On the Astroturf to the right, a dozen triathletes run through eight circuit stations: Some push a 45-pound plate across the “grass,” two sumo squat back and forth with resistance bands around their ankles, others scissor kick in the air until they hear “stop!”

Rehab United blurs the line between physical therapy, personal training and sports performance, creating a dynamic athletic environment in all three of its San Diego locations. This isn’t a traditional PT office where you’ll see pa-

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tients lying on tables in private rooms or cranking out reps on leg extension machines. This is a place where a soccer player recovering from ACL surgery will jump, shuffle and squat in all directions, fulfilling RU’s motto: “Train the Way You Play.” To some, the unconventional approach seems a little crazy.

“People expect a PT clinic to be manual,” says Justin Robinson, RU’s director of strength and conditioning and director of nutrition, among other titles. “You’re on the table, having someone do stretches for you. For us, it’s the opposite. We have someone standing 90 percent of the time. As soon as we can, we have people doing things that look like their activity, whether it’s just walking up and down stairs or racing another Ironman.”

Owners and brothers Bryan and Sean Hill were exposed to physical therapy after Bryan, a former all-American soccer player, broke his femur in an indoor game in 1991.

They both found their calling during Bryan’s rehab process and opened the first RU facility in 2003. Together the brothers built a team of rock-star coaches, physical therapists and personal trainers who hold the kitchen sink of certifications—CSCS, USAC, MPT, USAT, FAFS, RD, ACE and MA, to name a few. What sets RU apart is its functional treatment for both rehab and strength conditioning, using fundamentals of Applied Functional Science taught by the internationally acclaimed Gray Institute.

“Functional training” is a term that gets thrown around a lot in the triathlon world, and there’s often the misconception that it’s certain tools, such as stability balls or resistance bands, that define it. “Our definition of function is purposeful training and purposeful movement,” Robinson says. “It’s really the strategy of developing exercises rather than the particular exercises that you choose.” Whether you’re rehabbing, preventing injury or boosting power, RU believes you should do movements that simulate your sport.

Take a typical triathlete problem area: the iliotibial band. Typically you would foam roll it, ultrasound it, massage it and get the Theraband out and do

Check out Craig and Team Road ID www.RoadID.com/Team

“Your IT band hurts when you're running—not when you're sleeping.

So why are you doing an exercise that looks like you're sleeping?”

—BrYan HIll, co-owner

leg lifts—all things Bryan calls “symptom treaters.”

“Jane Fonda sets are the go-to in the 30-year-old physical therapy world,” he says. “But your IT band hurts when you’re running—not when you’re sleeping. So why are you doing an exercise that looks like you’re sleeping?”

The PTs look at every injury with an emphasis on treating the symptoms, not the causes. Using “Chain Reaction” biomechanics, they analyze everything from the big toe to the head to determine the real source of your injury.

By assessing weaknesses and imbalances in different parts of the body, they’ve been able to design state-of-the-art injury prevention strategies specific to each patient.

“The nice thing about doing resistance training with a functional approach is that you’re putting the body in more sport-specific and natural positions all the time,” Bryan 102

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says. “We break down each body part into planes of motion and assess limitations. You can almost find injuries before they happen.”

Although the patients speak the virtues of Rehab’s ways, the brothers are still working to change some doctors’ mindsets. The typical doctor-to-PT relationship is pretty one-sided: Patient goes to doctor. Patient gets a prescription. Patient goes to therapy. But because RU is heavily involved in the community, word-of-mouth brings many patients to its free injury screenings before they head to the doctor. They can decide whether an injury is treatable by PT or if they should go to a specialized physician.

“We can screen them and say, ‘This might be fractured,’ and give them options on who to go see and they love it,” Sean says. “In an ideal world, we’d like to see that be more reciprocal. We want the doctor to feel more connected to the physical therapy program. We prefer doctors who email or pop into the facility to see what’s going on. That’s the kind of relationship we’re trying to create—a team approach.”

Some doctors are initially scared of RU’s methods because, compared to traditional PT, it looks “relatively aggressive,” Sean says. But over time, skeptical doctors have gone from prescribing a laundry list of specific exercises to simply writing “evaluate and treat” after learning to trust the team’s expertise.

They continue to further their relationship with doctors by holding “edu-mixers,” where a physician comes to speak to the staff about a type of surgery or common diagnoses and the medical and surgical implications. The RU team will then share their thoughts on rehab protocols to give the doctors more confidence in their approach.

Although physical therapy was their first love, RU has grown its sports performance programs drastically since its inception. They hold sports-specific conditioning and injury prevention classes for practically every sport, including everything from baseball (B.M.A.C.: Baseball Mechanics and Condition) to skating (Skate Speed) to, of course, triathlon (Tri-Strength).

When designing programs such as Tri-Strength, the RU staff analyze the biomechanics of the sport and decide which movements they want to encourage (or discourage) and create exercises based on those techniques. While a

[ Prehab Your Legs ] Upgrade your squats and lunges from strength exercises to injury-prevention moves by training the Rehab United way, using all planes of motion. You can discover where you lack strength and mobility to find injuries before they happen.

Start (1): Hold a medicine ball (or dumbbell) with feet slightly wider than shoulder-width apart.

2: Squat down, keeping weight in the heels.

3: Point feet out.

4: Stagger feet, bringing right foot forward.

5: Turn toes in.

6: Turn toes out.

7: Bring left foot forward.

8: Turn toes in.

9: Turn toes out.

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SFT Squats

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(sagittal, frontal, transverse planes) Why to do it: Beyond just strength, the squat is one of the best mobility exercises for the knee and hip. By taking the joint and muscle through greaterthan-normal range, you’re getting deeper than you would while running or sitting. More mobility means less injuries.

The usual way: Squat down, come back up.

The RU way: Squat using nine different foot positions. The variation affects all the joints up the body’s chain and brings out deficits or tight areas. If you find one direction that seems weak or less flexible, work on it and stretch it to be more balanced in those muscle groups.

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baseball player might do kettlebell swings or shoulder presses from a neutral position, a triathlete will do those movements from a staggered running-like stance.

“We do everything in all three planes,” Robinson explains. “I’ll exaggerate a running stride—when you step forward, you think of your knee and hip bending [sagittal plane], but you don’t think of the rocking your hip does from side to side. There’s your frontal plane. Your torso and hips move opposite, so there’s your transverse plane. If your body actually moves in all three planes when you’re running, why wouldn’t you train it that way?

Traditional strength training doesn’t capture the whole picture.”

There’s a tendency for triathletes to either 1) be scared to get sore from strength-training while in season or 2) prioritize swim-bike-run workouts when time is an issue. RU encourages year-round strength training to better adapt and improve strength, power and flexibility for all three sports. The therapists' 3-D functional approach aims to prevent the common overuse injuries they see in the tri community (see sidebar for two great exercises you can do to prevent some of those injuries).

Plus, the team loves to work with triathletes and their coaches to make their strength program match their training plan. (RU also has its own coaching program through a separate company, Catalyst Endurance Coaching.) If an athlete is in a build phase, strength will be in a build phase, and he or she will adjust the reps, weights and type of exercises to correspond. If someone raced a half-Ironman on Sunday, they can come to class on Monday for a mobility and stretching program for recovery.

Triathlete Beth Walsh saw vast improvements in her performance and functionality after going to Tri-

Lunge Matrix Why to do it: To correct posture, alleviate tightness in the hips and glutes and help bad biomechanics. Most of triathlon is forward (sagittal) motion, so strengthening the other planes will help to avoid muscle imbalances. the usual way: Step out, lunge down, come back up. the rU way: Lunge in six different directions. Bring a medicine ball overhead, which will add an element of core/upper-body work as well as lengthen the stretch. Like the squat, find any weak areas and work on those.

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5: Cross right leg over left.

6: Lunge back on a diagonal.

7: Lunge forward on a diagonal.

8 (Alternate option): Twist body to the side of the back leg for an extra hip stretch.

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1 (Start): Hold a medicine ball (or dumbbell) with feet shoulder-width apart.

2: Lunge right leg forward as you bring the ball above your head. You should feel a stretch in your hip flexors.

3: Lunge backwards.

4: Lunge out to the right side.

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Repeat matrix with left leg.

Strength. Four months after beginning the program, she went from “nowhere near the podium” to winning her age group at Ironman 70.3 California and a spot to Kona.

“Prior to RU, I had a femoral fracture, illiopsoas tendinitis and several other injuries in the sport due to overuse and muscle imbalances,” Walsh says. “After RU, I have been—knock on wood—consistently injury-free. The strength work, plyometrics, explosive movements, etc., gives me the boost to hold more power and better form in longer races.” She had the fastest amateur run split at both Ironman St. George (3:23) and the Ironman World Championship in Kona (3:10) in 2010, and directly relates it to all of the work she’s done in the program.

RU’s programs also focus on mobility and dynamic warm-ups, as Bryan believes that stretching before and after exercise can significantly change what your body responds to during a workout. He says he’s been to every group ride in San Diego and rarely sees athletes stretch ahead of time. But that doesn’t stop him from going through an elaborate dynamic stretching routine before every ride or race.

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we do a long ride and we sit, eat and we never stretch, we get shorter and shorter and shorter. The shorter we are, the more at risk we are for injury.”

At its core, Rehab United is a place where people go to get healthy. Bryan and Sean Hill want it to serve as an umbrella over multiple opportunities.

“Sometimes when you hear ‘rehab,’ and you’re not hurt, you don’t want to go,” Bryan says. “But we want it to be a place that’s welcoming to everyone. If you want to come get a massage to feel good, great. If you have certain goals and want to get personal training, great. And if you want to do a race—whether it’s your first tri or you’re trying to qualify for Kona—we want you to come to us.

And ultimately if you do get hurt, we want you to have a place that feels like family, like your home.”

Check out the 5-minute warm-up you should do before every race by snapping the barcode with your smartphone, or go to Triathlete.com/flexwarmup.

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Triathlon is already a challenge when you’re in perfect health. But what if you faced the additional obstacle of significant—perhaps lifethreatening or deeply disabling—injury or illness?

Put to the test, would you carve out the courage and strength not only to recover, but to rally to the race course and surpass your wildest fitness dreams? Five individuals share their inspirational rebound stories—and the passions that have them fired up like never before.

BY HOLLY BENNETT

NILS NILSEN

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I WAS 75 POUNDS OF FRAILTY, on the edge of

SHAD IRELAND

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life. I couldn’t walk 30 seconds on the treadmill. I couldn’t breathe. I had a cardiovascular disease and blood-pressure issues. I sat with my head in my arms, realizing the gravity of my situation. But by the end of the week I walked 2 minutes, and then 2 turned into 4, 4 into 8.

A woman from the Czech Republic emailed me when I was racing Ironman Lake Placid. She wrote a beautiful letter about how she liked to walk through the woods and watch birds, something she hadn’t done in years. “In my country, when we’re given this diagnosis, we’re told to rest. Today is the day I get my life back, because of you.”

I’ve gotten people to change their perception. This is not a medically fragile community anymore. Kidney disease is most often caused by obesity, diabetes and high blood pressure. I advocate to prevent people from becoming patients. It’s basic stuff: exercise and nutrition. We have the ability to live life any way we choose. I’m always a dialysis patient at the end of the day, but I have this great regimen—Fresenius Medical Care home hemo-dialysis—that allows me to forget what it’s like to be sick. I can travel, I can control my schedule. I feel free. And when I’m on my bicycle, I’m not a dialysis patient anymore. I’m an athlete.

BEN IRELAND

dreamed of being a professional athlete and lawyer. But at age 10, diagnosed with kidney failure, Ireland’s dreams came to an abrupt halt. A decade of dialysis and two failed transplants took a brutal toll on his body—his parents were advised to make funeral arrangements.

Flipping listlessly through television programs, awaiting death, Ireland stumbled upon Ironman, an experience that undoubtedly saved his life. Now, an impassioned athlete and advocate via the Shad Ireland Foundation (Shadirelandfoundation.org) and the United Athletes Foundation (Uaf.fsmgsports.com), Ireland strives to “Take on the Tour” (Takeonthetour. com), an awarenessraising initiative to ride the mountain stages of every major cycling tour.

the couch screaming at the TV. These athletes were crazy, giving everything they had, collapsing and crawling across the line. I told my mom I was going to do Ironman someday. Back then, having a renal diagnosis was horrific. I spent six hours a day, three days a week connected to a machine, followed by 24 hours on the bathroom floor, hugging the toilet. At age 11, I attempted suicide. I was angry and defiant and without hope. But that night, I fell asleep dreaming of crossing that finish line.

It took two years to regain any strength.

I went on to college, but I fell back into selfdestructive patterns. I had a philosophy professor who challenged me: “What inspires you, Mr. Ireland?” “Nothing,” I said. “That’s unacceptable,” he countered. Then he smiled and winked—and proceeded to teach. In 15 weeks, Professor Bell taught me reflection, realization and perception. He taught me to believe in possibility.

Against all medical convention and advice, one doctor—an ultrarunner—agreed to monitor my Ironman training. The race had never been done before by a dialysis patient.

Someone told me an ostrich is a hell of a bird, but it will never fly. The first day in the gym was the most humiliating experience of my

LAUREL WASSNER

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perspective. I feel more inspiration, more of an edge because I’m doing something that no one else has done. That helps me get through a lot of painful things. When I run on the treadmill and I’m running really fast—like a 5:20 pace—I know anyone watching sees how huge I’m smiling.

In 2010, I had my first big win as a pro at the Columbia Triathlon. When I crossed the line all of my sisters had tears of joy running down their faces. It was the first time I made them cry tears of happiness rather than worry, stress and sadness. To be able to give them that gift of happiness was the best way to thank them for all of the support they’ve given me.

I didn’t feel comfortable talking about my cancer at first, but working with the foundations really helped. Before the 2009 Chicago Triathlon, Brock Yetso (the executive director of the Ulman Cancer Fund) texted me saying, “Good luck. You have 70,000 fans behind you.” Seventy-thousand young adults are diagnosed with cancer each year. That really motivated and touched me. It made me realize how important it is to share my story, to potentially help people who might not be so fortunate. I had one of my best races ever.

NILS NILSEN

had every intention of becoming a professional triathlete following a successful college swimming career. Then she discovered three lumps in her neck that proved to be stage II Hodgkin’s lymphoma.

At 23 years old, the promising athlete endured six months of chemotherapy and several years of lingering side-effects before regaining the physical strength necessary to train. Now, 10 years cancer-free, Wassner is the first cancer survivor to compete in the professional triathlon ranks. Even more exciting for Wassner is her ability to impact other young adults through her work with the Ulman Cancer Fund (Ulmanfund.org) and Livestrong (Livestrong.org).

I NOTICED THE LUMPS after sleeping on the floor of a friend’s beach house. I thought maybe I just had a sore neck, but they kept getting bigger. The cancer was in my lymph nodes and abdomen. At first chemo isn’t that bad, but it has a cumulative effect. I lost all my hair and my energy level plummeted. The worst was the constant nausea. I didn’t feel well at all. I could run and walk maybe 20 minutes on the treadmill. My baldness definitely drew attention, but going to the gym made me feel a little more normal. Toward the end, though, there were days I couldn’t even get up.

Ironically, a friend called the day after I received my diagnosis, asking if I would run the London Marathon with Team in Training. She didn’t know. So she ran in my honor and also recruited my twin, Rebeccah. The whole time I was going through chemo, Bec was training.

That really helped—it gave her something to focus on. My last chemo date was the day before the marathon. I left my treatment, got in a limo with our older sister and went straight to the airport to catch a flight to London. My doctor wasn’t too happy!

I’ve always been a competitive person, but after going through cancer I have a better

I REMEMBER SITTING UP on my elbow in my

In 1991, 24-year-old

TAMIRRA STEWART

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difference. I could stand on one foot; I could let go of the side wall. I eventually started running. I ran a 5K. Then I started biking and learned to swim. There are tons of people who aren’t motivated to get going again and end up living as a head injury. I wanted to get away from that.

The most frustrating thing during a triathlon is staying in a straight line in the water. Then there’s a point on the bike when I can’t talk to anybody, I can’t understand what they’re saying. It’s all I can do to focus enough to talk to myself and make the bike go forward. My neurologist tested me to make sure I’m not having seizures while racing. (I have epilepsy from the accident.)

On the run, everyone is wobbly. I’m just extra wobbly.

After a head injury you’re suddenly a different person. You just want to curl into a ball and not come out again. Triathlon pushes you to socialize. It gives you self-confidence. I go to a race and I know people are there to encourage me and support me. Whatever happens after race day doesn’t matter, but on that day we’re all there for each other.

DAVE MCLAUGHLIN / DCM PHOTOGRAPHY

was perched on a ladder fixing a concert stage spotlight. Her next memory was awakening from a coma, having fallen and cracked her head open on a concrete floor. The road to recovery from traumatic brain injury continues to this day for Stewart, who started from scratch to relearn the simplest of functions: walking, talking and eating. Always the overachiever, Stewart also tacked on a few additional skills, earning two black belts in martial arts, a journalism degree and four Ironman finisher medals.

hospital bed and seeing a smoke stack out the window. It was an absolute wonder to me that there was stuff out there. I didn’t know what it was—I didn’t even know what my elbow was—but it was a wonder. Every minute was something new. For the longest time I had to label everything. I could spend hours looking for a fork. Of course then I’d forget why I needed a fork, or that I was even looking for one at all.

Six weeks after the accident I went back to school. I only understood 1,500 words of English, but I recorded every lecture and studied them at night. I constantly asked my teachers what words meant. That’s how I got language back. Writing is easy for me now, but speaking can be tough. That’s an area of my brain that is atrophied. When I’m tired, it’s painful to even try having interactions with people.

I had physical therapy, occupational rehab, cognitive rehab—pretty much a doctor a day—but nothing was working. Then I tried martial arts, which helped immensely with my balance. In six months I noticed a real

Professional triathlete

SAMANTHA WARRINER

recently graced the start line at her first iron-distance race in her native New Zealand a mere three months after undergoing heart surgery.

The 39-year-old, who became hooked on triathlon a decade earlier, feels healthier than ever following a corrective ablation procedure to address supraventricular tachycardia (SVT), a condition in which faulty electrical connections caused her heart rate to rocket to dangerous levels.

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you and you have to sign off on all the risks.

And then you’re knocked out and have no control. My surgeons guided catheters up through my groin into my venous system, pumped me full of adrenaline to trigger the problem area and zapped it until my SVT was fixed. Luckily, there’s no long-term damage to my heart—if I’d waited, there would have been irreparable damage. I feel so much calmer now. My heart feels more relaxed. I download my heart-monitor data, and where it used to be a zigzagging line, now it’s almost a straight line. I never knew the zigzag was not normal!

I coach a team of women called Sweat7.

It’s a confidence thing, inspiring women to get out there. It’s important to give back, to show others that everyone faces obstacles and finds ways through them. When you return at 11 p.m. and listen to all the stories at an Ironman finish line, my story is only minor compared to what other people have achieved and endured. I feel really lucky. I have very competitive goals and I’ll always try to achieve them, but at the end of the day I feel lucky just to be here.

NILS NILSEN

in sport, and I would often get this racing heart. As a kid, the doctors said my heart was too big.

They taught me techniques to deal with it: close my eyes, hold my breath sharply and wait for it to calm down. Also the triggers to avoid: too much stress, too much caffeine, too little sleep. When I started training harder, it happened more often—maybe once a month. I was still able to manage it, though.

During the 2010 season, my heart started racing much sooner and more frequently.

In the thick of a triathlon I thought maybe I didn’t have the proper fitness and couldn’t push, so I’d back off. (You get used to pain in racing, so it can be hard to know exactly what’s going on.) I took four weeks off training—the longest break I’ve had in years! I came back excited, fresh and completely rested, but every time I’d ride or run my heart would go off about 20 minutes into my session. That’s when I started to get scared.

It hit home that I was having heart surgery when I was in the hospital getting prepped—when everyone comes to see

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to work, a friend came looking for me. The fire department had to break down the door. I couldn’t walk for two months and couldn’t talk for nearly six months. I had to relearn everything. The doctor said he didn’t really see me making much of a recovery, because I had been on the floor for so long. It’s unheard of actually—usually stroke victims need to get help within four hours.

Before my stroke, I never thought of marathons, triathlons or anything like that.

It just seemed too hard. Now? Give me anything! Just put it in front of me, and I’ll do it. If I can’t do it the regular way, I’ll find a special way to do it. Where I live there are a lot of triathletes. It’s great because I can now relate to these people, whether it’s a first-timer or a full-blown elite on his way to Kona.

The run is definitely the hardest part for me. With or without the L300, I can’t actually run, so I have to walk. The first time I

WHEN I DIDN’T REPORT

STEVEN PEACE

was a 32-year-old U.S. Naval officer and recreational cyclist when a massive stroke tore through his otherwise fit and healthy body. Unable to stand, walk or talk—yet unaware that this bizarre incident was in fact a stroke—Peace assumed he would soon be back to normal. Home alone, he crawled to the front door, locked himself in for the night, and remained lying there for nearly 16 hours.

Peace eventually learned to walk again following extensive treatment, albeit with a cane. Then, he was introduced to the NESS L300, a revolutionary wireless device worn as a cuff below the knee and a sensor in the shoe, which electrically stimulates the peroneal nerve and in turn, signals the leg muscles to engage, allowing him to walk independently. With his newfound physical freedom, Peace launched a career in triathlon and cycling, winning the 2010 Paralympic Road Nationals and setting his sights on the 2012 Paralympic Games.

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raced the Mission Bay Triathlon, I was very slow. The second time, I’d used the L300 longer and I was definitely faster. It was a fast walk.

Sometimes people wonder whether I should really be doing these things. Usually someone reaches them before they can question me directly and says, “Just watch.”

If I fall down, I fall down. If I have to try 10 times before I can actually get up and do something, well, then that’s the 10th time.

And everything’s fine after that.

If you had asked me about this before the stroke, I would have said, “Oh no, not me.” But now I feel better about myself. I’m lighter. I eat better. I feel more alive. That’s partially because of the stroke and partially because, well, last year I won a national championship. The Challenged Athletes Foundation has a box on its application that says “elite athlete.” I can check that now. I’m going to make sure I always can.

Under PressUre Compression apparel has entered the triathlon mainstream, with pros and age-groupers alike donning specially engineered socks, sleeves and more to aid their training, racing and recovery.

But does it really work?

By Tawnee Prazak

PhoTograPhs By nils nilsen

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At the 2010 Underpants Run in Kona, the phrase “Compress This” was plastered across the backside of a swim brief worn by pro triathlete Michael Lovato. Thoughtprovoking—in more ways than one.

The fact: Compression garments have infiltrated endurance sports. Triathletes of all skill levels are wearing the skintight pants, socks, tops and sleeves, creating quite the fashion statement. But the questions remain: Does compression really work? Or is it simply the placebo effect in play?

The truth: No one knows for certain.

“What makes it tough is it’s so subjective,” says pro triathlete Andy Potts, who wears compression for recovery and during races. “Personally, I notice a difference,” he says. “I started wearing it in ’08 for recovery. Putting the socks on after pushing so hard is part of the process, one of the triggers to relax.”

Potts alludes to the increased feeling of comfort compression provides, which might be the one benefit anyone can really be sure about. In addition to promoting comfort, manufacturers of compression gear assert that their products can reduce muscle fatigue, boost performance and speed recovery. But just how bulletproof is the research?

“It’s highly debatable if there are any benefits,” says triathlon coach and exercise scientist Joe Friel. “[Research] is so varied with approaches to the pertinent topics—performance and recovery— that it’s hard to draw conclusions.”

That’s not to say compression apparel should be written off as a marketing gimmick; I wear it regularly, as do a lot of other triathletes. What is certain is that

it’s worth digging deeper into the science and burgeoning trend of using compression clothing.

SOME HISTORY Compression made its debut in medicine more than 60 years ago to treat patients suffering from venous disorders (such as deep-vein thrombosis, or DVT) by enhancing circulation, reducing blood pooling, increasing deep-tissue oxygenation and more. “The population of people who have an issue with lymphedemga [blockage of the lymph vessels that drain fluid from tissues throughout the body] show good results,” says physical therapist Ron Gallagher. “Compression with chronic swelling and blood clotting has been shown to be effective as well.”

In the late ’80s researchers began investigating whether athletes could benefit from compression for the same circulatory reasons. A 1987 study in the American Journal of Physical Medicine showed that compression socks lowered blood-lactate levels after exhaustive exercise. Compression socks are believed to shuttle more blood deep into the leg to venous calf muscle pumps, allowing for less swelling and pooling—and less lactate. When compression garments are worn on other body parts, the potential benefits expand to include increased muscle response, reduced muscle oscillation, improved posture and form and enhanced efficiency and perception.

Skins TRI400 Tri Suit, $300 The Skins Tri Suit fits as tightly as Saran Wrap. Cut for a thin, athletic build, it doesn’t leave any loose material hanging off your body. It stays wrapped tightly even when wet. The pad is relatively solid compared to most tri suits and provides decent support. Its leg panels—the most important compressive portion of the suit—extend far down the thigh to support the quad and prevent excessive muscle vibration. They feel slightly tighter than most tri suits. Rather than using a seam or plastic bond to create the leg cuff, Skins folds the material over and glues it back onto the leg. This eliminates the hot spots that rubber grippers can create while being more durable than the bonded cuffs that went out of style two years ago for being too fragile. Skinsusa.com Zoot Ultra CompressRX Tights, $150 The Zoot Ultra tights aren’t made from the stretchy elastic fabric typically used in cycling and tri clothing; they are constructed from a thick, resilient fabric that doesn’t give way to the wearer’s physique. Instead, it holds its shape to create a larger increase in venous return than would be created by a more forgiving fabric.

Zoot claims these tights provide an increase in venous pressure roughly twice that created by the brand’s Performance tights. The difference is noticeable. It takes effort to stretch them over your legs, they feel more constrictive once on and the tough fabric restricts movement slightly. But once they are on, the Ultra tights constrict your legs much more effectively than a standard pair.

They have a clever little pocket for the kneecap, which provides enough freedom to walk around comfortably. We liked them best for post-workout recovery.

Zootsports.com

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PROMOTING RECOVERY

2XU Compression Trisuit, $195 As evidenced by the flocks of knee-high socks seen on run courses across the country, wearing compressive garments during races has gained popularity. Until now, this trend has been limited mostly to compression socks, but the 2XU Compression Trisuit offers the same benefit—muscle stabilization—to the quads that socks provide for the calf muscle.

It squeezes the thigh a little more than most suits, and the material doesn’t stretch or fatigue when wet. It is not, however, as sturdy as a stand-alone quad sleeve. The suit is cut for a slender physique. It elegantly wraps around the neck and shoulders without creating loose flaps of material that grab air on the bike and chafe skin. Considering the price, it may be the best tri suit available. 2xu.com

CEP Running Socks, $60 Triathletes stole the idea of using compressive clothing to increase blood flow from the medical field, where it has been used for decades.

Medi is a medical supply company with a wealth of experience making medicalgrade compression, which it now shares with athletes through the CEP brand. CEP’s Running Socks benefit from an anatomical cut and sturdy construction that applies firm compression to an athletically shaped lower leg. I wore a pair one way on a recent 13-hour flight, but not on the return flight. After the trip home, my ankles were swollen and fleshy until I went to bed for the night. Cepcompression.com

Compression worn to promote recovery arguably has the most scientific backing. “I believe there may be recovery benefits—the primary of which is probably venous return from lower extremities,” says Friel, who wears compression for recovery after hard workouts and during air travel.

A 2007 study in the Journal of Sports Science showed that wearing compression reduced delayed-onset muscle soreness 24 hours after active males did 10K time-trial runs. Meanwhile, a study in the European Journal of Applied Physiology showed enhanced lactate removal with compression after trained males did max-effort cycling tests. And a 2009 study in The Journal of Strength & Conditioning Research reported that some subjects felt less muscle soreness when they wore compression tights after doing sprint, agility and jumping tests.

Conversely, other studies show rest and ice baths were more effective than compression for recovery, or that compression did not boost recovery.

Anecdotally, many triathletes love their compression for recovery. Heidi Austin and Chloe Elfrink are age-group triathletes whose jobs aren’t conducive to quality recovery, so both wear compression while working. “As a marketing rep I am always in my car,” says Elfrink.

“Compression is a lifesaver after a 15mile run when I have a six-hour drive.

Adds Austin: “As a physical therapist I often spend eight to nine hours of my day on my feet. To survive both the workday and my workouts, I rely on compression to keep the calf muscle pump functioning optimally.”

Compression may get people back to training and racing in better form, but it doesn’t it end there. Or does it?

PERFORMANCE IMPROVEMENT It’s a stretch to say compression will get you to the finish line faster. “I suspect there is no performance benefit,” says Friel, citing research and his real-life experience. The idea can’t be completely shunned, however.

Another 2009 study in The Journal of Strength & Conditioning Research found compression stockings improved running performance at submaximal intensities in moderately trained male runners. And a 2008 study on lower-body compression garments on cyclists in the International Journal of Sports Physiology and Performance reported increased power output and enhanced muscle oxygenation efficiency during shorterduration cycling tests in well-trained male cyclists, but the same study found no performance gains in a one-hour time trial. In two studies of 10K time trial runs and 40-minute submax runs, the researchers in the 2007 Journal of Sports Science study measured many variables but showed only recovery benefits—no gains in performance.

Improving performance sometimes goes beyond time- and physiology-related variables. For those who’ve experienced injury or lower-limb issues, compression may act as a security blanket during activity. “After having a knee surgery to replace all of the torn ligaments in my knee, wearing compression during training gives me reassurance that everything is staying aligned and in place,” says Lauren Riley, an accountant training

The best place to compress?

The lower legs. The idea is to move fluid out of the lower legs, promote blood flow and flush out lactate. Specifically, graduated compression socks do this best, not sleeves or tights. The best time to wear these socks is after hard and strenuous training and/or racing.

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for Ironman. The reassurance Riley describes is a powerful mental component of compression that makes it “work”; it’s not as easy to quantitatively measure, but it’s effective.

THE PLACEBO EFFECT?

Compressport F-Like Full Leg, $119 The Full Leg is a combination of Compressport’s Quad Sleeve and its phenomenal Calf Sleeve.

These components are attached with a piece of flexible, non-compressive fabric that stretches over the knee. They reach from the ankle to the top of the thigh.

This approach compresses the shin and thigh, but not the knee joint or the other region that doesn’t need any extra compression. We like the leg-only design for use at the office because it doesn’t create that uncomfortable feeling that comes from sitting in athletic wear for eight hours. Even without a waistband, the Full Legs firmly grip while running or cycling and don’t slide out of place, offering the great combination of effective compression and comfort.

Compressport.com.au

110% Playharder Juggler Knickers, $150 Playharder Juggler Knickers are constructed from a thick yet elastic fabric and have pockets to hold ice packs against the major muscle groups of the thigh and upper shin (note that the Knickers do not completely cover the calf muscles). They are not quite as resilient to stretch as the Zoot tights but are sturdier than many compression tights. Soak the packs in water, store them in the freezer and place them in the pockets for a little added recovery benefit.

The packets apply dry cold but don’t drop skin temperature as much as a wrapped ice pack. That chill, albeit smaller than from a typical ice pack, combined with the sturdy compressive nature of the garment, creates a pleasant sensation and helps to accelerate recovery while keeping the knees happy. 110playharder.com //AARON HERSH

The very idea that compression apparel works—and the confidence gleaned from that belief—is all the proof that many devotees need to justify their purchases.

“Seeing pros using [compression products] and racing well adds to the age-groupers’ imagined probability of success,” says Friel.

Andy Potts can’t cite specific markers of recovery or faster race times, but he still believes in compression. “They may not specifically add to physical performance, but the socks keep everything feeling in place,” he says. “They make training and racing not as ‘violent’ on the muscles. I think it’s worth the time to put them on [in T2]. For recovery, when the socks are on I’m not afraid of tweaking tendons, ligaments or muscles. I just elevate my feet and pay attention to getting blood flow back to the heart.”

Others, such as physical therapist Ron Gallagher, aren’t so easily convinced. “I think its effects are placebo,” he says.

“We need to learn more about it.”

BOTTOM LINE Athletic compression is still in its infancy, and research to date is limited. There appears to be a better likelihood that it can help with recovery rather than with performance. The decision boils down to personal experience. If compression feels right for you and your needs, wear it. And if others give you a hard time, follow Michael Lovato’s lead and tell them: “Compress This!”

Tawnee Prazak (Tawneeprazak.com) CSCS, is a USAT-certified triathlon coach, personal trainer, exercise physiologist, triathlete and journalist.

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Optimal Race Your

Recovery Pro advice on how to rest, recover and strengthen following a sprint, Olympic or long-course race

By Lance Watson and Bjoern Ossenbrink â&#x20AC;˘ Illustrations by NC Winters

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Hard training and racing put tremendous stress on your body.

If you want to reap the fitness benefits of a good race effort and bounce back quicker, you have to be strategic about your recovery.

Racing’s impact on your body During a race, you push your body harder than in your training efforts. And in a triathlon, athletes perform a lot of repetitive movements in swimming, cycling and running. These movements produce a lot of mechanical stress on the athlete’s muscular/skeletal system, leaving him or her more prone to injury.

Next to the mechanical stress, the athlete’s body experiences a high amount of metabolic stress after a race. Throughout and after a competition the body responds with an increase or decrease of different hormone levels in your blood. Cortisol, a stress hormone, will increase significantly during and after a competition; testosterone, a hormone crucial for recovery, will decrease after the competition. Both steroid hormones are important for your body to recover and rebuild muscle damage after training efforts and races. Elevated cortisol and decreased testosterone levels will inhibit the body’s ability to rebuild damaged muscle tissue.

Due to all of these changes in your body and the added emotional stress, athletes will be more prone to illness and injury within the first part of the recovery process. For Ironman, this is the first week; for short-course triathlon, these are days 1 and 2. It’s important to find the proper balance between racing, training and life schedules. The ultimate goal is to decrease the recovery time after races by following

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recovery schedules and using recovery methods, and to minimize the chances of infection and chronic fatigue.

Nutrition’s role in recovery Proper race nutrition not only increases performance but also facilitates faster post-race recovery.

Your timing on race day is crucial. A familiar pre-race snack high in carbohydrates coupled with about 1 quart of electrolyte drink two to three hours before your event gives you time to digest. Just before your race, you should have a gel to top off blood-glycogen levels, the readily available muscle energy in your blood.

Consuming simple carbohydrate calories on a schedule through the event (i.e. 50–75 calories every 15 minutes) helps you maintain energy and save your stored muscle glycogen fuel supplies.

This helps sustain your ability to hold efficient biomechanics. Athletes who maintain their form tend to recover quicker.

Athletes who bonk and resort to using bad form will typically require more time to recover after forcing untrained muscles to do the work.

Post-race and post-workout nutrition timing is also critical to racing faster and more efficiently and helping your body recover quickly. Drink water. Eat another gel within a half-hour of finishing to provide quick replenishment, along with some fruit and something salty for electrolytes, which

will help you absorb the fluids you drink.

Many athletes like chocolate milk for the combination of fluids for hydration, carbohydrate and protein. Between 30 minutes and two hours after finishing, ingest some more complex carbs and protein. Having a protein bar or a sport recovery drink accessible is a handy way to get what you need in a timely manner.

Race recovery timelines and tips Long-course recovery schedule (Ironman/half-Ironman): Racing longer induces much more body breakdown and typically takes weeks to recover from.

Week 1: The race is over and you’re still replaying it in your mind. If you can, sitting in the water immediately after your race—whether at the swim course, or in your hotel room bathtub—and moving your legs lightly is a gentle way to use hydrotherapy to help blood flow with zero impact.

Your main work should be relaxing. Your

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5 Tips for Your

Perfect Rest Day How you spend your rest day during training greatly affects your speed of recovery.

Here are a few tricks of the trade.

1

Don’t fill your rest day with errands.

Book some relaxation time. Sit with your feet elevated reading a book or watching a movie.

Hot-cold therapy, or contrast baths, assists blood flow to recovering muscles. Fill your bathtub with warm water and a large plastic garbage bin next to the tub with cold water (add ice if necessary, the goal is 55 degrees F).

Scientists from the Australian Institute of Sports have now published guidelines specifically for the use of contrast water therapy after exercise. They suggest temperatures similar to those used in injury treatment but with differing durations for showers (1–2 minutes

2

hot, 10–30 seconds cold) and bath/ spa (3–4 minutes hot, 30–60 seconds cold), repeated three times.

A light massage helps to flush out the muscles. A deep massage for muscle release and rehabilitation is best done the evening before your recovery day. Also, do a light stretch or yoga so things don’t tighten up.

Take a nap or go to bed early! Sleep is your body’s best opportunity to recover.

Go for a walk: 15–20 minutes will get blood circulating, to deliver nutrients and help remove toxins. It is low-impact, so this duration will not inhibit recovery.

3

4 5

Courtesy of Blue Creek Photography

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Miami International Triathlon (Miami, FL) St. Anthonyâ&#x20AC;&#x2122;s Triathlon (St. Petersburg, FL) 5150 New Orleans (New Orleans, LA) Memphis in May Triathlon (Tunica, Mississippi) Washington DC Triathlon (Washington, DC) 5150 Provo (Provo, UT) Boulder Peak Triathlon (Boulder, CO) Nautica New York City Triathlon (New York, NY) Hy-Vee Triathlon/ 5150 U.S. Championship (Des Moines, Iowa) 5150 Lake Lanier (Gainesville, GA) 5150 Lake Las Vegas (Henderson, NV) 5150 Galveston (Galveston, TX) 5150 Clearwater/ Series Finale (Clearwater Beach, FL)

Visit www.5150.com for more information on the 5150 Triathlon Series, including International events

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Best Timing and Techniques

for Recovery

By Nathan Koch, PT, ATC

When it comes to recovery, timing is critical. Here’s a sampling of some of the best techniques and the ideal time to use them.

Compression. A recent Australian study found that athletes can improve their performance in 30 minutes of high-intensity cycling by wearing compression clothing. Choose graduated gear (highest pressure at the ankle), avoid cheap material (nylon and elastane), always air dry and avoid “medical-grade,” as it

biggest workout during week 1 should be walking and one or two short swims, or a short swim and short bike (i.e. 30 minutes).

Running is weight bearing and increases the risk of recovery setback and injury.

Get a light flush massage later in the week once muscle tissue starts healing.

may actually inhibit blood flow.

Time it right: Timing is not fully understood, although general guidelines include always on flights and long car rides, immediately after hard efforts and when sitting (desk job) or standing (on-feet job) for extended periods of time.

Ice bath. Used since the triathalosarus days, cold-water immersion is cheap and can reduce immediate soreness. All you need is a tub and ice or a cold river/ lake and a thermometer (approximately 55 degrees F).

Weeks 2 and 3: You will start feeling better and stronger. It is common to have a postIronman high after all the hard training and the big day. Your mind will tell you to start working out again, but you should still hold back. The key is to hold back and focus on easy recovery-based exercises centered around longer swims and easy bike rides.

Keep walking and include a few short jogs.

Swimming can usually be 50–75 percent of normal volume in week 2. Cycling can increase slightly in week 2 and approach 50–75 percent of normal training volume in week 3. Massage and contrast baths (see sidebar) are helpful. A well-trained Ironman 70.3 athlete might be ready to resume full training after two weeks.

Weeks 4+: You should have recovered well and will be eager to start exercising again.

Start building in some good aerobic training sessions and slowly get back into a regular training routine.

An easy test to find out if you’re fully recovered is to do a two-hour bike ride or

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Time it right: It may be ideal to use compression immediately after exercise and then ice three hours after exercise for 10–15 minutes to allow normal protein synthesis to occur. It’s possible that even though ice may reduce immediate muscle pain/soreness, it may inhibit overall recovery if used too early after effort.

Massage. A foam roller, ball, PVC pipe, etc., can bring legs back to homeostasis.

If you address adhesions or knots in the soft tissue on a regular basis, it can be extremely beneficial as both a recovery tool and an injury-prevention technique.

Time it right: The best time for a massage is three hours or longer after a race or hard effort. A 2009 study in the British Journal of Sports Medicine concluded that massage immediately after intense effort inhibited the body’s ability to remove lactate from muscle.

Active recovery. An easy spin on the bike or short, low-intensity run.

Time it right: Research suggests that active recovery can “flush” the body and legs in the early and immediate phase and, along with compression, should be considered as an immediate recovery technique.

Rest. There is no substitute for recovery days and good sleep.

Time it right: Resting when your body needs it and creating low-stress environments will always be an ongoing top priority. Using a coach and understanding key metrics of body response to training (such as heart rate recovery) need to be coupled with recovery methods based on science, with careful attention to timing.

a 60-minute run with some steady efforts incorporated. You should not feel much fatigue after 24 hours and be able to do another training session.

If you manage your recovery after the Ironman you will be able to start training for the next event fresh and motivated.

You will also benefit from the amazing endurance you have built. Many athletes perform very well at shorter distances 10–12 weeks after an Ironman. Take the time and plan a post-race recovery strategy.

Short-course recovery schedule (sprint and Olympic): Days 1–2: You raced hard and you feel muscular fatigue. You can just relax, or go for an easy swim or very light bike ride to help increase blood circulation and speed up recovery time. On days 1 and 2, it is common to experience DOMS (delayed onset muscle soreness). DOMS is a normal response to high exertion and is part of the adaptation process that leads to greater stamina and strength as the muscles recover. Ask any Ironman athlete or marathoner how they felt walking the day after their race, and they typically describe an extreme example of DOMS—they can’t bend their knees and can only walk down stairs backward!

Days 3–4: Your body starts to feel strong and fresh again. You can implement some longer swims and aerobic bike riding or a short aerobic run. You start to feel mentally ready for the next training block.

Days 5+: Typically your body and mind have recovered fully and you are back on your regular training schedule. Enjoy every workout and look forward to the

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next race. If soreness and fatigue persist, you should wait until day 7 or 8 before fully returning to action.

Always consider alternative training methods. Have you ever gone water running, used the elliptical trainer or done yoga? These are excellent workout options to help you recover.

Remember, listen to your body. Your enthusiasm may push you to start training at a high volume or intensity before

your body is ready to follow a structured routine again.

LifeSport head coach Lance Watson has coached many Ironman, Olympic and agegroup champions. LifeSport senior coach Bjoern Ossenbrink has extensive international experience in coaching, sports science and sports administration and holds a master of science degree in exercise physiology. Visit Lifesportcoaching.com.

8 WEEK

- k TRAINING PLAN

BY PATRICK McCRANN

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TRIATHLETE.COM | June 2011

D

espite the best of our intentions, sometimes races have a way of sneaking up on us. If you signed up for an upcoming short-course triathlon but have procrastinated with your training, don’t worry—we have a plan for you. Even with only eight weeks to go until the big day, you can improve your fitness and have a great experience.

This plan, created by coach Patrick McCrann of Endurance Nation (Endurancenation.us), is designed to meet the average age-group triathlete’s needs: The weekly schedule is fixed, the average training hours barely creep above nine and the workouts are challenging but fun. The plan is best suited for intermediate triathletes who have at least a season under their belts and are gearing up for a sprint or Olympic-distance race.

Given your tight timeline, the work you do on a daily and weekly basis will closely mirror your race performance effort, developing your physical and mental fitness. As you move through each of the three key phases (listed below), you’ll witness your improvement firsthand and be ready to dominate race day. Before we dig in, here are some notes for your plan.

Key Phases The plan is broken into three phases: general prep and baseline (weeks 1–3), speed and peak (weeks 4–6) and race taper (weeks 7 and 8). As you move through the plan, the workouts will shift to challenge your fitness and ensure continued progression. Here’s how it breaks down: Swim: Your “skills and drills” time should happen in the warm-up of each set. With only eight weeks to race day we don’t have a ton of time to focus on just form. We add a third swim starting in Week 3.

Bike & Run: Phase 1 (weeks 1–3) Three weeks of threshold focus, designed to lift your pace/speed/power. Then we switch to ...

Phase 2 (weeks 4–6) Three weeks of VO2 work. These are very short, high-intensity intervals. These workouts change the stimulus, creating room for improvements in ...

Phase 3 (weeks 7–8) Two final weeks of bike threshold work and the taper. Time to cement your gains and focus them on your race. For the run we continue the VO2 work of block 2 and extend the Sunday run. This work targets your race fitness and performance through pace changes and challenging sets.

Focus on the main set The individual workout time is an estimate; we have zero volume goals for any individual session in the plan except for the race simulation. We only care that you get the main set done. Warm up as much as you need, get the main set done, then continue with your training for as much as that day allows.

PAUL PHILLIPS

Sprint vs. Olympic-distance triathlons This plan is applicable to both distances and can be modified according to ability level, available time, etc. If you are training for a sprint and think the volume listed here is too much, feel free to dial it back, particularly in the final four weeks. If you are training for an Olympic race and think the volume isn’t enough, please reconsider. After just four weeks of quality training

you’ll have a new appreciation for “work” when you see how much stronger you’re getting!

Abbreviations: WU = Warm-up, MS = Main set, CD = Cool-down, ‘ = minutes, “ = seconds, (2’) = Two-minute rest interval, Strides = Running fast with 30 single-foot strikes in 20 seconds

Standard Warm-up Suggested warm-up before each workout in the respective sport unless otherwise noted.

Swim WU: 200 swim, 100 pull, 100 swim. Then 2x50 as 25 fast, 25 easy. Total = 500 Bike WU: 10’ easy, 3x3’ (1’) at mod-hard effort.

Run WU: 15’ easy, then 3x30” (30”) at hard effort.

endurance nation intensity Conversion Table Perceived exertion

Description

Heart Rate Zones

Zone

Easy

Aerobic endurance

65-78%

1

Steady

Endurance

79-88%

2

Mod-Hard

Low to mid-threshold

89-92%

3

Hard

Mid- to upper threshold

93-99%

4

Very Hard

Super threshold

100-102%

5

Week 1 [Swim 2:00 Bike 3:15 Run 1:30 Total Hours ~6:45] Mon

Tue

SWiM Bike

Wed

Thu

Fri

1:00 S1 1:00: MS: 2x8’ (2’) at hard effort. Remainder at mod-hard effort

1:00: MS: 2x8’ (2’) at hard effort. Remainder at mod-hard effort

Sun

1:15: MS: 2x10’ (3’) at hard effort. Then 2x15’ (2’) at mod-hard effort

:45 MS: 2x400 (1’), 2x1 mile (4’) at hard effort. Remiainder of run is how you feel, but try to accumulate more mod-hard time.

Run

Sat

1:00 S1

0:10: MS: Brick run as steady out, mod-hard effort back

0:45: MS: 2x1 mile (4’) at hard effort

Week 1 Swim Workouts S1 – WU: 500 Drill Set: 20x50 (5”), odds are drills below, evens are easy freestyle with perfect form. Repeat drill cycle: Fingertip Drag Drill: Tips of fingers graze surface of water during the recovery portion of your stroke, promotes high elbows. Catch Up Drill: Keep bottom hand and arm extended as the other arm recovers; promotes a long swimming vessel. Kick On Side Drill: Keep bottom hand and arm extended as you kick on your side; promotes proper alignment and balance. Closed Fist Drill: Swim with your hands closed in fists; promotes use of forearm for catch and propulsion. CD: 200 easy. Total: 1700 Week 2 [Swim 3:00 Bike 3:15 Run 2:15 Total Hours ~8:30] Mon SWiM

Tue

1:00 S2

Wed

Thu

1:00 S3

0:15: MS: 10’ at easy effort + 5x20” strides Run

Sat

Sun

1:00 S4

1:00: MS: 2x12’ (4’) at hard effort. Remainder at mod-hard effort

Bike

Fri

1:00: MS: 2x10’ (4’) at hard effort. Remainder at mod-hard effort 1:00: MS: 1x800 (2’), 2x1 mile (4’), 1x800 at hard effort

1:15: MS: 2x12’ (4’) at hard effort. Then 2x15’ (2’) at mod-hard effort.

0:15: MS: Brick run as modhard effort out and back.

0:45: MS: 2x1.5 mile at hard effort with 5’ recoveries at easy effort. Remainder of run is how you feel, but try to accumulate more mod-hard effort time.

Week 2 Swim Workouts S2 – WU: 500 MS1: 3x100 (20”) descend, 3x100 (15”) descend, 3x100 (10”) descend. MS2: 4x50 (20”) descend, 4x50 (15”) descend, 4x50 (10”) descend. CD: 100 easy. Total: 2100 S3 – WU: 500 MS1: 4x50 (20”) descend, 4x50 (15”) descend, 4x50 (10”) descend. MS2: 3x100 (20”) descend, 3x100 (15”) descend. CD: 100 easy. Total: 1800 S4 – WU: 500 MS1: 2x300 (20”) at race pace plus 3”, 3x200 (15”) at race pace plus 3”, 4x100 (10”) at race pace plus 3”. CD: 100 easy. Total: 2200 Week 3 [Swim 3:00 Bike 3:55 Run 2:15 Total Hours ~9:10] Mon SWiM

Tue

1:00 S5

Wed

Thu

1:00 S5

Bike

1:15: MS: 2x15’ (4’) at hard effort. Remainder at mod-hard effort

Run

0:30: MS: 8-10 strides, then remainder at steady effort

1:00: MS: 3x1 mile at hard effort with 5’ recoveries at easy effort

Fri

Sat

1:00 S6 1:15: MS: 2x12’ (4’) at hard effort. Remainder at modhard effort

1:25: MS: 2x15’ (4’) at hard effort. Then 2x15’ (2’) at mod-hard effort

0:30: MS: 8-10 strides, then remainder at steady effort

0:15: MS: Brick run as easy effort to stay loose.

Week 3 Swim Workouts S5 – WU: 500. MS1: 3x300 (20”) at race pace plus 3”, 2x200 (15”) at race pace plus 3”, 2x100 (10”) at race pace plus 3”. CD: 100 easy. Total: 2100 S6 – WU: 500. MS1: 2x300 (20”) at race pace plus 3”, 2x200 (15”) at race pace plus 3”, 2x100 (10”) at race pace plus 3”. CD: 100 easy. Total: 1800

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Sun

Day Off: Focus on recovery and flexibility today.

Week 4 [Swim 3:00 Bike 3:45 Run 2:25 Total Hours ~9:10] Mon SWiM

Tue

1:00 S7

Wed

0:20: MS: Brick run as 6-8 strides, then remainder at steady effort

Run

Fri

1:00 S8

Sat

Sun

1:00 S8

1:15: MS: 3x(2.5’ on, 2.5’ off). On = very hard; off = easy.

Remainder of ride time at mod-hard effort

Bike

Thu

1:15: MS: 3x(2.5’ on, 2.5’ off). On = very hard, off = easy. Remainder of ride time at modhard effort 0:45: MS: 2x400, 2x800 all at very hard effort.

Remainder of run is how you feel, but try to accumulate more mod-hard effort time.

1:15: MS: 2x18’ (4’) at hard effort. Then 2x15’ (2’) at mod-hard effort.

0:20: Brick, 20’ as mod-hard effort out and hard effort back.

1:00: MS: 1 mile (4’) at hard effort. Then 2x400, 1x800 all at very hard effort with full recoveries between each. Remainder of run is how you feel, but try to accumulate more mod-hard effort time.

Week 4 Swim Workouts S7 – WU: 500. MS1: 4x200 (30”), last 50 of each is a sprint. 50 easy. MS2: 4x150 (20”), last 50 of each is a sprint. 50 easy. CD: 200 easy. Total: 2200 S8 – WU: 500. MS1: 4x400 (30”) at race pace minus 2-3”. CD: 100 easy. Total: 2200 Week 5 [Swim 3:00 Bike 3:30 Run 2:45 Total Hours ~9:15 ] Mon SWiM

Tue

1:00 S9

Wed

Thu

1:00 S10

0:20: MS: Brick run as 6-8 strides, then remainder at steady effort.

Run

Sat

Sun

1:00 S11

1:15: MS: 3x(2.5’ on, 2.5’ off). on = very hard; off = easy.

Remainder of ride time at mod-hard effort

Bike

Fri

1:00: MS: 3x(2.5’ on, 2.5’ off). on = very hard; off = easy. Remainder of ride time at modhard effort

1:15: MS: 2x18’ (4’) at hard effort.

Then 2x20’ (2’) at modhard effort

1:00: MS: 1x400, 2x800, 2x400 all at very hard effort with full recoveries between each. Remainder of run is how you feel, but try to accumulate more mod-hard effort time.

0:20: MS: Brick run as mod-hard effortout and hard effort back.

1:05: MS: 1 mile (4’) at hard effort.

Then 3x400, 1x800 all at very hard effort with full recoveries between each. Remainder of run is how you feel, but try to accumulate more mod-hard effort time.

Week 5 Swim Workouts S9 – WU: 500: MS1: 6x100 (15”), as 50 sprint, 50 easy. MS2: 3x200 (20”), negative split. MS3: 2x300 (30”) Last 100 of each is at race pace minus 2-4”. CD: 100 easy. Total: 2400 S10 – WU: 500. MS1: 4x200 (30”) at race pace minus 3”. MS2: 4x200 (30”) at race pace minus 2”. CD: 100 easy. Total: 2200 S11 – WU: 500. MS: 4x500 (30”) at race pace minus 2-3”. CD: 100 easy. Total: 2600 Week 6 [Swim 3:00 Bike 3:45 Run 1:55 Total Hours ~8:40] Mon SWiM

Bike

Run

Tue

1:00 S12

Wed

Thu

1:00 S13 1:15: MS: 4x(2.5’ on, 2.5’ off). on = very hard; off = easy.

Remainder of ride time at mod-hard effort 0:25: MS: Brick run, as mod-hard effort out and hard effort back

Sat

1:30: MS: Race Rehearsal Brick: Set up transition at car/house, if possible. 15’ at mod-hard effort, 45’ at hard effort. Fast transition straight to run. *Note: You can work in the Friday swim on this morning to make it swim/bike/run. Friday would be off in this scenario.

0:30: MS: 3-mile run as out and back at race pace. Note HR, how you feel, etc.

CD: 5-10’ easy jog/walk

Week 6 Swim Workouts S12 – WU: 500. MS1: 8x100 (20”), as 50 sprint, 50 easy. MS2: 8x50 (20”) as 25 sprint, 25 easy. CD: 200 easy. Total: 1900 S13 – WU: 500. MS1: 4x400 (30”) at race pace plus 2-3”. CD: 100 easy. Total: 2200

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triathlete.com | June 2011

Sun

1:00 S13 1:00: MS: 4x(2.5’ on, 2.5’ off). on = very hard; off = easy. Remainder of ride time at modhard effort

1:00: MS: 3x800 all at hard effort (3’). Remainder of run is how you feel, but try to accumulate more mod-hard effort time.

Fri

Day Off: Focus on recovery and flexibility today.

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June 2011 | triathlete.com 141 4/7/11 11:49 AM

Week 7 [Swim 3:00 Bike 3:30 Run 2:10 Total Hours ~8:40] Mon SWiM

Tue

Wed

1:00 S14

Thu

1:00 S15

0:20: MS: Brick run, as mod-hard effort out and hard effort back

Run

Sat

Sun

1:00 S16

1:15: WU: 10-15’ easy, 3x1’ (1’) at hard effort. MS: 3x8’ (4’) at hard effort. Remainder at steady effort.

WD: 5’ easy

Bike

Fri

1:00: WU: 10-15’ easy, 3x1’ (1’) at hard effort: MS: 3x8’ (4’) at hard effort. Remainder at steady effort.

WD: 5’ easy

1:15: MS: 4x(2.5’ on, 2.5’ off). on = very hard effort; off = easy effort.

Remainder of ride time at mod-hard effort

0:45: MS: 3x800 all at very hard effort with full recoveries between each. Remainder of run is how you feel, but try to accumulate more modhard effort time.

0:20: MS: Brick run as mod-hard effort out and hard effort back.

0:45: MS: 3x800 at very hard effort with full recoveries between each.

Remainder of run is how you feel, but try to accumulate more mod-hard effort time. *Optional day off, if you are looking for more rest heading into the final week.

Week 7 Swim Workouts S14 – WU: 500. MS1: 14x100 (20”), as 50 sprint, 50 easy. Take an extra easy 50 after every fifth 100 as active recovery. CD: 200 easy. Total: 2200 S15 – WU: 500. MS1: 3x400 (30”) at race pace minus 2”. CD: 200 easy. Total: 1900 S16 – WU: 300, your choice. MS: Race rehearsal swim, 1700 yards total. First 400: Very hard, to simulate chaos/pace of start. Remainder: Settle into race pace. Total: 2000 Week 8 [Swim 2:00 Bike 2:00 Run 1:25 Total Hours ~5:25 + Race] Mon SWiM

Bike

1:00 S17

Wed

Thu

Fri

Sat

Sun

1:00 S17 0:45: WU: 10-15’ easy, 3x1’ (1’) at hard effort. MS: 3x6’ (4’) at hard effort. Remainder at steady effort.

WD: 5’ easy 0:20 MS: Brick run as steady out, mod-hard effort back

0:45: WU: 10-15’ easy, 3x1’ (1’) at hard effort. MS:3x4’ (4’) at hard effort. Remainder at steady effort. WD: 5’ easy 0:45: MS: 30’ at easy effort, include 6x90” (2’) at hard effort

Day off: Rest

0:30: MS: Short ride, including 4x1’ at race effort with plenty of recovery

Race Day Crush it!

0:20: MS: Short run as 8-10 strides, then remainder at steady effort

Week 8 Swim Workouts S17 – WU: 300, include drills. MS1: 6x150 (30”) as 100 at race pace, count strokes and focus on form, 50 easy. MS2: 8x25 (15”) as odds sprint, evens easy. CD: 200. Total: 1600

142

triathlete.com | June 2011

Jeffrey Sanzare

Run

Tue

ROTOR & EMMA POOLEY THE FASTEST COMBINATION IN THE WORLD

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ARE YOU MADE TO TRI? Sunday, September 25, 2011

Town of Huntington Sprint Triathlon Crab Meadow Beach, Northport, NY Sprint Distance Triathlon: Swim: 750 Meters • Bike: 9.8 miles (15.8K) • Run: 3.3 Miles (5.3K)

madetotri.com

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FITto

RIDE

144

TRIATHLETE.COM | June 2011

Fit is a bike’s most important characteristic. But focusing on bike fit—rather than frame fit—opens up your options when searching for your next perfect bike.

BY AARON HERSH • PHOTOGRAPHS BY NILS NILSEN

June 2011 | TRIATHLETE.COM

145

From bike shops to message boards, triathlon pundits of all varieties espouse the importance of bike fit. Many preach that a rider must determine his or her personal fit coordinates to the millimeter and then select the one frame that best matches. Fit dictates the bike frame selected by the rider. Comfort on the bike is, after all, far too important to leave to chance. >>

They are right to some extent—a triathlon bike must fit well for the cyclist to ride comfortably, efficiently and fast. But fit is not determined by the frame alone; it’s also influenced by the components that connect the person to the machine—including the stem, aerobars, saddle and headset spacers—in combination with the frame.

The purpose of a bike fit is to find the locations of the three contact points (the saddle, cranks and aerobars) that join the rider and the bike. To go from these points in space to a real bike, the fitter selects a frame and components that position the contact points to precisely match the rider’s fit. There are three ways to go about this.

The first of which, the most ideal—and usually most expensive—method, is building a custom frame, which allows the bike to match any position using any contact

components. The other two methods, explained here, apply if you are considering a stock triathlon bike for your next purchase.

CONTACT COMPONENTS FIRST First choose the stem and aerobars you want, then select the frame that matches your fit when paired with those components. This strategy eliminates the need to use an oddly shaped stem or spacers that sacrifice steering quality, stiffness and possibly aerodynamic performance. This method is widely considered the “right” way to pick a triathlon bike because it eliminates the need to shoehorn the rider onto his or her bike with questionable components and optimizes the frame’s ride characteristics. But it does limit the frames you can choose from. It also ignores the fact that the components can be swapped

or adjusted to substantially change the bike’s fit with only minor sacrifices to the stiffness, steering and aerodynamic performance.

FRAME FIRST Start by selecting a frame, then pick the contact point components—saddle, crank, stem, spacers and aerobars—that create a complete bike that matches your fit. Utilizing the variability of these parts increases the number of frame options available to each rider. The fit range that any bike can accommodate without screwing up steering, stiffness or safety is limited, however, and the frames that can match your fit are largely determined by your riding style.

Are you willing to sit out on the nose of the saddle and push your limits to get into a potentially aerodynamic position? Do you prefer to sit on the meat of your saddle and ride with a taller aerobar position to ensure comfort during the ride and run? Do you have a physical limitation or unusual body proportion that prevents you from riding in a certain position?

Identifying your riding style through a bike fit allows you to arrive at a list of bikes that match that style, instead of a single option, while still preserving the bike’s ride characteristics.

RIDING STYLES Speed is your only concern; aerodynamic drag is your enemy. To save precious seconds on the bike you are willing to spend time getting accustomed to an extreme position that would make many riders beg for aerobar risers. No compromises.

146

AGGRESSIVE TRIATHLETE.COM | June 2011

LEFT: JEFFREY SANZARE, RIGHT: NILS NILSEN

UPRIGHT

A problem flares up when you bend too far at the waist or move forward on the saddle. Maybe you can’t get comfortable teetering on the saddle nose, or you have a physical limitation. The formula for a successful race is riding without inhibition.

Photo Credits: Eric Wynn

// MATT REED

EAPON.

W CHOOSE YOUR

m/triwars

.co www.facebook

// fuji d-6

AdvancedSports1_TriMag_0611.indd 1

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4/6/11 8:43 AM

YOUR BEST. EVERY SWIM. EVERY RIDE. EVERY RUN. EVERY TIME. Your heart knows you, and Polar knows your heart.

The state of your body changes every day, especially when you’re in training. So adjusting the intensity levels of your sessions is essential to really maximize the benefits. But do you know how?

We invented the RCX5 with the pioneering ZoneOptimizer to guide you. It listens to your body’s condition and adjusts your heart rate zones automatically, taking out the guesswork. So you train at the optimum level, every session – whether you are running, riding or swimming.

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CERVÉLO P3 DURA-ACE $4,500 Cervelo.com Fit: The P3 frame is designed to put the rider into an extreme position. The reach from the saddle to the aerobars is far, and the stack to the top of the head tube is short.

Both of these traits force the rider to lower his or her torso into a near-horizontal position. The saddle can be positioned forward toward the aerobars, which makes this aggressive position attainable. The P3 gives you every opportunity to ride an aerodynamic position, but even alterations to the aerobar and stem height cannot turn this speed machine into a match for an upright rider. The aerobars do, however, prop the rider up slightly higher than many bars.

Kit: The phrase “Dura-Ace component kit” gets tossed around loosely. The only tri shifters Shimano makes are Dura-Ace, so just about every triathlon bike with Shimano parts can claim to have DuraAce components. Although not every part on this bike is Dura-Ace, each component included deserves to be on a bike of this caliber. The drivetrain is completed with an Ultegra cassette and chain and a Rotor 3D TT crank with circular chainrings, not Rotor’s Q-Rings. Rear shifting is flawless, truly on par with a full Dura-Ace build, but front shifting lags slightly when compared to a bike outfitted with a Dura-Ace crank.

Ride: The P3 is built for straight-line speed. Ride quality, bottom bracket stiffness and handling characteristics all take a back seat. The bike responds to any and all steering inputs and quickly scurries around corners, but it lacks the gradual response of tri bikes designed to put the rider in a more upright position. It isn’t the stiffest tri bike, but it’s more than adequate for the consistent effort required for a triathlon bike leg.

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SPECIALIZED TRANSITION COMP $2,700 Specialized.com Fit: Transition models from size XS to MD are an ideal match for the rider that needs his or her aerobars positioned closely. The larger sizes, however, have proportionally longer reach values, and the Profile Design T2+ aerobars can tune the reach dimension dramatically. This shift in the Transition’s geometry makes the smaller sizes an ideal match for a rider needing a slightly conservative position while the bigger bikes allow for a more stretched riding style.

Kit: The quality of the components spec’d on this $2,700 bike is impressive. The kit is mostly Sram’s crisp-shifting Rival components, and it has a Shimano 105 cassette with a wide gear range that will help you ride at your chosen cadence climbing and descending steep hills. The wheels may look straight out of the ’80s, but those built in this style are tremendously durable. They will stand up to more abuse than almost any wheel with fewer, flashier spokes.

Ride: Like the Look 576, the Transition mutes road vibration better than most tri bikes.

Although this attribute may sound more like a luxury than a characteristic that saves time between T1 and T2, the Transition’s smooth ride makes it easier to stay locked into the aerobars when riding on rough roads and taking corners at high speed. The Transition handles extremely predictably. It gradually responds to rider input and wants to hold its line when riding straight and through corners.

EAPON.

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FUJI D-6 3.0 $3,399 Fujibikes.com Fit: The L and XL frame sizes have proportionally long reach values compared to their stack height, which makes these bikes well suited for a rider committed to getting into a low and aggressive triathlon position. The Profile Design T1+ aerobars, however, provide a tremendous amount of reach adjustment.

The smaller frame sizes allow for progressively less demanding riding styles. The smallest frames, in fact, are a good match for a triathlete requiring a moderately upright position. The seat tube angle is listed at a slack 76 degrees, but the seat post allows for several centimeters of foreand-aft adjustment, so the D-6 can accommodate a steep saddle location.

Kit: The D-6 3.0 is equipped with a Shimano 105-level kit.

It sports an Ultegra rear derailleur, but every other drivetrain component is matched to the 105 level. They are certainly dependable, but the parts specâ&#x20AC;&#x2122;d on the D-6 3.0 are a level below other carbon frames at this price point. The padding on top of the Oval ST-500 Tri saddle is soft and allows the rider to sink deep into it. The brakes are creatively hidden by the fork and seat post, but they both lack the responsiveness of standard calipers.

Ride: In our opinion, the D-6 is the best-riding bike in this review. Its strikingly massive tubes bolster the frame in every direction. Although it transmits road chatter a bit more than we would like, that stiffness allows it to accelerate and corner without swaying. Its responsive bottom bracket is combined with rapid handling characteristics.

The D-6 ride experience is head and shoulders above most tri bikes.

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LOOK 576 RSP RIVAL $2,999 Lookcycle.com Fit: The 576 frame is perfect for a relatively upright position. The frame has a tall stack height and a short reach distance to the aerobars, which brings the aerobars up to the rider rather than forcing the rider to extend his or her body to meet the aerobars. Its steep seat tube and variable seat post also take pressure off by allowing the rider to select an extremely forward saddle position. The bars themselves, the 3T Aura, are moderately tall, but the pads cannot be drawn back to the rider.

Kit: Lookâ&#x20AC;&#x2122;s reputation is built upon decades of success in the world of road cycling, and this build kit reflects that tradition. Although the price is a few hundred dollars higher than other carbon frames, that increase is reflected in the unfailingly high-level component spec. Instead of downgrading brakes, wheels, saddle or any other component to save money, every part on the 576 RSP Rival is truly race-worthy. From the Fizik Arione Tri 2 saddle to the Sram Rival crank and brake calipers, there isnâ&#x20AC;&#x2122;t a single part taken from the bargain bin.

Ride: The 576 RSP rides smoothly in every sense of the word. It quiets road vibration more effectively than any other bike in this review and tracks steadily around corners, never twitching or shimmying. This combination of a smooth ride and predictable handling gives the rider confidence to stay in the aerobars through corners that would typically force him or her onto the brake grips. It is stiff and responsive under foot, although not quite as stiff as the Fuji D6.

EAPON.

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June 2011 | triathlete.com 151 4/5/11 2:48 PM

TREK SPEED CONCEPT 7.0 $2,620 Trekbikes.com Fit: The Bontrager Race Lite aerobars can be lifted into a tall position, and their reach can be lengthened or shortened dramatically, although they cannot be lowered radically. The geometric versatility of the Race Lite bars is supplemented by the Speed Concept frame’s neutral geometry. Its stack height and reach length are both moderate. Combining this frame geometry with the adaptable Rate Lite bars allows the Speed Concept 7.0 to fit a wide range of triathletes.

Kit: Instead of upgrading the rear derailleur then downgrading parts that are more anonymous to save money, every component—from the brake levers to the tires—deserves to be on a bike that is ridden hard and fast. All the drivetrain components spec’d on the 7.0 are from Sram’s Apex line, and not a single one belongs on a beater bike. This spec may not be as flashy as one with a Red rear derailleur, but it elevates the bike’s functionality as a whole.

Ride: The Speed Concept 7.0 is in the sweet spot between nimble and predictable handling characteristics. It isn’t as agile as the Felt or the Cervélo or as steady as the Look, but the Trek Speed Concept combines attributes of both styles to perform well in tight corners and on straight roads alike. It is also surprisingly stiff.

To see more shots of these bikes, snap the barcode with the app on your smartphone or go to triathlete.com/fittoride.

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FELT B12 $3,799 Feltbicycles.com Fit: The B12 is built for a rider committed to a textbook triathlon position. The frame positions the rider far forward and offers a substantial drop to the aerobars. The frame geometry is similar to the P3, although not as extreme. The aerobars—Felt’s own Devox Bayonet—complement the geometric disposition of the frame by allowing the rider to rotate even farther forward to meet the elbow pads.

Kit: The B12’s Sram Red derailleurs, aero chainrings and R2C shifters are the biggest difference between the $3,799 B12 and cheaper bikes with the same frame. These parts shift crisply, of course, but also add a bling factor that simply makes the B12 more enticing than bikes with value-oriented components.

Every other small bit spec’d fills its role effectively, but we found that the saddle lacks sufficiently supportive padding for some riders.

Ride: The B12 wants to turn quickly. Its handling may feel a bit abrupt at first, but after spending a few weeks aboard one, this agility translates into quick cornering. It rides a little smoother over rough surfaces than the P3 and still responds to a quick burst of power after finishing a tight turn or peeling away from a group.

INS

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// SARAH HASK

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June 2011 | triathlete.com 153 3/10/11 8:39 AM

During the 2011 Kellogg’s Nutri-Grain Ironman New Zealand, journalist Holly Bennett enjoyed unique access to Mirinda “Rinny” Carfrae, as the reigning Ironman world champion prepared to race. Read on for insight into Rinny’s race-week thoughts, emotions, activities, training and nutrition shared in this

DIARY of a CHAMPION

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Photographs by Holly Bennett & Delly Carr

June 2011 | triathlete.com

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Some of the Carfrae clan supporting me in Taupo. From left, that’s Tammarra, Patrick, Oliver, Warrick, Mackenzie and me (right). Some feet-up time at the Hilton (below). Chatting with the media (bottom).

WEDNESDAY, M 2

After arriving in Taupo, New Zealand, on Monday afternoon and finally feeling caught up from jetlag, today started with a 40K ride to test the notoriously chipsealed roads. It’s going to be a bumpy bike! Then it was family time. My brother Warrick and sister-in-law Tammarra were able to pop over from nearby Brisbane, Australia, with their three kids— Mackenzie (aka Macy, 3 ½), Patrick (aka Patchy, 2) and Oliver (10 months)—to support me and enjoy a brief vacation. Having them here is the highlight of my week.

I live with them when I’m back in Oz, and we’re especially close. Macy generously gives up her princess-themed room, so that’s where you’ll find the Ironman world 156

TRIATHLETE.COM | June 2011

champion: sleeping in a teeny tiny kid’s bed, decorated for a princess.

Next up was an interview with the local newspaper. The reporter met me at the Hilton Lake Taupo, a gorgeous hilltop hotel where I’m being treated to a luxury apartment suite for my race-week stay.

Post-interview I scurried into town for a noontime massage, after which I toured the transition area’s ins and outs. Then I met up with the Ironman New Zealand crew, all of whom have gone out of their way to make me feel welcome.

A quick café lunch was followed by a 2.5K swim at the Taupo Aquatic Centre.

It was just chilly and windy enough that I opted out of a dip in the lake. I had another interview in the afternoon—this time over the phone with the Auckland news. Later I trucked my new Felt bike into Performance Bicycle Tuning’s Ben Marshall (the onsite race mechanic) for a few post-travel tweaks and then it was time to meet my family for dinner downtown. I know the day seems hectic, but in comparison, this whole week promises to be more relaxing than is often the case at a big race. None of my sponsors are at the expo, so my only commitments—outside of getting myself and my race gear sorted—are a variety of media interviews.

I kicked back during dinner, admired Warrick and Tammarra’s ease in maneuvering three moving-target youngsters while still enjoying their own meals, practiced crayon-coloring with Macy and traipsed about town after dinner in search of ice cream treats. I love the entertainment and distraction the kids provide from race-week stress—though finding ice cream was just as high on my priority list as theirs!

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THURSDAY, M 3

Making my mark on the 2011 race banner.

WEDNESDAY All day: Plenty of H2O Breakfast: Toast with blueberry jam Snacks: Banana, 3 Tim Tam cookies (you try to eat just one!), blood orange sparkling juice drink Lunch: BLAT (bacon, lettuce, avocado, tomato) sandwich Snacks: A few Cadbury chocolates, handful of salt and vinegar chips Dinner: Lamb salad Dessert: McDonaldâ&#x20AC;&#x2122;s caramel sundae (everywhere else was closed!)

THURSDAY All day: Plenty of H2O Breakfast: Kelloggâ&#x20AC;&#x2122;s NutriGrain cereal with milk Snack: Banana and orange juice with scoop of Carbo-Pro Lunch: Toasted sandwich of sliced chicken breast, cheese and tomato, blood orange sparkling juice drink Snack: Tim Tam cookie and a few Allenâ&#x20AC;&#x2122;s lollies Dinner: Lasagna and bread roll, sparkling apple drink Dessert: Chocolate brownie

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Rinnyâ&#x20AC;&#x2122;s IMNZ Race Week FRIDAY

N Đž

All day: Plenty of H2O Breakfast: Toast with blueberry jam, orange juice with scoop of Carbo-Pro Snack: Banana Lunch: 6-inch Subway roasted chicken breast sandwich with greens, 2 cookies Dinner: Chicken breast and rice with tomato-basil pasta sauce, blood orange sparkling juice drink Snack: H2O with scoop of Carbo-Pro, English muffin with butter and blueberry jam

SATURDAY Breakfast: 2 pieces of toast with butter and blueberry jam, electrolyte drink with scoop of Carbo-Pro 20 minutes pre-race: 1 chocolate Gu On bike: 2 bottles electrolyte drink mixed with scoop of Carbo-Pro 1 bottle Coke 2 bottles water 3 chocolate Gu 3 pineapple Roctane 16 Thermolyte tabs

TRIATHLETE.COM | June 2011

On run: 5 pineapple Roctane, Coke and water at aid stations Post-race: 2 bottles electrolyte drink (hydrating for drug test!), cup chicken soup Early evening: 2 hardboiled eggs Late-night dinner: Huge burger and a few chips (fries), red wine

SUNDAY (Slept through breakfast) Lunch: Chicken salad sandwich, carrot cake Snacks: Sausage roll, a few Cadbury chocolates, a few handfuls salt and vinegar chips Dinner: Rice and butter chicken, red wine Dessert: Chocolate cake, more red wine!

After sleeping in until 9 a.m., I dealt with a heap of red tape trying to get my 2011 race kit released from customs in Auckland. Squadra rush-shipped it direct from the Philippines, but sadly customs created an unforeseen roadblock. Currently, the ETA for my uniform is Sunday, one day post-race!

The rest of the morning I chilled at the Hilton, had a long chat with my coach (Siri Lindley) and tried to sort through my feelings about the upcoming race. Iâ&#x20AC;&#x2122;m a positive person, yet Iâ&#x20AC;&#x2122;m also an honest person, and I canâ&#x20AC;&#x2122;t hide the fact that I donâ&#x20AC;&#x2122;t really want to be here. Let me clarify: In terms of an Ironman outside of Kona, thereâ&#x20AC;&#x2122;s nowhere Iâ&#x20AC;&#x2122;d rather be. The IMNZ team rocks, and I canâ&#x20AC;&#x2122;t complain about the stunning venue and fun, easy atmosphere surrounding the race. But given the choice I wouldnâ&#x20AC;&#x2122;t race an Ironman until October.

With a new WTC [World Triathlon Corporation, owner of Ironman] policy in place, while I qualified for the Ironman World Championship for five years with my 2010 win, I still need to validate my qualification by finishing one other Ironman race annually. Itâ&#x20AC;&#x2122;s never been my strategy to race multiple Ironmans in a season, and Iâ&#x20AC;&#x2122;d prefer not to have that requirement dictate my training and racing plans. Iâ&#x20AC;&#x2122;m especially conflicted now, as I find myself two days out from the race and not in peak form. Yet of course I want to defend my title in Hawaii, so here I am, ready or not!

I choose my races carefully, coming to each start line as ideally prepared as possible within the context of the overall season. I aim to win each time. I donâ&#x20AC;&#x2122;t believe in â&#x20AC;&#x153;training races,â&#x20AC;? yet this is what my Ironman New Zealand has to be if I donâ&#x20AC;&#x2122;t want to severely alter the rest of my program. Iâ&#x20AC;&#x2122;m also coming off the busiest off-season of my career. Winning in Kona brings a whole new level of exposure and commitments. I revel in the ability to drive awareness for our sport, give back to my sponsors and explore all sorts of rewarding opportunities. But I also need

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A quick chat with Tim via Skype (right). All sorted! (below). Some TLC for my disc wheel, with some help from Oliver, Mackenzie and Patrick (bottom).

to learn to better balance these things with my training and recovery time. My days “off” have been nothing of the sort: Most have been spent jetting to photo shoots and appearances. While these are critical aspects of my athletic career, rest and recovery are also critical, and I’m at a bit of a deficit in that regard.

It’s funny—despite the increased threats in Kona with a significantly deeper field, I’ve felt far more confident heading into that race. I know I’ve come to the Hawaii start line at my best, ready to give my all—hardly what I’m feeling now. Yet I’m still an extremely competitive person and I imagine I’ll feel disappointed if I don’t win.

How could I not, given my nature? With all these mixed feelings, I’m experiencing weird twinges of anxiety—something I’ve not felt before!

I know the best approach is to not think about these things. Keeping busy also helps, and my afternoon was exact-

ly that. I attended the pro briefing, went over the course maps, chatted with athletes at the expo, grabbed a short run (35 minutes with race-pace pickups), sorted my gear bags and had just a few minutes to chat with my boyfriend (fellow pro Tim O’Donnell) before rushing off to the carbo-loading party for an onstage Q&A. After dinner, back at the Hilton, all three kids climbed on my lap to help change out the Zipp stickers on my race wheels.

I could only laugh at their enthusiastic, if fumbling, assistance, and once again I was distracted from any worry and ready for bed.

FRIDAY, M 4

After a 25K ride and a 25-minute run, I filmed a TV interview, followed by the pro athlete press conference. Then came a scramble to track down a container for my Thermolyte salt capsules. I had to laugh at myself, as normally I wouldn’t overlook even the smallest detail in my race preparation. Not having an appropriate container was further proof that I was in denial about actually racing an Ironman tomorrow! Thankfully, I found exactly what I was looking for: a flip-top mini-M&M candy dispenser. Problem solved, with bonus chocolate to boot!

Finally fully organized, I racked my bike, turned in my bags, rehearsed the transition layout and set off for an easy 15-minute swim. I had yet to dip a single toe in the water of Lake Taupo, but at this stage I couldn’t be bothered with cramming into my wetsuit, so off to the pool I went. Late afternoon was spent at the Hilton, alternately dozing and talking 160

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with Tim. My family arrived for an early dinner, a simple home-cooked bowl of chicken and rice, and after more playtime with the kids I tucked myself into bed.

Saturday, March 5

It took a steady focus to stay upright on the wet road (top). Finally finished! (above).

triathlete.com | June 2011

Delly Carr

162

Not a wink—that’s how much I slept. While downing my breakfast and pulling on my 2010 race kit (the new one languished in Auckland) I had a quick chat with Siri, then headed out the door to get this thing done.

I warmed up with a 10-minute run, swim cords and 15 minutes in the water. Compared to the now-pouring rain and blustery wind, being in the lake was a calming relief. Missing the swim start, however, was a bit of a jolt! I hadn’t both-

ered to check that we had an in-water start (more of that denial business) and didn’t see the precise location of the pro group until the gun went off.

I did manage to catch up, and while my swim felt unremarkable, I came out only two minutes down from Sam Warriner and alongside Jo Lawn. As we hammered through the first lap of the wet, windslammed bike, Sam stretched her lead to 3:30 and Jo and I continuously jockeyed back and forth within about 10 seconds of one another. Just past the 85K mark, Jo flatted ahead of me. An official race motorcycle swerved to check on her, narrowly missing me and gripping my body with “I’m going to die!” fear. I gathered myself as I headed out for lap 2, just in time for my own sympathy puncture.

My spare tire had flown off my bike within the first 10K, so I had to wait for tech support, setting me back 15–16 minutes. When I finally got rolling, I reassessed my plan. My priority was to finish the race and secure my Kona spot. I had nothing to prove, and it wasn’t worth taking risks in the torrential rain. With that in mind, and with my heart perhaps not 100 percent in the race, I eased up a bit on the final bike lap, starting the run almost 23 minutes down from the lead. I was content to run a solid, if far from recordshattering marathon. But then I saw my family and friends, cheering wildly and screaming messages texted in by Siri, Tim and some of my best friends. “You can DO this!,” “FIRE!” “You CAN! YOU can!” Dang it. Despite not really wanting to and not thoroughly believing them, I knew I had to try.

Apparently the race spotters claimed my shoes had jet propulsion, but I can tell you I did not feel so lucky! The first part of the run was decent—I churned out kilometers at a 4:00 pace [6:26 per mile pace]—but I dropped down to 4:30s [7:15s] in the final 15K and I was seriously suffering. Sam held on to win by 3 minutes, while I ran my way up to second place. I couldn’t even raise my hands in celebration across the line. I collapsed a few steps beyond the

Do I look like I just raced an Ironman? (left).

Perked up and proud on the podium (below).

finish and was helped to the medical tent, where I camped out awhile, swaddled in blankets, cuddling a hot water bottle and trying to get back in balance after feeling light-headed and tight-chested. I was definitely not in shape to push that hard.

Simply put, that was agony.

I was randomly selected for an EPO drug test, which meant I was required to produce a 120 milliliter urine sample.

I missed the post-race press conference due to being in medical, but I managed to rally for an interview with IronmanLive’s Kevin Mackinnon. Finally, after almost two hours, a cup of soup, several bottles of electrolyte drink and a very patient WADA official, I produced the necessary sample and went home to shower, rest and ring my mum. Late that night, I did make it back downtown, first to consume a rather large burger and a glass of wine and later to help cheer in the final finishers. That’s where the race began to take 164

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perspective and the sting of disappointment started to fade—watching the agegroupers gut it out to the line in all their emotion and glory.

SUNDAY, M 6

I slept! In fact, I barely made it to the harbor in time to meet my family for a relaxing boat cruise around the lake. Next, we headed to the river to enjoy one of Taupo’s natural thermal springs. My quads were bitterly sore on the hike downhill to the springs, and while it may seem crazy that I opted to hoist Macy in my arms the whole way down, her smiling face and snuggles were just the recovery I needed.

We soaked in the springs and the adjoining cold river for a few hours. Then it was time to indulge my meat pie craving, grab a quick nap, grant one more interview and head to the awards banquet.

Coming into this race, I expected to feel like a bit of an outsider. Both Sam

Warriner and seven-time champion Jo Lawn are on home turf in New Zealand and are loved throughout the country. So I was taken by surprise during the week by the number of people who wished me good luck and approached me for autographs and photos. At the awards banquet, my surprise was replaced by pure shock when, following the presentation, I was swarmed by a crowd of well-wishers offering their congratulations. I stayed until I had spoken with each individual, signed autographs and motivational messages, and posed for hundreds of photos.

As much as I had struggled with my motivation and desire to do the race, the people who were a part of Ironman New Zealand—the organizers, sponsors, athletes, spectators and volunteers—gave me what I needed to feel happy and proud to be there, whether I had ended up first or dead last. They reminded me of the spirit, perseverance and joy that are unique to Ironman, and of the honor I hold (and the responsibility therein) in being the world champion.

I’m already looking forward to visiting Taupo again next year and thinking how I might approach the race differently. But for tonight, it’s time to head to the pub for some hard-earned libations!

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June 2011 | triathlete.com 165 4/5/11 2:51 PM

Laura Bennettâ&#x20AC;&#x2122;s

Olympic Odyssey

By Kim mcDonalD PhotograPhs by Delly Carr

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As the top-ranked American

on the ITU circuit last year, two-time Olympian Laura Bennett is the odds-on favorite to represent the U.S. in triathlon at the 2012 Olympic Games in London. She wrapped up the year ranked 10th in the world, was voted the best swimmer in the ITU World Championship Series, won the 2010 USA Triathlon Elite National Championships and was named the 2010 USA Triathlon elite women’s Athlete of the Year.

Her husband, Greg, a veteran ITU short-course triathlete from Australia, finished fourth at Athens. His dual citizenship and release from the Australian triathlon federation last year allows him to compete for a U.S. berth this year.

Despite her past success, Laura (who also barely missed an Olympic medal in 2008 with her fourth-place finish in Beijing) will be 36 in 2012. That means the Bennetts, who live and coach one another in Boulder, Colo., will be paying more attention to recovery and injury prevention than in the past. Triathlete spent time with Laura to talk about her plans and challenges for the coming year.

What’s motivating you to qualify for yet another Olympic team in 2012?

In the first go-around it was maximizing the whole experience, doing everything the Games had to offer. The race was the best we could do on the day, dealing with injury coming in, which is part of the challenge of being a part of the big day.

Injury is no excuse, as everyone wants to perform on that day, and if your program or emotional state of mind is not right and you get injured or sick, well, you didn’t have what it takes! I personally feel like I handled my Olympic berth the best I could for my experience level at the time. I learned a lot from the injury I picked up before the Beijing Games, and that’s the reason I am motivated to go for another Games and achieve the pinnacle of our sport, the Olympic gold medal.

Will seeking Olympic triathlon berths on the same team present any special challenges?

Greg and I both going for the same Olympic berth on the same team is definitely a positive. Despite the fact that both our countries in the past have been super supportive, allowing the other athlete in, they wouldn’t let their own out. So we could

never stay together if we both made the team for different countries, which is disruptive to our process, where we are very much a team. When not racing the same races, we have often tried to plan peaks at the same time and even race weekends the same to keep the rhythm going throughout the year. Going for the same goal will only make us more focused.

Do you regard your age as a disadvantage?

I honestly don’t. I think if taken at face value it would be more of an indicator of experience gained. We are in an endurance sport, so the more time spent in it, the fitter and stronger you become. My strengths are speed and power. Greg and I are slow bloomers—we noticed that when we were in grade school, high school and college—which could be our key to our longevity in the sport.

It’s become evident that with age, triathletes go long. We love the sport at all distances, but consider ourselves “racers.”

We love to race often and love the close battles. As you get older, no doubt you have to restructure your program, as you don’t recover as fast, but you do have plenty of muscle memory. The powerful

June 2011 | triathlete.com

167

racing in the Olympic distance suits both of us physically and mentally.

Before the Beijing Olympics, you were dealing with foot problems for 12 weeks. How did you have to change your training leading up to the Games and how did you pull off such a great result?

Every day I maximized my training in the areas that I believed would get me as fit as I could be under the circumstances.

Fourth at the Olympics is never a fantastic position, no extrinsic value to it, but intrinsically I was extremely proud of myself for dealing with the situation and making the most of it.

What will you be doing differently over the next two years to keep injuries at bay?

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Listening to my body, implementing all the knowledge our chiropractor, Alex Keith, has taught us, and trying to set up effective but accurate training programs.

Continuing the routine we already have set in place, but fine-tuning and trusting myself. You are always on edge for injury in our sport—there are less than a handful who have made it through their careers without incident. You are constantly pushing the envelope to become better, but riding that fine line of injury. Because you are continually evolving as an athlete, you are never in the same place as you were the last time you experienced the training.

It is definitely a balancing act, and often this is a bit of an internal fight of saying that is enough, or I can handle it. You always want more!

What will your race schedule be like over the next year as you prepare to qualify?

I will be focusing on the [ITU] World Championship Series events. It is important to race the girls you are going to be racing at the Games often. The series is primarily in Europe and we base ourselves out of Boulder, so I will miss a few of the races. I look forward to trying to obtain another USA Triathlon national title, and will do some of the Life Time Fitness and 5150 races toward the end of the year.

You’re considered an expert on recovery and tapering. What can you share with the rest of us, especially the older athletes?

I work very hard on nutrition. We make sure we “eat to train and not train to eat.”

We have MVP NormaTec compression boots for after hard workouts. We get two to three massages a week and try to see our chiropractor at least once a week. As for tapering, a lot of recovery techniques apply, especially as the body unwinds from hard training. Generally you should have a plan that tiers down the volume, yet I believe the number one thing in tapering is listening to your body to know what is enough. Ten days out, you can only take away from your race. The work is done.

Your father and two brothers started doing triathlons in the early 1980s and still compete. Did they influence you in racing triathlon and will they be in London if you make the team?

If my father and two brothers hadn’t started and kept me in triathlons, I would not be in it today. They introduced me to the sport when I was 10. I would go to the races with them. Prior to that, we would do running races together. My family is definitely planning on coming to London if I make the team. It would be fantastic to have them share in the experience.

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June 2011 | triathlete.com

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WET 'N' WILD

Switzerland's Ruedi Wild gets some on-the-go hydration during the ITU Triathlon World Cup Mooloolaba in Australia, where he finished fourth.

PHOTOGRAPH BY DELLY CARR

June 2011 | TRIATHLETE.COM

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FUEL

NUTRITION Q&A

Cut the Gluten Without Cutting Corners

Q:

With the rise of gluten-free athletes, more triathletes’ carbs are coming from corn and rice. What’s your take on cutting out the wheat? —Nick GLUTEN IS A NATURALLY occurring protein

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“free” from a particular ingredient that it’s automatically healthy. (The same applies to terms such as trans fat-free, cholesterolfree, etc.) Explore such claims by reading the ingredient list to determine what you are and aren’t eating.

Anyone whose diet relies heavily on one food source is setting him or herself up for problems. If your average day starts with toast for breakfast, a sandwich for lunch and pasta for dinner, that’s a lot of one food group in 12 or so hours. And whether that food is wheat, corn or rice is less relevant than the fact that you have excluded other nutritious foods. And any diet that includes a lot of packaged food includes vast quantities of corn (read the label).

Individuals with gluten sensitivity might have to avoid significant quantities and should also be wary of eating around times of stress, such as hard training and racing.

For true gluten intolerances and celiacs it is important to be diligent. Unpleasant symptoms are really only the tip of the iceberg; irreversible damage can be done to your gastrointestinal tract, setting you up for greater health complications.

Getting adequate carbohy-

drates is sometimes a concern for people needing or wishing to reduce their intake of grains, and particularly wheat. But there are plenty of healthy, satisfying options beyond bread and pasta—sweet potatoes and yams, quinoa and wild rice, buckwheat and millet just to start. Plus, though they contain gluten, whole-wheat products such as freekah and bulgur are great sources of antioxidants, phytonutrients, protein and fiber—and for non-celiacs, they represent a nutritious source of un- or minimally processed carbohydrates.

The key is taking responsibility for your diet. If you suspect you have a gluten intolerance, get it checked. If you feel subjectively better when you avoid wheat or gluten, then do so. But whatever dietary modifications you follow, make sure you base your intake on whole, real foods and eat a wide variety to maximize your nutrition.

NILS NILSEN

found in wheat, barley, rye and even oats that some people are unable to digest. For those with celiac disease, a gluten allergy that leads to an autoimmune response, avoidance of any gluten-containing foods is necessary. However, growing research suggests that more people would benefit from reducing their intake of gluten and/ or wheat products (note that there’s a difference between gluten intolerance and wheat intolerance).

This non-celiac gluten intolerance and sensitivity is difficult to diagnose, yet 10–30 percent of people may be affected.

Symptoms can include all the unpleasant gastrointestinal and other effects but without the immune antibody markings needed for diagnosis of celiac disease. As this condition gains recognition within the medical profession and the wider public, the marketing of gluten-free foods is on the rise. And athletes are attracted to dietary movements or newly recognized conditions as much as any other population.

A gluten-free diet can be as healthy—or unhealthy—as any other diet. Unless you have a gluten intolerance or sensitivity, it makes little sense to avoid gluten or wheat products just to replace them with glutenfree yet highly processed products. Replacements should be based around whole, real foods. Do not fall into the marketers’ trap of believing that because something is

BY PIP TAYLOR

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increasing red blood cell production has long been the focus of competitive athletes due to the impact that rBc levels have on If you’re an athlete like me, you’re oxygen intake and utilization. the greater competitive. You want to feel good and have the red blood cell production, the greater fun. But it’s no fun when you feel terrible the body’s ability to absorb oxygen, which during your workout. Or when you can’t in turn gives an athlete more strength and train because you’re still feeling tired and endurance. strength and endurance are sore from your last workout. precious resources to any athlete. thus competitive athletes have tried various techniques to gain an advantage by increasing epo and rBc levels. traditional techniques for boosting rBc levels include synthetic drugs and blood doping. these practices are both dangerous and banned by organized sports associations. the makers of epo Boost claim that their patent-pending formula is all-natural and is clinically proven to safely increase erythropoietin levels, resulting in greater strength and endurance. the scientific evidence behind epo Boost does seem to be compelling. a 28-day double-blind placebo-controlled clinical trial, performed by dr. Whitehead from the department of health and human performance at Northwestern state university, showed that the ingredients found in epo Boost increased epo production by over 90% compared to the group taking the placebo.1 the supplement group also showed dramatic improvements in athletic performance (as measured by

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the makers of epo Boost claim that their patent-pending formula is all-natural and is clinically proven to safely increase erythropoietin levels, resulting in greater strength and endurance mr. hatchitt is not alone in his praise of the product. craig howie, a triathlon coach from colorado stated, “in my 15 years of coaching and racing in triathlon i have tried countless products to improve performance, but epo Boost is by far the best. i can hold my high end race speeds for longer periods of time!"

Not everyone is so endeared to the product. several athletes have said the supplement gives some athletes an unfair advantage. they describe the performance improvements as “unnatural” and pointed to athletes from cycling and long distance running as evidence that people are catching onto the supplement and using it for a competitive advantage.

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1 Whitehead et al. int J sport Nutr exerc metab, 17 (2007): 378-9.

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Hammer Nutrition Endurolytes Fizz $6.50 for 13 tablets Hammer Nutrition now has rapidly dissolving effervescent tablets, called Endurolytes Fizz, one of which is the approximate equivalent of two Endurolytes capsules (but each tablet is scribed across the middle and breaks easily). Available in peach, lemon-lime, grapefruit and mango, Endurolytes Fizz are refreshing and tasty, mixed into a water bottle, and contain the four key electrolytes and only 10 calories.

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FUEL

TriathlEats

Private chef Riikka Aramo is a feisty Finnish triathlete now living and training in San Diego.

BY BETHANY LEACH MAVIS

O

ORIGINALLY FROM FINLAND, the petite

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While sailing the globe might sound like a dream for some, it was not without its challenges. One difficulty Aramo faced was working for one owner (as opposed to a chartered boat rented out to different groups), so she could never cook the same meal twice. Also, working before the Internet era meant that a large variety of foods were not easily accessible, such as the kosher hot dogs requested by a Jewish family while cooking in the Caribbean (Aramo had them flown in).

Cooking for so many different people has forced her to be creative, so she wouldn’t

NILS NILSEN

blonde Riikka Aramo has spent years traveling the world as a chef aboard private yachts. She started working on boats in the late ’80s doing deck work, maintaining the boat and helping with navigation, never really aspiring to be a chef. “Back then it was still totally a man’s world, so if you want to go forward in that world, women [were] down below and the men [were] on deck,” she says. “It’s changed now—it’s getting better. But basically it became a decision: I become a chef or I get off the boat. So I became a chef.”

FUEL

TriathlEats

say she has a culinary style, per se. If she had to describe her style, though, she would call it fusion, she jokes. “‘Fusion’ is a great word because you can put anything on a plate and say, ‘Oh, that’s fusion.’ And they’re like, ‘OK, great!’”

She and her Scottish husband, a boat captain, traveled the world together captaining and crewing yachts until about three years ago, when Aramo decided to settle on land and become a private chef.

They’re now in San Diego, and Aramo works as a chef for a family in town. Her schedule has given her time to train for triathlon.

She works from 1 p.m. until 7 or 8 p.m., four or five days a week, allowing her to train in the morning.

Now in her third season, Aramo started racing triathlon after becoming friends with a triathlete while living in Fort Lauderdale, Fla. Growing up in a family of swimmers, Aramo’s been swimming since age 6 and later played water polo. “The only thing I said to [my friend] was, ‘You can’t get me back into the pool,’” she says. “It’s just so boring. When you do it twice a day, every day, for about four years of your life, you just can’t do it [anymore].”

A big help to Aramo’s training has been her coach, Brian Maiorano at Lifestyle Coaching in La Jolla, Calif. “I’ve been with him for one-and-a-half years now, and no injuries,” she says. “He’s amazing. Last year, before the San Dieguito [Half Marathon], he told me, ‘You’re going to run about a

San Diego County Spotlight Aramo’s favorite …

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Fillet of salmon cooked in lime, cardamom and coconut milk Chef Aramo chose this recipe because of the nutritional qualities of salmon—great protein and high in omega-3 fatty acids—and how well the different flavors, such as coconut and ginger, complement the fish.

Ingredients: 4 thick salmon steaks 1 inch piece fresh ginger root, peeled and cut into very thin slices 2 large cloves garlic, peeled and cut into small, very thin slices 5 Roma tomatoes, thickly sliced (or substitute 5 canned whole tomatoes, drained and thickly sliced) 1 fresh red chili, de-seeded and sliced as finely as possible 1 red pepper, de-seeded and thinly sliced 6 cardamom pods, split in half 400ml/14fl oz canned coconut milk Sea salt 1 ½ limes, juice only Handful of fresh mint leaves, chopped

Directions: Put the fish steaks in a 9x13-inch ovenproof dish so that they fit quite closely. Scatter the ginger, garlic, tomatoes, chili and red pepper over and around the fish and the cardamom pods in between. Empty the coconut milk into a separate bowl, add a good sprinkling of sea salt, and gradually stir in the lime juice. Pour the mixture gently over and around the fish and cover the dish tightly with aluminum foil.

Preheat the oven to 350 degrees F. Put the dish on the center shelf and cook for 30 minutes until the fish is lightly done, meaning when you insert a small, sharp knife into the center of one of the steaks, the flesh is slightly darker pink in the center. Remove from the oven.

Before serving scatter the mint leaves on top. Serve with brown rice or barley.

NILS NILSEN

Local race: San Diego Triathlon Classic Swim training: YMCA in Mission Valley; La Jolla Cove for open-water Bike training: Great Western Loop Run training: Ocean Beach and Sunset Cliffs Blvd.

Bike shop: Moment Cycle Sports. “They are absolutely fantastic.”

7:40 pace.’ And I’m like, ‘Ugh, really?’ And I ran exactly 7:40 pace. And you don’t do that just looking at your Garmin.”

Aramo has raced three half-Ironmans so far, including the Rohto Ironman 70.3 California in Oceanside in April, where she finished in 5:01:37, placing third in the W4044 age group. And she’s planning to race in the Ironman World Championship 70.3 in Lake Las Vegas, Nev., this September.

fuel

Eat right

When Less Carbs Is More To fuel or to fast?

By GreGory Cox, r.D.

advice from sports nutrition pro-

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during training to see if it has an effect on how the muscles adapt to increased training loads, frequency and intensity.

In response to regular endurance training, the muscles’ ability to burn fat is improved. In turn, this spares muscle glycogen (stored carbohydrate), a valuable fuel for high-intensity efforts. In a recent report from Belgium, researchers compared untrained subjects training in either a fed or fasted state over a sixweek training block. They found that the fasted, low-carbohydrate subjects showed greater improvements in fat burning. In addition, the fasted subjects did not suffer from the exercise-induced drop in blood

When to Fast For key sessions, such as a 40K time trial on the bike or an intense interval run session, you should stick with high-carbohydrate availability. This doesn’t mean “carboloading”; it simply means having carbohydrates in the system—eat a snack before starting or consume a sports drink or gel during, as you would while racing. Without this available carbohydrate you won’t be able to achieve high-intensity, quality work, meaning you will struggle to meet interval times and will simply under-perform. And ultimately if you are not able to train with intensity and achieve training PRs then you will not see improvements on race day.

For endurance sessions, i.e. swims or runs over an hour and rides over 90 minutes, you have more of a choice. If your workout goal is to push the pace for a long duration, fuel it. If it’s more about “getting in the miles,” try fasting it. Training with low levels of available carbohydrate will force your body to become more efficient at burning fat for energy as well as enhance capacity for storing muscle glycogen once you do get to replenish carbohydrate again.

How to Fast Next time you head out for an easy-paced 10-mile run or 30-mile cycle, try it without a pre-exercise snack, or change the timing so it follows another session where you haven’t had adequate time to fully recover.

Exercising before breakfast is an easy way of doing such depleted training—and a method you probably already employ occasionally. Additionally, when you train heavily and more than once a day, some sessions may naturally take place when you are depleted.

Gregory Cox is a registered dietitian and has a master’s degree in sports nutrition.

nils nilsen

fessionals over the past 40 years has remained essentially the same: “Load up” before exercise; consume adequate fluid and fuel during exercise; and attend to post-exercise nutritional recovery as soon as possible. But could straying from that typical plan lead to a better race-day performance?

In the ’60s, exercise physiologists first discovered that higher pre-exercise muscle glycogen stores allowed subjects to exercise longer. In the past five years, however, a stream of research has investigated the effects of decreasing fuel (namely carbohydrate) availability before and

glucose compared to those who always trained under fed conditions.

Does this mean you should always fast for all workouts? Definitely not. But there are specific workouts when your body will benefit most from fasting.

FUEL

HEALTHFUL HINTS

Are You a Food Addict?

The way you fuel during workouts may make you more susceptible to overeating

BY KRISTA A. SCHULTZ DO YOU FIND YOURSELF unable to eat just one cookie,

one piece of chocolate or one potato chip? Youâ&#x20AC;&#x2122;re not alone. If it's more than just being hungry after an intense workout, you may be a food addict. Like other addictions, overeating isn't just not having the will or discipline to stop at just one.

Chemically treated and refined sugary foods, which are readily available as fast food or prepackaged foods, can trigger a response in the brain similar to that from drugs such as cocaine and heroin. These foods cause a chain of events in the central nervous system that give us a feeling of pleasure, which then reinforces the eating behavior. Certain individuals are more sensitive to the brainâ&#x20AC;&#x2122;s reactions of â&#x20AC;&#x153;addictive foodsâ&#x20AC;? and can more easily develop a cycle of bad eating habits. In a food addict, the pattern is a compulsive need for another high after a period of withdrawal, which is very similar to the pattern of alcoholics with drinking and drug addicts with drugs.

The End of Overeating author David Kessler, M.D., says rich, sweet or fatty foods stimulate the brain to release dopamine, the neurotransmitter associ-

Krista A. Schultz (Kristaschultz.com) is a triathlete, coach and exercise physiologist with her own metabolic testing business (Enduranceworks.net).

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STOP YOUR

n!

Always read food

labels. Choose foods that provide a balance of nutrient-rich carbohydrates, fats, proteins, vitamins and minerals.

Donâ&#x20AC;&#x2122;t use the excuse of being an athlete to eat poorly. You might have trained hard, but that doesnâ&#x20AC;&#x2122;t mean you can binge on empty calories.

Clean out your pantry and throw out any foods that are unhealthy or that you canâ&#x20AC;&#x2122;t stop eating.

Keep a food log and plan what youâ&#x20AC;&#x2122;ll eat for the next couple of days. Try helpful sites (Livestrong. com) or phone apps (Lose It!).

ISTOCKPHOTO.COM/LARS NILSSON

ated with the pleasure center of the brain. Kessler believes food addicts have certain characteristics such as lack of impulse control and inability to stop once they get started. Dopamine affects brain processes that control movement, emotional response and ability to experience pleasure and pain. In other words, we can become conditioned to overeat simply by the foods we choose to eat.

Other foods that trigger a food addiction include the proteins found in wheat (gluten) and milk.

A recent study in The Journal of Nature and Neuroscience tested rats consuming large amounts of high fat and calorie-dense foods. â&#x20AC;&#x153;Drugs such as cocaine, and eating too much junk food, both gradually overload the so-called pleasure centers in the brain,â&#x20AC;? says co-author Paul J. Kenny, Ph.D. â&#x20AC;&#x153;Eventually the pleasure centers â&#x20AC;&#x2DC;crash,â&#x20AC;&#x2122; and achieving the same pleasureâ&#x20AC;&#x201D;or even just feeling normalâ&#x20AC;&#x201D;requires increasing amounts of the drug or food.â&#x20AC;? This effect is seen not just in rats but humans as well.

Triathletes may be especially susceptible to eating addictive foods since they are regularly depleting their glycogen stores during workouts.

Eating processed and sugary foods such as candy bars, gummy bears or cookies or drinking a Coke does provide fast replenishment during or after workouts while improving blood glucose or blood sugar. However, if you become programmed to always eat these foods after a workout versus more nutritious carbohydrates, you may become susceptible to eating more addictive foods on a regular basis.

If the cycle of choosing bad foods and overeating is impacting your ability to reach your health and fitness goals, you may be on the edge of a downward spiral. Because food is socially acceptable and a necessary part of everyday life, this addiction can be hard to acknowledge and break. Food addiction and overeating certain foods do not always mean that the individual is overweight or visibly unwell. Donâ&#x20AC;&#x2122;t forget that you can be thin or fit-looking and yet still be lacking nutrientwiseâ&#x20AC;&#x201D;a good diet is the basis of health as well as performance.

fuel

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 your best.

Name: Jeremy Devich Hometown: San Francisco Age: 30 Triathlon Club: PacWest Years in Triathlon: 1 Coveted Tri Goal: Complete Ironman Arizona 2011 under 11:00 (first full Ironman attempt) and Escape from Alcatraz 2011 under 2:35.

Nutrition concerns: I am a bigger triathlete (6-foot-3, 190 pounds) and am looking to get to around 180 pounds for my ideal race weight. How do I focus my nutrition to allow for enough calories to train, stay lean and achieve my goal? I am worried that if I cut calories my performance will decline and my body will go into starvation mode.

TriATHleTe.Com | June 2011

My Day: 6:15 a.m. Alarm goes off and I hit snooze immediately.

6:25 a.m. Get up, shower and head to the office with gym bag in hand.

7:30 a.m. Arrive at work, eat oatmeal and four to five hard-boiled egg whites.

Also take a multivitamin and fish oil. I work in finance, so I spend most of the day in front of a computer and in meetings. I do my best to stay hydrated and drink 64–96 ounces of water each day.

9:30 a.m. Walk to coffee shop and grab a nonfat decaf latte and wolf down a Clif Builder’s Bar. I like to limit my caffeine intake during the week so my gels (with caffeine) are more effective during races when I really need it.

Noon: Lunch is a deli turkey sandwich on whole wheat with avocado, plenty of veggies, no mayo. Drink is 14-ounce Zico coconut water.

2:30 p.m. Snack, an apple or an orange.

4 p.m. Before my workout I have a scoop of all-natural Isopure and mix it with orange juice or nonfat milk.

5 p.m. Head to gym. Quick warm-up, then 20-minute weight circuit plus core work. Finish with an endurance swim and short treadmill run.

7:30 p.m. Drink recovery shake.

8 p.m. Throw together a chicken salad with tomatoes, broccoli, red onions, kidney beans, garbanzo beans, raisins, nuts and balsamic vinaigrette. Drink a glass of red wine or just water.

10 p.m. Time for bed. I need my eight hours!

With just this limited snapshot, your dietary intake is not too bad. I have a couple of suggestions that will not only boost nutritional content but also help achieve your race weight goals.

Supplements such as protein mixes are handy when pressed for time or when working out, and extra liquid calories are needed, but you could consider swapping it for natural yogurt and nut butter instead—whole foods will almost always beat supplements for nutritional content.

Five egg whites? This offers little nutritional value. If you want eggs, go for the real thing—yolk and all—and just have one or two. It increases the fat content, but the yolk is where the majority of the nutrition is found, and unless you already have a cholesterol problem, consuming an egg or two a day is fine. Consider having a larger breakfast to sustain you and eliminate the need for snacks later on.

I would be cautious about the deli sandwich. This is a potential overload of not only fat and salt, but also questionable highly processed “food” depending on the meat and how high it is piled. Go easy on the meat and heavy on the vegetables.

The amount of weight you want to drop should be pretty easy to achieve even by concentrating on your workouts. Consult your coach, but if you are time-limited, focusing on your training intensity could help you maximize fitness gains and also weight loss. Also consider reducing your lifting time and instead increasing time in swim, bike and run. Being strong is important, but more so for injury prevention and efficiency than for size—you’ll find that with a bit more endurance work you will also strip a bit of muscle bulk. Another suggestion: Get up with your alarm and do a quick 10 minutes of focused core strength.

That could free time up in your evenings.

Remember that even short workouts can be extremely beneficial, and it all adds up at the end of the week.

jon davis

186

Pip’s comments:

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2/9/11 10:42:36 AM

never

a Bad day

Iron Journey

By Bob Babbitt

T

here’s one room in my house that’s a shrine to the sport of triathlon. Protected in plastic is the 1979 Sports Illustrated that showcased Ironman and put us on the map. Since I have been fortunate enough to be at every Ironman in Hawaii since 1980, I have a copy of every Ironman program and the Hawaiian newspaper post-race coverage. A shriveled lei from one of my finishes hangs with medals and photos. The athletic résumés that the 108 of us filled out prior to the 1980 race are there. John Howard, who gave the Ironman credibility just by showing up, had a résumé that included a Pan American Games gold medal, three Olympic teams and the honor of being named Competitive Cycling Magazine’s Cyclist of the Decade for the 1970s.

Dave McGillivray, who would become the race director of the Boston Marathon, mentioned in his résumé that he had run more than 3,000 miles across the U.S. to raise money for charity and averaged more than 50 miles a day.

Dave Scott’s was fairly understated.

He insisted that he had a swimming and water polo background, but not much else. Next to Dave’s résumé I have a photo of him on his way to winning that 1980 Ironman. Obviously already fash-

ion-conscious, he is on the bike sporting a floppy tank top, no helmet and wayahead-of-his-time compression socks that stretch almost to his knees. If you look at the photo closely, you can spot a station wagon behind him with a spare bike bungee-corded to the top. Yep, that was Dave’s mom and dad, Dot and Verne, making sure their boy was taken care of.

Who would have figured back in the day that their boy would become The Man when it came to the Ironman?

On one shelf is a red radio. The two of us shared a cool 112-mile bike ride back in 1980. It was bungee-corded to the padded handlebars of my $75 firedamaged police auction bike, which also had a fuzzy raccoon seat cover, solid rubber tires because I couldn’t change a flat plus panniers holding my sleeping bag and tent. Since I thought Ironman was a two-day event (swim 2.4 and ride 56 on day one, ride 56 and run 26.2 on day two) it made sense to carry a portable hotel room, right?

When I emerged from Ala Moana Channel, I put on my long-sleeve shirt along with khaki shorts and belt, mounted up and headed off on the second part of my Ironman adventure. Riding through Waikiki I turned on my radio

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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 interviews with more than 500 endurance legends, visit Competitorradio.com.

and started to enjoy a day that I will never forget.

My crew gave me a Big Mac, fries and a Coke about 25 miles into the ride, a root beer snow cone at mile 80 then a 45-minute massage between the bike and the run, which means I probably have one of the longest Ironman bike-to-run transitions ever.

The marathon was more of a walk and shuffle than a run, but it didn’t matter.

By that time I had already surprised myself. I had no idea that I could complete this unbelievable event all in one day. So when I did, I felt like I now had this business card in my pocket for the rest of my life that let me know I could accomplish anything I set my mind to—whether it was in business, sport or life.

Wandering through the room makes me realize just how far the sport—and I—have come over the past 30 years.

And every artifact in there reminds me how awesome the journey has been.

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