24 RUNNING SHOES REVIEWED TRAINING SHOE REVIEWS | BEST PLACES TO LIVE | HALF-IRONMAN TRAINING PLAN
POWER. SPEED. STAMINA.
BEST RECOVERY FOOD PA GE 136
NOW!
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BEST PLACES TO LIVE AND TRAIN
60 MINUTES TO A FASTER BIKE SPLIT
MULTISPORT GUIDE TO GOING GREEN
12 WEEKS TO THE FRONT OF THE PACK
TERENZO BOZZONE
“I WANT TO BE THE MICHAEL JORDAN OF OUR SPORT”
AUGUST 2011
30 SECONDS TO A WINNING MINDSET
AUG 2011 TRIATHLETE.COM
CHRISSIE WELLINGTON
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LOTTERY OPENS SEPTEMBER 1, 2011 www.escapefromalcatraztriathlon.com
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DETERMINAT A ION. AT DEDICAT A ION. AT TERENZO. FELT.
Terenzo Bozzone - Pro Triathlete feltbicycles.com
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Contents
AUGusT2011
features 88 Triathlete’s Best Places to Live No focus groups. No formal polls. Just a bunch of triobsessed editors debating the most desirable towns for triathletes. Whether it’s agreeable weather, stunning scenery, unbeatable training spots, lively culture or low cost of living, these cities have it. By Sarah Wassner Flynn
100 2011 Training Shoe Review Our shoe tester and his ultrarunning team put 24 shoes to the test, from high-mileage trainers to minimalist flats, and ranked them all using our “Fit, Feel and Ride” criteria. By Adam W. Chase
115 Bike a Faster Half-Ironman Start your run at the front of the pack with this 12-week training plan. By John Stewart
120 Big Time or Bust Terenzo Bozzone is a fasttracking triathlon superstar with ambitions of elevating the sport to a whole new level. Given his innate talent, early success, marketing savvy and all-out drive to be the best, he might just be the guy to take us there. By Holly Bennett
nils nilsen
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Contents
AUGUST2011
12 | From the Editor In our tribe
16 | Letters Words from a Rinny fan, props for our training plan and more.
21 | Checking In Need to Know Is muscle cramping preventable?; best sunglasses for your face shape; app of the month; why you should take a midseason break; a triathlete’s guide to going green; and more. At the Races Memorial Hermann Ironman Texas; Escape From Alcatraz Time-crunched Triathlete
Power pacing for winning performance Racing Weight Beware the weekend binge Tour Guide Taupo, New Zealand My Favorite Things Gwen Jorgensen Dear Coach When to get a power meter; prioritizing Ironman fitness; how to tell an athlete to lose weight Ask a Pro Why I do what I do I’m a Triathlete “The Bachelor” host Chris Harrison Confessions of an Age-grouper
I’ve been pink’d
66 Start the swim in front
61 | Swim
127 | Fuel
What to wear in the water; drills to start at the front of the pack; coaches debate hypoxic training; how to dolphin dive.
Talking nutrition with a Tour de France team fueling specialist; eat your way to recovery; antioxidant-loaded beverages; and the Ironman triathlete chef behind Minnesota’s most famous burger.
71 | Bike The book for biking newbies; mix up your training in less than an hour; how to set your rear derailleur; test your mechanical aptitude; the best bike shop cafés in the nation.
81 | Run Run healthy—run backward?; Shoe Geek speak; get the most out of your long run; create a music playlist that increases turnover; banish black toenails.
Being blind doesn’t slow down Tom Sullivan.
76 Trend we love: bike shop cafés
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Are you mechanically savvy? Take this quiz.
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 #329 (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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NILS NILSEN; DAVID WAJSFELNER
ON THE COVER: British superstar Chrissie Wellington defended her title at the K-Swiss Ironman 70.3 Kansas in June. The sport's fastest runner among women, Wellington currently dominates long-course triathlon and holds the world record in the iron distance. Read more about her Kansas race on page 81. Photo by Paul Phillips/Competitive Image.
144 | Never a Bad Day
TRIATHLETE.COM | August 2011
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ASIC0962 “Elevation FP” Triathlete ID: AUG 2011 T: 8" x 10.5", L: 7" x 9.5", B: 8.5" x 11", 280%md JG
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* Get More
* Tri Club Profiles
* Polls
We love hearing from our readers!
PHOTOS The best photographers contribute their favorite race shots from events around the globe.
Check out our latest poll at Triathlete.com
NEWS It’s professionals’ last chance to qualify for Kona. We’ll keep you up to date on who’s in and who will be watching from the sidelines.
RACE COVERAGE The ITU World Championship Series London, Aug. 6–7, will serve as a dress rehearsal for the 2012 London Olympics.
* Swim Channel
A big part of the triathlon lifestyle is getting to know fellow triathletes at your local tri club. Head to Triathlete.com all month as we profile triathlon clubs from around the country.
* TriCenter LATEST NEWS EXCLUSIVE INTERVIEWS RACE WRAP-UPS
GEAR & TECH Pros are trendsetters when it comes to the latest triathlon gear. Stay in the know with the latest trends as we break down which tools your favorite athlete is using.
NUTRITION Check out Matt Fitzgerald’s “Racing Weight” video series for tips on reaching your ideal size by race day.
Whether you’ve competed in dozens of triathlons or are aiming to finish your first sprint race, TriCenter has the information you need. It brings viewers the latest results and analysis from races around the world, and offers behind-the-scenes access to the sport's top professionals, all in five-minute news shows.
The swim leg can be one of the most intimidating aspects of triathlon. We’ve dedicated an entire section of the site to help you become the best swimmer you can be. Visit Triathlete. com/swim for tips from the best swim coaches in the sport.
“
The big thing with Ironman is just to keep perspective. Things will inevitably go wrong at some point. Whether it’s just a moment of feeling particularly fatigued, nutrition that gets dropped or anything else, remember that it’s temporary, and there’s plenty of time to make good on it.” — Pro Ben Hoffman
gives Triathlete.com his advice on competing in an Ironman
* Expanded Content
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FOLLOW US! Facebook
MATT HARBICHT
How-to clips, photos and expanded content can be accessed when you see this barcode in a story. Download the free app at http://gettag.mobi using your phone browser. TRIATHLETE.COM | August 2011
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Julie Dibens* upgraded.** So can you.***
* 2009 Ironman® 70.3 World Champion ** R4 Aero tire, the World’s Fastest Tire *** bontrager.com/wft
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FIRST WAVE
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EPIC RIDE
BY JEFF BOTTARI
An age-group competitor pedals through intense winds and 97-degree heat during the inaugural Leadman Tri Life Time Epic 250 triathlon outside of Las Vegas. The punishing 223K bike course passed through the Valley of Fire State Park and climbed a total of 5,650 feet. The ultra-distance race (the bike leg is sandwiched between a 5K swim and 22K run) drew a strong pro field that was topped by American Jordan Rapp on the men’s side (9:32:19), and Canadian Angela Naeth, who was the first female finisher and second overall in 10:29:43.
August 2011 | TRIATHLETE.COM
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From the Editor
In O T be MY FIRST JOB OUT OF COLLEGE was a gig
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When I left my job at Lucasfilm to move to the East Coast, I left behind that rare sense of community. And then, unexpectedly, I found it again in a new incarnation when I started doing triathlons. It revealed itself slowly but decidedly—I did my first sprint triathlon (more than 10 years ago now) and started meeting other people who were equally enamored with the tri lifestyle. I quickly realized that you didn’t just show up to a race, give your hardest effort and pack it up until the next start line. Though diverse in age, shape and experience, triathletes share a certain ethos, a value system that places a premium on hard work, commitment, sacrifice and goal setting. You don’t just relinquish these values at the finish line chute along with the chip strapped to your ankle. Triathletes generally don’t perceive the swim-bike-run as something they do in their downtime. It’s a way of life. (Can you think of any other sport where so many of its practitioners feel compelled to permanently brand them-
selves with a tattoo because they’re just that stoked to be identified as that type of athlete?) Our annual Lifestyle Issue is inspired by the knowledge that triathletes share more in common than a love for the swim, bike and run. We also value communities that embrace a healthy, balanced lifestyle, and our “Best Places to Live” feature on page 88 recognizes some of these locales. And because we’ve witnessed in many of you a commitment to preserving and protecting the environment in which we pursue our passion for tri, we bring you Holly Bennett’s multisport guide to going green on page 36. Also, don’t miss Bennett’s profile of pro triathlete Terenzo Bozzone (page 120), who has bold plans for elevating our sport to a whole new level. It’s only a matter of time before the rest of the world heeds the call of the tribe. I can already hear that tattoo needle firing up. Enjoy the issue,
Julia Beeson Polloreno
Editor-in-Chief
BRIGHTROOM.COM; NILS NILSEN
working as an in-house writer for filmmaker George Lucas, of Star Wars fame. Every weekday I’d drive across the Golden Gate Bridge and into Marin County, home of the storybook-beautiful Skywalker Ranch, which housed some of Lucas’ corporate and creative offices as well as its own fire station, lake, greenhouse, multiple restaurants and a gym. To get around the sprawling ranch, employees could simply hop on one of the numerous bicycles stationed around the property and cruise to their 3 o’clock meeting. The place was unreal. My writing assignments included everything from responding to fan mail (a never-ending task, given the global cult status of Lucas’ films) to researching and crafting a complete company history. The latter task involved countless hours spent in the Skywalker Ranch library combing media archives and interviewing the company’s longtime employees (including The Man himself, whom I sat across the table from one afternoon, trying to choke down my pasta salad as if it were just an everyday, casual lunch meeting). In the process, I met a lot of impassioned people—artists, computer geeks, storytellers—who felt like they had found a kindred tribe when they arrived at Skywalker Ranch. That’s what made it such a magical place: Here was a community of diverse people who all felt they were a part of something exceptional, and they appreciated every privileged moment. TRIATHLETE.COM | August 2011
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We asked Triathlete staffers …
Editorial Editor-in-Chief Julia Beeson Polloreno Managing Editor Adam Elder “Running sockless. Senior Tech Editor Aaron Hersh Never tried it—and in Senior Editor Jené Shaw no great hurry to.” 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 do you think is the weirdest thing about triathlon?”
“Most triathletes think nothing of running 20 miles in training but will drive around the mall for 20 minutes to walk 50 yards less.”
art Art Director Lisa Williams Photo Editor Nils Nilsen Graphic Designer Oliver Baker Contributing Artists & Photographers Hunter King, Jon Davis, Paul Phillips, Eric Wynn Circulation, marketing & Production Director, Audience Development John Francis Audience Development Manager Cassie Lee-Trettel Production Manager Meghan McElravy Print Advertising Coordinator Marianne Carey Marketing Manager, Events Danielle Aeling
“Men in onesies.”
triathlete.com Online Content Director Kurt Hoy Web Producer Liz Hichens Senior Video Producer Steve Godwin Video Producer Kevin LaClaire “The never-ending amount of gear that triathletes acquire. They always have their eye on a new bike!”
digital media Vice President, Digital Media Dan Vaughan Director, Digital Advertising Sales Jason Rossiter
Advertising EVP, Media/Publishing Director Andrew R. Hersam Associate Publisher Lars Finanger Advertising Director, Triathlete.com David Walker Senior Vice President, Midwestern Region Sales Doug Kaplan Vice President, Western Region Sales David O’Connell Vice President, Eastern Region Sales Rebecca McKinnon Account Executives, Endemic Sales 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 Account Executive, Marketplace Sales Alex Jarman 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 Chief Digital Officer Alex Baxter 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 | August 2011
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Letters
Dig the Diary I subscribe to Triathlete because I want to become a better triathlete, and am always looking for more articles of instruction. The June 2011 issue’s diary of Mirinda Carfrae’s pre-race week (“Diary of a Champion”) was one of the most informative articles ever! I am always interested in seeing what a professional triathlete is eating and his or her training regimen before a big race. I would enjoy seeing more of these. P.S. Rinny, I am a big fan! Bruce Stewart, Richmond, Ind.
Man With a Plan I recently completed my first triathlon ever, the Columbia Triathlon in Columbia, Md. I found the “Your Fastest Olympic Finish. Ever.” (March 2011) article with a training plan developed by Tim Crowley and decided to follow it in order to prepare for my first race. Over the course of the training program, training became less about getting physically fit and more about becoming a better husband and father; it was about being the person I wanted to be. The training plan brought focus to a chaotic schedule that included commuting, preschool drop-offs and long office hours. With support from my wife and encouragement from other athletes, I found a balance and energy that impacted my life; from making better decisions about nutrition to having more patience to handle life’s
stressors and more energy to chase my 3- and 5-year-old children. I raced to a top-10 finish in my age group last Sunday. Twelve weeks ago I just wanted to finish and didn’t know what a brick was (some days I still wish I didn’t!). When I wrote a quick e-mail to Tim, he responded by saying stories like this are why he loves coaching. This is all to say that we all have to start somewhere, and the March 2011 issue and Tim’s training program made all the difference in the world for me. Thanks for making such information available and thanks to Tim for sharing a training plan that did much more than help me race to my fastest Olympic ever. Robert Blanchard, Columbia, Md.
Can’t We All Get Along? I generally enjoy your columns but was very disappointed to read such prejudice and negative stereotypes in your May column, “Confessions of an Age-grouper.” Those of us who hail from the backwoods of West Virginia would appreciate it if folks like you who have probably never been there would stop assuming we are inbred, uneducated idiots. Kristen McFarland, MS, ATC Boulder, Colo.
COMING NEXT MONTH • How to Train Like a Pro • Race Pacing 101 • Kara Goucher's Run Tips
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. 16
TRIATHLETE.COM | August 2011
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P.R.O. Tri Speed Suit
i s o Tr a n s i t i o n Run Shoe
CONGRATULATIONS TO CAMERON DYE on his big win at the Nautica South Beach Tri. Like all our athletes, Cam works directly with o u r P r o d u c t Te a m t o c r e a t e c u s t o m g e a r f o r r a c e d a y. T h i s s y m b i o t i c r e l a t i o n s h i p b e t w e e n H u m a n G u i n e a P i g a n d P r o d u c t Te a m a l l o w s u s t o i n c o r p o ra t e w h a t wo r k s i n t o eve r y p i e c e o f g e a r we m a ke . G e a r t h a t a l l ow s t h e h u m a n m a ch i n e t o m ove a s f a s t a s h u m a n l y p o s s i b l e. P E A R L I Z U M I . C O M
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Melanie McQuaid McQuaid is a three-time Xterra world champion and the 2011 ITU Cross Triathlon world champion. A former pro mountain bike racer, the Specialized-Avia pro triathlete is now dipping her toes in the road scene (half-Ironman distance) to add some spice to her off-road triathlon schedule. When not on an airplane, she can be found attempting to grow watermelons in her garden in Victoria, British Columbia. This month, she writes about her mental preparation for races (page 22) and the best shoulder prehabilitation exercises (page 68).
Contributors
John Stewart
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Marty Munson For 20-plus years, Munson has covered all aspects of health and fitness as an editor and writer for Marie Claire, Prevention, Health, Shape. com, Active.com, RealAge.com and others. Afflicted with a serious case of late-onset athleticism, she quickly found her way to triathlon and is a USAT Level 1 coach in New York City and founder of the tips, technique and motivation blog Trieverything. wordpress.com. This month she writes about the benefits of chia seeds on page 32. Look out next month for her feature, “Top 10 Rescues When Your Race Goes South.”
Bridget McMahon Hailing from the Mid-South, McMahon gave up her mama’s fried chicken and an old blue mountain bike for New York City. Somewhere along the way she discovered triathlon. With a new green Guru, McMahon earns an A-plus in participation while her friends earn podium placement, but she shares all of the same aches and pains that come with triathlon training in a city full of cab drivers and people in a hurry. Her tips on runners’ toenails can be found on page 86. Check out her upcoming story on “swimcations” in September.
Mcquiad: XTERRA PHOTOS; McMahon: Jack Pezzano/brightroom.com
As a professional coach, Stewart loves working with triathletes of all abilities, from beginner to All-American. He enjoys competing in a wide range of endurance events, including Ironman. After working as an engineer for a decade, finding machines unathletic and only somewhat friendly, he began coaching to combine his passions of sport and analysis. He quickly realized that while waking up at 5 a.m. to lead his Masters team was difficult, seeing everyone there made it worthwhile. The owner of Race Day Triathlon Coaching, Stewart lives in Brooklyn, N.Y. His training plan, “Bike a Faster HalfIronman,” is on page 115.
triathlete.com | August 2011
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train happy.
Brooks T7 Racer
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TIME-CRUNCHED TRIATHLETE / RACING WEIGHT / DEAR COACH / ASK A PRO / I’M A TRIATHLETE
MINUTES TO MIDNIGHT
Age-grouper Sunny Nettles of Irvine, Texas, is greeted by legendary Ironman announcer Mike Reilly at the finish of the inaugural Memorial Hermann Ironman Texas in The Woodlands. She finished in 16:46:34, less than 15 minutes before the midnight time cutoff. PHOTOGRAPH BY NILS NILSEN
August 2011 | TRIATHLETE.COM
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CHECKING IN
NEED TO KNOW
CHOCOLATE MILK WINS AGAIN Researchers at the University of Texas at Austin recently compared the effects of three different drinks consumed after a hard bike workout on performance in a cycling time trial done four hours later. The three drinks were low-fat chocolate milk, a carbohydrate drink and flavored water. The subjects performed significantly better in the time trial after drinking chocolate milk following the first workout. According to the study’s authors, it’s not chocolate milk per se that boosts post-exercise recovery, but the combination of carbs and protein in chocolate milk. Past studies involving recovery drinks with similar carb-protein ratios have yielded similar results. To improve your performance in your next hard workout (whether it’s four hours or 24 hours away), consume at least 12 ounces of chocolate milk or any beverage containing carbs and protein in a ratio between 3:1 and 4:1 immediately after the preceding workout. //MATT FITZGERALD
M l G
Get pro triathlete Melanie McQuaid’s winning mindset
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Hed Wheel Selector Free, iTunes.com
Are you the guy with several pairs of race wheels hanging in the garage? Race conditions influence wheel choice, so if you have to decide between a wheel with an ultra-deep rim and one with a moderately deep rim, the Hed Wheel Selector can help. The app, which factors your estimated speed, predicted wind speed and the course’s hills, recommends your best race-day weapon along with the estimated time savings. The answer isn’t always what you’d expect: Shallower wheels such as the Stinger 6 are best for very calm conditions, and moderate wind speeds favor a deeper wheel like the Stinger 9.
ISTOCKPHOTO.COM/SILBERKORN; NILS NILSEN; ISTOCKPHOTO.COM/TOMML
In the days leading up to a race, after I have had time to familiarize myself with the actual course, I start to rehearse the event in my mind the way I want it to unfold. I think positive thoughts about key sessions in training that I am happy with, workouts that build my confidence and positive thoughts about my fitness at the moment. Then I start to imagine how I would react if things don’t go as planned: the steps I would take to fix a flat or a chain, what I want to be thinking when I get back on the bike and get going, and whom I would be racing if I lost time. All the thoughts are positive and focused on how I would overcome any adversity. On race morning I give it one last rehearsal before I get out of bed, and then it is all a familiar process. I go through my race-morning routine thinking only positive thoughts and try to silence any negative ones that start to creep in. The best mental approach for me on race day is not to think about anything at all. I only think about what I need to do in that exact moment, not about what happened before or what’s going to happen next. My best races happen when I have a completely clear head and let my body do exactly what I have trained it to do, not letting my mind get in the way of it doing it at the highest intensity possible. Whenever I start to overthink or evaluate any races while I am racing, I start to distract myself with thoughts of what I need to do next: taking a drink, increasing my turnover, eating something, whatever will bring me back to the present moment. //MELANIE McQUAID
APP OF THE MONTH
TRIATHLETE.COM | August 2011
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photo: John Segesta
SOMETHING IN THE WATER. You’ve heard it a hundred times: bring your electrolytes, not just your water. Well, you finally did the old DROP > FIZZ > DRINK and now you’re feeling pretty well greased. Same amount of sleep, same stretch of road, same two packets of GU, but you’re holding it together better than ever, feeling so solid that you’re thinking race day might want to be right about now.
BREW MEANS PURE PERFORMANCE HYDRATION.
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What can BREW do for you?
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CHECKING IN
BACK POCKET
The strange things we stuff in our jersey pockets for a long ride
NEED TO KNOW
[ CLUB HUB ]
Smucker’s Uncrustables —Jennifer Purdie, contributing editor
A picture of my cat, Frodo, to cheer me up if the ride gets miserable. —Courtney Baird, contributing editor
Twizzlers: quick sugar and, more importantly, a mentally refreshing break from gels, bars and powdered drinks. —Aaron Hersh, senior tech editor
Cyclists Ahead! If you’re out doing hill repeats with a group and want extra protection from drivers, you can make your own custom traffic sign at Safetysign.com. Prices vary based on quantity and addons (like a post or reflective material), but start around $30. 24
SAN FRANCISCO TRI CLUB Located: San Francisco Founded: 2001 Members: 400 IF YOU HAPPENED to be strolling by San Francisco’s Aquatic Park April 2, you might have done a double take: Men and women wearing an assortment of tutus, jean shorts and lingerie were sprinting into the 50-something-degree water of the Bay. All those crazy people are members of San Francisco Tri Club, a 400-person team that trains in the Bay area. The April 2 Tri Not 2 Ralph workout—“emphatically not a race” according to TN2R co-founder Tracey McCormick—combines three of the most difficult local routes in swim-bike-run for a 65.7-mile day. It starts with a swim in the icy San Francisco waters, followed by a costumed 50-plus-mile bike ride to the East Peak of Mount Tamalpais (approximately 4200 feet of climbing) then a 14.2-mile Double Dipsea trail run (676 stairs and 4500 feet of elevation gain). The course is infused with special challenges, including
shooting and throwing things. “Over the past six years, Tri Not 2 Ralph has epitomized SF Tri Club culture: the pursuit of athletic excellence through pain, sweat, tears and costumes,” says McCormick. “If it’s not fun with friends, it’s just not worth doing.” The club puts on fun social events (’80sthemed track workouts, for example), but they also know how to train hard. Almost 40 athletes are doing an Ironman in 2011, and more than 75 members participated in the challenging Avia Wildflower Triathlon in April. Many more do local races such as Escape From Alcatraz, Ironman 70.3 Vineman and the Big Kahuna Triathlon. San Francisco has ample training grounds, and with its signature 60-degree weather, the SF Tri Club can train nearly year-round outside. They have coached track and spin sessions but every other swim, bike and run workout is volunteer/member-led. //JENÉ SHAW
Be the Face of PacificHealth Labs! PacificHealth Laboratories is searching for a triathlete to be the face of its newest product, Accel Recover, a nutrition bar specifically designed for maximum muscle recovery. The grand-prize winner will be featured in a full-page ad in the January newsstand issue of Triathlete, and he or she will also receive $1,000 worth of PacificHealth Labs products. Among the company’s existing pro reps are Dave Scott, Pip Taylor and Leanda Cave. Four top finalists will receive $500 worth of PacificHealth Labs products. To enter, go to Accelrecovertriathletesearch.com between June 15 and July 30. From Aug. 1 through Sept. 15, 2011, triathletes can vote online for their favorite. The new face of Accel Recover will be announced Oct. 15, 2011.
"If you think the only difference between gels is taste... better think again." Pip Taylor, Professional Triathlete/Nutritionist
YOUR FACE HERE
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.
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Swim, Bike, Run...Sip We’ve noticed a trend at the wine store lately: bicycles on labels. We were curious how these wines measured up, so we got the expert opinion from San Diego Sommelier Jesse Rodriguez. As the wine director at the prestigious Grand Del Mar’s restaurant, Addison, he oversees a 35,000-bottle collection. All three bottles fall in the wallet-friendly range of $8–12. Rodriguez concluded that they were all good quality, value and bang for the buck.
top TWEETS Following our favorite pros on Twitter makes for some entertaining reading @simonwhitfield
staff favorite!
ITU star and two-time Olympic medalist Simon Whitfield has a barista miscommunication while at Macy’s coffee in Tucson, Ariz.: “I’m sure I said ‘Simon’ but she wrote down ‘Zyman’ so for today please call me Zyman Zhitfield”
@paulanewbyfrase
Cono Sur Merlot
Red Bicyclette Pinot Noir
Cycles Gladiator Cabernet Sauvignon
Tasting notes: Plush red and black fruit, mocha and cocoa, with subtle leather. Staff says: Thumbs up. It’s smooth from start to finish. Out of the three wines, Rodriguez says this was the most versatile. Pair it with: Pork loin or seared steak. Rodriguez would cook a pork loin with sautéed spinach or broccoli rabe, pine nuts, garlic confit and thyme.
Tasting notes: Prominent red currant, cranberry, tart Bing cherry. Staff says: A lot lighter and more juice-like than your average pinot. Pair it with: Salmon, which is an oily, dense fish. Or try it with fettuccine with basil and cherry tomatoes. “Tomatoes are naturally acidic, and pinot noir is probably the most acidic wine,” Rodriguez says.
Tasting notes: Licorice, plum and blackberry, with a woody finish. Staff says: The dry-mouth sensation that comes from the wood is intense, but it’s bolder and more flavorful than the pinot. Pair it with: Tri tip. Or, because it’s an $8 bottle, Rodriguez says to “go budget all the way.” Cook a meal with lentils, barley or couscous.
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Even Ironman legends like Paula Newby-Fraser overindulge their sweet tooth: “Inhaled a bag of Swedish Fish like a turbo charged vacuum. @auzzieluke [Luke Bell], why did u ever introduce me to the fish diet?”
@cour10ay Inside Triathlon magazine columnist Courtenay Brown’s at-home transition: “Change wheels, change brakes, change socks, change vest, pee again. And this one-woman herd of turtles is finally off.”
@jarrodshoemaker American ITU standout Jarrod Shoemaker confesses: “Recorded the royal wedding so I can scout the [ITU Olympicqualifying] London WCS course.”
triathlete.com | August 2011
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WINNING FORMULA CREATING THE WORLD’S FASTEST ROAD BIKE REQUIRED A NEW FORMULA FOR LIGHT WEIGHT, STIFFNESS, AND AERODYNAMICS. SPECIALIZED LEFT THE WORLD OF CYCLING AND TOOK THE VENGE TO McLAREN, WHERE WE APPLIED MATERIALS, TECHNOLOGY, AND MANUFACTURING METHODS NORMALLY RESERVED FOR A DIFFERENT KIND OF RACING. SOLVE THE FORMULA AT VENGE.SPECIALIZED.COM
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London World Championship Series Preview on AuGust 6 and 7, athletes will
Is Muscle Cramping Unpreventable?
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ITU triathlon, which is draftlegal, is tactical bike racing and triathlon rolled into one. And while some claim that draft-legal triathlon isn’t “real” triathlon, the sport’s kings—including Great Britain’s Alistair Brownlee, the 2009 world champion, and Spain’s Javier Gomez, the 2010 world champion— would beg to differ. They’re known for hammering the swim, bike and run and could give any single-sport athlete a run for their money.
istockphoto.com/ martin-dm; Delly Carr/triathlon.org
Researchers at the University of Cape Town, South Africa, recently measured hydration and blood electrolyte levels in 200 triathletes before and after an Ironman triathlon. They found no correlation between changes in hydration status or blood electrolyte levels during the race and the risk of muscle cramping. These findings add to mounting evidence that dehydration and electrolyte depletion do not cause exercise-induced muscle cramping, as was once believed. So what does cause them? The 44 subjects who cramped during the race tended to be faster than those who didn’t and were much more likely to have cramped in past races. These correlations suggest that cramping results from a combination of an innate susceptibility and unusually high levels of exertion. If you are unlucky enough to be susceptible to muscle cramping, you probably know it. And if you are, your focus should probably be on having a plan to deal with cramps when they occur (immediately stopping and massaging the affected muscle seems to be the most effective treatment) instead of on trying to prevent them. //Matt Fitzgerald
race on the same course as the 2012 London Olympics at the ITU’s Dextro Energy Triathlon ITU World Championship Series event. Most countries, including the U.S., are using it as an Olympic Trials of sorts to qualify athletes for their Olympic teams. In other words, it’s the first of only a few opportunities for athletes to automatically qualify for the Olympics—and a bad race in London could mean that an athlete is left at home. Given that there’s so much riding on the race, triathlon fans Jarrod Shoemaker are in for a treat. Not only will hopes to earn the men’s and women’s fields a spot on Team USA for the 2012 be two of the strongest ever asGames. sembled in history—with several world and Olympic champions and medalists toeing the line together—all the athletes will be rested and ready to race hard. In the American field, look for Matt Chrabot, the top-ranked American on the ITU circuit last year; Hunter Kemper, a threetime Olympian who battled injury last year but who won the Ishigaki ITU Triathlon World Cup in April; Greg Bennett, an Australia native who competed in the Athens Olympics and who now competes for the U.S.; and Jarrod Shoemaker, a Beijing Olympian and one of the fastest runners on the ITU circuit, to duke it out. Due to a complicated Olympic qualification system, they’ll compete for what could end up being only two spots available to the U.S. men. On the women’s side, Sarah Haskins, a 2008 Olympian and one of the best swim-bikers in triathlon; Laura Bennett, who finished fourth at the Beijing Olympics; Sarah Groff, who barely missed out on the Olympics during the last go-round; Gwen Jorgensen, USA Triathlon’s 2010 Rookie of the Year; and Jillian Petersen, winner of the 2011 Miami International Triathlon, will battle for one of three spots. And there’s always a chance that an unknown athlete will have the race of his or her life and qualify when no one was expecting it. You can watch the race live on Triathlonlive.tv, or check local listings for reruns on Universal Sports. //Courtney Baird
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Versatile and form flattering, the Comp Tri Singlet + Short utilise SBR SKIN X fabric for an unparalleled quick drying + breathable result out of the water, while flatlock seams, streamline cut and the addition of LYCRA® fibre work to enhance comfort and freedom of movement. The Singlet’s semi lock zip controls air flow and SENSOR MESH X ventilation panels promote airflow in regions requiring it most.
Comp Tri Singlet + Comp Tri Short
DISTRIBUTED BY
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Shady Business
Unfortunately the trendiest, most technologically advanced sunglasses aren’t made to look good on everyone. By choosing a pair of shades that best fits the width of your face, you’ll be able to focus on your training and look good while doing it.
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NARROW FACES 1. Ryders Tweaker SL $59.99 These speckled frames have tight temples to fit smaller heads and come with three lens options. Ryderseyewear.com
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2. Native Apex $109 Made specifically for extra-small faces, these shades come with an interchangeable lens for darker days. Nativeeyewear.com
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3. Tifosi Tyrant $69.95 These sturdy sunglasses go from “backcountry orange” to brown depending on the light. Tifosioptics.com
MEDIUM FACES 4. Rudy Project Rydon $209.99 The rugged yet flexible Rydon is available in more than a dozen color combinations; shown here with photochromic clear lenses. E-rudy.com 5. Tifosi Vogel $69.95 Red “fototec” lenses go from light to dark in about 10 seconds, and adjustable ear and nosepieces allow a perfect fit. Tifosioptics.com 6. Oakley Miss Conduct Brown Sugar $140 Ladies will love these womenspecific polarized shades because they’re practical for training while still being stylish. Oakley.com
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WIDE FACES 7. Rudy Project Gozen $179.99 The Gozen has full, almost gogglelike coverage and eight flashy color combinations to choose from. E-rudy.com 8. Native Endo $129 Vent holes on the top of each side make the Endos breathable, and they wrap around the head really comfortably. Nativeeyewear.com
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9. Specialized Arc-X Optics $155 Made of stainless steel, these glasses are super-lightweight, and the flexible arms fit wider faces well. Specialized.com
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NILS NILSEN
// JENÉ SHAW
TRIATHLETE.COM | August 2011
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WINNER OF “THE MOST INNOVATIVE PRODUCT OF THE YEAR.” 2010 Most Innovative Product of the Year, Triathlon America.
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Ch-ch-ch-Chia: The Nutritional Knockout You Don’t Want to Ignore Not yet on the chia seed bandwagon? It might be worth balding your chia pet for the sake of your health: The seeds of those entertaining plants are the highest whole-food source of the omega-3 fatty acid alpha linolenic acid (ALA), the fat credited with everything from better heart health to slimmer bellies. Two tablespoons contain nearly 5000 mg of ALA; that’s twice as much as flaxseeds have. An ounce of the seeds also packs 4 grams of protein and 11 grams of fiber. And yes, they’re also the seeds you read about in Born to Run that are reported to fuel the ultra-running Tarahumara Indians. Most people get too much artery-clogging saturated fat and not enough healthy omega-3 fat, and this is an easy way to restore the balance. So what do you do with them? Use them like sesame seeds. Sprinkle them whole onto blanched green beans, watercress and cucumber salads, Asian noodle salads, or poached chicken and spinach salad. Use “chia gel” to thicken soups, smoothies, dips—or to take some calories out of cakes. Mix 1/3-cup of seeds with about 3 cups water to make a gellike substance. When researchers used this gel to replace a quarter to about half of the oil or eggs in cake recipes (replace it gram for gram by weight), it reduced the calories and fat without a taste compromise. Go basic. Spoon them onto your cereal or yogurt, or even roll banana slices in them. //Marty Munson
Most athletes might think that con-
tinuing to train after a peak race while in top condition will get them closer to their goals. In reality, a midseason break could be the best “training” you do. It’s vital for your physical and emotional longevity in triathlon, which is different from other sports. Triathlon is a lifestyle that requires the time to prepare, train and recover for the three different sports. In addition to the physical recovery gained from a midseason break are the psychological rest and refocus benefits. Professional athletes who race yearround have been incorporating midseason breaks into their racing season for years. Ironman champion Linsey Corbin took a midseason break prompted by coach Matt Dixon after her win at Ironman Coeur d’Alene, which prepared her for her second successful Ironman podium finish. It’s not just useful for professionals toeing the line of multiple longcourse triathlons in a year; age-groupers are often putting in similar hours of training and racing time, thus needing the same amount of rest. Here are some ways a midseason break is beneficial for any triathlete. The ability to peak for multiple races. Whether you’re a pro like Corbin or an age-grouper, it opens up the door for peaking for multiple races. The time to refocus. Putting the training on hold allows you to remind yourself why you are committed to your triathlon lifestyle and what you gain from being a triathlete.
Rebuild your body into a stronger and healthier one. Taking a solid break after your period of training, tapering and racing makes you less susceptible to injury while fully rebuilding your body in preparation for your next training and racing block. An opportunity to analyze and evaluate your season so far. Day-in and dayout training blinds you from objectively analyzing how your season and training has progressed. You will realize the good and the bad of the season so far. Catch up on life. You can finally tend to those obligations and projects that have been weighing you down, or enjoy that family vacation. It helps with peace of mind and peace within the family. How do I incorporate a break during the race season? The best time to take a midseason break is right after a peak race, whether it’s sprint or iron-distance. Try to plan your racing so that you can conveniently take your break and enjoy other life obligations that make training close to impossible. A midseason break can be anywhere from a week up to two weeks. You can still be active, but don’t do any hard training or intensity work. Just remember not to jump in where you left off when you get back into training. You’ll need to build up again, but chances are, you haven’t lost as much as you think you have. In fact, it won’t take you long to see how much you’ve gained from taking that midseason break. //Mackenzie Madison
istockphoto.com/ka-ching
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Take a Midseason Break
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(S ss) Pro Race Tips
Tyler Stewart isn’t afraid to be honest when it comes to race advice. As a pro triathlete with multiple top-five Ironman finishes—including a 2009 Ironman Coeur d’Alene win and a 2010 Ironman Cozumel runner-up finish (and bike course record of 4:47)—the Luna Chix Pro Team member has acquired a few helpful tricks. “Don’t come dressed like you’re ready for battle.” Keep your transition bag contents simple to avoid confusion in transition. Stewart says to bring your favorite socks, not three pairs. “Think of your bike as a rolling buffet.” Even though road cyclists mock her for her bento box, Stewart knows the importance of getting in calories in preparation for the run. Bonus timesavers: Before the race, roll your energy bars into balls and put them in a plastic bag to avoid the unwrapping hassle. Tape salt tablets to your bike with electrical tape. “I don’t care about my chamois; I care about my lady friend that has to sit on that saddle for hours.” Stewart uses petroleum-based Aquaphor or Bag Balm instead of expensive chamois cream, which typically wears off faster, to maintain the integrity of the chamois. “I can buy a new pair of cycling shorts, but I can’t replace my body parts!” “Wearing a black hat is like wearing a solar
panel on your head.” Stay cool with a white hat. “I like black as much as any girl, but when it’s 85 degrees and you’re pounding the pavement for hours, it’s friggin hot!” That being said, Stewart also advises against all white. “It shows everything.” “Ladies, we are blessed with sports bras, also known as ‘ice pockets.’” If there’s ice on the course, women can take advantage. Stewart says a sports bra also serves well as a “storage bin” for Clif Shot Blocks or salt tablets on the run, or an iPod or cell phone carrier while training. “A really good time to pee off the bike is when a competitor is trying to draft off of you.” Stewart gets annoyed with people who “don’t do their homework.” “You want to cheat, you get peed on!” “Instead of waiting until an hour before the race, apply sunscreen after your shower the night before.” That will give it all night to absorb into your skin and you can reapply in the morning. (Stewart also brings her own Sharpie to avoid smeared body markings.) //JENÉ SHAW
RICH ADAMS | VIVIDNOTION.COM
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TRIATHLETE.COM | August 2011
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Triathlete’s Guide to Going Green
We’ve compiled a collection of ecologically focused products and organizations with practical environmentally friendly tips, all united by the common thread of multisport. Go get your green on! BIKE GREEN • Buy the ultimate green bike: a Renovo Hardwood Bicycle is made with a custom, lightweight, hollow frame crafted from woods and bamboo. The company’s TT bike even made its way down the Queen K Highway during the 2010 Ironman World Championship. Renovobikes.com
fabric scraps into cycling, running, hiking and yoga gear; or Endurance Conspiracy, a lifestyle apparel project founded by members of the DeBoom family (including former pro triathlete Tony and two-time Ironman World Champion Tim). Greenlayersports.com, Atayne.com, Enduranceconspiracy.com
• Get your carbon frames from Trek, which recently instituted an innovative carbon recycling program, reclaiming carbon scraps and warranty frames. Plus, the company already uses entirely renewable electric power, advocates efficient shipping methods and offers employee incentives for carpooling and bike commuting. Trek.com
• Use an earth-friendly detergent for all your dirty duds such as GrabGreen’s non-toxic, biodegradable formula. Also: Conserve energy—and extend the life of your gear—by washing with cold water and line-drying. Grabgreenhome.com
• Donate your used tubes to Seattle-based Alchemy Goods, which will convert them—along with other inner tubes, vinyl advertising banners and used seatbelt webbing from junkyards—into various über-hip items including backpacks and messenger bags. Alchemygoods.com WEAR GREEN • Train or relax in apparel from companies such as Greenlayer Greenlayer, which uses all recycled and/or sustainable materials; Atayne, which turns plastic bottles and
RUN GREEN • Run in eco-friendly sneakers like Brooks’ Green Silence ($100) with its biodegradable midsole, waterbased adhesives, soy-based inks and 75 percent post-consumer recycled materials. Newton Running also sports a number of environmentally friendly shoe and packaging attributes, such as 100 percent recycled yarn laces and webbing material, the elimination of hang-tags and 100 percent post-consumer recycled shoeboxes. Brooksrunning.com, Newtonrunning.com Continued on next page
Renovo Hardwood TT bike
The UC San Diego Triathlon Team is on a mission to be the world’s first sustainable triathlon team. They’re committed to becoming carbon-neutral and working with
environmentally responsible sponsors. They’ve hosted two sustainable races and have worked with the UCSD School of Engineering to design and prototype energy-generating training equipment.
ISTOCKPHOTO.COM/IADAMSON
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• Donate your old shoes to Soles4Souls, an organization that provides new and used footwear to people in need. Soles4souls.org • Hold valuables in an Armpocket ($26.95–$34.95), a sweat-proof holder made with recycled water bottles and natural bamboo rayon. Armpocket.com
from an enviro-posh headquarters in Emeryville, Calif. The Clif offices utilize solar technology, repurposed materials—from reclaimed wood to worn blue jeans—and predominantly natural light. Clifbar.com • Pick up discarded energy bar and gel wrappers on your rides and runs. Race green
Fuel Green • Go bulk with energy gel (both Hammer Nutrition and Carb Boom! offer 24–26-serving bottles) and carry it in reusable flasks from either FuelBelt or Nathan Sports. Fuelbelt.com, Nathansports.com • Caffeinate with Coffees of Hawaii, a company that uses locally grown beans processed on the Hawaiian islands. Owner Albert Boyce is an avid Ironman competitor—you’ll meet him in Kona if your pre-race swim practice includes a stop at his floating espresso bar boat. The company hopes to harvest its first certified organic crop in 2012. Coffeesofhawaii.com • Chow down on Clif Bar & Company products knowing that they come
Recycle bags, bibs, cups and promotional materials from races. Reuse plastic race bags for wet gear storage. Turn your old cotton race tees into bike rags or donate them to charity. Carpool to training venues and races when driving is a must. 38
• Opt for paperless options whenever possible for race registrations and travel documents. • Purchase carbon offsets to minimize the impact of race travel. Terrapass guides you through the process and calculates your personal carbon footprint. Terrapass.com • Sign up for races subscribing to a green philosophy. Athletes for a Fit Planet helps race organizers produce environmentally responsible events. This includes the use of bulk water coolers on course, reusable finish line bottles and goodie bags, paperless race communications, creating athlete carpool programs and much more. The Council for Responsible Sport (also known as ReSport) partners with Fit Planet’s pledge program to offer graded certification levels to athletic events based on their implementation of green standards. The Freshwater Trust Portland Triathlon and New York’s WoolSports Musselman Triathlon are exemplary members. Afitplanet.com, Resport.org • Finally try an Xterra race! The Xterra Eco Team engages off-road triathletes in pre- or post-race work parties to preserve the natural environment in host communities. This athlete-initiated program organizes ecological restoration work parties, trail cleanup campaigns and gear recycling programs. Xterraplanet.com When you’re done reading, recycle this magazine! Or try our digital or iPad edition. // Holly Bennett
triathlete.com | August 2011
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at the races
Memorial Hermann Ironman Texas May 21, 2011 – The Woodlands, Texas — 2.4-mile swim, 112-mile bike, 26.2-mile run
Men 1. Eneko Llanos (ESP) 8:08:20 2. Timothy O’Donnell (USA) 8:09:50 3. Luke Bell (AUS) 8:12:22 woMen 1. Catriona Morrison (GBR) 8:57:51 2. Kelly Williamson (USA) 9:07:54 3. Sofie Goos (BEL) 9:12:53
Eneko Llanos
Tim O’Donnell and girlfriend Mirinda Carfrae hug at the finish line.
Catriona Morrison
Did you know? A.J. Baucco, in the M25–29 age group, had the fastest bike split of the day—4:11:35— more than three minutes faster than super-biker Chris Lieto. Baucco and Lieto both DNF’ed due to injury.
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My game plan was just stick to my nutrition plan and shadow Eneko. I knew he was gonna be the guy to beat. It’s my first Ironman, but I race to win, so I had to stay with him on the bike if I wanted to win.” — Tim O’Donnell
Escape from Alcatraz Triathlon June 5, 2011 – San Francisco — 1.5-mile swim, 18-mile bike, 8-mile run Men 1. Andy Potts (USA) 1:59:45 2. Bevan Docherty (NZL) 2:00:19 3. Matt Chrabot (USA) 2:00:25
woMen 1. Nicky Samuels (NZL) 2:13:13 2. Leanda Cave (GBR) 2:17:34 3. Becky Lavelle (USA) 2:19:21
Did you know?
Andy Potts
Nicky Samuels
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The first amateur woman across the line was 16-yearold Hannah Rae Finchamp in 2:35:25, placing 12th out of the women.
“On the Belle [ferry] this morning, I could smell and feel the energy. Rather than look down at the water at the start, I like to look up and see two levels of athletes. We’re all crazy.” — Andy Potts
To see more race results and photo galleries, scan this barcode with your smartphone or go to Triathlete.com/attheraces. 40
Nils Nilsen; brightroom.com
triathlete.com | August 2011
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Photo: Larry Rosa
REVOLUTION IN SPEED Experience FirecrestTM technology with the 404 and 808 wheelsets in Tubular or Carbon Clincher.
When you combine cutting-edge mathematics, world-class supercomputers, and Zipp’s supremely creative engineers, you end up with some bold ideas. Like inverting what was already the world’s fastest aero rim shape to achieve smoother airflow around the entire wheel – not just the leading edge. | Based on that revolutionary concept, Firecrest wheels reach unprecedented levels of performance, stability in crosswinds, and road feel.
1.800.472.3972 | zipp.com
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Power Pacing for Winning Performance
You rely on a power meter in training
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For most age-group athletes we prefer to use a combined cycling/running field test (discussed in last month’s column). Factor in the length of the race. Find the correct percentage of your maximum sustainable power for each race distance. The shorter the race, the harder you can ride. In sprint triathlons you can ride up to and above your average power from the field test. As events get longer, the gap between your race power and your maximum sustainable power needs to increase. Narrow your race pace range. Rather than arriving at a singular power number for pacing, look for a range that spans 10–15 watts. Racing history: Look at the power files from your best overall performances, not just your best bike splits. Course demands: The harder the bike
course, the harder you’ll have to ride. If you’re expecting heavy winds, prolonged climbs or endless rolling hills, bring the bottom of your race power range up by 10 watts. If the run course is particularly difficult, consider taking 5–10 watts off the top of your race power range to save energy. You can gain more time with a great run on a difficult course than you will lose through a moderate reduction in pace on the bike. Weather: In hot and humid conditions, you’re going to want to take 5–10 watts off the top of your race power ranges. Dialing back the power makes it easier to control core temperature, stay hydrated and conserve energy for a hot run. Test your race power ranges. From eight weeks to four weeks before your race, include race-pace tests during your longest weekly ride. Hold your goal pace for 15 minutes for a sprint, 30 minutes for an Olympic, 45 minutes for a halfiron and 60 minutes for an iron-distance race. Since these tests are shorter than your race distances, they will likely seem a bit slow or easy. It’s when they feel hard that you should be concerned and make adjustments. Power pacing for triathlon comes down to a blend of science, experience and experimentation. But when you get it right, power pacing can set you up for a fantastic run. Nick White co-wrote this article and is a premier coach for Carmichael Training Systems (CTS). Chris Carmichael is the founder and head coach of CTS, the official coaching and camps partner of Ironman. Visit Trainright.com.
John segesta; nils nilsen
to ensure that you’re challenging yourself appropriately; on race day your power meter can double as a powerful pacing tool, as long as you view the data from a different perspective. While preparing for races, you spend a lot of time training at intensities meant to improve your sustainable power at lactate threshold. But your pace on race day shouldn’t be as fast as you can go from T1 to T2. To achieve the perfect race performance, you need to achieve a balance between going fast on the bike and saving energy for the run. This is how to find your optimal pace strategy using a power meter: Determine your maximum sustainable power output. There are a number of methods for determining an athlete’s maximum sustainable power output.
by chris carmichael
triathlete.com | August 2011
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THE MOST
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1st 2011 Ironman Port Macquarie 70.3
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RACING WEIGHT
Beware the Weekend Binge BY MATT FITZGERALD
weight during the workweek but not on weekends because they binged. While they succeeded in losing 8 percent of their body weight on average by the end of the year, it was estimated they would have lost almost twice as much weight if they had eaten consistently seven days a week. The problem is not that we tend to eat more of the same foods on the weekends. Rather, we indulge in foods and drinks that we don’t consume during the week: buttered popcorn at the movie theater, a couple of cocktails with a heavy restaurant dinner, and so forth. What makes triathletes different from dieters is that triathletes do a lot of exercise, and typically do the most exercise on Saturday and Sunday. Because they burn the most calories on the weekend, triathletes often assume it’s OK for them to relax their normal dietary standards and eat whatever they feel like having. The catch is that it’s all too easy to overcompensate. Suppose you normally work out for 45 minutes on Wednesdays and 75 minutes on Saturdays. Those extra 30 minutes of swimming, cycling or running will burn an extra 400 calories, or
Be aware Weight management is a numbers game. To lose weight, you need to take in fewer calories than your body burns each day. And to do that, it’s helpful to know how many calories you’re consuming and burning. Next weekend, use online food calorie resources such as Calorieking. com and online calorie burn calculators such as Caloriesperhour.com to determine if you are in fact taking in more calories than you’re burning over the weekend. If you are, make some adjusts to your food choices to put the totals in a more favorable balance. Spread out your treats It’s not that you can’t have the occasional treat such as a bowl of ice cream or a glass of wine. You just need to avoid packing them all into two days of the week. Research shows that the most successful weight managers eat most consistently throughout the week. To improve your dietary consistency, follow the one-in-10 rule: Allow one of every 10 foods or beverages you consume to be whatever you want, whether it’s Wednesday or Saturday.
NILS NILSEN; GETTYIMAGES.COM/STUDIO 504
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DIETERS OFTEN DREAD the Monday weigh-in. On any other day they look forward to stepping on the bathroom scale in the morning. But Mondays are different. All too typically, Monday’s number is larger than Friday’s. A week’s worth of progress toward their body weight goal has been reversed over the weekend. Studies confirm what dieters experience. A 2008 study by researchers at Washington University School of Medicine in St. Louis found that men and women on a one-year weight-loss program lost
thereabouts. Now suppose you reward yourself with a bowl of ice cream after lunch and two glasses of wine with dinner. Those indulges will add about 600 calories to your normal intake. Not good. How can you avoid letting weekends sabotage your effort to attain your optimal racing weight? Two ways.
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TOUR GUIDE
Lake Taupo
Taupo, New Zealand
The backdrop for Ironman New Zealand and ‘The Lord of the Rings’ is fantasy come to life. By Holly Bennett
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city traffic and get your left-side-driving bearings—transfers you to Taupo (population 22,000). Along the way you’ll pass through a variety of villages, with plenty of roadside pit stops for a wake-up espresso or a traditional meat pie snack. Taupo town center boasts several blocks of bustling café-lined streets. The vibe is Euro-cool meets down-under casual, and your greatest challenge will be deciding which of the welcoming eateries to sample. Body Fuel Café is an obvious favorite with a line that reaches out the door. The chef crafts wholesome, local ingredients into breakfast flavors you’ve only dreamed possible. Try the tall bowl of scrambled eggs fluffed with smooth feta, garnished with garden-grown ba-
sil, tomato, avocado and Bermuda onion, partnered with whole-grain toast. You’ll swear the chicken put her every effort into laying the freshest eggs especially for you. There’s rarely an empty seat at this bustling bistro, which caters to the gluten-free and vegan crowds, too. Another hotspot is Coffee Plus Café, serving up a killer open-faced grilled chicken sandwich, augmented with brie, field greens and colorful shredded carrots and beets. Or, sample a kebab from any number of lunch counters along Taupo’s downtown streets (my favorite: Café Levant). If a sweet treat is in order, the frozen yogurt blended with chopped fresh fruit from Tank Juice Bar will finish off your meal in low-fat, guilt-free style. A delicious downtown dinner awaits at Taupo’s Waterside Restaurant & Bar, a casual yet upscale lakeshore establishment. Kick off the evening with your choice of Kiwi-themed cocktails, including Taupo Sunset, Southern Cross or North Island iced tea. Carnivores will delight in the beef tournedos atop
HOLLY BENNETT
New Zealand hire “campa” vans and tour as much of the magical North and South Islands as possible. And while exploring the “land of the long white cloud” (the meaning of the country’s Maori name, Aotearoa) has its merits, honing in on a single small town’s charm can be equally rewarding. Smack in the middle of the North Island sits Taupo, home to the famed Ironman New Zealand and two of the country’s endurance sports superstars, the Docherty siblings (brother Bevan, two-time Olympic triathlon medalist, and sister Fiona, pro triathlete-turnedmarathoner). An “easy peasy” 3.5-hour scenic drive from Auckland International Airport—once you move beyond
MOST TRAVELERS TO
The delicious fare at Body Fuel Cafe
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TOUR GUIDE
sautéed spinach and horseradish mash, or the lighter but no less elegant grilled New Zealand lamb salad enhanced with feta, cherry tomatoes and a roast cashew and mint dressing. The vegetable lasagna more than satisfies the vegetarian palette, brimming with buffalo mozzarella, garden-fresh squash, oven-dried tomatoes and a roast bell pepper sauce. A five-minute drive from downtown will land you at the Hilton Lake Taupo, a posh home base for your getaway. Perched atop the Napier-Taupo Highway hill, a short but steep climb that leads out the Ironman bike leg, the Hilton offers numerous rooms and luxury apartment suites, a relaxing infinity-edge pool and accompanying spa, and decadent dining at the onsite restaurant, Bistro Lago. If in-town convenience is more your cup of tea, book a stay at the Suncourt Hotel, where you’ll find comfy studio-style
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Tongariro Domain, or park, is located in downtown Taupo.
160 kilometers. Though challenging, it’s not as hilly as you might imagine—Lake Taupo is 357 meters above sea level and the ride climbs to 650 meters at its peak. For truly outdoorsy types, plan an all-day adventure to the Tongariro Alpine Crossing. Widely touted as the best one-day trek in New Zealand, Tongariro’s otherworldly scenery provided the setting for “The Lord of the Rings” film trilogy. You, too, can climb “Mount Doom.” Expect the entire 18.5-kilometer hike to take seven to nine hours and be prepared for steep slopes, unpredictable weather and transcendent vistas.
A view with your vino Try the lounge at the Hilton Lake Taupo, a southern veranda-style bar where you’ll quickly unwind in sunset’s glow. Hilton.com/laketaupo Whitewater thrills A Taupo must, the Hukafalls Jet boat takes you on a hair-raising 30-minute ride to the base of Huka Falls. Hukafallsjet.com High-flyin’ chills Choose the hand splash or the full body dunk; either way, Taupo Bungy will get you wet—once they’ve coaxed you off the cliff. Enjoy the heart-racing thrill and inverted view, or try the slightlyless-insane Taupo Cliffhanger extreme swing. Taupobungy.co.nz A soothing soak A post-adventure spa bath is possible in paid locations throughout Taupo. But follow the advice of locals and soak for free. Take Tongariro Street from town, turning right on Spa Road. Take the first left after Taupo Bungy’s sign; continue down to the parking lot and follow the walking path to the river and tiered thermal springs. (Be prepared to change into your suit surfer-style, underneath a towel in public.) A scone to remember Grab one of Body Fuel’s homebaked scones, full of fresh date chunks and orange citrus zest. A takeaway “flat white”(a popular espresso drink, smaller and stronger than a latte and smoother than a cappuccino) completes your mini-meal, the perfect snack for wandering the lush pathways of Tongariro Domain (directly across the street). 67 Tongariro Street, Taupo Two-wheeled tech support The Avantiplus Taupo Corner Shop serves your every cycling need. Avantiplus.co.nz/taupo To arrive in style With easy access from Auckland Airport and the kindest prices in the country, Jucy Rentals has your car or “campa” of choice. Jucy.co.nz
HOLLY BENNETT
rooms with lake view decks, all within walking distance (0.3 miles) of town. As easy as it would be to lose your days in the allure of Taupo’s café society, the true adventures await outdoors. To fuel your multisport interests, nothing beats a swim in the lake itself, the largest freshwater find in Australasia. Hop in at multiple spots along the shore, or from the Yacht Club where Ironman kicks off, and enjoy what is likely the cleanest water ever to cross your lips. New Zealanders take deep pride in their natural environment. Aesthetics are important as well— even the trash and recycling bins are picturesque in this eco-rich region.
Lake Taupo welcomes fly-fishing and boating—or book a guided kayak tour to view the Maori Rock Carvings at Mine Bay, more than 30 feet high and only accessible from the water. The mighty Waikato River feeds into the lake; go a bit higher and you’ll find Huka Falls, the most visited natural attraction in New Zealand. The Spa Park Walk and connecting Aratiatia Rapids Walk follow the river’s course and provide a serene venue for lengthy trail runs, as well as spellbinding views of the rapids. Running is also encouraged lakeside, with a pedestrian path winding along the shore, amid fragrant eucalyptus groves and around quaint neighborhoods with uniquely appealing architecture. If cycling is on your agenda, tackle the looped course of the Lake Taupo Cycle Challenge (Cyclechallenge.com), a single round-the-lake circuit of approximately
TAUPO SHOUT-OUTS If you want …
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MY FAVORITE THINGS
Training Favorite spot to train: Walter Schroeder Aquatic Center, Milwaukee Favorite open water location: Lake Michigan Favorite race: USA Triathlon Elite Development Races. They’re close to home and give non-pros the opportunity to race in a draft-legal style format. Favorite pre-race meal: Bagel with Justin’s Nut Butter, banana or oatmeal with raisins, nuts and PB Hilly course or flat course? I like hilly courses because they pose a challenge. Race in heat or more temperate weather? Both are good because the heat is a challenge, but it’s easier to fuel in more temperate races. Drafting or non-drafting? Non-drafting! Favorite piece of gear: Timex Tap Watch—I love it! Favorite way to get through the pain of racing: I think of why I race and train—to glorify God, and to push others (and myself) to be our best. Proudest moment in triathlon: Representing the USA in the World University Games
Fuel Favorite post-workout recovery fuel: More Justin’s Nut Butter on a banana and PowerBar Protein Recovery drink Favorite fuel during a race: PowerBar drink Favorite workout fuel: PowerBar Protein Bites Favorite coffee: Alterra Favorite junk food: Ice cream!
Traveling Favorite city to race in: Every race has been in a new city, and I love the adventures because I’m able to experience new cultures every time I race. Favorite way to avoid bike fees: Smile or just drive my bike in my Honda Insight to the race if it is local. Favorite way to pass the time in a plane: Sleep, drink water, think about nothing for once, or read.
Home
Jorgensen burst onto the scene last year by finishing second at the World University Games with a run split that was two minutes faster than her nearest competitor. Now, USA Triathlon’s 2010 Rookie of the Year is a legitimate (and surprise) contender for a spot on the American women’s Olympic team.
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// COURTNEY BAIRD
PAUL PHILLIPS/COMPETITIVE IMAGE
GWEN JORGENSEN
Favorite book: The Bible Favorite charity: Boys & Girls Club Favorite type of music? Country, pop, alternative Who inspires you? My family—they are hardworking, down-to-earth and incredibly giving. Favorite pro triathlete: Sarah Haskins has helped me out in workouts, races and in my big-picture training. She’s awesome (along with the many other pro triathletes). If you weren’t a professional triathlete, you’d be? CPA tax accountant and professional eater
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dear coach
Got Power? At what point am I “ready” for a power meter? While power meters have historically appealed to highly skilled athletes (who typically have some cash), their application is as relevant, if not more so, to athletes at a lower level of experience. The key is to ensure you understand how to utilize them effectively in your training and racing. I foresee power meters becoming as common as GPS pace in running, which is now the norm for many runners. Make the data relevant: There is certainly a learning curve that comes with using power in cycling. To gain some specificity in training I would suggest frequent field tests, which provide insight into power you can maintain relative to heart rate and perceived effort. These can act as benchmarks for progression and even help monitor fatigue. Avoid the pitfalls: Don’t use a power meter as a measure of success or failure, or approach each training set as a chance to better yesterday’s watts. I see many athletes ignore how training feels and become a slave to the numbers. Used within a smart plan, a power meter is one of the best learning tools— it can help you avoid mistakes and steepen the learning curve. For me, the sooner the better!
As a coach, how do you approach telling an athlete to lose weight? This is, of course, highly sensitive but achievable. For endurance athletes, a restrictive diet seldom yields positive results, especially as their usual inclination is to restrict calories during and following workouts. This is highly corrosive and stressful, and always leads to disastrous results. In fact, when working with athletic people on improving body composition, the normal prescription often involves getting them to eat a little more (at the right time) and train a little less. Taking them away from a high-stress environment often helps the body find a natural balance. It’s critical for coaches to approach the subject as a part of the overall plan, in the vein of education, versus singling out weight as a specific problem. It’s seldom an exclusive issue, and normally a result of some global bad habits. How direct you are as a coach is highly dependent on personality, and any good coach cannot have just one style of communication and feedback. This is the art of coaching.
by matt dixon
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This is a tough question to answer as, for an Ironman, you need to have a high level of general fitness to perform well. It’s true that your running performance (off the bike) will somewhat depend on how much the bike took out of you, so solid cycling fitness, as well as proper pacing, is key. It’s also true that fitness gained on the bike translates better to running that any running fitness does to the bike. For this reason, much of your focus should be making the bike leg as strong as possible. But it would be silly to deemphasize running. However, one element of running that is generally overvalued is the long run. Some long runs are needed, but completing a two-hourplus run every week is not necessary or beneficial. It is more important to run frequently, with plenty of pacespecific (or above) intensity.
nils nilsen; larry rosa
Matt Dixon is an exercise physiologist, former professional triathlete, elite coach and the owner of the San Francisco-based coaching company Purplepatch Fitness.
What is more important for Ironman: cycling fitness or running fitness?
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ASK A PRO
W at ?
Becoming a professional triathlete fulfilled McGlone’s childhood dream of going to the Olympics.
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ing as a professional athlete was spent in the walk-in clinic being treated for bedbugs and calling the fumigator. While my college friends were growing up, getting married, acquiring 401(k)s and mortgages I was living the dream, in all its brokeass, spandex-covered glory. The title “professional athlete” sounds so much more glamorous than the reality—I would compare our daily routine more to that of a construction worker than an NBA star. The training can be long and monotonous but that all fades away on race day. We love the feeling of toeing the line in the morning, full of nervous energy and anticipation of the day to come, a day that is still bright and full of potential. Over a career there will be many more losses than wins, but that feeling of winning a race is indescribable; without a doubt, the harder the struggle, the sweeter the victory. Being an athlete requires no small amount of faith—in yourself, your coaches, your training. It is possible to work hard all year and suddenly be sidelined by injury or illness. But along with that added responsibility and pressure comes the ability to influence and inspire others—a prospect more rewarding than I ever would have realized when I started. Every professional athlete has a shelf life; there is always someone younger, faster and hungrier waiting in the wings. One day I will be too old and slow to call sport my profession, and I hope my grandmother will still be around to see me grow up and get a “real job.” But as long as I am able, why do I do this sport? The really short answer: Because I can.
NILS NILSEN; COURTESY SAM MCGLONE
I watched the ’88 Olympics on TV when I was 8 years old and said, “I want to do that.” The long answer: I would call myself an accidental professional athlete. Sport was something well-balanced kids did after school; it never occurred to me that being an athlete might count as a career (to this day my grandmother still asks me when I am going to get a “real job”). The penny dropped during the summer after my first year of college when I was working 40 hours a week at a job I hated to bring home less than minimum wage ((much less). I won a local triathlon and made more money in two hours than I did during an entire summer. I was hooked. I vowed to train hard all winter so I could justify racing as employment the following year. A few years later I set out to fulfill my childhood dream of going to the Olympics. I was under no grand delusions that I might medal; making the team was a long shot at best. The first years were less than glamorous: Two of us shared a tiny one-bedroom apartment and a 13-year-old car. Half a dozen bikes littered the living room between an ancient television and a brown velour sofa of unknown origin. My second morn-
THE SHORT ANSWER:
BY SAMANTHA MCGLONE
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I’m a triathlete
Chris Harrison
‘The Bachelor’ host trains yearround—whether at home or on location in a tropical paradise. By Adam Elder
Each week he emcees the nation’s most popular
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workout faves
Favorite training spot: “In Bora Bora, we would literally walk out our door, dive into 30 feet of crystalclear water and swim as far as the eye could see. Talk about spoiled—we did two or three swims a day.”
Favorite pre-race meal: “My wife’s goulash. Pasta, turkey sausage, beans—high protein, high carbs.”
Favorite training music: “It varies—from U2 to Eminem to Jay-Z.”
Favorite post-race meal: “Usually it entails margaritas and Mexican food.”
Favorite post-race hangout: “We spend most of the day there. After the race they have a little brunch, the kids do a fun run and the families hang out at the beach. You’re in Malibu, California— where else would we go?”
ABC/CRAIG SJODI
televised courtship. But away from the cameras and millions of viewers of “The Bachelor” and “The Bachelorette,” host Chris Harrison quietly trains in the Santa Monica Mountains in preparation for the nearby Nautica Malibu Triathlon, which takes place on the road and ocean below. “I kinda got addicted to it,” says the 39-year-old riety of events so frequently, it’s a wonder Harrison of the annual star-studded race. still finds time to train—that is, until you consider Former “Bachelor” contestant Andy Baldwin, an his training grounds. eight-time Ironman finisher, led Harrison to triath“We travel to so many exotic places,” Harrison lon. “Most things happen because of the people you says. “We were just in Fiji, for example, wrapping run into, and I run into some amazing people,” says up ‘The Bachelorette.’ My wife loves to swim, and Harrison. “The more we talked, the more he talked that’s our morning routine when we’re on the road. me into it.” We use it as a training tool.” Triathlon wasn’t a monumental athletic leap for When he’s home in L.A., he’ll either ride the race the Texas native. Harrison “ran course itself, the Pacific Coast like crazy” playing soccer from Highway or the mountains “Even for a guy childhood through college, right outside his front door. For which he continues to play in Los who’s used to getting up runs, he sticks with the same Angeles. And he was comfortmountains, or a 4-mile loop in front of millions able on a bike and in the water. around a nearby lake. Leading of people and talking, Training-wise, working for up to the race, he does the full Disney (ABC’s parent com[triathlon] is intimidating.” swim once a week but also inpany) has lesser-known perks. corporates brick workouts. The company has its own triathlon team, which “When I’m working out I feel better,” Harrison works particularly hard on helping people oversays. “I try to stay as fit as I can because I’m on TV come newbie jitters. “Even for a guy who’s used to and that’s kind of part of my job. … But working out getting up in front of millions of people and talking, isn’t my life, either. I do it so I can live, be healthy it’s intimidating when you do something like this.” and play with my kids.” Intimidation aside, his primary memory of his But he always makes time for what’s become first race was how much fun it was. “I love the his home course—especially in 2011. “Malibu’s alevent—I was really surprised at how addicting it is.” ways on my calendar. I turn 40 this summer, so I’m For someone who’s on the road or hosting a vaputting a little pressure on myself this year.”
harrison’s
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596 Mike Aigroz - Ironman Kona 2010
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confessions of an age-grouper
I’ve Been Pink’d by Holly Bennett While we focus on the greener aspects
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tend more toward the middle of the pack. But these guys had given me something to prove: the power of pink. I caught up to the lead male as we crested the ridge, giving him a sweet-as-pie smile as he yelled back to his struggling friend, “I told you not to talk to her!” But it’s not our aim to scare away our male counterparts—we rather enjoy their company, especially the ones with smoothly shaved legs. In fact, while GoMichellie.com Racing started as an all-girls group, guys were soon begging to join in the fun. We figure any man brave enough to sport pink pride deserves a warm welcome; now the team boasts a nearly 5050 male-female ratio. Lying in bed one evening early this season, I heard the chime of a text message. It was MJ: Did the package arrive? It should have come today! If I hadn’t already been tucked warmly under the covers, clad in my cotton candy pink tank and boxer p.j.’s, I would have sprinted down the street to the mailbox. At the crack of dawn I raced to
pick up my package, ripping it open with eager anticipation. What greeted me was the sweetest collection of new 2011 training and racing gear imaginable—a stylish explosion of hot pink, black and white (kudos to Kristin Mayer of Betty Designs, the graphic design genius behind our team kits). My first thought: OMG! OMG! New clothes! (Indeed, I think in acronyms.) Followed by: I’m such a girl! And then: And proud of it! The new kit was sassy and sexy and oh-so-cute. It’s a well-known fact, at least among the sugar and spice crowd: The better you look, the better you feel. It logically follows that the better you feel, the better you swim, bike and run. A chic shorts and jersey set might just be the answer to that elusive PR. At that moment though, I still didn’t know which races I would tackle this year. All I cared about was rolling around town outfitted prettily in pink, secure in the knowledge that I was looking and feeling good.
hunter king
of triathlon (page 36) in this month’s issue, I’d like to give a momentary nod to the other side of the color wheel. I’m a member of the GoMichellie.com Racing Team, a squad of age-group triathletes under the guidance of fearless leader Michellie “M.J.” Jones. M.J. is widely recognized for a variety of accomplishments—an Olympic silver medal, Ironman and Xterra world championships, countless ITU titles and hundreds of horse competition blue ribbons. She’s also known for her passion for the color pink. Over the years, our team kits have featured a range of pink hues. There was a bubble-gum pink and Popsicle blue combo, followed by a purple and orange kit peppered with fuchsia accessories. In 2010, our uniforms went retro with a loud collision of neon pink and neon green against a black background. Each year the new kits are more noticeable than the last—they draw a lot of attention. Last summer, while approaching the final hill of a hard five-hour bike session, two men passed me. One was obviously a more experienced rider than his friend in a cotton T-shirt, clearly a mentormentee relationship. I caught a slice of their conversation, the seasoned cyclist saying, “Careful, she’s on the GoMichellie.com team. They’re a bunch of badass athletes!” I was pretty well spent from hours of climbing, but his words were exactly the inspiration I needed to gear up and crush the novice—as he stalled partway up the steep pitch. While most of my teammates classify as elite, I
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AND THEY’RE OFF!
Pro men race into the Pacific Ocean at the start of the inaugural Xterra Pacific Championship off-road triathlon in Santa Cruz, Calif. South Africa’s Conrad Stoltz won the men’s race in 2:12:51, and Scottish pro Lesley Paterson won the women’s race in 2:33:13. PHOTOGRAPH BY XTERRA PHOTOS
August 2011 | TRIATHLETE.COM
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COACH DEBATE
Sara’s Slam! Sara McLarty vs. Todd Coddish Do triathletes need hypoxic training?
Hypoxic training is simply “training with limited air.” Coaches who believe in hypoxic swimming will give sets that include increasing the number of strokes between breaths (such as building 3-5-7-9) or reducing the number of breaths “allowed” per lap. To debate whether triathletes need hypoxic training, we put resident swim expert Sara McLarty up against this month’s challenger: Todd Coddish, the head coach of Triple Threat Tough (Triplethreattough.com) in Plano, Texas.
Sara: I have my athletes do a small hypoxic set two out of every three practices. Increasing the length of time an athlete is able to go without breathing can increase his or her confidence in the open water, as chaotic starts can cause panic.
Sara: Another reason I like hypoxic training is to teach my athletes how to exhale under the water. When you only get to breathe every seventh stroke, for example, you must learn how to exhale slowly and stay in control. Hypoxic
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Todd: Holding on to carbon dioxide does not make you better at getting rid of it! It simply teaches “breath pattern management.” I subscribe to good, old-fashioned physiology. Research has determined that sea-level hypoxic training does not produce any physiological adaptations. And the benefits from hypoxic methodology are purely technique. Which also brings forth the question: Why don’t we use hypoxic training for the bike or the run? Sara: Hypoxic sets are a great way to work your aerobic system in the pool without over-taxing the rest of your body. I give my swimmers simple hypoxic sets in between hard efforts/sets to keep their heart rates high but let their muscles recover.
Todd: I’ll just respond by saying that I will now place my hypoxic sets at the end of practice. And I’ll tell my swimmers to hate on you for it instead of me! Final Triathlete Thoughts: Hypoxic training may not be a proven oxygen booster, but its unique benefits make it worth a try. Try Sara’s hypoxic set below.
Hypoxic Breathing Sets 6x75 with 20 sec rest between each • First 25, breathe every third stroke • Second 25, breathe every fifth stroke • Third 25, breathe every seventh stroke 3x200 pull with 30 sec rest • Alternate breathing every three and every five strokes on each 50 12x25 with 15 sec rest • First 25, four breaths only • Second 25, three breaths only • Third 25, two breaths only • Fourth 25, only one breath allowed! Repeat three times
ILLUSTRATION BY OLIVER BAKER
Todd: I think that benefit can be useful, but I would put that squarely on the shoulders of an athlete’s psychological aspect of racing. In the past, coaches have tried to use hypoxic training to simulate altitude training, but the effect of not breathing as often is not the same as breathing a lower content of oxygen—the effect of not breathing simply builds up carbon dioxide and the desire to breathe!
training also teaches the lungs to deal with a higher content of CO2 buildup. As a result, a swimmer can become more efficient at absorbing and transferring oxygen.
TRIATHLETE.COM | August 2011
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WURTELE WINS BY 36 MINUTES! IRONMAN ST. GEORGE CHAMPION 2011, 2010
Photo: Paul Phillips
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TRAINING TIPS
Su Up TYPE Swimskin (also called speedsuit, speedskin or skinsuit)
Wetsuit
Race suit
A breakdown of all your suit options. RULES
KEEP IN MIND
Refers to a suit worn over athlete’s race attire; it is usually removed after the swim is completed.
WHAT IT IS
USAT and WTC allow these suits in all water temperatures but they are not allowed in ITU events.
USAT and the WTC have a list of approved products on their websites. WTC limits coverage to below the neck and not covering the shoulders or past the knees and requires 100 percent textile materials.
A suit made of neoprene, and worn for extra warmth. Available with or without sleeves.
Legal if the water temp is below 84 degrees F. Athletes are eligible for awards if they wear a wetsuit in water temp above 78 (76.1 degrees for WTC events).
Starting Jan. 1, 2013, all wetsuits must be less than 5mm thick. This rule is already in effect for WTC events.
Designed to be worn over your birthday suit and under a speedsuit or wetsuit for the entire race. Available as a one- or two-piece outfit.
In WTC races, both men and women are required to cover their upper body at all times.
One-piece race suits are generally better for shorter races, which require fewer bathroom breaks.
How to Dolphin Dive 1
Step 1: Dive down as the wave approaches, leading with your hands. When your hands touch the bottom, dig them into the sand and pull your body forward. Step 2: Plant your feet on the bottom and launch your body out of the water. Step 3: As your body arcs over the surface, swing your arms around to prepare for the next dive.
2
3
ILLUSTRATIONS BY PINGUINO KOLB
Many triathlons start on land and require athletes to run into the water before swimming. This type of race start creates an opportunity to use dolphin dives— originally created by lifeguards to move quickly through ocean waves—to shave a little time off your swim while saving energy. When viewed from shore, it looks like some athletes are using butterfly strokes at the beginning of the race. These athletes are actually diving through waves and gripping the bottom to propel themselves forward.
Step 4: Push off and take a deep breath before diving under the next wave.
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For further instruction, check out this video of Sara McLarty teaching a proper dolphin dive at Triathlete.com/dolphindive. 64
// SARA McLARTY TRIATHLETE.COM | August 2011
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TRAINING TIPS
Start Your Swim at the Front Pure Speed Set I AM A FIRM BELIEVER THAT THE FIRST 400 YARDS of any
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Wear goggles under your cap on race day to prevent them from being knocked off. If you normally wear your goggles over your cap, pack an old cap in your race bag. Put on the old cap, then your goggles, and then the current race cap on top. Put a handful of ice cubes in your swim cap to stay cool during hot-weather racing. The ice will slowly melt during the swim and keep you cool.
the set and build toward the full 12x25s.
Start Speed Set Purpose: To find a pace that’s as fast as you can go without going completely anaerobic. Each “all-out” work effort should ideally be the same throughout the entire set for each distance. Repeat this workout once a week to see how your fitness and speed has improved. • 2x50 at max speed with 30 sec rest • 1x100 at max speed with 30 sec rest 2–4 rounds as you progress
Wear your GPS unit under your swim cap to map your open-water swim sessions. This will provide you with a more accurate log of your swim workout than wearing it on your wrist. Set it to vibrate or beep every 100 meters if you want to track your progress. //SARA McLARTY
NILS NILSEN
Olympic or half-iron-distance swim makes or breaks your swim split. That’s because nearly everyone sprints the start and then settles into his or her relaxed race pace. The difference is that the first pack of swimmers settles into a much faster pace than the second and third packs. The trick is to settle into a pace faster than you can comfortably handle because the drafting advantage will allow you to stay there, taking advantage of the ability of the stronger swimmers. Obviously, your pack skills in open water will help you tuck yourself into a good draft, but nothing is as effective as starting fast. To get to the front pack you need to work on your start speed. Start speed is pure horsepower and aquatic velocity, not fitness and aerobic capacity. Many triathletes focus their energy on getting fitter so that the swim will take less energy and leave more for the bike and run. This is a good strategy to keep the swim comfortable, but it won’t get you to the front pack—unless you’re a former Olympic swimmer. Getting faster requires swimming faster with a lot of rest so that you can repeat fast swims. The following swim suggestions are main set workouts. Do a 500–1000-yard warm-up with stroke drills to set your form for the workout and get your nervous system firing. Follow the set with an easy 500–1000 yards to help you recover. In addition to making good technical improvements, these sets will improve your speed come race day. //MELANIE McQUAID
Purpose: Improve turnover (arm cadence), general power and speed. Kicking is particularly important for speed in non-wetsuit swims. • 8–12x25 kick: alternate medium +20 sec rest, fast +30 sec rest • 200 easy swim • 8–12x25 swim: alternate medium +20 sec rest, fast +30 sec rest • 200 easy swim • 8–12x25 swim: alternate medium +20 sec rest, fast +30 sec rest • 200 easy swim • 100 fast swim • 200 easy swim Start with 8 repetitions of each round of
k C T s
TRIATHLETE.COM | August 2011
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training tips
Internal Rotations
External Rotations Stand perpendicular to your anchor point. Pull the tubing directly across your body, keeping your elbow tight to your waist. Form tip: Keep the scapula tight and your shoulder lowered to work the rotator cuff, not arm muscles. Reps: One minute each side, working up to two minutes.
The opposite of the external rotation: Grasp the tubing in the hand closest to the anchor point and rotate the arm away from the anchor point across the body. Form tip: Take one lateral step away to add resistance. Reps: One minute each side, working up to two minutes.
Shoulder Exercises for a Stronger Swim Recently I was invited to a presentation by Matt Rose, a former Canadian
Olympic swimmer who is now a physiotherapist in Victoria. With experience both as an athlete and a therapist, Rose had a unique perspective on “prehabilitation.” Prehabilitation focuses on strengthening supporting muscles to facilitate proper biomechanics to avoid injury. In swimming we are constantly rotating the shoulder joint, which puts stress on the muscles of the rotator cuff. The rotator cuff is made of four small muscles: the supraspinatus, infraspinatus, teres minor and subscapularis. Focused work on these muscles is more effective for maintaining shoulder health than weights for the larger prime mover muscles in the shoulders, since most triathletes’ limitation is not brute strength, but correct motor patterns. Rose’s shoulder prehabilitation series does not take an overwhelming amount of time. With a daily core routine, the exercises allow you to prevent a future injury and might even improve your posture, leading to holding water more effectively and improving your swim stroke. All the exercises on this page can be done with either rubber tubing or resistance bands. Attach one end of the tubing to a door or fixed object so that the band will be at approximately waist height.
Shoulder Extension
Y and T Fly Take an end of the band in each hand and step backward until the band becomes taut with your arms extended at shoulder level. Keeping your body upright and your abs contracted, pull your arms out and above your head in a “Y” shape, then return to start. Then pull your arms out into a “T” at your sides. (That’s one rep.) Form tip: This is meant to strengthen the muscles between the shoulder blades, so keep your shoulders down to focus on those muscles rather than your arms. Reps: 12, building to more. //Melanie McQuaid
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Nils Nilsen
Stand with your back to the anchor point, the tubing in one hand out at a right angle. Push your arm straight out from your body. When extended, trace an “L” shape slowly and return to start. Form tip: Keep shoulder blades low and tight to the back of your spine. Reps: 12–20 times per side.
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“All of my power goes straight to the pedals.”
“I don’t put in countless hours building power just to have it lost. I choose Speedplay Zeros because my foot is positioned closer to the spindle and there’s no slop in the connection like with other pedals. Every watt of my power translates into speed, so nothing goes to waste.” Find your power at Speedplay.com
Chris “Macca” McCormack 2-Time Ironman World Champion
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FULL SPEED AHEAD Great Britain’s Leanda Cave powers through the bike leg of the Olympic-distance course at Rev3 Knoxville in Tennessee. She finished in 2:03:00, more than a minute ahead of countrywoman Julie Dibens. American Matty Reed won the men’s race in 1:48:53. PHOTOGRAPH BY ERIC WYNN
August 2011 | TRIATHLETE.COM
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Saddle Sage
Workout #1: Switch Your Position
Mix Up Your Training …
in Less Than an Hour! As I’ve shared before, a great way to improve your triathlon bike leg and expand your cycling repertoire is to join a group ride, learn from roadies or take a mountain bike lesson. But what if your budget only allows for one bike and you only have enough free time to do very basic training rides? Mix it up with these workouts that provide many of the benefits found in cycling disciplines other than triathlon riding.
Purpose: Boost power by strengthening muscles used in triathlon cycling to increase force, and hone neuromuscular patterns to improve pedaling skills. Terrain: Use a moderately steep hill that ideally takes more than five minutes to climb. (If you don’t have a similar hill nearby, just use the longest one you’ve got access to.) Warm-up: 15 minutes on flat/rolling terrain, include 3x30 sec spin-ups, bringing the cadence over 100 rpm followed by a short break. Main set: 4x5 min uphill in Zone 3 (Olympicdistance effort) with a recovery spin back down in between. • First time up: Seated road position with a high cadence (90–100 rpm). If you can’t spin this fast in your easiest gear, the hill is too steep. • Second time up: Seated road position with a low cadence (50–60 rpm). Shift two or three gears harder but maintain about the same effort as the first hill. • Third time up: Mixed seated and standing. Tip when standing: Shift about two gears harder and allow your body weight to as-
Workout # 2: Cadence Games
By Scott Fliegelman
include 3x30 sec spin-ups bringing the cadence over 100 rpm. Main Set: 4 sets of • 5 minutes in Zone 2 (half-iron-distance effort) using a comfortable cadence. • Go straight into 1 minute in Zone 2 shifting two gears easier. Up your cadence to compensate for the shorter gearing. • Take an easy 2-minute spin to reset. Goal: During the 1-minute effort, try to maintain the same power and/or speed that you held during the 5-minute effort, which will require a higher cadence and less force. Advanced version: • Second set: Four minutes comfortable cadence, then 2 minutes higher cadence. • Third set: 3 min and 3 min. • Fourth set: 2 min and 4 min. • Bonus fifth set: 1 minute comfortable cadence, then 5 minutes higher cadence. Cool-down: 15 minutes of easy gear spinning.
Nils Nilsen
Purpose: Train cycling muscles to maintain a given power or speed at a slightly higher cadence with less force required. For many, this will improve pedaling skills and bike stamina, and help you find your running legs sooner as you leave T2. Terrain: Use a stretch of road that is consistently flat or slightly uphill. Warm-up: 15 minutes on flat/rolling terrain,
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sist with the down stroke each revolution. It’s OK that your cadence will drop. Aim to stand as much as possible. • Fourth time up: Use your aero position (65–75 rpm). While this may not be the most effective way to climb on race day, this exercise will make you strong and fast on the flats! Cool-down: 15 minutes of easy gear spinning.
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TECH SUPPORT
S p by S p: How to set your rear derailleur
Other culprits
Want to eliminate sloppy, slow or imprecise shifting permanently? All it takes is a little practice to master setting your derailleur. Follow these easy steps to ensure quick and precise shifting.
Step 1: Set the H stop
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If the chain tries to jump into the second cog
If the chain tries to jump off toward the frame
Step 2: Set the L stop The low “L” stop controls how far the derailleur can move toward the wheel. It should be adjusted so the chain smoothly shifts to the biggest cog without nearing the spokes. 1. While rotating the crank slowly, push the derailleur toward the wheel with your hand to shift the chain into the biggest cog. 2. If you can push the derailleur so far that it tings against the spokes, turn the L stop screw clockwise until it no longer allows for this. The chain must still be able to rest on the largest cog. 3. Release the derailleur. Pull the cable taut with your hand and reattach it to the derailleur. Shift into the biggest cog. The chain should go
into the easiest gear without over-shifting into the wheel or skipping. Once the stops are adjusted, they should not need to be adjusted again, and cable tension will determine shift quality, which may need periodic adjustment.
If the derailleur tings against the spokes
If the chain does not rest on the largest cog
Step 3: Adjust the Derailleur Cable Tension Cable tension adjustment follows a simple rule: Turn the barrel adjuster in the direction the chain is not shifting smoothly. 1. With the drivetrain in the big chainring/small cog gear combination, turn the crank and shift into the second cog. If the chain hesitates, turn the barrel adjuster counterclockwise until the shifting improves. If the
chain tries to over-shift or skip to the third cog, turn the barrel adjuster clockwise until the chain moves crisply onto the second cog with a single shift. 2. Test shift through all the gears and adjust cable tension until the chain shifts smoothly through every one.
Turn in the direction the chain is not shifting smoothly. // IAN BUCHANAN
Ian Buchanan is co-owner of Fit Werx (Fitwerx.com), with locations in Vermont and Massachusetts.
NILS NILSEN
The high “H” stop controls how far the derailleur can travel away from the wheel. With the cable unhooked, the chain should rest on the smallest gear. 1. Set the bike in a work stand or a trainer so you can pedal and shift while working. 2. Make sure the rear shift lever is set to the hardest gear, unhook the cable from the derailleur and screw the barrel adjuster all the way into the derailleur. 3. Pedal the bike. If the chain tries to jump into the second cog, turn the H stop screw counterclockwise in quarter-turn increments until it no longer skips. If the chain tries to jump off the smallest cog toward the frame, turn the H stop screw clockwise in quarterturn increments until it turns smoothly. 4. Check the adjustment by pushing the derailleur up the cassette with your hand while turning the crank, then releasing the derailleur so it snaps back against the H stop screw. The chain should return to the smallest cog without over-shifting past the cassette.
In addition to maladjustment, these three problems can create sloppy shifting. Component wear: Not only do chains wear out, but so do cassettes, chainrings and even shifters. Dirty housing: Dirt and grease can get into the housing and prevent the cable from sliding freely. Swap your cables and housing yearly so they stay uninhibited. Bent derailleur hanger: Rear derailleurs are mounted to bikes on a thin extension from the frame called a derailleur hanger. This piece can be bent, which ruins shifting. Bike shops have tools that can check and correct alignment.
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TRAINING TIPS
Trend We Love:
Bike Shop Cafés Triathletes love their caffeine. Lucky for us, more bike-café hybrids are popping up across the nation. Instead of sauntering into a Starbucks (or brewpub) in Lycra and bike shoes, stop by one of these local spots and you’ll feel right at home.
Angry Catfish
Angry Catfish Bicycle + Coffee Bar – Minneapolis
road and mountain bikes, but the main focus is city riders—“providing them with practical, fun, cool bikes for getting around,” says owner Remy Nelson. Menu: Popular items include cappuccino, the Breakfast Bagel (egg, avocado, cheddar and sausage) and, of course, Big Daddy IPA.
Mojobicyclecafe.com Dutch Bike Co. – Seattle Why wouldn’t the most caffeinated city in the U.S. sell coffee at a bike shop? “We are selling a lifestyle,” says owner David Schmidt. “We are for those looking to use bikes as a major transportation tool rather than just an exercise tool.”
Dutchbikeco.com Trailhead Bike Café – Phoenix Trailhead has well-attended group rides and is located next to a popular running canal, allowing triathletes convenient brick sessions with a little R&R afterward. “I wanted to create a bike shop conducive to hanging out. We have a sofa, seating area and patio,” says owner Kiel Marley. Bikes: Major brands include Felt, Pivot and BH. Menu: Locally roasted espresso, sandwiches, omelets and smoothies. The most popular item is the “Don” Gobbler with roasted turkey, cream cheese and homemade pesto.
Trailheadbikecafe.com
Uphillgrind.net HandleBar – Baltimore Badass mountain bike pro Marla Streb says her new café (opening this fall) will focus on “cycling as a complete lifestyle. I want it to be green, healthy, economical and communityoriented.” Bikes: New and used bikes, with free indoor parking, plus spin classes in 2012. Menu: Fresh roasted coffee (including some from Costa Rica, where Streb lives part-time), light fare and beer/wine/liquor.
Mellow Johnny’s – Austin, Texas Lance Armstrong’s shop is an Austin staple, with plenty of group rides (including the Friday Truancy Ride and Mellow Mountain Ride), maintenance clinics, yoga classes and more. Bikes: The shop is stocked with Trek and Pinarello racing bikes, as well as a selec-
tion of mountain, urban and kids’ bikes. Menu: The Juan Pelota Café names its coffees after past cycling heroes, alpine climbs and even its own mechanics. The signature blends are roasted in East Austin.
ANGRY CATFISH: JONATHAN CHAPMAN, MOJO: DAVID WAJSFELNER, MELLOW JOHNNY’S: DAVE MEAD
“I knew I’d be spending a lot of time in the shop, so why not surround myself with the best coffee in town?” says owner Joshua Klauck. Bikes: Colnago, BMC, Focus, plus the less-common Independent Fabrications, Pegoretti and Capricorn brands. Menu: Its Intelligentsia singlecup brews are popular, using alternative methods such as pour-overs, siphons and chemex.
are at the gateway of western Dane County with the best hills in the country,” says owner Lee Sorensen. Worth noting: Ironman Wisconsin goes right past Uphill Grind’s front door. Bikes: It carries Focus, Kona, Masi and Haro. Menu: A big hit is the iced coffee made with a blend of custom-roasted beans. Ask for a free sample.
Mojo Bicycle Cafe
Bikes: Many European-style bikes, including Linus and Roadsters and mixte frames. Menu: In keeping with the European theme, it offers unique French wines and Belgian beers in addition to coffee.
Mellowjohnnys.com
Angrycatfishbicycle.com Uphill Grind Bicycle and Coffee – Cross Plains, Wis. Uphill Grind lives up to its name: It’s a store specializing in hill climbing, featuring cassettes and corresponding derailleurs for those who prefer to hammer the hills. “We
Mojo Bicycle Café – San Francisco By day, Mojo is a bike and coffee shop, featuring creative sandwiches such as the Le Croque-Mojo. By night, it’s a mellow bar with locally brewed Big Daddy IPA on tap. Bikes: A small selection of //JENÉ SHAW & JENNIFER PURDIE
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TECH TALK
New to Cycling? Start Here.
This handy reference guide will get you out of the newbie zone
Are you mechanically savvy? Take this quiz to find out
2. I own the following tools: Screwdrivers and metric hex wrenches. Chain checker, torque wrench. A cell phone to call the bike shop. 3. When I get a flat tire, I … pull the punctured tube out of the tire and drop a fresh one in. remove the tube and run my hand along the inside of the tire to look for the culprit. stick out my thumb and hope someone stops. 4. Cassettes last for … 3 months. 1 year. As long as my bike.
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7. What is carbon’s atomic number? 14 6 I slept through that day in chemistry class. 8. What is an 11-28? A climbing cassette. A subtraction problem. The name of a component group. 9. If my derailleur tings against the spokes when climbing in the
easiest gear, I … unscrew the barrel adjuster on the rear derailleur to reduce the cable tension. tighten the lower limit screw. check the derailleur hanger alignment. 10. It’s time for a new clincher tire when … I can see threads poking through the worn rubber. the top of the tire starts to crown and becomes square rather than rounded. the rubber or the sidewalls start to crack.
IF YOU SCORED: 4-14: Take the time to master a few basics. Learn how to properly change a tube and when to bring your bike into the shop for help. (Or check out our bike coverage at Triathlete.com or our sister publication, VeloNews, at Velonews.com.) 15-22: You’re partway there. Get a copy of Zinn and the Art of Triathlon Bikes (VeloPress, 2007) and take your knowledge to the next level. 23-27: You know your way around a bike. Check out the Barnett Bicycle Institute (Bbinstitute.com) for advanced classes to learn the finer points.
// AARON HERSH
//JENNIFER PURDIE
NILS NILSEN
5. The piece clamping the handlebar to the fork is called … the stem. the gooseneck. an extender.
6. Do you wear an apron? Only when I bake. In my garage to keep black grease off my clothes. I’m way too tough to own an apron.
Answer Key: (1) A. 1, B. 0, C. 3; (2) A. 2, B. 3, C. 1; (3) A. 2, B. 3, C. 0; (4) A. 1, B. 3, C. 0; (5) A. 2, B. 0, C. 0; (6) A. 1, B. 3, C. 1; (7) A. 0, B. 2, C. 0; (8) A. 3, B. 0, C. 0; (9) A. 1, B. 3, C. 3; (10) A. 1, B. 2, C. 2
1. My rear derailleur doesn’t shift. What’s the first step? Turn the barrel adjuster and hope for the best. Kick the derailleur. Check the limit screws and derailleur hanger alignment.
There has been a trial and error period in every cyclist’s life when he or she asked a lot of questions. When am I ready to hop on a group ride? What type of chainring do I buy if I’m doing a lot of climbing? How do I dress for winter weather? Luckily, The No-Drop Zone: Everything You Need to Know about the Peloton, Your Gear, and Riding Strong (Menasha Ridge Press, $19.95) has all the answers. While geared mainly toward beginners, even experienced riders will appreciate the vast detail of road bike materials and components, as well as the periodized century ride training plan. Patrick Brady, a longtime cyclist and former publisher of the highly regarded Asphalt Magazine, breaks down every aspect of the sport so everyone will feel ready when making the first big bike purchase. But the book does not stop there—it explains proper biking etiquette, how and what to eat, and how to completely embrace the cycling lifestyle. There’s even a chapter dedicated to the female rider. If The No-Drop Zone leaves you craving further knowledge of the sport, the author closes the book with websites and books dedicated to transforming you into a topnotch cyclist.
TRIATHLETE.COM | August 2011
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SWIFT STEPS
Three-time Ironman world champion Chrissie Wellington averaged 5:51 minutes per mile to catch fellow Brit Leanda Cave on the run during the K-Swiss Ironman 70.3 Kansas. Wellington found herself in unfamiliar territory—trailing—as Cave led by more than three minutes coming into T2, but she used a blistering 1:16:41 halfmarathon to pass and then extend her lead to four minutes over runner-up Cave. Wellington’s time, 4:11:08, was a little more than three minutes slower than last year, as she trained for this year’s race with a broken rib. PHOTOGRAPH BY PAUL PHILLIPS/ COMPETITIVE IMAGE
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training tips
Running vs. Triathlon Running Running after riding a bike is different from running on fresh
legs. Prior activity makes you feel heavy-legged and uncoordinated when you start running. Nobody runs as fast after a hard bike ride as he or she does in a standalone run. But some triathletes lose less running performance off the bike than others. For this reason, the best runners are not always the best triathlon runners. Consider the examples of Greg Whiteley and Hunter Kemper. Whiteley was an outstanding college runner. At Brown University he won an NCAA Championship title and was a six-time All-American. His best 5K time was 13:26. Kemper was a solid but unexceptional college runner. At Wake Forest University he earned All-Conference status once. His best time for 5K was more than a minute slower than Whiteley’s. Both Whiteley and Kemper became professional triathletes after college. One might have expected Whiteley to be the better triathlon runner, even if Kemper was the better overall triathlete, but in fact Kemper was much stronger than Whiteley off the bike. During his short triathlon career, Whiteley seldom had the fastest run split in major races, despite always being the fastest pure runner. Kemper, who is now aiming for his third Olympics, routinely records the fastest run split in triathlons despite seldom being the fastest pure runner. Why some triathletes run better off the bike than others is not fully understood, but it appears to have something to do with differences in how individual athletes’ neuromuscular systems are wired. In a 2010 study by Australian researchers, about half of the triathlete subjects tested exhibited involuntary changes to their normal running mechanics after riding a bike. These changes reduced their running economy. Were the triathletes who maintained their running economy off the bike more experienced or better trained? No. The differ-
Hunter Kemper
ence was hardwired. This was shown in a previous study by the same researchers involving elite triathletes. All of the triathletes in that subject pool were experienced and extremely well-trained, yet almost half of them also exhibited the same economy-spoiling changes in running form after cycling. The best triathlon runners typically run 5–6 percent slower over a given distance in a triathlon than they do in a running race of the same distance. It would be helpful if this figure could be held up as a universal standard. In that case you could test the disparity between, for example, your freestanding 10K time and your Olympic-distance triathlon 10K run split and know that, if the disparity was 7 percent or greater, you could adjust your training to close that gap. But, because of differences in hardwiring, there is no universal standard. Some triathletes can’t come within 5 percent of their standalone run times in triathlon even with perfect training. Nevertheless, every triathlete can and should train to make that disparity as small as possible. Ways to do that include building strength on the bike so you’re less fatigued and readier to run when you get off it; focusing on run training and running races during the triathlon off-season; and including plenty of bike-run transition workouts to make running off the bike second-nature. //Matt Fitzgerald
30-second abs
Good for: lower back, abs
Start lying face up in “banana” position, with arms, shoulders and legs lifted off the ground. Hold for five seconds. Quickly roll onto your stomach and switch to “Superman,” bringing your hands, legs and head off the ground. Hold for five seconds. Switch back and forth for 30 seconds.
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Jero Honda/Triathlon.org; pinguino kolb
Superman Banana
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TRAINING TIPS
TRY IT
Get the Most Out of Your Long Run Is your definition of a long run simply running for a long time? While putting in the aerobic training time is beneficial, there are huge gains you can make by adding some intensity into your long runs. Here are some of the benefits: Increased quality: As a triathlete, you have to juggle the training and recovery of three sports. Long runs with intensity give you the benefits of two workouts in one, meaning more quality for the miles put in. Increased speed: It helps you run faster and easier across all training zones. You’ll see improvements in threshold and increase that one-speed wonder endurance pace you’ve
had for quite some time. You’ll also be able to hold close to or on threshold pace longer. Increased race-day confidence: Running long and including intensity increases your overall comfort at race pace. Challenging the body to tap into the next gear while experiencing fatigue makes sustaining threshold for longer periods easier and allows you to sustain an even faster threshold when you’re fresh. Increased variety: Instead of the same old long run, you get to break the pattern of boredom and give your body a new training stimulus for stronger adaptations. Plus, it makes the time go by faster.
If you’re a beginner, it’s best to complete your long run at a steady endurance pace to ensure proper aerobic adaptations—and that you can successfully run the necessary duration. In the following week, instead of increasing your overall long run duration, add the intensity into your long run, particularly toward the end. Keep alternating increasing time and then intensity, and by repeating the pattern, running longer will seem easier and you’ll get there faster. If you are an experienced triathlete, add intensity to your next long run with one of these workouts.
Progressive tempo finish: Start easy and work into your endurance pace for the first half. For the second half slowly decrease your mile pace by about 5–10 seconds so that you finish the last quarter or couple of miles at your goal race pace or faster.
Middle mile intervals: Warm up at a comfortable pace for the first quarter of your long run. Run 2–6 one-mile repeats starting at threshold then dropping 5–10 seconds off each mile repeat. Recover for half a mile between each mile at endurance pace or slightly faster. Finish your long run at a stronger endurance pace, with the last mile run slowly for a cool-down. //MACKENZIE MADISON
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“Is it necessary to wear trail shoes while trail running?” Trail shoes do offer advantages in comfort—they tend to protect better from sharp stones, prevent dirt and debris from getting in, and have improved traction for unstable surfaces. The latest generation offers improved flexibility to allow the body and foot to quickly adapt to uneven terrain. But if you’re trail running for the first time, you can take your favorite shoes with you and you’ll probably be fine. You definitely don’t need trail shoes for your favorite groomed rails-to-trails path. In fact, you’ll be better off with the regular running shoe that gives you exactly the support you need.
“How long do regular sneakers last vs. racing flats vs. lightweight trainers?” Every runner wears shoes differently. Two runners could get 200 or 800 miles out of the same pair of shoes. Most standard training sneakers are quality controlled so that they will be durable to last at least 400 miles for an “average” runner. You’ll have to discover yourself whether you wear shoes more quickly or slowly than that. Lightweight trainers last about half that, and racing flats—well, it depends on how much pain you can endure. –Johanna Bjorken, shoe buyer for JackRabbit Sports in New York City
NILS NILSEN
Tangerine! analyzes the beats per minute (BPM) and beat intensity (think techno = intense, classical = not) of songs in your iTunes library and quickly creates playlists based on your preferences. If you need a new running playlist, plug in 90 or 180 BPM to keep your turnover rate high. $24.95 at Potionfactory.com/tangerine or the iTunes Store.
SHOE GEEK SPEAK
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training tips
Banish Black Toenails
The Workouts Before you try it: Find a low-traffic, relatively flat area. Don’t look over your shoulder! You’ll break the movement pattern, losing the point of the exercise. Lent-Koop says once you get good at it, your pace should only differ by about 30 seconds from your regular running pace.
Run Backward!
Most common knee injuries, such as illiotibial band syndrome (ITBS) and runner’s knee, are a result of bad biomechanics or muscle imbalances. By putting your muscles to work in a different movement pattern, you can build underdeveloped muscles and potentially avoid injury. Backward running is a fantastic tool for both prehab and rehab. As explained by Dan Lent-Koop, a physical therapist at Orleans Park Rehab (Orleansparkrehab.com) in Hattiesburg, Miss., “the primary mover in forward motion is the hip flexors,” he says. “The steep hip flexion angle assumed when riding aggressively, like in aero position, and also found in certain runners with muscular imbalances, places a great demand on the hip flexors.” The hip extensors (gluteal muscles and hamstrings) typically counter-develop to reduce strain in the hips and knees from overdeveloped hip flexors, resulting in ITBS, snapping hip, cyclist’s hip, etc. Backward running uses the primary hip extensor, the gluteal muscles, to move the legs forward.
Prevent it: • Start with a proper shoe fit. “If a shoe is too big,” Geller says, “the foot has too much room to move and can slam into the front of the shoe.” Too-small shoes can result in toes clawing against the shoe. Go for a thumb’s width between your longest toe and the edge of the shoe. • Stretch your calves. “If your calves are tight, your feet will try to compensate,” he says. Treat it: • Cut the dead toenail short until it’s ready to fall off. It can start to lift, especially if it gets caught on a sock, creating a safe haven for bacteria. • Get the toenail checked right away and get it drained if necessary. Sometimes topical antifungal cream or oral medication is required to keep infection at bay. // Bridget McMahon
istockphoto.com/nycshooter
Beginner: Start by running up and down a hill backward. Intermediate: Go to a football field or track and run 100 yards forward, 100 yards back until you get closer to your typical pace. Advanced: Work backward running into a long, slow, distance run. Every mile, run backward for anywhere from 60 seconds to a mile.
Workout for Healthier Knees:
It’s something that we literally run into: the black toenail. Think twice before you turn to the Web for your at-home remedy, which probably starts something like: “Sterilize a needle.” New York City podiatrist and triathlete Dr. Dan Geller says he often treats patients with a “subungual hematoma,” i.e. black toenail. “Puncturing the toenail with a needle is an invitation for bacteria to enter,” he says. “That could lead to an infection that could really sideline you.” Don’t stress if your toenail falls off, there’s good news: Geller has yet to see a toenail that doesn’t grow back.
//Jené Shaw
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www.tribiketransport.com
marketing@tribiketransport.com
6/14/11 5:50 PM
Triathlete’s Best Places To Live 2011 No focus groups. No formal polls. Just a bunch of tri-obsessed editors debating the most desirable cities and towns for triathletes. Whether it’s agreeable weather, stunning scenery, unbeatable training spots, lively culture or low cost of living, these cities have it.
By Sarah Wassner Flynn
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S  be
It might be clichÊ to include these cities in a list of the top tri towns, but with mountains, the ocean and year-round sun, they’re still the best. Can you blame us?
BOULDER, CO
SAN DIEGO, CA TUCSON, AZ
Tucson, Arizona
TRAVEL PORTLAND/LINCOLN BARBOUR; MICHAEL KAREK/BOISE CVB; ANCHORAGE CVB ; JOANNE DIBONA/SDCVB
Boulder, Colorado Population: 98,062 Median Home Price: $370,500 The Scene: This is where you go to rub elbows—and share pool time—with some of the fastest athletes in the sport (Matty Reed, Julie Dibens, and Greg and Laura Bennett all call Boulder home). Even local businesses, such as Bulumu Granola and D3 Energy Lab, are owned by triathletes. The Selling Points: With the Rocky Mountains casting their glorious shadow over the Boulder Valley, the town is teeming with training grounds, from its biker-friendly canyon roads to easy access running trails. If you’re in the mood to shake things up, recently opened Valmont Bike Park is already considered one of the top off-road cycling spots in the country. The Snags: While Boulder enjoys mild weather throughout most of the year, be prepared to deal with snow and ice in the winter. But c’mon—it’s Colorado. Local Flavor: The hometown to many of the world’s best triathletes during the summer also houses one of the nation’s best sports medicine facilities, the Boulder Center for Sports Medicine (Bch.org/sportsmedicine). Not only does the BCSM have experienced doctors specializing in endurance sports, they also offer services such as lactate testing, running gait analysis and coaching.
Population: 537,410 Median Home Price: $136,920 The Scene: Thanks to its amiable climate, varied geography and high altitude (2,000 feet above sea level), Tucson is a triathlete’s playground. The town is home to a cadre of pros, such as Samantha McGlone, Hillary Biscay, Chris McDonald and T.J. Tollakson, and many clubs capitalize on Tucson’s temps and long stretches of roads during winter training camps. The Selling Points: 500 miles of intown bikeways, 27 public pools, and trails upon trails in Tucson Mountain District’s washes and foothills. And then there are the climbs: Claiming victory over the 6,000-foot, 19-mile ascent of Mount Lemmon is a badge of honor on par with an M-dot tattoo. The Snags: Tucson is a sprawl city, so the drive from one side of town to another can cost you an hour. There’s also the intense heat, which makes it a less-than-ideal place to train at the height of summer. Local Flavor: The Catalina highway zigzags 25 miles up Mount Lemmon from the city of Tucson to a high altitude pine forest that gets enough snow during the winter to support the Mount Lemmon Ski Valley ski hill. It stays cool enough during the summer to offer a little respite from Tucson’s notorious heat as well as a great workout with beautiful views.
San Diego, California Population: 1,307,402 Median Home Price: $385,000 The Scene: Triathlon has been a staple here since Nixon was in the White House, and the community continues to thrive. San Diego Triathlon Club recently topped 2,800 members and new multisport-focused brands, like Soas Racing, and events, like TriRock San Diego, crop up all the time. The Selling Points: The Pacific Ocean. Coast Highway. The (nearly) eternal sunshine. Need we say more? The Snags: There are plenty of beaches, sun and surf, but San Diego lacks the more rugged terrain. Off-road racers might prefer Northern California’s more mountainous regions. Local Flavor: Situated just beneath one of the ritziest neighborhoods in San Diego, La Jolla Cove is one of many beautiful access points to the ocean along the Southern California coast. The things that make the Cove San Diego’s best open-water swimming location are the large crowds of swimmers and permanent distance-marking buoys.
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NEW YORK, NY CHICAGO, IL WASHINGTON, D.C.
B t Đ°
You won’t get wide-open spaces. And you may have to stash your bike in your kitchen. But what these cities lack in personal space, they make up for in a wealth of resources for triathletes.
Washington, D.C.
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the park’s 6-mile loop, including the tough Harlem Hills. Throughout the summer, NYC Swim hosts open-water races in the Hudson River. And if you’re craving country air, the open roads of Westchester County and New Paltz (a favorite training spot for many clubs and elites) is just a short (car-share) drive away. The Snags: New Yorkers admit that it’s not for everyone. The crowds, the grit and the ridiculous rent prices can be enough to make anyone run to Long Island. Local Flavor: The day before the Nautica New York City Triathlon (Nyctri.com), hundreds of triathletes race through Central Park wearing a lot less than a tri kit for the Jamaica Underwear Run—the world’s biggest gathering of folks in their skivvies.
ISTOCKPHOTO.COM/ SDBT
Population: 8,323,261 Median Home Price: $458,960 Average Monthly Rent (2BR Apartment): $2,070–$2,890 The Scene: There’s a reason Chris “Macca� McCormack recently tweeted “New York is the new hub of multisport racing in the USA without question.� With dozens of triathlon clubs, shops and state-of-the-art training facilities, New York City is buzzing with all things multisport. NYC-based clubs such as Full Throttle Endurance boast some of the best age-groupers in the country, and, in 2012, the Big Apple will host a full Ironman race. The Selling Points: Central Park’s 843 acres are a haven for cyclists and runners. While the rest of the city sleeps, triathletes run and ride around
Population: 591,221 Median Home Price: $340,360 Average Monthly Rent (2BR Apartment): $1,490–$2,030 The Scene: D.C. is a late-bloomer in the tri scene, but it’s making up for lost time. The 1,200-member strong D.C Tri Club has picked up five consecutive Mid-Atlantic Regional Championships, and the 4-year-old Nation’s Triathlon is one of the fastest-growing races in the country. Leading the charge is the city’s former mayor, Adrian Fenty, who inspired his constituents by competing as an age-grouper (a fast one) while in office. The Selling Points: In D.C., you have your pick of places to train, from the paths hugging the Potomac River to Rock Creek Park, a network of trails that make you forget you’re training in an urban area. And you’ll probably never get over the breathtaking sights of running and riding past the city’s monuments at sunrise. The Snags: Topics of conversations tend to be divided between red and blue lines, so stay away if you don’t like talking politics on your tempo run. And if you live outside the city, traffic can make your commute tortuously slow. Local Flavor: Conte’s Bike Shop’s Tuesday night ride is so popular, police cars escort cyclists through the streets of Arlington, Va., just outside of the city. Check out the store’s free barbecue after the first ride of each month (Contesbikestores.com).
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BOISE, ID
ANCHORAGE, AK
Chicago, Illinois
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They’ve got almost everything—except the recognition. These towns may not come to the front of most triathletes’ minds, but they will soon.
Boise, Idaho Population: 205,671 Median Home Price: $162,804 The Scene: Mild weather? Check. Ample options for outdoor activity? Check. Cool coffeehouses and shops? Check. More and more triathletes are turning up to test Boise’s vast terrain—and deciding to stick around. The Selling Points: It’s not called the “City of Trees” for nothing: Boise boasts nearly 2,000 acres of parks. Cyclists ride the 16-mile Bogus Basin hill climb (the same route pro cyclist Kristin Armstrong trained on before snagging gold in Beijing), and you can log an epic run along some of the 35 miles of trails dissecting the Rocky Foothills. Another Boise bonus: The city sees very little rain or snow—a surprising average of 12 inches per year. The Snags: While you may be able to buy a home here for a steal, making a return on your investment is another story: At 15.2 percent, Idaho leads the nation in home value depreciation.
Local Flavor: Runners flock to the Boise River Greenbelt (Cityofboise.org), which follows the river through the heart of the city. With markers at every halfmile, this shady stretch of pavement is ideal for fartlek and speed work.
Anchorage, Alaska Population: 286,867 Median Home Price: $242,550 The Scene: Alaska may not scream “Tri Town USA,” but plenty of triathletes run and bike the Tony Knowles Coastal Trail (which traces the coast around downtown Anchorage) and hit up local running shop Skinny Raven. Last year, 1,500 women participated in the city’s Gold Nugget Triathlon. The Xterra Hammerman is another popular race. The Selling Points: Spring through fall, Anchorage’s climate is similar to San Francisco’s, with balmy 65-degree weather in the summer. And the summer solstice gives you extra daylight hours to take advantage of Anchorage’s 10,000 acres of parks and 400 miles of trails. Bonus: Anchorage is expected to gain 1,100 jobs this year. The Snags: Again, it’s Alaska, so it can be isolating—and unless you love long travel days, it’s not an ideal place to live if your extended family is in, say, Cincinnati. Local Flavor: Each June on the summer solstice, Anchorage hosts the Mayor’s Midnight Sun Marathon (Mayorsmarathon.com), giving runners plenty of daylight—24 hours, to be exact—to admire the scenic course.
MICHAEL KAREK/BOISE CVB; ANCHORAGE CONVENTION & VISITORS BUREAU
Population: 2,826,430 Median Home Price: $220,470 Average Monthly Rent (2BR Apartment): $1,420–$1,840 The Scene: Home to the nation’s largest triathlon (the Life Time Chicago Triathlon welcomes more than 8,000 registrants each year), the sport is as pervasive in the Windy City as deepdish pizza. Among the thriving clubs throughout the city, MultiSport Madness—based in the suburb of Geneva— continually churns out the country’s top junior talent. The Selling Points: With Lake Michigan, there’s access to open water practically wherever you roam in Chicago. Favorite spots among triathletes include the Ohio Street and North Avenue beaches. Plus, the 18-mile paved path next to the lake offers water and city views without a stoplight to slow you down. The Snags: Two words: cold weather. The chill of the winter can carry over into late spring, making it especially challenging to get in quality outdoor workouts. Plus, as with most cities, cyclists and runners tend to do battle with meandering tourists on the public pathways. Local Flavor: The Chicago Triathlon (Chicagotriathlon.com) tracks up and down Lake Michigan along Lake Shore Drive and past Soldier Field while offering spectacular views of the Midwest’s biggest city for you and thousands of your fellow racers.
Off r
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FORT COLLINS, CO MAMMOTH LAKES, CA
COLUMBIA, MO
Fort Collins, Colorado
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Columbia, Missouri Population: 99,582 Median Home Price: $121,970 The Scene: Sandwiched between St. Louis and Kansas City, Columbia is home to three colleges, including the University of Missouri—the current USAT Division I Club national champions. The Selling Points: Open roads, rolling hills and access to the Katy Trail, the nation’s longest rails-to-trails project, can all be found in Columbia. Swimmers love Mizzou’s pool (arguably the fastest in the world), and the college culture fuels a thriving arts and music scene. The Snags: Columbia’s high humidity lends itself to sticky summers. And though mid-Missouri isn’t a hotbed of tornado activity, the area has its share of twisters: Historically, the Columbiaarea tornado activity is about 60 percent greater than the U.S. average. Local Flavor: With more than 600 participants this year, The University of Missouri Orthopedic Institute TriZou Triathlon (Ultramaxtri.com), held each May, is one of the largest pool swim triathlons in the nation.
Mammoth Lakes, California Population: 7,869 Median Home Price: $348,880 The Scene: Like Flagstaff, Ariz., Mammoth Lakes is a training destination for many of the country’s elite distance runners such as Ryan Hall. But recently, the resort town has emerged as a hotspot for triathletes thanks to its high elevation and rugged terrain. The Selling Points: Picture this: snowcapped mountain peaks, peaceful forests and bald eagles soaring above you while you hammer out a tempo run or pedal the lung-burning climb to the Minaret Vista. The Whitmore Pool is fed by natural hot springs and offers a 360-degree view of the Eastern Sierra. And the June Lake Triathlon each July is a must-do. The Snags: Mammoth Lakes’ 12.2 percent unemployment rate is above the national average, and in recent years jobs have decreased by 6 percent. Local Flavor: Mammoth lakes and the surrounding areas are filled with spectacular trails and roads. Runmammoth.com provides maps and directions to routes.
COLUMBIA CVB; RICK KATTLEMAN
Population: 143,986 Median Home Price: $264,290 The Scene: If Boulder is the sparkling gem for triathletes in Colorado, Fort Collins is a diamond in the rough. Home to Colorado State University, the cycling scene has been hot here for years, but the tri community is finally catching up. The Selling Points: With 29 miles of bike trails and the annual Fort Collins Cycling Festival showcasing competitive bike racing, it’s hard to find an excuse not to ride here—or a group to ride with. Areas like the Horsetooth Reservoir and Lory State Park offer shaded trails, while you can ride along interstate I-25 for miles in a bike lane. And the dozens of local microbreweries in town (earning Fort Collins the nickname “The Napa Valley of Beer”) give you even more of a reason to work up a thirst. The Snags: Faced with budget cuts, last year Fort Collins’ Poudre School District laid off 139 full-time employees. Local Flavor: Check out the muchloved New Belgium Brewery (Newbelgium.com), makers of Fat Tire Amber Ale. But reserve a tour early—it’s so popular that spots fill up a month in advance.
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SACRAMENTO, CA
PROVO-OREM, UT
built with cyclists in mind. Some major stretches of asphalt in and around Provo and Orem have zero shoulders, so riders have to take extra caution. Local Flavor: Provo tri shop T3 Triathlon (T3triathlon.com) hosts a trio of local races, including the Turkey Triathlon, featuring a “splash” distance in reverse order, with the 350-meter swim last.
Sacramento, California
Provo-Orem, Utah
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UTAHVALLEY.COM; SACRAMENTO CVB
Population: 122,484 Median Home Price: $140,380 The Scene: Since the launch of the Utah Half five years ago, triathlon participation has been booming. Athletic college kids from Brigham Young and Utah Valley University (both of which have competitive tri clubs) have further bolstered the community. The Selling Points: Nestled alongside the Provo River between Utah Lake and the Wasatch Mountain Range, there are plenty of hills to run and ride up and lakes to swim in. BYU’s facilities are top-notch, and for a change of pace, the mountain biking hub of Moab is only a three-hour drive away. Plus, with both BYU and Utah Valley University nearby, the job market is strong, especially in the tech space. The Snags: Many of the roads weren’t
Population: 1,400,949 Median Home Price: $192,950 The Scene: Sacramento may not be as sexy as say, San Diego, but California’s capital has its own appeal. The city’s Golden State Triathlon, held each October, is California’s only crit-style sprint tri, with a draft-legal bike course. Legendary Ironman champ Dave Scott, a native of nearby Davis, teaches a clinic at the city’s Swimstitute each year. The Selling Points: Despite its mostly urban environs, Sacramento is rife with a variety of places to get your workout on. There are ample parks, multiple lakes, the American and Sacramento rivers for open-water swims and the 32-mile Jedediah Smith Memorial Bicycle Trail. Known as one of the sunniest cities in the country, Sactown averages 188 clear days per year. The Snags: For all of that sunshine, there’s still a dark cloud hanging over Sacramento: The city has struggled with declining home prices, rising unemployment and high taxes (much like the rest of California). Local Flavor: Throughout the summer, coaching group Total Intensity Sports (Totalintensitysports.com) and bike shop Kinetic Cycles host a weekly 10-mile time trial series along the Sacramento River. Cash prizes and coveted gear like Zipp wheels and TT frames are up for grabs for top point-getters.
TRIATHLETE.COM | August 2011
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PORTLAND, OR BURLINGTON, VT
Portland, Oregon
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Burlington, Vermont Population: 42,417 Median Home Price: $286,000 The Scene: An area much more well-known for its winter sports, Burlington is emerging as a triathlonfriendly locale. The host of the 2011 and 2012 USA Triathlon National Championships, this town will soon be very grateful for the sport, which is expected to pour more than $2 million into Burlington’s economy. The Selling Points: Sure, there’s snow on the ground from October to April, but once the thaw hits, you can grind out your miles in Red Rocks Park or explore some of the 1,300 miles of cycling routes on the Lake Champlain
Bikeways (or cross-country ski your heart out all winter long). Locavores will love the organic produce from Burlington’s Farmers’ Market, open May through September. The Snags: Burlington’s full of college kids, ski bums, artists and musicians. (The band Phish got its start here in 1983.) Very cool for some, but if you prefer the straight and narrow, Burlington’s free-spirited vibe may not be the perfect fit. Local Flavor: Winter doesn’t mean training indoors with the Catamount cross-country trail nearby. At 300 miles and spanning the length of Vermont, it’s the longest cross-country ski trail in the nation.
TRAVEL PORTLAND / MR. JANIS MIGLAVS; BRIAN JENKINS/3RD STONE IMAGES
Population: 583,776 Median Home Price: $230,000 The Scene: Cyclists and triathletes are everywhere in Portland: gathered together at coffee shops (Stumptown Coffee Roasters is a favorite); tossing back a couple of cold ones at one of the 50-something microbreweries in town; hanging out at The Athlete’s Lounge—part retail shop, part training center and the epicenter for all things tri in Portland. Plus, the city landed an elite race with the inaugural Rev3 taking place here in July. The Selling Points: Bike five minutes from Portland and you’ll reach rural roads with very little traffic. Forest Park—the largest wooded city park in the United States—is here, featuring the 30-mile Wildwood Trail. And all of that rain you hear about? It mostly falls between November and March, with the rest of the year soaked with sunshine, pleasant temps and low humidity. The Snags: With no local lakes and the chilly temps of Portland’s rivers (the Willamette River averages around 69 degrees in late August), open water spots are hard to come by. Locals lament traveling up to an hour to swim in more welcoming waters. Local Flavor: With 324 miles of bikeways, bike racks at every corner, café and bar, and a fixie-loving hipster population, Portland is a two-wheeled commuter’s paradise.
TRIATHLETE.COM | August 2011
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DEALER INQUIRIES INFO@SPORTSMULTIPLIED.COM
6/10/11 11:38 AM
2011
TRAINING SHOE REVIEW We direct you to the right training shoe using our “Fit, Feel and Ride” criteria as a guide. Match our test team’s objective evaluations with your unique demands of a shoe, with attention to your running form, training goals and the surface on which you’ll be running.
Toebox fit: The shoe’s volume from the base of the toe to the front of the shoe. Mid-foot fit: The shoe’s volume around the arch of the foot. Foot-to-sole hold: How the shoe’s upper fabric portion holds the foot against the sole. Soft: The foot is able to slide and shift. Firm: The foot is hugged tightly to the sole. Weight: The lightest track spikes weigh about 4 ounces, while burly training shoes weigh about 14. A shoe’s construction also affects how light it feels on the foot.
The term “training shoe” has typically been associated with clunky motion-control shoes but includes other styles of shoes, depending on the type of training you’re doing—minimalist flats for drills and strides, race shoes for tempo days, or sturdy shoes for long runs. We’ve reviewed 24 of the best running shoes on the market. One is just right for you.
BY ADAM W. CHASE PHOTOGRAPHS BY NILS NILSEN
Heel-toe transition: How the shoe facilitates the foot’s movement from ground contact to toe-off. A faster transition is often preferred by mid- and forefoot strikers who have a higher cadence. A smoother transition is often preferred by heel strikers. Response: The sole’s cushioning characteristics. A sole that absorbs shock creates gentle contact with the ground but does not help the foot recoil off the pavement. A bouncy sole returns a lot of energy to the runner and feels spring-like.
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Adidas AdiZero Aegis 2
Avia AVI Quest Lite
Somewhere between racer and trainer, the Noosa is a solid choice for both, especially for a half- or full marathon off the bike. In fact, the shoes come with optional speed lacing if you want to use them for racing. As you’d expect, the vivaciously bright colors stand out as the most noticeable aspect of these fun shoes, but the snug fit, firm mid-sole stability, and ergonomic tongue and lacing also drew commentary. Overall they’re stable, lightweight training shoes with a distinct fit that you should try on before you purchase.
With the Aegis, Adidas fills that space between racing flat and trainer with this quintessential “lightweight trainer” that, depending on the runner’s needs and desires, can serve the utilitarian role of a functional racer or minimal trainer. Its low-volume fit means those with pudgier feet should forgo. The Aegis’ forefoot flexibility matches that of a racing shoe and testers commented on the amount of “feel” they got from the low-profile midsole that “doesn’t do the work for you” with the energy return you get from more built-up shoes.
Don’t judge a shoe by its cover. The looks of the AVI Quest Lite are somewhat deceiving, as testers expected it to be bulky and stiff but instead found they had a “lessis-more feel” thanks to a seamless low-volume upper, smooth heel-toe transition and ease of push-off. The firm midsole was, however, too much for some.
Roomy 3
Foot-to- Soft sole hold Weight Lightest Heel-toe Smooth transition
Firm 4
Heaviest 2
Fast Bouncy 4
FIT FEEL
Roomy 2
Mid-foot Snug fit 1
Roomy
Foot-to- Soft sole hold
Firm 4
Weight Lightest
Heaviest
1
2
Response Absorbing
Toebox Snug fit
($130, Avia.com)
Heel-toe Smooth transition
Fast 4
Response Absorbing
Bouncy
2
RIDE
Mid-foot Snug fit
FIT
Roomy 2
FEEL
Toebox Snug fit
($110, Adidas.com)
RIDE
RIDE
FEEL
FIT
Asics GEL-Noosa Tri 6 ($120, Asicsamerica.com)
Toebox Snug fit
Roomy 2
Mid-foot Snug fit 1
Roomy
Foot-to- Soft sole hold
Firm 4
Weight Lightest Heel-toe Smooth transition Response Absorbing
Heaviest 4
Fast 3
Bouncy
1
AVI Quest Lite: “The plastic parts of the shoe complement the cushion perfectly, applying just enough cushion and support. Avia has a winner here. I’ll be training in these shoes because they’re great for longer, faster runs or just an easy day jog.”
AdiZero Aegis 2: “Great as a racer because of the weight and great as a trainer because of the cushion, if you have an efficient gait.”
GEL-Noosa Tri 6: “These are works of art for my feet! The bright palate and cushy ride were inspirational.”
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Brooks Revenna 2
Hoka One One Bondi B Road ($170, Hokaoneone.com)
Ecco BIOM B
Karhu Fast Ride
For those who want a snug, somewhat narrow fit and plenty of stability for mild pronation, the second coming of the Revenna will be a welcome vehicle. It is not, however, for those with wide feet. Testers found that it ran firm but not excessively stiff. They appreciated the balance of cushioning and nonintrusive guidance, and recommended it as a daily trainer that encourages a mid- and forefoot strike.
This brand converted our test team’s skepticism into near fanaticism one by one. The upper has a foot-hugging fit. It’s too snug for those with wide feet but really held narrower, low-volume feet. The plush, ultra-thick yet airy midsole wowed one tester who compared the experience to “running on down pillows that fluff up for every step.” The absorbent, marshmallow-like quality does, however, detract from the push-off performance, especially on ascents, when it feels like the Bondi eats up what would have been propulsive energy.
Whereas the BIOM A is wired for runners who tend to land on the fore of their feet, the BIOM B is designed for a mid- to rear-foot runner. As such, testers had different experiences with the shoe, depending on their form. The midfoot strikers really enjoyed the smooth transition while a fore-striking tester found the hard outsole focused the landing with a “tappy” impact. The fit of the light, flexible shoe is narrow in the back and more generous in the toe box.
Testers noticed what they called a rocker bottom, but mostly just when walking. These certainly aren’t “toning” shoes, although they feel light, and the softly cushioned transition from heel to toe is fluid enough that testers said the Fast Ride encouraged a more rapid tempo (which may have the benefit of added muscle tone). The Fast Ride’s fit is rather generous and accommodating to bigger-volume feet. Those with narrower feet should try to size down a notch.
Heel-toe Smooth transition
Heaviest
FIT
Weight Lightest
Firm 3
2
Fast 2
Response Absorbing
Bouncy
RIDE
2
Revenna 2: “Cushioning, fit and stability stand out as the shoe’s strongest attributes, but traction (on and off road), ventilation and comfort rank high.”
Toebox Snug fit 2
Foot-to- Soft sole hold
2
Weight Lightest Heel-toe Smooth transition
Roomy
Mid-foot Snug fit
2
Roomy
Foot-to- Soft sole hold
2
3
Mid-foot Snug fit
Firm Heaviest 2
Fast 2
Response Absorbing
Roomy 4
Weight Lightest
Roomy
FIT
Foot-to- Soft sole hold
Toebox Snug fit
Firm Heaviest
FEEL
Roomy
($130, Karhu.com)
Heel-toe Smooth transition 1
Fast
Response Absorbing
2
Toebox Snug fit
4
Mid-foot Snug fit
4
Foot-to- Soft sole hold
Roomy Roomy Firm 2
Weight Lightest
Heaviest
Heel-toe Smooth transition
Fast
1
2
Bouncy
RIDE
2
FIT
Mid-foot Snug fit
Roomy
FEEL
2
($195, Eccousa.com)
RIDE
Toebox Snug fit
FEEL
RIDE
FEEL
FIT
($100, Brooksrunning.com)
5
Response Absorbing
Bouncy
2
Bouncy 5
BIOM B: “The shoe feels really natural, so I’d recommend it to neutral runners who land behind the ball of their foot.”
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Dallas | October 2, 2011
CHAMPIONS WILL BE CROWNED The Toyota U.S. Open Triathlon is the final event of the Life Time Fitness Triathlon Series Race to the Toyota Cup. Compete in the season finale against the finest professional, elite, age groupers and amateur triathletes.
Register Today:
TOYOTAUSOPENTRIATHLON.COM
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Mizuno Wave Prophecy
New Balance 1190 ($115, Newbalance.com)
The lightweight trainer and raceworthy K-wicky Blade Light really impressed our testers. The hydrophobic Ion Mask works great when your feet get wet, and the seamless upper is comfortable on bare feet. It provides excellent ventilation— although the tongue was a little tricky to position and can rub if it isn’t well-situated. The weight feels light and fast enough to inspire extra miles, and the cushioning was especially noticeable in the rear of the shoe in comparison to the forefoot.
Mizuno took its Wave technology to a new level with the Prophecy, which replaces a standard EVA midsole with a springy set of plastic plates designed to translate vertical energy into horizontal. Rear-foot striking testers loved the shoe more than forefoot testers. The Wave rolled heel strikers forward and provided a friendly, spring-like push in their step, whereas forefoot and upper mid-foot strikers said the shoe felt “clumsy” at times. As with all new running shoes, you should try before you buy.
The 1190 and its low ramp angle, or “H-delt” as some are now calling the heel-toe differential, serves as a great transition shoe for those who don’t want to forgo the cushioning and protection of a standard training shoe while weaning themselves off bigger rear-foot cushioning platforms. The dual-density support is just enough for those who want some slight correction for pronation control, but it otherwise ran like a racing flat and was responsive, with a quick toe-off and a nice overall fit.
($200, Mizunousa.com)
Roomy 3
Foot-to- Soft sole hold
3
Heaviest
FEEL
Weight Lightest
Firm
2
Heel-toe Smooth transition
Fast 4
Response Absorbing
Bouncy 4
Toebox Snug fit
Roomy
Heel-toe Smooth transition
3
Firm
Foot-to- Soft sole hold
3
4
Weight Lightest
Weight Lightest
Heaviest 4
Fast 2
Response Absorbing
Roomy 4
Mid-foot Snug fit
3
Foot-to- Soft sole hold
Toebox Snug fit
Roomy
2
Mid-foot Snug fit
FEEL
4
Mid-foot Snug fit
FIT
Roomy
RIDE
Toebox Snug fit
RIDE
RIDE
FEEL
FIT
($130, Kswiss.com)
FIT
K-Swiss K-wicky Blade Light
Heel-toe Smooth transition
Roomy Firm Heaviest 2
Fast 2
Response Absorbing
Bouncy
Bouncy 4
4
BEST STABILITY TRAINER
K-wicky Blade Light: “Nice amount of cushioning and stability, and I like the weight of the shoe. Super comfortable.”
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the next great race... outer banks triathlon festival sprint, olympic and half events september 10-11, 2011 roanoke island, north carolina
www.obxtriathlon.org Proudly Sponsored by:
interested in other great races on the outer banks? outer banks marathon november 12-13, 2011 www.obxmarathon.org
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flying pirate half marathon april 14-15, 2012 www.flyingpirate.org
5/6/11 9:06 AM
Reebok Premier Road Supreme 2 ($100, Reebok.com)
The second version of the Free retains the liberating qualities that allowed the foot to flex naturally, but without the pounding that often accompanies other minimalist, barefoot-styled footwear. Thanks to the dramatic cuts between the waffle “pistons” and absorbent midsole material, there is some underfoot forgiveness, but you still have to be “on” when you run in the Free+ 2 because they command a level of focus and energy.
This new shoe from Pearl Izumi was such a hit with our dedicated test team that they considered swimming and cycling before they slipped it on their feet, just to get the full experience of this tri-specific shoe. The lace-locking upper’s snug, wrapping fit is ideal for those who don’t wear socks and are OK with a smaller toe box. The underfoot protection was adequate because the midsole’s firmness made up for the race-flat-like lowness in profile, and the lack of posting and cushioning reminded testers that these kicks are for moving fast, preferably up on one’s forefoot.
A “workhorse” of a shoe, the heavily cushioned Ventis 2 is for runners who want a lot of midsole, especially toward the heel. Testers found the shoe bulky both in weight and stiffness, but not overly structured in the motion-controlling sort of way—although the midsole offset disparity between heel and forefoot was enough to quicken the transition and throw off laststage pronators. The snug fit is quite comfortable while the feel is “pillow-y.”
One of the softest shoes in this review, the Road Supreme got high marks as a great all-purpose trainer. Testers said they were happy to forgive the slight heft and midsole stiffness as small prices to pay for the cushioning, comfort, stability and ventilation of the Road Supreme. The fit was rated as comfortably snug, accommodating and true to size.
Foot-to- Soft sole hold 1
Heaviest
FIT
Weight Lightest
Firm
2
Heel-toe Smooth transition Response Absorbing
5
Bouncy
RIDE
1
Fast
Toebox Snug fit
Roomy 2
Mid-foot Snug fit
2
Foot-to- Soft sole hold
2
Roomy Firm
Weight Lightest Heel-toe Smooth transition
Heaviest 2
Fast 2
Response Absorbing
Free+ 2: “I like these as a recovery shoe, but if I were to use this as a training shoe I would use it more as a tool. I would warm up and cool down in it to help strengthen my foot and muscles of the lower leg.”
Bouncy 4
Roomy 4
Mid-foot Snug fit 1
Roomy
Foot-to- Soft sole hold
Firm
Weight Lightest Heel-toe Smooth transition 1 Response Absorbing
FEEL
Roomy 4
Toebox Snug fit
5
Heaviest 4
Fast
RIDE
Mid-foot Snug fit
FEEL
5
RIDE
Roomy
FEEL
FEEL RIDE
Toebox Snug fit
FIT
Puma Complete Ventis 2 ($100, Puma.com)
($115, Pearlizumi.com)
FIT
Pearl Izumi isoTransition
FIT
Nike Free+ 2 ($90, Nike.com)
Toebox Snug fit
2
Mid-foot Snug fit
2
Foot-to- Soft sole hold
2
Roomy Roomy Firm
Weight Lightest Heel-toe Smooth transition Response Absorbing
Heaviest 4
Fast 4
Bouncy 4
Bouncy
1
Premier Road Supreme 2: “I would recommend these shoes for training or recreational road racing if comfort is an important factor.”
BEST LIGHTWEIGHT TRAINER
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Scott eRide Trainer
Zoot Ultra OVWA ($120, Zootsports.com)
Saucony ProGrid Triumph 8
Scott’s eRide Trainer got rave reviews for its outsole, upper fit, “flexy response” and appearance. Although the shoes didn’t work well for one narrow-footed tester, the lacing and tongue hold the foot securely. Another tester described the fit as “perfect through the whole foot, giving me wiggle room in the toe box but still keeping my foot stable.” The cushioning is ample but better described as absorbing than bouncy. They were highly recommended by testers for long runs.
As a hybrid racer-trainer, the OVWA is as light as most racing flats and feels quite fleet. It’s comfortable for longer training sessions, except on dirt or gravel, where the underfoot protection was insufficient. The test team described the shoe as “efficient,” “quick” and “slipper-like,” commenting on the blister-free, sockless comfort, asymmetric elastic speed lacing system, snug fit, tongue hole, heel pull-tab, flexibility of the upper and non-interfering motion control in what they described as a “triathlete’s running shoe.”
The Triumph 8’s neutral, cushioned and responsive ride impressed our test team, largely due to its fluid heel-to-toe transition. Overall, the upper fits comfortably and has a snug fit, although the length runs a smidge long compared to other Saucony shoes. The plush foot bed, responsive forefoot and resilient midsole combine for a flexible, relatively light high-mileage trainer that testers emphatically enjoyed.
Mid-foot Snug fit
2
Foot-to- Soft sole hold
2
Firm Heaviest 3
Heel-toe Smooth transition
Fast
FEEL
Weight Lightest
FIT
Roomy
3
Response Absorbing
2
Bouncy
Toebox Snug fit
2
Mid-foot Snug fit
2
Roomy
Foot-to- Soft sole hold Weight Lightest Heel-toe Smooth transition
FIT FEEL
Roomy 4
($130, Saucony.com)
Toebox Snug fit 3
Foot-to- Soft sole hold
3
Weight Lightest
Firm
Heel-toe Smooth transition
3
Heaviest
Roomy 4
Mid-foot Snug fit
Roomy
RIDE
Toebox Snug fit
RIDE
RIDE
FEEL
FIT
($115, Scott-sports.com)
Roomy Firm Heaviest 2
Response Absorbing
Fast 4
Bouncy 4
2
Fast 2
Response Absorbing
Bouncy 4
eRide Trainer: “The eRide Trainer is stable but not overbearing. I love a free-moving, flexible shoe, and these are just the right blend of support and flex.”
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Photo ©tinefoto.com
TRISTAR COMES TO THE U.S.! On August 27, TriStar presents its successful new, fun and easy recovery triathlon format coming from Europe:1km Swim, 100km Bike and 10km Run
Experience European style triathlon and be part of history when Maple Grove, Minnesota hosts the launch of the new triathlon brand in the U.S. Three race formats available for a weekend of triathlon fun: TriStar111: [0.62/62/6.2] miles The Olympic Dare: [0.9/26/6.2] miles Dare to Sprint: [0.3/14/3] miles
1km SWIM 100km BIKE 10km RUN
Register today and you’ll join the Ironman World Champion Chris McCormack ‘MACCA’ at the start line! Yes, you can!
mgTRI.com facebook.com/StarEvents
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twitter.com/stareventsintl
tristarminnesota.com 6/14/11 8:40 AM
New Balance Road Minimus ($100, Newbalance.com)
Mizuno Wave Precision 12
Brooks Trance 10
The Speedstar packs in the highest praise-per-dollar ratio of the lot. Testers found the fit conforming and snug. It really held their feet and created noticeable responsiveness, but this cut might not bode well for wider feet. The mid-sole stood out as the most impressive feature, as it’s cushy enough to compare to the Nike Lunaracer 2 but firm enough for longer runs or as a marathon race shoe, with some finding the firmness enough to affect the flex.
The Minimus is extremely lowprofile and flexible. The midsole is firm, and the curved fit took some getting used to, but mostly the Minimus takes a lot of discipline in your running form. They’re recommended for shorter, faster training runs, when you have the energy to focus on your stride and make sure you are using proper form to gain lateral control.
The Wave Precision was a tester favorite that hits the spot for neutral, light-on-their-feet runners. While Mizuno says the wave structure in the sole is the same as prior versions of the Precision, testers reported that the shoe ran a little differently. It felt softer and more flexible underfoot. With a significant heel-toe differential, the Precision is hardly a minimalist shoe, but for a runner who likes a wedge, the Precision is an ideal lightweight trainer or even a marathon racer for those who want a little more protection, cushion and structure.
Trance-ers of the past should try this model before purchasing the newest edition because our testers observed some noteworthy changes from past versions. Most commented on the increased stability and an altered underfoot feel. The ride was stiffer in both flex and cushioning, although the cushioning is still more than adequate for these “versatile, stable, pliant, well-cushioned, comfortable everyday trainers.”
Heel-toe Smooth transition
Fast
RIDE
1
Weight Lightest
Heaviest
Heel-toe Smooth transition 1 Response Absorbing
2
Fast Bouncy
Foot-to- Soft sole hold
Bouncy 4
Road Minimus: “These shoes feel like nothing I have ever put on my feet. They make you very aware of how you are running and make you conscious of your foot strike.”
Toebox Snug fit Mid-foot Snug fit
2
Response Absorbing
FIT
5
Weight Lightest Heel-toe Smooth transition
Roomy 4
Roomy 2
FEEL
2
Heaviest
Firm
1
Firm
Weight Lightest
Foot-to- Soft sole hold
($140, Brooksrunning.com)
Firm 2
Heaviest 2
Fast
RIDE
2
Roomy 2
FIT
Roomy
Mid-foot Snug fit
Roomy 4
FEEL
Foot-to- Soft sole hold
2
Toebox Snug fit
($105, Mizunousa.com)
RIDE
Mid-foot Snug fit
Roomy FEEL
Toebox Snug fit
RIDE
FEEL
FIT
($90, Asicsamerica.com)
FIT
Asics GEL-Speedstar 5
Toebox Snug fit Mid-foot Snug fit
Roomy 4
Roomy 2
Foot-to- Soft sole hold Weight Lightest Heel-toe Smooth transition Response Absorbing
Firm 3
Heaviest 4
Fast 4
Bouncy 4
2
Response Absorbing
Bouncy 3
GEL-Speedstar 5: “Great for doing a road hill-repeat session. I would run up a mountain in this shoe because it feels like it places my foot in the correct ‘bounceable’ region to maximize my energy output.
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August 2011 | triathlete.com
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Nike LunarElite+ 2 ($100, Nike.com)
Saucony ProGrid Mirage
The OTEC’s sock-like, almost tongueless asymmetric upper wrapped our testers’ feet so comfortably they all remarked how these shoes could easily be worn without socks. This neutral trainer feels light and runs fluidly. It struck our testers as having more structure than they expected from a multisport racer, perhaps because of the shoe’s built-in support system. The negatives: The toe box has a loose hold on the forefoot, and the lacing can rub on the ankle.
For a foot-embracing fit that works best for lower-volume feet, the LunarElite’s second go provides a “hugging” sensation around the entire foot, one that our test team found comfortable and non-suffocating, yet narrow. This version ran lighter and softer than the original, and the deep flex grooves made for remarkable forefoot flex with a responsive transition. Testers appreciated the midsole cushioning and found the shoe was stable without any noticeable motion control interference.
The Mirage has the comfort and stability of a trainer yet the weight and low heel-toe differential profile of a racer. To give runners who want the minimalistic feel of the Kinvara’s natural and neutral sole but still need support and motion control, Saucony outfitted the Mirage with a heel counter and torsion-controlling plastic mid-foot arch bridge. One tester commented, “The low volume and light weight helped with a smooth transition, and the slight heel-to-forefoot drop gives it that racing-flat type of feel.” Another characterized them as “harder cushioning” shoes that were comfortable, stable, light and efficient.
3
Foot-to- Soft sole hold Weight Lightest Heel-toe Smooth transition
Roomy 2
Firm
Mid-foot Snug fit
3
Heaviest
Foot-to- Soft sole hold
3
4
2
Fast Bouncy
Firm
Weight Lightest
Heaviest
Heel-toe Smooth transition
Fast 2
Response Absorbing
Bouncy 4
RIDE
4
Roomy
1
2
Response Absorbing
Toebox Snug fit
FIT
Roomy
FIT
Mid-foot Snug fit
($100, Saucony.com)
FEEL
Roomy 2
FEEL
Toebox Snug fit
RIDE
RIDE
FEEL
FIT
Check out reviews of 14 additional training shoes online by snapping the barcode on your smartphone or go to Triathlete. com/2011trainingshoes.
Zoot Ultra OTEC ($120, Zootsports.com)
Toebox Snug fit Mid-foot Snug fit
Roomy 4
Roomy 2
Foot-to- Soft sole hold Weight Lightest
Firm 4
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Fast 4
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LunarElite+ 2: “The transition was pretty smooth and the shoe was nice and light; a great one for me to wear for speed work or a tempo run. Ultra OTEC: “I fell in love with these shoes from my first few strides. Good luck trying to get a run in without people stopping you to ask you about your kicks!”
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Bike a
Faster Half-Ironman Start your run at the front of the pack in 12 weeks By John Stewart
T
Nils Nilsen
his 12-week plan utilizes training methods that have moved many a triathlete from the middle of the bike pack to the front. It is designed for triathletes who have completed several half-iron-distance races and placed well within their age groups in the swim and run, but want to dramatically improve their bike splits. If you have limited time to train, around 12 to 13 hours total per week, this plan is for you.
Some major mistakes made in training for the half-iron bike are: Ignoring threshold training Long rides without specific, race-pace intensity goals No significant over-distance rides Placing the long run the day after the long bike, compromising the quality of one or both Sacrificing frequency for duration Riding a poorly fitted bike You must set specific training zones and stick to them closely in workouts. Do a number of short races and time trials to nail down your zones. Large variations in power and pace during half-iron bike legs, especially out of transition and on hills, will hurt your times tremendously—learn to be in complete control of your effort.
August 2011 | triathlete.com
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The program is broken into three four-week sections:
This plan is based on four intensities: Easy
relaxed and slow
Zone 2
long distance pace (half-iron flat bike pace, half-iron run pace, marathon pace)
Zone 3
your best 1.5-hour effort (half-iron hilly bike pace, Olympic triathlon run pace, half-marathon pace)
Threshold
your best 1-hour effort (30–40K bike pace, 10–15K run pace)
Mon
Tue Bike: 45 min Zone 2, including 2x10 min at threshold, 5 min rest between, cadence 90+ Run: 1 hour Zone 2, first mile after warm-up is 15 sec slower than race pace
Week 1
Off
Mon
Week 2 Mon
Week 3 Week 4
Off
Wed Swim: 10 min drill/ kick; 5x75 min strokes/ max effort on 2:00, 3x300 pull with 20 sec rest; 200 cool-down (total=1800)
Thu
Fri
Sat
Bike: 45 min Zone 2, rolling hills, at threshold on all hills up to 15 min total
Swim: 10 min drill/kick; 6x200 best average pace, 100 mod kick right after each, 20 sec rest; 200 cool-down (total=2400) Run: 45 min, rolling hills, Zone 2, last 30 min cadence focus 90, 95, 100 for 10 min each
Bike: 2 hours or 30 miles Zone 2, including 2x10 min Zone 3, mostly aero position
Thu
Fri
Sat
Bike: 45 min Zone 2, rolling hills, at threshold on all hills up to 20 min total
Swim: 10 min drill/kick; 4x300 best average pace, 100 mod kick right after each, 30 sec rest; 400 cool-down (total=2400) Run: 45 min, rolling hills, Zone 2, last 30 min cadence focus 90, 95, 100 for 10 min each
Bike: 2.5 hours or 40 miles Zone 2, including 2x15 min Zone 3, mostly aero position
Thu
Fri
Sat
Bike: 1 hour Zone 2, rolling hills, at threshold on all hills (stand for all) up to 20 min total
Swim: 10 min drill/kick; 3x400 best average pace, 100 mod kick right after each, 40 sec rest; 500 cool–down (total=2400) Run: 30 min, rolling hills, Zone 2, cadence focus 90, 95, 100 for 10 min each
Bike: 3 hours or 45 miles Zone 2, including 2x20 min Zone 3, mostly aero position
Sun Brick: Bike: 1 hour Zone 2, including 2x5 min at a cadence of 100+ Run: 30 min easy
Sun Brick: Bike: 75 min Zone 2, including 3x5 min at a cadence of 100+ Run: 30 min easy
Sun Brick: Bike: 1.5 hours Zone 2, including 4x5 min at cadence 100+ Run: 30 min easy
Tue
Wed
Thu
Fri
Sat
Sun
Bike: 75 min Zone 2 including 2x20 min at threshold, 5 min rest between, cadence 90+
Swim: 10 min drill/kick; 4x100 min strokes/max effort on 2:30, 2x400 pull with 20 sec rest; 200 cool-down (total=1800) Run: 75 min Zone 2, first mile after warm-up is 15 sec slower than race pace
Bike: 1 hour Zone 2, rolling hills, at threshold on all hills (stand for all) up to 30 min total
Swim: 10 min drill/kick; 2x600 best average pace, 100 mod kick right after each, 60 sec rest; 600 cool-down (total=2400) Run: 30 min, rolling hills, Zone 2, cadence focus 90, 95, 100 for 10 min each
Bike: 3.5 hours or 50 miles Zone 2, including 2x30 min Zone 3, mostly aero position
Brick: Bike: 1 hour 45 min Zone 2, including 5x5 min at a cadence of 100+ Run: 30 min easy
Mon Week 5 Recovery
Swim: 10 min drill/ kick; 6x50 min strokes/ max effort on 1:30, 4x200 pull with 20 sec rest; 300 cool-down (total=1800)
Tue
Mon
Week 6
Wed
Bike: 1 hour Zone 2 including 2x20 min at threshold, 5 min rest between, cadence 90+ Run: 75 min Zone 2, first mile after warm-up is 15 sec slower than race pace
Off
Swim: 10 min drill/ kick; 8x25 min strokes/ max effort on 1:00, 8x100 pull with 20 sec rest; 400 cool-down (total=1800)
Tue Bike: 45 min Zone 2, including 2x15 min at threshold, 5 min rest between, cadence 90+ Run: 1 hour Zone 2, first mile after warm-up is 15 sec slower than race pace
Off
116
Wed
Weeks 1-4: Build bike volume and threshold ability Weeks 5-8: Build long bricks and runs at race pace Weeks 9-12: Taper and race Have a great time with this program. Your improved cycling ability will get you to your next half-Ironman finish line much faster!
Off
Tue
Wed
Swim: 10 min drill/ kick; 8x100 easy on 2:00; 200 choice cooldown (total=1400)
Bike: 30 min easy spin on flats
Thu
Fri
Swim: 10 min drill/kick; 8x100 easy on 2:00; 200 choice cool-down (total=1400) Run: 1.5 hours Zone 2, up to 12 miles; first mile after warm-up is 15 sec slower than race pace
Off
Sat
Sun
Brick: Bike: 2.5 hours or 40 miles Zone 2, including 4x5 min 70–75 rpm in a big gear Run: 15 min easy
Bike: 75 min Zone 2
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Run: 1 hour Zone 2, include 10x30 sec fast pickups with 30 sec easy jog recoveries
Swim: 10 min drill/kick; 8x50 descending on 1:00; 1500-yard best effort to set training pace, note time and avg stroke count; 200 easy cool-down (total=2500) Bike: 1 hour Zone 2 on the flats, including 30 min Zone 3
Run: 1 hour 10 min Zone 2, including 1 mile at Zone 3
Bike: 1.5 hours Zone 2, including 4x5 min 70-75 rpm in a big gear
Swim: 2x(100 swim/100 kick/100 pull); 150-yard pace: 10x150 odds lowest stroke count, evens pull, 20 sec rest; 400 easy form cool-down (total=2500)
Brick: Bike: 4 hours or 60 miles Zone 2, including 2x30 min Zone 3, mostly aero position Run: 20 min run Zone 2, first mile is 15 sec slower than race pace
Bike: 1 hour Zone 2, including 3x5 min at cadence 100+
triathlete.com | August 2011
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Week 7 Week 8 Week 9
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Run: 30 min Zone 2, include 10x30 sec fast pickups with 30 sec easy jog recoveries
Swim: 2x(100 swim/100 kick/100 pull); 150-yard pace: 3x(50/100/150/200), 10/20/30/40 sec rest, set low stroke count for 50 and maintain it, hold pace; 200 easy kick, 200 easy swim (total=2500) Bike: 1 hour Zone 2 on flats, including 30 min Zone 3
Run: 1 hour 45 min Zone 2, up to 14 miles, including 2x1 mile Zone 3, 5 min Zone 2 recovery
Bike: 1 hour Zone 2, including 4x5 min 70–75 rpm in a big gear
Swim: 2x(100 swim/100 kick/100 pull); 6x75 kick easy/mod/fast by 25, 15 sec rest; 5x300, odds build from easy to hard, evens sight with every breath, 20 sec rest; 5x50 fast on 1:30; 250 easy (total=3000)
Brick: Bike: 4.5 hours or 70 miles Zone 2, including 3x30 min long climbs in Zone 3, alternate standing/ sitting during climbs Run: 30 min off the bike Zone 2, first mile is 15 sec slower than race pace
Bike: 1 hour Zone 2, including 3x5 min at cadence 100+
Mon
Tue
Run: 40 min Zone 2, include 10x30 sec fast pickups with 30 sec easy jog recoveries
Swim: 2x(100 swim/100 kick/100 pull); 1500-yard pace: 3x(50/100/150/200), 10/20/30/40 sec rest, set low stroke count for 50 and maintain it, hold pace; 200 easy kick, 200 easy form (total=2500) Bike: 1 hour Zone 2, rolling hills, including 30 min Zone 3
Fri
Sat
Sun
Bike: 30 min Zone 2 Run: 70 min Zone 2, including 3x1-mile Zone 3, 5 min Zone 2 recovery
Swim: 2x(100 swim/100 kick/100 pull); 6x75 kick easy/mod/fast by 25, 15 sec rest; 5x300, odds build from easy to hard, evens sight with every breath; 10x50 fast on 1:30; 500 easy form (total=3500)
Brick: Bike: 5 hours or 80 miles Zone 2, including 2x45 min Zone 3, mostly aero position Run: 40 min off the bike Zone 2, first mile is 15 sec slower than race pace
Bike: 1 hour Zone 2, including 3x5 min at cadence 100+
Tue
Wed
Thu
Run: 40 min Zone 2, include 10x30 sec fast pickups with 30 sec easy jog recoveries
Bike: 1 hour Zone 2, rolling hills, including 30 min Zone 3
Swim: 10 min drill/ kick; 1000 steady, count strokes first 25 of each 100, keep it low; 500 pull at 1500-yard pace; 100 easy cool-down (total=2000)
Bike: 30 min Zone 2 Run: 1:45 easy pace, up to 14 miles, including 4x1-mile Zone 3 followed by 5 min Zone 2 recovery
Mon
Tue
Week 10 Mon Week 11
Off
Thu
Mon
Off
Off
Mon Week 12
Wed
Off
Wed
Bike: 30 min Zone 2 Run: 30 min Zone 2, include 10x30 sec fast pickups with 30 sec easy jog recoveries
Fri Off
Thu
Swim: 10 min drill/ kick; 1000 steady, count strokes first 25 of each 100, keep it low; 500 pull at 1500-yard pace; 100 easy cool-down (total=2000)
Sat
Sun
Brick: Bike: 3.5 hours or 50 miles Zone 2, including 4x30 min long climbs in Zone 3, alternate standing/ sitting during climbs Run: 50 min off the bike Zone 2, first mile is 15 sec slower than race pace
Swim: Open-water swim with a partner: 15 min race warm-up of short swims and sighting; 10x race entry + 30 sec hard swim, sighting every breath; 5x(2 min strong/4 min race pace/1 min rest), sight often; 10 min easy swim (total=2500) Bike: 1 hour Zone 2, including 3x5 min at cadence 100+
Fri
Bike: 30 min Zone 2 on the flats, may be done as a brick or late day after a long morning run Run: 2 hours easy pace, up to 16 miles including 2x2 miles Zone 3, 5 min Zone 2 recoveries
Off
Sat
Sun
Brick: Bike: 2 hours or 30 miles Zone 2, including 2x30 min best average pace, mostly aero position Run: 1 hour off the bike Zone 2, first mile is 15 sec slower than race pace
Swim: Open-water swim with a partner: 15 min race warm-up of short swims and sighting; 10x race entry + 30 sec hard swim, sighting every breath; 5x(2 min strong/4 min race pace/1 min rest), sight often; 10 min easy swim (total=2500) Bike: 1 hour Zone 2
Tue
Wed
Thu
Fri
Sat
Brick: Bike: 1 hour Zone 2, rolling hills Zone 3 Run: 30 min easy off the bike
Swim: 10x50, 15 sec rest, descending to race pace; 3x(200 fast/300 race pace/1:00 rest, sighting often); 5x100 easy odds pull, evens low stroke count (total=2500)
Brick: Bike: 30 min Zone 2 Run: 1 hour off the bike: 30 min easy, then 30 min Zone 2
Swim: 10x50, 15 sec rest, descending to race pace; 3x(100 fast/200 race pace/1 min rest, sighting often); 10x100 easy odds pull, evens low stroke count (total=2400)
Brick: Bike: 1 hour or 15 miles Zone 2, including 30 min best average pace, mostly aero position Run: 30 min off the bike Zone 2, first mile is 15 sec slower than race pace
Tue
Wed
Thu
Brick: Bike: 30 min easy spin with 3x3 min Zone 2-3, 3 min recoveries Run: 15 min easy
Swim: 10x50, 15 sec rest, descending to race pace; 6x100 as 50 easy, 50 race pace; 6x25 fast on 1:00; 250 easy (total=1500)
Brick: Bike: 15 min easy spin Run: 30 min easy run with 3x3 min Zone 2, 3 min recoveries
Fri Off
Sun Off
Sat
Sun
Swim: 200 warm-up; 4x50 race pace, 20 sec rest; 200 easy (total=600) Brick: Bike: 30 min easy spin with 3x30 sec spin-ups to a fast cadence Run: 15 min easy with 3x30 sec pickups to a fast cadence
RACE
John Stewart is a USAT Level II coach. He is based in Brooklyn, N.Y., and owns Race Day Coaching (Racedaycoaching.com).
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August 2011 | triathlete.com 119 4/8/11 11:15 AM
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Terenzo Bozzone is hardly just another pretty face. He’s a fast-tracking triathlon superstar with ambitions of elevating the sport to a whole new level. Given his innate talent, early success, marketing savvy and all-out drive to be the best, he just might be the guy to take us there.
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T
wenty-six-year-old professional triathlete Terenzo Bozzone pushes his shopping cart down the aisle at a supermarket in his native New Zealand. He’s here stocking up for an upcoming training camp. Reaching the cereal aisle, he loads his cart with boxes and boxes of Kellogg’s Nutri-Grain cereal. If he’s feeling a bit self-conscious, it’s not for all the calories—it’s because his face is on the front of every box. As the cover guy for Nutri-Grain throughout New Zealand, Bozzone’s recent cereal-box celebrity is a significant step toward realizing his broader vision. “The campaign has been incredible for me and hopefully it will do great things for their brand as well. It’s important to move triathlon into new markets,” he says, with obvious appreciation. “Though it can be a bit embarrassing to see my ugly mug staring back at me in the grocery aisle. I usually wear a hat and glasses into the store now.” As one of the youngest members on triathlon’s A-list, marketing strategies and social media sit prominently among Bozzone’s priorities. Just look at the former Junior world champion and 2008 70.3 world champion’s Twitter or Facebook page and you’ll see a new sponsor-related contest crop up almost weekly, engaging his flock of eager followers. “It’s like any relationship in life,” he says. “Any avenue you go down has to work both ways. You can’t take money from sponsors and not give anything back—you work together to raise awareness. It’s a twoway relationship with your fans as well. They support you by giving their time and effort cheering you on and sending you messages. You have to in turn give something back to them and back to the sport.” While Bozzone clearly grasps the give-and-take importance of growing relationships and is staunchly committed to giving his all both on and off the course, the full Ironman victory he longs for eludes him still. But he has no intention of giving up his quest for Kona’s crown or his aspirations to transcend the sport. “I can’t work it out yet. I can race four 70.3s week after week and recover fine, but as soon as I double the distance I struggle a bit more,” he says. “My coach and I are working closely to figure out what’s holding me back—is it a mental component, is it physical, is it nutrition? But it’s like that with Ironman. Look at how many times Macca tried in Kona before he got it right. Mark Allen was in the same boat—he tried for years before he took the title. Hopefully it’s not going to take me that long!” A rock-solid family life laid a firm foundation from which the young Bozzone would launch his crusade for greatness. Born in South Africa, Bozzone moved to New Zealand at age 10, his parents hoping to provide better opportunities for Terenzo and younger brother Dino. “They wanted to create the best possible life for us,” says Bozzone. “In New Zealand you leave your door unlocked. Kids leave their bikes in the middle of the yard with
By Holly Bennett | photographs by nils nilsen
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Big time or bust no fence. In Jo-burg [Johannesburg] that would never happen.” Asked about the worst trouble he caused as a kid, Bozzone admits to a few schoolyard fights. “I’m not proud of that,” he says, with a shamed tone. He describes “Tok Tokkie”—the South African version of Ding Dong Ditch—as his most devious childhood prank. “I swam competitively from the age of 7, in the pool 10 times a week. I didn’t have time to behave badly!” he says. Bozzone was involved in martial arts from an even younger age, traveling to Japan for the Junior Karate World Championships. “In karate you learn the principles of honor, self-control, discipline. Even at 5 years old, you say those words daily and eventually you learn what they mean. That definitely helps me in triathlon. You have to be self-motivated to train 40 hours a week. You don’t have a coach holding your hand, your parents pushing you—that has to come from within.” Bozzone’s discipline paid off. He became a nationally ranked breaststroke swimmer until, at age 13, a perforated eardrum
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kept him on dry land. The injury would be a blessing in disguise. “I remember quite clearly, before I popped my eardrum, sitting up one night on the foot of my bed thinking, ‘I just don’t know if I can do this swimming thing anymore,’” says Bozzone. “Even though I thought I could go to the Olympics, I was over it. I had no life. I take my hat off to swimmers—they’re in the water 30 hours each week, fighting for one-tenth of a second. The break was a great opportunity to try something different. I saw a local duathlon and thought I would give it a go. I finished eighth, but I really enjoyed it, except for falling over my bike. You know when you dismount and you have jelly legs? No one told me about that! But it was fun. The people, the attitude—everyone’s a lot more laidback than in swimming.” A slew of Junior world titles quickly followed. Bozzone won the Junior Duathlon
World Championship in 2001, and in 2002 he doubled his take, with wins at both triathlon and duathlon Junior Worlds. In 2003 he again proved victorious at the Junior Triathlon World Championship. Transitioning to predominantly overseas racing, Bozzone followed the ITU circuit and in 2005 attempted his first international half-iron-distance race at Wildflower, finishing third. The following year he shattered the course record. Bozzone’s focus remained on shorter distances, though, with his heart set on representing New Zealand in the 2008 Beijing Olympics. On the heels of an injury, Bozzone lacked enough ITU points for automatic qualification, and controversial politics seem to have prevented his wild-card appointment to the team. “It was a massive blow,” says Bozzone. “But then I thought, ‘I want to go somewhere and truly make my mark.’ That’s when I decided to take the
“I decided to take the half-Ironman stuff more seriously, with my eye ultimately on Kona. That’s where the legends of the sport are made— in the lava fields.”
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Big time or bust half-Ironman stuff more seriously, with my eye ultimately on Kona. That’s where the legends of the sport are made—in the lava fields.” He stamped his commitment to long-course racing with a record-breaking win at the 2008 Ironman World Championship 70.3, and suddenly the 70.3 scene buzzed with talk of “newcomer Bozzone.” Since then he’s racked up multiple halfIronman victories, thrice been runner-up at Ironman New Zealand and finished just outside of the top 10 in Kona. And he’s only 26. While Bozzone’s talent is undeniable, one can’t entirely neglect his rakish good looks, especially given the hordes of women who swoon over him. It would be an easy assumption to classify him a Kiwi Casanova, yet he’s the furthest from a player. In fact, he and girlfriend Kelly Lawrence have been going strong for more than six years. The pair share an obvious mutual adoration, and their relationship is a model example of separate but complementary interests. Lawrence is a high-end handbag and jewelry designer whose brand, Zabbana, has a growing following in the fashion
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industry. Her business allows her to travel to races with Bozzone where she supports him with the enthusiasm of a high-school cheerleader. Bozzone, in turn, helps promote Lawrence’s brand through social media as well as wearing jewelry from her men’s line. “When we first met, Kelly had no clue what triathlon was. She felt a little embarrassed for me having to run around in Lycra,” says Bozzone, laughing. “I guess I had a basic sense of fashion—otherwise she never would have gone out with me. Though she did throw away a few items of my clothing. I had these favorite jeans— they were not sparkly exactly but they had a shiny tinge. I thought they were the bee’s knees. She obviously didn’t agree.” A short-lived reality television career is another part of Bozzone’s past that went the way of his disco pants. In 2004 he starred as a contestant on a “Survivor”esque show, “Celebrity Treasure Island.” “I actually lost halfway through to one of the girls,” he says. “It was a best-of-three challenge. First we were handcuffed and had to
stick our heads into offal pie to find the key to unlock the cuffs. I won. Then we went through the alphabet, alternately naming countries that started with each letter. I started with Algeria, she says Botswana, and so on. I know plenty of countries, and being into running, who would have thought I would get stuck on the letter K? I had a complete brain freeze. I mean, what about Kenya? I lost that one. The third challenge was throwing knives to pop balloons. I swear the knife they gave me was blunt. She won and booted me.” With his fashion “don’ts” ironed out and his 15 minutes of reality TV fame a fading memory, Bozzone now moves in one crystal-clear direction: full force straight ahead. The rising star makes no bones about wanting to not only match but also surpass the accomplishments of the mentors he admires. “I want to be the Lance Armstrong or Michael Jordan of our sport. I want to take triathlon to the level of awareness it deserves. That’s where I see myself. That’s my ultimate goal.”
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NUTRITION Q&A / MULTISPORT MENU / TriathlEats / EAT RIGHT
PUSHING THE PACE
New Zealand pro Terenzo Bozzone (right) takes in some nutrition as he and Australian Joe Gambles run shoulder to shoulder at the Rev3 Quassy half-iron-distance race in Middlebury, Conn. Bozzone, the runner-up, and Gambles, who was third, finished within a minute of winner James Cunnama of South Africa. PHOTOGRAPH BY ERIC WYNN
August 2011 | TRIATHLETE.COM
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nutrition Q&A: Tour De France special
Eat Like a Tour de France Pro It’s Tour de France time, and for many of us
triathletes that means dreaming of ascending famous alpine climbs, donning team jerseys and listening to the directeur sportif ’s voice via headset. Curious about the nutritional side of the Tour, we spoke with Robby Ketchell—the man in charge of fueling Team Garmin-Cervélo. On individualized nutrition: As director of sports science I work in all areas that contribute to the performance of the athlete. This includes nutrition, physiology, training, biomechanics, technology, testing and race performance. Nutrition needs are highly individualized for different riders, and their diets change depending on whether they are injured, sick, resting, training hard, racing or in the off-season. On keeping up with high caloric demands: On a race day (usually an afternoon start), the riders consume breakfast; a pre-race meal; pre-race beverage; on-the-bike race food (Clif Bars and gels, drink mixes plus “real” foods we have prepared); an immediate post-race drink; then additional post-race drinks until dinner. The caloric expenditure for 1 hour of racing is between 700 and 1000 calories (depending on body size). It’s impossible to consume this amount of food while riding, so the riders must try to replenish this caloric deficit once they’ve finished. Making sure that the riders consume enough calories while maintaining the proper macronutrient (fat, carbohydrates, protein) percentage is the main goal. We monitor this
by checking skinfold measurements and weighing the riders to measure body fat. We specifically try to make sure that their diet is anti-inflammatory by reducing the amount of gluten and having the riders eat lots of nitrate-rich vegetables. On personal chefs and happy riders: Traveling can create difficulties for nutrition. We provide a chef at races (Paris-Nice, Tour of California and the Tour de France). When we don’t have a chef, our staff works with race hotels to help ensure the riders get what they need. Sponsors like Clif Bar also supply products so riders have consistent training and onthe-bike nutrition. Mood state is important for performance and can definitely change dietary demands. We try to keep riders focused on what the body needs, but sometimes we deviate a little to keep them happy. A good example is using Coca-Cola during races. While we may not choose to use this every day, it’s a favorite for some of the riders. On the role of science: Cycling is an old sport with entrenched customs and traditions. Emerging knowledge is changing some of these in the field of sports nutrition. Our team performs studies on the riders and follows the scientific literature to take advantage of every opportunity. Research has changed the way athletes eat for recovery, during training or races, as well as the timing of diet prior to exercise. Many studies show performance advantages by adhering to anti-inflammatory diets, such as the gluten-free diet that we use.
by pip taylor
Quick Q&A
with Christian Vande Velde American Christian Vande Velde has twice finished in the top 10 in the Tour de France. Once again he’ll lead the Garmin-Cervélo team in 2011. You can follow him on the Team Garmin-Cervélo website at Slipstreamsports.com or on Twitter at @ChristianVDV. Favorite pre-race meal: Arroz Cubano (two fried eggs over rice and tomato sauce) Favorite mid-race or mid-ride snack: Clif Z-bars Favorite post-race recovery: Muscle Milk Favorite blow-out treat: Ben & Jerry’s Phish Food ice cream Best nutrition advice: A consistently healthy diet is much better than the binge diet. Have your vices, but be weary of them. What you wish you knew from the beginning: Everything. I truly had no clue what I should or shouldn’t eat when I was younger. I had a few years where I ate as much as I could for every meal, every day. I did have the advantage of my amazing mother, who cooked great hot meals for our family every night. We never had sweets, carbonated beverages or chips in the house. I was always upset about this, but now I thank her. Graham Watson
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multisport menu
Drink It In
Antioxidants have long been touted as necessary for combating free-radical damage brought about by exercise. While there’s no substitute for getting antioxidants from whole foods—berries with darker skins, such as blueberries, acai and purple plum pack the most—consuming them in beverage form is great “for people whose diets are a little lacking and for very active athletes (read: triathletes) who need to squeeze in more calories,” says nutrition expert Pip Taylor. Triathlete editors put these four antioxidant drinks to the (taste) test.
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FRS Healthy Energy, $9.99 for four bottles Launched earlier this year, the Healthy Energy drink contains 325 mg of quercetin, a natural energy-boosting antioxidant found in fruits and vegetables. The peach mango flavor only contains 20 calories (cherry limeade and wild berry each have 90 calories). Its highlighter-yellow color might be a little off-putting, but it’s loaded with vitamins (C, E, B6, B12), plus 85 mg of green tea catechins (another antioxidant). Mango puree (listed as the second ingredient) lends a fruity flavor that’s sweet but not overly so. Frs.com
King Orchards Montmorency Tart Cherry Juice Concentrate, $13.99 for 32 ounces This 100 percent cherry juice concentrate comes from a family farm in Michigan. Even after mixing seven parts water to one part concentrate, it’s still quite sharp. Taylor says, “Tart cherry juice has been shown to be the best at reducing muscle soreness.” It also contains a large dose of melatonin, which may help improve the body’s natural sleep patterns. King Orchards recommends mixing it with yogurt, blending it with another juice or adding it to lemonade. Mi-cherries.com
Numi Mint Puerh Tea, $1.99 per 12-ounce bottle Made from green tea and Moroccan mint, this organic readyto-drink tea contains just 10 grams of sugar and claims to have three times the antioxidants compared to leading green iced teas, partly because the tea leaves undergo a 60-day fermentation process. “The sweetness is mild,” remarked one taster, “with a nice amount of minty-ness.” Puerh tea is also available in six flavors including peach, Earl Grey and jasmine. Numitea.com
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PomX Antioxidant Recovery concentrate, $24.95 for 16 ounces Made from pure pomegranate juice and PomX’s antioxidant extract, PomX Antioxidant Recovery packs a powerful antioxidant punch, with 39 grams per serving. In one ounce are 100 calories, 290 mg of potassium and 20 grams of sugar. Testers thought that the recommended four parts water to one part concentrate mix still resulted in a super-strong flavor. Unless you’re a big fan of pomegranate, it’s probably best consumed mixed with a smoothie or a juice blend. Pomwonderful.com
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thletes of all ages and from all sports have long sought ways to improve their performance through nutritional supplements and creative training strategies. Some athletes have gone as far as using synthetic drugs and blood doping to gain an advantage. A new supplement developed for competitive athletes that claims to give athletes an edge is generating controversy.
of the dangerous side effects or legal trouble. John Hatchitt, a masters cyclist for CA Pools/Dewalt claimed an increased tolerance to fatigue after taking EPO BOOST. John stated, “I have been able to push a bigger gear for longer durations with EPO BOOST!” 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. A company spokesman, speaking off the record, admitted that the product doesn’t work overnight and that most athletes won’t see the extreme performance enhancements for a few weeks. In a world infatuated with instant success, that kind of realistic admission might cost some sales but is likely to keep customers happy.
The product that has been producing so much debate is EPO BOOST an all natural supplement developed by U.S. based Biomedical Research Laboratories. EPO is industry shorthand for erythropoietin, a hormone produced by the kidneys that regulates red blood cell (RBC) production.
Increasing red blood cell production has long been the focus of competitive athletes due to the impact that RBC levels have on oxygen intake and utilization. The greater the red blood cell production, the greater the body’s ability to absorb oxygen, which in turn gives an athlete more strength and endurance. Strength and endurance are 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 VO2max and running economy). Since its release last year, competitive athletes have raved about this new supplement, which offers all the benefits of greater EPO levels with none
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While the controversy over the advantage athletes using EPO BOOST are obtaining is unlikely to go away anytime soon, one thing is for sure; blood doping and synthetic drugs are a thing of the past now that amateurs and professionals alike can tap into a natural product that generates Olympianlike strength and endurance.
Any athlete can use EPO BOOST without a prescription and without changing a diet or exercise regimen. The company offers an unparalleled guarantee. Athletes can use the product for a full 90 days and if not completely satisfied, send back whatever product is remaining - even an empty bottle - and get a ‘no questions asked’ refund. 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. Biomedical Research Laboratories accepts orders from its website at www.EPOBOOST.com. A company spokesman confirmed a special offer: if you order this month, you’ll receive FREE ENROLLMENT into the company’s Elite Athlete Club where you’ll qualify to receive a full 25% discount on all your bottles of EPO BOOST. And so you don’t go a day without EPO BOOST in your system – increasing your endurance, you’ll automatically receive a fresh bottle every 30-days and your credit card will be billed the Elite Athlete Club Member Price of $44.95 plus S/H – not the $59.95 fee nonmembers have to pay. There are no minimum amounts of bottles to buy and you can cancel at any time. The number to call is 1-800-590-6545, and you can call 24 hours a day, 7 days a week. 1
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TriathlEats
Accomplished French chef and restaurateur Vincent Francoual races triathlon for a cause by bethany Leach Mavis
Vincent Francoual grew up in a small
town in southwestern France and went to culinary school at the age of 15. After extensive cooking experience in restaurants throughout Europe, he moved to the United States, met his wife, and in 1997 the couple moved from New York City to Minneapolis for his wife’s job.
“Being in the restaurant, you spend your day talking to a lot of people. It’s pretty intense. And then I’m on my bike or I’m running, and it’s my own time. That’s why I love it. ... I think triathlon is a good way to stay healthy.”
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2009, and now Twins baseball fans can enjoy the gourmet burger at Target Field. Francoual has also received recognition as a James Beard Award semifinalist for Best Chef in the Midwest, and earlier this year he won Minnesota Monthly’s Local Chef Challenge (a small-scale version of TV’s “Top Chef”). Not only has he achieved success in the culinary scene, but he’s also found his niche in the triathlon world. Francoual grew up cycling in the hills of southwestern France, and became a runner during his teenage years. After moving to Minnesota,
he started suffering from back pain and was advised to start swimming. A colleague suggested Francoual join him in racing a triathlon. He signed up for the Life Time Fitness Triathlon, an Olympic-distance race in Minneapolis. “For my first race, I needed something to keep me motivated for the training because I thought I might quit,” he says. He called Fraser, a local organization that provides services for individuals with autism and other disabilities, about raising funds through his racing. He drummed up more than $11,000 through his participation
paul phillips
In the Twin Cities, his reputation as a chef started to grow, and in 2001, he achieved a lifelong goal by opening Vincent—A Restaurant, which has thrived for a decade. Francoual describes his culinary style as “simple, French food to please American palates.” Case in point: Francoual created the Vincent Burger in 2003. It has smoked gouda and braised short-rib meat stuffed into ground top sirloin atop an egg-bread bun. For sauce, it comes with mayonnaise laced with minced cornichon and sherry vinegar. Food Network Magazine named it the best burger in Minnesota in
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FUEL
TriathlEats
in that event, first in 2004 and again the following year. In 2006, he brought up the idea of a triathlon training squad, now Chef Vincent’s Triathlon Team, which competes in the Life Time Fitness Triathlon while raising money and awareness for Fraser. To date, the team has raised more than $150,000, and this year’s goal is $50,000. Since starting in Olympic-distance racing, he built up to the half-iron distance and then Ironman, finishing Ironman Coeur d’Alene last year in 12:59:23. “I’m not getting into the time of it. I just want to go out and play,â€? he says. “If I do my PR, great. If I don’t, I don’t really care. ‌ I just want to finish with a smile and enjoy the day. I’m not going to be the next Crowie.â€? He’s found that Minneapolis is a beautiful place to train—when it’s warm enough. Running in the winter usually entails icicles on eyelashes, and biking means hours on the trainer. “This year I did a four-hour bike on the trainer with some friends,â€? he says. “Four hours on the trainer is long, no matter how good the movie is.â€? Francoual plans to race Ironman France in Nice this summer, one of the hilliest races on the Ironman circuit. His demanding work schedule makes triathlon training— especially Ironman training—tricky. “It’s
Mi s S
about discipline and prioritizing,� he says. Instead of consistently working 12-hour days, he works between 10 and 11 hours to give himself at least an hour a day for training. But he says the sacrifice is worth it for the mental release.
“Being in the restaurant, you spend your day talking to a lot of people. It’s pretty intense. And then I’m on my bike or I’m running, and it’s my own time. That’s why I love it,� he says. “I think triathlon is a good way to stay healthy.�
Marinated Shrimp with Avocado, Grapefruit and Flaxseed Francoual chose this recipe because of the all-around nutritional benefits: high protein content in the shrimp, healthy fats in the avocado, vitamin C and antioxidant properties in the grapefruit, and the omega-3 fatty acids in the flaxseed. Light and refreshing, it’s a great dish for refueling after a tough training effort.
Ingredients 24 pieces chilled, cooked shrimp 2 ripe avocados 2 grapefruits ½ cup chopped cilantro Juice of one lemon ½ cup extra virgin olive oil 2 drops Tabasco Ÿ cup flaxseed Serves 4
Directions Slice the shrimp in half lengthwise. Slice one grapefruit into segments and reserve the juice of the second grapefruit. To make the marinade, in a gallon-size airtight bag, add ½-cup of grapefruit juice. Add olive oil, lemon juice, Tabasco and cilantro. Season with salt and pepper to taste. Add shrimp to the marinade in the bag and place in fridge for two hours. Just before serving, slice the avocado lengthwise into Ÿ-inch slices. To plate the dish, arrange the grapefruit segments and avocado slices on the plate by alternating. Add the marinated shrimp to the top of the grapefruit and avocado. Spoon some of the marinade on top of the shrimp and sprinkle the platter with flaxseed. (Pictured here with micro cilantro garnish.)
Francoual’s favorite ‌ Local race: Life Time Fitness Triathlon Swim training spot: the lakes (it’s the “Land of 10,000 Lakesâ€? after all), the pool at the Life Time Fitness Health Club Bike training spot: Midtown Greenway Run training spot: Chain of Lakes, the Midtown Greenway Tri shop: Gear West Bike & Triathlon in Long Lake and Urban Tri, which opened earlier this year in downtown Minneapolis PAUL PHILLIPS
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fuel
Eat right
Eat to prevent illness
(colds, minor viruses) Tip: Establish good pre- and post-training nutrition habits. Grab a recovery drink with quercetin-rich cherries and blueberries to prevent immune suppression, DOMS (delayed onset muscle soreness) and excessive tissue breakdown. Get lots of sleep—it assists with nutrient absorption and recovery. Boost these nutrients: Iron and zinc (seafood, lean meat, beans) to help prevent infections. Vitamin C (citrus, fresh melon, berries, peppers); vitamin A (peaches, sweet potatoes, carrots, kale); vitamin E (nuts, seeds, oils) and selenium (seafood, brazil nuts) act as antioxidant protectors from damage caused by training.
Eat to recover from illness
Eat Your Way to Recovery Sometimes getting sick or injured while training is beyond your control. But your food choices can prevent you from sitting on the sidelines— or help you recover faster.
Tip: Concentrate on quality rather than quantity of food to promote healing and minimize weight gain from being less active. Eliminate foods that are not involved in healing such as extra sugars, sport drinks, desserts and snack bars. Boost these nutrients: Vitamins A and C, zinc and iron, which are the top antiinfection nutrients. Herbs and spices (ginger, turmeric, cumin, oregano) are known for their gut healing and antioxidant properties. Probiotics (yogurt, aged cheese, tofu, miso, pickled ginger) help establish good bacteria in the stomach.
Eat to prevent injury
(overuse, bone stress reactions) Tip: To avoid injury, maintain a healthy balance of protein and carbohydrates. Don’t diet during periods of intense training as it increases the risk of stress fractures and decreases muscle function. Boost these nutrients: Protein (dairy, chicken, fish, soy beans, red meat) protects muscle and tissues and repairs your cells, bones, etc. Depending on your training phase, protein can range from 80–150 grams per day. Essential fatty acids (fatty fish, avocados, nuts, oils) for anti-inflammatory properties. Healthy carbohydrates (whole grains, vegetables, fruits) prevent an increase in stress hormones or overtraining symptoms.
Eat to recover from injury
// Sally Berry, R.D.
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jon davis
Tip: A big concern is the fear of gaining weight while taking time off from training. Even though you are burning fewer calories, you still need more calories than your sedentary friends—about 10 percent more to promote healing. Boost these nutrients: Vitamin C (citrus, melons, berries, fresh herbs) helps collagen building, bone healing and tissue repair. Calcium (milk, yogurt, cheese, beans, kale, spinach, chard) is a bone healer as well as Vitamin D (salmon, tuna, egg yolk, plus sunlight 10–15 minutes a day).
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My Day on a Plate
Renee Wertz Age: 42
Occupation: High school teacher Hometown: Camp Hill, Penn. Years in tri: This is my first season Coveted tri goal: Finishing my first race, plus two others this summer Nutrition status: I am 5 feet, 4 inches and struggle to keep my weight between 130 and 135 pounds. I am active, but always dieting and hungry—sometimes I am so hungry I can’t sleep. My dance troupe performs professionally and competes nationally; appearance and weight are very important. During the week I do strength training, dance, flexibility, yoga and boxing as well as swim, bike and run—usually more than two hours per day. I have a cheat meal on Fridays. And on Saturdays I usually allow myself a small treat if I did well throughout the week.
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Sports nutritionist Sally Berry digs into a reader’s food diary and offers advice for eating, performing and feeling your best
My Day 6 a.m. Strength training, legs and core: 45 minutes plus a 3-mile timed run 7:30 a.m. 1.5 cups of coffee with sweetener and small amount of milk; homemade baked oatmeal with egg whites, protein powder and fruit; half a banana 11 a.m. Half a Diet Pepsi; handful of almonds, handful of dried fruit
1 p.m. Diet Pepsi; Chobani low-fat pomegranate Greek yogurt; cup of cherry tomatoes, celery, carrots, broccoli; two slices of Ezekiel bread, three slices of low-salt turkey breast
7:30 p.m. Diet Pepsi; 4 ounces low-fat turkey burger on Ezekiel roll (ketchup and mustard) and low-fat cheese; mixed veggies: broccoli, green beans, water chestnuts and carrots; cup of greens with 1 tablespoon of olive oil, red wine vinegar and garlic
4 p.m. Half a Diet Pepsi; apple; slice of Ezekiel bread; low-fat string cheese
8 p.m. Grapes and rose tea
5 p.m. Dance drills for 20 minutes plus flexibility work for 30 minutes
Also: I drink water all day long and take a multivitamin, B complex, Coenzyme Q10, MSM and iron supplements
Sally’s Suggestions Like many triathletes you are very active, but where are the calories to support your workouts? Focus on “balance” rather than calorie restriction. Try not to see foods as either “good” or “bad”—instead focus on general patterns of intake. Low calories combined with a high exercise level will encourage your body to conserve calories and leave you with that excessive hunger and those sleepless nights. Your lean tissue will gradually break down, adding body fat—a consequence that you are trying to avoid. Your low-fat plan will set you up for increased hunger and essential fatty acid deficiency, which could cause cravings and prompt overeating. Adding nuts, seeds, fatty fish, oils, etc., will help with this and improve performance in workouts. Start with a breakfast of a whole eggs instead of egg whites, and oatmeal with nuts, fruit and milk. See if you are more energized and satisfied with the addition of these healthy fats. Nix the diet drinks. Reliance on sugar substitutes can increase your hunger, alter sensitivity to sweet-tasting foods, and even affect how you metabolize carbohydrates.
Replace with nutrient-rich fluids like low-fat milk, occasional teas or coffee, or water (plain or flavored with juice). Beware, though, that an afternoon caffeine fix may give you an energy hit now but through better dietary intake, this boost is unnecessary and can disrupt sleep. Poor sleep leads to increased appetite, decreased performance, injury and illness. Also, weekend “cheat meals” can undo any progress made during the week. Instead of splurges, build small indulgences into your daily plan, giving better daily satisfaction and enough calories to prevent cravings and support energy demands. Add variety! Reliance on the same foods will not give you the array of nutrients necessary for your level of activity. Vary your protein source to increase your iron through your diet. Switch out some of your poultry for black beans, lentils, salmon, trout or occasional red meat. Include a mix of carbohydrates such as rice, quinoa, corn and sweet potatoes instead of always bread. Fixing your diet can decrease the need for supplements. Take an iron supplement only if your doctor or nutritionist finds any deficiencies. Sally Berry, R.D., is the owner of Body Fuel Inc.
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Flamingo power By Bob Babbitt
It didn’t take him long to figure it out.
Tom Sullivan, blind from birth, could hear the murmurs and chuckles as we walked our bike toward transition. The two of us were doing our first triathlon together and my primary responsibility, besides making sure we didn’t swim, ride or run into any solid objects, was to secure a tandem. Tom—the blind guy who as a golfer shoots in the 80s, had a movie made about his life called “If You Can See What I Hear,” had been a correspondent for ABC’s “Good Morning America,” sang the national anthem at the Super Bowl, is a sought-after motivational speaker and has completed numerous marathons—would be riding on the back. The sighted guy, whose one claim to fame is that he has been in the sport of triathlon since 1978, has never, ever improved and had to scramble at the very last minute to actually find a tandem, is me. I would be on the front. The bike was a 60-pound monstrosity that was coated with rust from top tube to spokes. The tires were cracked, bald and older than both of us put together. Oh yeah, did I mention that it had a pink plastic flamingo mounted on the front? Which was why people were pointing and laughing. “Babbitt, is there a pink flamingo on the front of this thing?” asked Tom as
two friends and I struggled to lift the front wheel high enough to get it onto the rack. “Why, yes, Tommy there is,” I responded ever so casually. “Doesn’t everyone have one?” “That’s awesome,” shouted the always upbeat Tom. “I have never had a seeing eye flamingo before!” As we passed people during the bike leg (yep, once we got up to speed, that 60-pound hulk could really motor) he kept yelling, “Flamingo power!” I have learned so many lessons from Tommy over the years. A few months after the triathlon, we were on a muchimproved tandem riding 75 miles in Colorado. I, of course, had no idea where we were since I am directionally challenged. Fortunately the blind guy on the back did. “You’ll hit some gravel in a little bit,” he said. “Take a left at the next street.” He was spot on. The only limits we have, Tommy will tell you, are the ones we place on ourselves. We sat down at a local hamburger joint after finishing that first triathlon. Still jazzed from our 3-mile run, 12-mile bike and 300-yard swim without falling down or taking someone out with our battering ram of a bike, I asked Tommy about growing up blind.
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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.
“In my entire life I have never met an ugly person,” he said, laughing. He spoke about golf, his days as a wrestler plus acting, writing and singing. His life was exciting and he loved it all. As he continued, I finished my burger and fries but was still hungry. I asked him about the worst part about growing up blind and grabbed a few fries off his tray. Hey, they were sitting right there and the guy was blind, right? He’d never miss ’em. Tommy had a very serious look on his face. “The worst part about growing up blind,” he said softly, “is dealing with jerks who steal your fries.” These particular fries were three inches from my stealing-from-a-blindguy lips when he exploded in laughter. “Gotcha!” he screamed. “That’s payback for putting me on that flamingo bike, Babbitt.” Blind? I guess it depends on how you define it.
triathlete.com | August 2011
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