GET LIKE LANCE: WATTAGE TRAINING +
Heart Rate MONITOR TRAINING
THE INDEPENDENT TRIATHLON MAGAZINE
VAIL FIREFIGHTER RYAN SUTTER TAKES ON HAWAII THIS YEAR. p.26
HYDRATION: the key to...well, everything p.40
>CURIOUS JEFF
GOES TO OHIO p.28
THE
>CANNONDALE
IRONMAN 5000
>CARBS? HECK YEAH!
USA $4.99
Canada $5.99
SEPTEMBER / OCTOBER 2004
0 8>
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VOLUME 3 • ISSUE 3 • 2004
Cover_0904.indd 1
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EDITOR-IN-CHIEF Kyle du Ford PHOTO EDITOR Craig DeMartino ART DIRECTOR Bill Fisher CUSTOMER SERVICE MANAGER CIRCULATION MANAGER COPY EDITOR MUSIC REVIEW EDITOR BIKE REVIEW EDITOR WOMENS EDITOR SHOE REVIEW EDITOR NUTRITION EDITOR STAFF COACHES STAFF PHOTOGRAPHERS SENIOR CONTRIBUTING PHOTOGRAPHERS WEB GURUS WEB PROGRAMMER / FANTASY TRIATHLON
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CONTRIBUTORS THIS ISSUE Brad Cooper, Christopher Bordeau, Ginger Pharr, Ingrid Skjong, Pete Rea, Bob Seebohar, Lisa Jhung, Jeff Matlow, Rachel Sears, Henry Christner, Gordo Byrn, Jeff Henderson, J.P. Partland, Warren Greene (photo) THANKS THIS ISSUE World Triathlon Corporation, Ryan Sutter, the boys at the Vail Fire Department, Trista, Sadler, the Flatirons Athletic Club, all our photographers, Doug Casa, Standwood & Partners (Ali, Kristen, Jen, and “Goose�), Eric Zoltas EDITORIAL ENQUIRIES We accept treatments of stories (not full articles) for review. Please send only via email to info@americantri.com.
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FREQUENCY americanTRI is published six times a year: January, March, May, July, September, and November. CUSTOMER SERVICE At americanTRI, customer satisfaction is very important. For any questions or concerns regarding your subscription or any address changes, please email subscriptions@americantri.com or call +1 800 410 6920 READER PREFERENCE SERVICE Sometimes we will make a list of our customer names and addresses available to carefully screened companies that might be of interest to you. If you wish to not be included on this list, please send us a note with your name and address. Write to: americanTRI 2001 N. Del Norte, Loveland, CO 80538. ATTENTION TRIATHLON, RUNNING, AND CYCLING RETAILERS Interested in selling americanTRI in your store? Please call 1 800 819 5033 for details on how to carry us. (Please no subscriber calls to this number.)
SUBMISSIONS The publisher assumes no responsibility for return of submitted materials. Please enclose proper return postage for returning submissions. POSTMASTER Send address changes to: americanTRI, PO Box 8212, White Plains, NY 10602. All postage paid in White Plains, NY. americanTRI presents up-to-date triathlon-related techniques and equipment; however, not all techniques and equipment may be suitable for use by each of our readers. Before undertaking any of the techniques described in americanTRI or using any of the equipment advertised or discussed, readers should consult with a physician or the appropriate seller of the product, especially in cases where personal injury or property damage could result. American Tri, Inc. and/or Five Legged Publishing, LLC accepts no liability or responsibility for any injury or loss that might result from the use of methods or equipment as described or advertised, or from the reader’s failure to obtain expert professional advice.
7/27/04 1:48:57 AM
CONTENTS SEPTEMBER • OCTOBER 2004 FEATURES::
26
ON THE COVER:
Ryan Sutter After living out a romance on national television, former University of Colorado football player Ryan Sutter went back to Vail to his new bride, and a passion for triathlon, in tow.
36
Top 25 Most Influential People in Triathlon
40
Hydration: Key to Survival
Who are people who influence and drive the psyche of hundreds of thousands of triathletes every day? With the help of over 400 online voters, we’ll show you.
If there’s one thing endurance athletes have trouble with the most pre-, during-, and post-race, it’s hydration. Too much and you’re going to hurt yourself. Too little and you’ll really do damage. based on the work of Douglas Casa, Edited by Kyle du Ford
44
Heart Rate Monitor Training You have one. You know you need it. It may even be loaded with GPS or some other crazy features. Okay, we’ll even give you that you know how to use it. But how do you train with it? by Berkoff
46
Training with Power The only way to accurately get a grip on your energy output and, in turn, your overall training and racing ability, is to train using watts. But how on earth do you do that? by J.P. Partland
26
36
46 www.americantri.com americanTRI SEPTEMBER • OCTOBER 2004 05
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CONTENTS SEPTEMBER • OCTOBER 2004 DEPARTMENTS:: REVIEWS 19 Bike Review: Cannondale Ironman 5000 22 New Product Reviews
TRANSITION ZONE 14 Updates: Ironman gets a new set of wheels Bizarre Product of the Month: LoveSac Health Facts 15 Gear Test: Pearl Izumi Vagabond Jacket Music Reviews 16 Gear Test: Yakima Bike Racks amTRI Science Guy 17 Readings: The Tour, MultiSport Training 18 Fitness: Hmm, nice calves 20 Tri-n-Compare: Starbucks v. Starbucks Ask the Coach 22 Gadget Girl: Should I wear heels with that? 24 Guest Pro: Chris Lieto Bike Mechanic: Changing a cassette 26 People Who Tri: Ryan Sutter 27 Success Stories 28 Destination Tri: American Triple T 30 XTERRA: Get the gear
AGE-GROUPERS 32 Juniors/Collegiates 33 Women 34 Masters 35 Clydesdales/Athenas
IN EACH ISSUE 10 From the Editor: Climbing up Beech Contributors 13 Mail 50 Race Calendar 53 Home Stretch: Can you go back? 54 Finish
ON THE COVER:
Ryan Sutter, best known for courting Trista Rehn on ABC’s The Bachorlette, spends days either putting out fires or training for the Ironman World Championships. Photo by Craig DeMartino in Vail, Colorado 06 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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Yeah, we know you still need it.
That’s why it’s available all year. Wetsuits • Frames • Wheels • Saddles • Goggles • Apparel • Running Shoes • Helmets • Cycling Shoes • Pedals • Tri Bags • Aerobars • Cyclometers • Off-road Gear • SUVs • Indoor Trainers • Videos/DVDS • Winter Gear • Sunglasses • Baby Joggers • Hydration Packs • Wrist Tops • Bars, Gels, Drinks • Electronics and Miscellany Gear! plus the Top 100 Races in America!
2004 Annual americanTRI Gear Guide Available at the finest cycle, run, fitness and triathlon shops, and at Barnes and Noble and Borders Bookstores nationwide. To get a copy delivered right to your home, call 1-800-410-6920
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START
08 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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photo by NICOLE GRADY
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FROM THE EDITOR DO THE LANCE CLIMB! After flying into Charlotte, North Carolina, take I-85 South to US 321. Take 321 North for seventy-five miles. Follow the signs to Boone. Make sure you stop at the only free standing two-story Wendy’s restaurant in the country just outside Blowing Rock. After your double with cheese, turn left and head towards Boone. Grab a cabin at nearby Appalachian State University and call it home for a week (like Lance Armstrong did!). From there, take daily excursions through the green surroundings and at week’s end, do what Armstrong did—tackle the 5,000-foot Beech Mountain climb. Take a can of white spray paint ($1.99 at Fred’s Country Store) and help put the mystique back into the ascent. Give Bob Roll a call—he’s al-
Come on, you can see it—that’s the “N” in Armstrong.
ways game for stuff like this.
> I recently took a trip to Blowing Rock, North Carolina,
with some colleagues from Men’s Journal, Runner’s World, and Adventure Sports to test new products from Camelbak, Suunto, and PowerBar. While we were there, some of us realized we were about an hour’s drive from Boone, a small town home to Appalachian State University. It was in Boone where Chris Carmichael and Bob Roll took Lance Armstrong in 1998 to “snap him out” of his post-cancer funk—a dip that almost took him out of cycling for good. (Armstrong wrote of it in depth in his first book, It’s Not About the Bike.) Spectators had written “Go Armstrong” on the road in white paint during the Tour du Pont, held years before the trio went riding together to shake Lance back to reality. When Armstrong, in pouring rain, saw his name numerous times (“Viva la Lance,” etc.) on the road, he rose from his saddle and attacked that mountain. Carmichael said that’s when he knew he was back. The rest is history. We had to go on a road trip. We started to get giddy during the drive—five grown men from some of the country’s largest and most respected publications. We wanted to feel the catharsis that the six-time tour champ experienced on those mountain roads years ago. After almost two-and-a-half hours, a run-in with Pam (the local policewoman), and a stop at Fred’s Country Store where the kid behind the counter wore a USPS Cycling T-shirt, we were pointed in the right direction. “That’s been washed away for years,” we were told. “But you might be able to see something down the road.” By the time Warren Greene, the gear editor for Runner’s World, and I found a lonely “N” on the side of the road, our other three companions were so exhausted and disappointed they didn’t even get out of the car. I smiled and handed my camera to Greene, who shot this picture of me and the lone “N” (look to right of my right hand). Greene didn’t even know why we were there. “I haven’t even read the book,” he said. “But I’m excited!” Runners. For me, the excitement was there on that mountain where Armstrong once was. It’s the same excitement I feel when I race and train—the experience. Whether finishing tenth or tenth to last, that’s what matters the most, whether not you can see the “N” in the road. Cheers,
FEATURED CONTRIBUTORS A professional triathlete trying to hang with the big boys, Jeff Henderson has been writing for americanTRI and americanTRI.com since the beginning. As a writer, he’s written for numerous online publications, most notably SlowTwitch. com and the Triathlon Informer, a weekly email newsletter. As a race director, he is tackling a new first-time race and learning how frustrating putting on a top-notch event can be. The Musselman Triathlon made its debut this year on July 17 in Geneva, New York. Henderson always brings a sense of levity to our publication, this time in “Destination Triathlon” (page 28), where his team (as pre-race favorites) were bunked in the same room as the defending champs. When Nicole Grady came to us at Interbike 2002 in Las Vegas seeking some work, we weren’t expecting that she’d end up being one of our senior photographers— and her work didn’t stop there. Grady often shoots the “Start” spread among numerous other photographs throughout the magazine. In this issue, she had the pleasure of photographing some of the subjects in “Top 25 Most Influential People in Triathlon” (page 36) and even got to hang out with Number Three, Dan Empfield, on his ranch in California. Poor girl. We just added Bob Seebohar as our resident nutrition expert (page 30). Seebohar, a registered dietician and certified strength and conditioning specialist, is also an Ironman triathlete and has competed on the U.S. duathlon team in the early ‘90s. He has also been a personal fitness trainer since 1993. Seebohar lives in Boulder, Colorado, where he just finished his first book, Nutrition Periodization for Endurance Athletes. Adventure Sports senior editor Lisa Jhung is by far one of the toughest chicks we’ve ever met. As an adventure racer, triathlete, and all-around adventure junkie, she made her first triathlon appearance at the inaugural XTERRA World Championships in the late nineties. Bruised and battered, we last saw her just after a Navy S.E.A.L.S.-like adventure weekend, where she didn’t just pull her own but demoralized some of the toughest men participating. Her aptly-named “Hanging with the Boys” appears in this issue’s women’s column (pg. 33). J.P. Partland is an avid cyclist and a writer who has penned numerous articles across the planet. His books include The World of BMX and Mountain Bike Madness, which we reviewed (positively) in our 2003 Summer 1 issue. Partland takes a journey into the world of power output in “Training with Watts” (page 46).
PHOTO BY WARREN GREENE
10 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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LETTERS
> Great job on your race and don’t feel bad that a girl beat you on the swim—you destroyed me on the rest of the course. —Amy M. Rymer
CORRECTION
LETTER OF THE MONTH
Recently I sent a letter in that was included in the
Dear Kyle:
July/August edition in the “Success Stories” column.
As much as I hate to admit it, you saved me from
At the bottom of the article you put a paragraph
myself. This is Amy, or as you probably remember,
called “In Her Own Words” where I am quoted as
“the girl who was freaking out only moments before
saying, “Do you know Hepatitis C is passed to others
jumping off the boat as we ‘Escaped from Alcatraz.’”
by handshakes, hugs, and kisses? “ What I actually
I don’t know where you came from but you showed
said was that this is not spread by handshakes,
up at the perfect time to prevent a total meltdown
hugs, and kisses—Hepatitis C is only spread through
that morning. I was much more relaxed afterward
blood to blood contact. I have already had a few
(and subsequently smoked you in the swim—sorry
people call me a bit upset, and I am worried that oth-
about that). I really had felt out of place and was
ers will avoid me and others with Hepatitis C. This
having a hard time fitting in, it being my first triathlon
is a horrible misquote that can cause a lot of people
ever. You made a huge impact and helped make a
pain and undue suffering.
potentially horrible experience one of the best ever. ROBIN AUTORINO
It is people like you that make this sport one of the fastest growing, and I hope that someday, as I grow
Robin, our sincerest apologies for the error. After
even more confident in my knowledge and experi-
consulting our colleagues at Children’s Hospital
ence, I may recognize someone that just needs a
in Denver, and our friends at WebMD, we can
little encouragement to take that leap and offer them
accurately tell our readers that the Hepatitis C
some well wishes. Although during the last mile I
virus (HCV) spreads through contact with blood, most commonly by sharing needles and other
seriously questioned your, “It’s going to be fun!” This could seem daunting to anybody, not just Amy. >
stance, I did have a great time and I’m eager to enter
equipment used to inject illegal drugs. The virus
with top swimmers finishing in fifteen minutes for a
another triathlon soon. You don’t have to print this,
can spread through sexual contact, but the risk
one-mile swim!
but I hope that I run into you again so that I can prop-
is low, especially for long-term monogamous
I know that americanTRI believes strongly in
erly thank you in person. Great job on your race and
couples. Risk increases for those who have
supporting USA Triathlon, so is there something that
don’t feel bad that a girl beat you on the swim—you
multiple sex partners. In the past, the virus was
can be done to insure fair and accurate races? I am
destroyed me on the rest of the course.
spread through infected blood used in transfu-
sure that my fellow tri- and duathletes, along with
sions and infected solid organs used in transplan-
other competitive athletes from all around the world,
tation. However, the risk of infection from these
would appreciate your efforts in helping race direc-
procedures is now extremely low. Since 1992,
tors adhere to accuracy in all races.
blood and organs have been routinely screened
MIKE SULLIVAN
for Hepatitis C.
NORTH BABYLON, NY
Next time you see Robin, we encourage you
FOREVER GRATEFUL, AMY M. RYMER, DAVIS, CA VIA E-MAIL “Destroyed” isn’t a word I’d use, Amy, but thanks for the note. You’ll find that as you continue to enter events and develop your triathlon résumé
to give her a hug. She needs it after this horrible
We believe race directors are in the business
that people offering advice and encouragement
mistake on our part.
for the athletes and that any shortening or
to strangers is what makes this sport great. You
lengthening of the course is purely accidental.
see and hear people yell your race number and
USAT SANCTIONED
Sometimes, local ordinances or street closures
a “Way to go!” as either you pass them or they,
COURSES ACCURATE?
prevent a race from going through this block as
pass you. It’s why we continue to have faith in
Dear Editor:
opposed to that block, and we lose an eighth of
people when you hear unselfish things like that
Don’t you wish that all triathlon, duathlon, running,
a mile. Sometimes currents in the water produce
coming out of someone’s mouth (and a competi-
and swimming events could be measured properly?
fast swims, or more often than not the turn-
tor, no less). We’re all just glad that you escaped
Why, in this era of GPS and forms of tracking and
around boat drifts around a few feet. USAT relies
safely and you’re ready to tackle another event
measuring systems, can’t we competitive athletes
on local officials and race directors themselves
soon. You’re in the right town for it (both Dave
get what we pay for and what we expect from race
to police these areas of discrepancy as it would
Scott and Steve Larsen once called Davis home).
directors? It’s so frustrating and disheartening to put
take more than one full-time person to check all
To help start off your career in triathlon,
so much time, effort, dedication, and training into a
these distances. However, sometimes I’ve seen
we’re giving you a membership to USA Triathlon,
race that is a shorter distance (or sometimes longer)
someone swear a course was twenty-three miles
a USAT Road to Athens
than the expected one.
and not twenty-five until I show them my GPS
backpack, and a box of
unit which reads twenty-five. Calibration on one’s
GU Energy Gel. And we
they all be accurate? Race entry fees, hotels,
bike computer, foot pod, or other device (even
know you didn’t want
traveling, bikes, all accessories, and everything else
GPS isn’t 100% accurate) can result in a question-
us to print this, but it
we spend and devote so much time to still don’t
ing of the course. But remember, your race-day
made us cry. Either
guarantee that a race will be accurate. The past
adrenaline, coupled with an oversight here or
way, you win!
two events here on Long Island, New York, have
there, can result in something seemingly major
not been accurate. The Carl Hart Duathlon and the
by day’s end. Try to enjoy the race for what it is,
Mother’s Day 2-10.5-2 were way short on both the
and remember that if it does happen to be off by
runs (approximately .25 miles on each leg). Then,
a little bit, everyone on race day gets the same
the Mighty Montauk Triathlon swim was way short
advantage or handicap.
If these courses are USAT-sanctioned, shouldn’t
Want to Vent? Send us your thoughts, your musings, or anything you want to tell us. If we choose your letter as the Letter of the Month, you’ll receive a limited edition USAT Race to Athens backpack (a $125 value) full of GU Energy Gel. For commuting or for race day, you’ll love this versatile bag and its hip belt, compression straps, and helmet holder. (It’s even compatible with hydration systems.) But write fast! We’re only giving these bags away until November, so send your letters today! Send your letters to Letters to the Editor, americanTRI, 2001 N. Del Norte, Loveland, CO 80538. Or: letters@americantri.com
Hate Writing… …but want a bag?
Don’t fret, dude—help set the standard for future triathlon. If you’re interested in getting a USAT bag without writing something clever, donate to USAT to help develop youth programs and training for future U.S. Olympic athletes—which in the end sits better with your conscience, right? Donate any amount, but remember that $125 or more will score you a bag. Kind of makes us want to be a kid again. info@usatriathlon.com
12 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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TRANSITION ZONE Health Facts:: live better SALAD BAR EFFECT Like variety? We all do. (That’s why we have eighteen pairs of Ben Sherman Flip-Flops.) But when it comes to eating, stream– lining the possibilities might be the way to go. For more than forty years studies have shown that varied meals can increase caloric consumption by about 25%—call it the “salad bar effect.” With monotonous meals, people eat until they are full. Add variety, even something as subtle as different shapes of pasta, and they eat more. Next time, load up on one or two major items only.
Road Trip
The Experience Ironman Tour will make sure the masses know about Ironman by year’s end. As it travels to some of the most famous running and cycling races this year, the Experience Ironman truck will also be singing the praises of long-course triathlon. Intent on educating long distance runners, cycling enthusiasts, and spectators on the thrill of competing in races, such as the World Triathlon Corporation’s Ironman races, the WTC’s thirty-six-foot truck is hitting some of the biggest events east of the Mississippi. The vehicle will dole out giveaways from the race sponsors, as well as information on what exactly a triathlon, let alone an Ironman, is all about. It’s a much-needed promotion designed to hit competitive cyclists and runners—athletes who are prime triathlon candidates but who may not know just what an awesome experience they can have in the sport. We’re superimpressed that the truck travels to events that typically wouldn’t be associated with Ironman, and that it will be at an event in Washington, D.C., while Reid and DeBoom are knocking heads on the Big Island. Visit the traveling tri-booster at the following events, or go to ironmanlive.com.
tour dates September 2-4
Rock ‘n’ Roll Half Marathon
Virginia Beach, VA
September 17-18
Philadelphia Half Marathon
Philadelphia, PA
October 1-2
Twin Cities Marathon
Minneapolis, MN
October 8-9
LaSalle Bank Chicago Marathon
Chicago, IL
October 14-15
Baltimore Marathon
Baltimore, MD
October 22-23
Army Ten-Miler
Washington, D.C.
October 28-30
Marine Corps Marathon
Washington, D.C.
November 3-6
ING New York City Marathon
New York, NY
BIZARRE PRODUCT OF THE MONTH LoveSac (prices vary, lovesac.com) Wait a second, tiger. Don’t get the wrong idea about this one. (Actually, hold that thought— we’ll get back to it later.) We were introduced to the amazing LoveSac through Grayson Hill, owner of SolomonHill, an illustration and
design agency in Denver, CO. “Check this out,” he said of his six-foot SuperSac. “It’s like...six feet tall! I’ve slept on it about four times this week alone.” But sleeping isn’t the only item on the agenda of this 1998 Utah invention. Sitting, flopping, lounging, working, playing, eating—and yes, even sex—is possible and encouraged on this fluffy sac-o-stuff. But this is not a bean bag. The DuraFoam™ interior never deflates or flattens (in fact, it has a lifetime warranty) and the covers can be zipped-off and washed. Try that with your old faux-leather, three-foot-round bean bag from 1978. The sacs come in five sizes—six-, five-, four- (dogs only), three-, and two-feet ottoman-like diameters—and a variety of colors and fabrics (try the amazing MicroSuede). Other products include furniture, blankets, and retro-fashionable LoveSac apparel and hats. We love these things for post-race relaxing, pre-race movie watching, and, well, that other thing we mentioned. “What honey? Join you on the LoveSac?” Gotta run.
. . . BUT EAT MORE SALAD! You’ve just arrived starving at the restaurant. You order your meal and a salad to start. After devouring the greens you can’t even think about the steak you ordered. There you have it—weight loss management. Research shows that starting with a large salad can help cut overall calorie consumption at a meal. Pennsylvania State University researchers gave women a three-cup, lowcalorie salad (lettuce, grated carrots, tomato, celery, cucumber, reduced-fat dressing) for lunch before serving them the rest of the meal. The women ate about 100 calories less at these meals compared to when no salad was served. SOURCE: MSNBC.com 30 SPF HIPPOPOTAMUS MUCUS, PLEASE Japanese researchers examining the hippopotamus—famous for covering its hide in mud while in the hot sun—found that the animal produces a sunscreen every time it sweats. The secretions, when fresh, are colorless like sweat but eventually turn red, then brown. Researchers wiped sweat from a hippo’s face and back (sounds like intern work) and then filtered the red mucus. They discovered red and orange pigmented solutions—pigments in the Apply some every half hour. ultraviolet range—indicating that they may act as sunscreens. The red pigment also acts as an antibiotic, protecting the hippo’s skin from infections. (When the pigments are off the body of the hippo, they become unstable and turn into a brown slop. Not good for sunbathing in Tahiti.) If the secret hippo ingredient is found, there may be a new craze in California. SOURCE: WebMD.com and Nature Magazine BODY BUILDER After more than 300 independent studies on creatine as an exercise performer, a definitive answer to the question of whether the supplement works still eludes scientists. But although many reports have been inconclusive, data does suggest that creatine loading can improve performance in high-intensity exercise lasting less than thirty seconds. It appears likely that creatine allows some athletes to train with higher work loads, but motivation could be a confounding factor—it is difficult to blind subjects when there is an obvious increase in body weight and swelling of muscles. SOURCE: Gatorade Sports Science Institute CILANTRO SLAYS FOOD POISONING Isao Kubo, PhD, and colleagues at the University of California, Berkeley found that salsa juice fights germs commonly associated with food poisoning. Salsa contains tomatoes, onions, green chilies, and cilantro. And while the chilies were first believed to do the trick, it turns out that cilantro (a member of the parsley family) is the real gem. SOURCE: WebMD.com EAT MORE SOY! Endometrial cancer, a common cancer among women, showed that Asian women get the disease three to five times less than Western women. They also eat about twenty-five times as much soy. It’s not proven yet, but it looks like soy helps. SOURCE: WebMD.com
Yeah, you wish you’ll stop by your crib.
14 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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GEAR TEST:
Pearl Izumi Vagabond Jacket ($110, pearlizumi.com)
On the prowl for a total-use, all-in-one jacket for our crazy multi-purpose summer, we came across Pearl Izumi’s Vagabond Jacket, whose total utility for running, cycling, hiking, or even—get this—going to dinner, could not be over looked. We had to share. PI typically prides itself on well-manufactured apparel that stays in your collection for a long time. Whether that includes long-lasting fabrics, hot colors (no crazy pastels here), or availability, their designs attract athletes whose demands on apparel are as hard as the French anti-doping police. The Vagabond is unique in many ways. The zip-off sleeves—which provided extra ventilation and converted the jacket to a full-time vest—worked great on the bike. The ease of making the change while riding (which still takes a little practice) is remarkable and the sleeves are compact enough to either fit in the rear back pocket (which also doubles as a stuff-sack when reversed) or one each in the two side pockets. (Need room to stuff your gloves, MP3 player, or other paraphernalia? Use the inside chest pocket, angled for easy entry and extra storage.) The material used is PI’s own Zephrr fabric, which has excellent breathability and a light-weight feel. Wind resistant and water repellent, it’s a jacket you just may want to take with you on the next long summer ride, especially through volatile heat-induced thunderstorm areas in the Rocky Mountains and Midwest plain states. Pearl Izumi’s “loose fit” made for “all body types” meant going down one size for the best fit (stay at your size if you’re using this for the outer-most layer and wearing extra layers in underneath). The Microfleece collar, although comfortable when a bit cool, got extremely warm when the jacket was zipped up to the neckline for wind protection. In that case, it became the lesser of two evils: warm, sweaty neck or too much wind? The best feature of this jacket is its versatility—you can wear it over a T-shirt and jeans after a long workout or ride to the local tavern for a bite to eat and still look good.—K.d.F.
Health Facts:: MUSIC REVIEWS:: live better Tunes for revamping the training soundtrack.
RICHMOND FONTAINE Post to Wire (El Cortez) There’s a bit lacking in the current pop-rock hoopla of today. Fancy dance tracks and ill-conceived lyrics have all but eliminated heart-felt melodies and meanings. That’s why it’s so refreshing to hear Portland-based Richmond Fontaine, who’s been around, albeit underground, since 1996. With a feeling reminiscent of alt-country bands like the Jayhawks, Richmond Fontaine provides a different acoustic-ish sound that you can get excited about. Tracks like “The Longer You Wait” and “Montgomery Park” make you wonder how they got on the same record, but a close listen reveals an album-long theme of calm that shines on the upbeat title track—our personal fave.
WILCO A Ghost is Born (Nonesuch) After speaking so highly of Wilco in our last issue (and their release date being changed after lead singersongwriter Jeff Tweedy got out of rehab), we had a slightly different reaction to the Chicago band’s newest effort. Still experimenting sonically, tracks like the “Spiders (Kidsmoke)” (more than ten minutes long) almost kill you with repetitive drum and bass beats until just when you can’t take it anymore, they unleash a round of thriving guitar-flung bullets. Sure-to-be alternative-radio favorites include “don’t-call-me-poppy,” “I’m a Wheel,” “Wishful Thinking,” and the best end-of-ride stretching song of 2004, “Handshake Drugs.”
ALANIS MORRISSETE So-Called Chaos (Maverick) You typically don’t see pop albums on our lists of reviews. And Morrissete? Not likely. But her latest album is actually one of her best and definitely worthy of a spot here. She still seems to hate men a bit, but she’s mellowed, save for her hard-rockin’ “Spineless” (run your intervals to this one). But her sure-fire radio hits— “Excuses,” “Everything”—have a lush sound that will give you a boost (or a reason for women to run home faster to assert their new-found feminism on a significant other).
THE DELAYS Faded Seaside Glamour (Sanctuary) With a quasi-timeless feel that you just can’t put your finger on, the UK’s Delays have what it takes to go far and wide, not just stand up and shout. The four-piece male band has a unique sense of harmonizing on this debut album. With a bold sense of lyrical ability (“Bullet took it easy | dollar lit the room | Monsters making the evening news | Now I know that I | am nearer to heaven”— from “Nearer to Heaven”) and distinctive and purposeful meanings, this slowpaced (with some surprises) album is great for mental preparation and visualization the night before the race or while you’re doing yoga in the living room.
PJ HARVEY Uh Huh, Her (Island) When it comes to over the top lyrics (every track is labeled “explicit”) and in your face eclectic rock with a dash of soul, there’s none better than good ol’ Polly Jean. Ever the sonic space explorer with her guitar, Harvey does it again here. Her beat-driven songs like “Pocketknife” and “The Letter” tell of heart-felt woes and longing (remember “Down by the Water?”), while her experimental minute-long tracks of seagulls calling (called, appropriately enough, “Seagulls”) actually brings levity to rock’s anti-diva. You could take this to the gym for a good hour’s worth of spinning at many different cadences. Especially if you like to imagine yourself biking the boardwalk in Ocean City, New Jersey—birds and all.
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TRANSITION ZONE GEAR TEST:
Yakima Racks
Tried an true, we tested three of ‘em Racks. We all love them. And whether we want to admit it or not, we also love the way our bikes look as we’re cruising down the road to our favorite riding hole or getting psyched on the drive to our next race. For me, the more geeked-out a rack the better (maybe it’s a guy thing). But utility is just as important. A rack should be well thought out and able to make up for my packing short comings during a weekend of mountain biking in preparation for the next XTERRA. I know what you’re thinking—“Wow, this guy needs to get cable.” But with two kids, a wife, and a dog, my truck gets a bit crowded in a hurry. That’s where my savior, Yakima, comes in. It’s not the only brand of rack on the block, but with great variety, I was able to test two units myself—the Locking Bedhead and hitch-mounted Slickroc 4. I let Kyle tool-around in the amTRI Xterra with the Internal Bike Carrier, made by Yakima for Nissan. —Craig DeMartino with Kyle du Ford
Yakima Locking Bedhead ($70; yakima.com) EASE OF INSTALLATION: Moderate. EASE OF MOUNTING BIKE: Easy. The Bedhead is a must for anyone who doesn’t want to throw their expensive baby into the bed of a truck, but still wants simplicity and inexpensive design. As well as looking really redneck, having your bike sliding around a truck bed and smacking into the sides, the empty cans of Pabst Blue Ribbon, and the old refrigerator isn’t a good thing. The Bedhead attaches to the side rail of your pickup with no drilling and allows for easy installation of your bike. Just remove the front tire, attach the frame to the mount with a quick-release, and presto, you’re done. I use a bungee cord attached to the front of my bed, and store my front wheel there. When I get to the trail, I simply undo the mount, add the front wheel, and off I go. The lock is burly, and while it can be undone and stolen with ease without a bike in place, with one attached, it made stealing the whole unit (almost) impossible. The fridge is another story. —C.D.
Yakima Slickroc 4 ($300; yakima.com) EASE OF INSTALLATION: Moderate. EASE OF MOUNTING BIKE: Moderate. The Slickroc 4 is pure genius. Once attached to your hitch, the arms that hold your bikes (up to four) fold down out of the way. No more pesky chest bruises from whacking into the rack as you turn the corner of your pick-up or SUV. When you flip the arms up, via the easy to use locking arm, each bike slides on and is held by two formed pads and many adjustable tie downs. Be careful to load the bike right. (I heard a story of someone who loaded a full-suspension frame on this unit and scratched the frame because he (my friend, of course, not me) loaded the back part of the frame on the rack only, then attached the front fork to the front bar.) Anyway, following the directions you’ll have plenty of room to load the entire family’s gaggle of bikes. And thanks to a locking cable, you can stop at your favorite coffee shop with no worries of things disappearing. —C.D.
Yakima Internal Bike Carrier ($200; available only at Nissan Dealers; nissandriven.com) EASE OF INSTALLATION: Easy. EASE OF MOUNTING BIKE: Way easy. We’re always on the move with our gear in tow, especially our own bike or another company’s fine frames. From a Serotta CXII to an Aegis T2, we’re not willing to leave $5,000 custom bikes on a hitch-mount or roof-top unit. Lucky for us (and the thousands of folks in the tri-world) who own a Nissan Xterra, Yakima makes an internal unit for your bike. A long base-bar spans the width of the cargo area with two “feet” and can be optionally tied-down for even more stability. (We let it stand alone for quick removal.) Two laterally adjustable fork mounts with quick-release enable a quick mount inside. That’s it. Only a front-wheel removal allows you to put your bike inside. With an extra mount or two (sold separately) we think you could get at least three bikes inside (at least three). The genius in this unit is that with a quick touch of your remote keylock, your nice expensive tri-bike is out of the elements and away from the enticement of thieves. Just the way we like it. —K.d.F.
BY PETE REA, ZAP! FITNESS
amTRI Science Guy::
LAB TESTING WAS NEVER THIS FUN.
Q: A:
What’s the best way to increase my endurance over speed when looking at my lactate threshold heart rate number? Stay just below it or way below it? What about speed? —JAMIE B., DENVER, CO The easiest approach to your question is to run more volume at both just below lactate threshold (LT) and at lower intensity. In relation to your LT, the best way to increase your endurance would be to train at both well and just below your LT. OK—no brain surgery there. But the best way to improve overall aerobic endurance (which I believe is what you’re aiming for) is to run more mileage at a moderate to easy pace (below your LT—for training purposes, roughly fifty to ninety seconds slower than goal race pace). It goes without saying that the harder you run the more benefits you will get out of your training. Unfortunately, if you try to run hard every day you will likely injure yourself in a matter of weeks. Break up your training into distinctive phases throughout the year. The first phase—or base phase—should be high mileage at an easy to moderate pace (at both just below and well below your lactate threshold heart rate (LTHR)) with a harder, not quite tempo effort a couple He said lactate, right? times a week. This period will allow you to build your cardiovascular endurance as well as strengthen your connective tissue so that transitioning into higher intensity sessions (HIS) can be done with less risk of injury. The more mileage you run and the more time you spend in this phase, the stronger you’ll get. When you move into HIS, you will find that you can maintain faster paces (higher HRs) for longer periods. In the next phase, maintain or lower your mileage a bit, but increase intensity on harder days to LTHR. Try workouts such as 2 x 20 minutes at LT or 4 x 5 minutes at LT with just two minutes of recovery between each. Efforts such as these will allow you to increase your anaerobic threshold and maintain tempo more effectively. As far as the speed aspect of your question, keep one thing in mind—top-end speed, or the ability to truly sprint, is the least trainable aspect of running fitness. Only at the very end of your training cycle should you concern yourself with rotation, true anaerobic interval work, and power. Aerobic capacity is where the vast majority of your gains will be made.
Q: A:
Why do I get so tired mentally after a long workout? What’s going on in my head? —MELISSA APPLEWOOD, VIA E-MAIL The amount of energy expended during a hard session is not solely noticed by the physical body—you take hits emotionally and psychologically as well. The athletes we coach here in the lab often struggle for four or five days after a grueling track, hill, or long run workout because of the amount of energy they use to gear up for the effort. The late Andy Palmer, an expert sports psychologist, used to discuss the delayed psychological effect after a hard workout—“delayed” because of the sense of elation felt often immediately after an effort. The stressing of the endocrine systems during an intense or long session, however, was what he used as the cause and effect relationship between hard exercise and feelings of psychological exhaustion. It is for this reason that easy recovery days after a challenging workout are so crucial—not only for physiological reasons, but obviously for psychological reasons as well. — Science Guy The facility at Zap! Fitness (the “Science Lab”) has state of the art equipment and a twenty-four bed lodge. Coaches at the facility include Rea and Olympic Trials qualifier Zika Palmer.
16 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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READINGS:
Training Plans for Multisport Athletes by Gale Bernhardt (VeloPress, $17)
There are a lot of books on triathlon training and coaching, and choosing training plans and the right method of coaching is a huge first step to making improvements in your performance. So it helps to find a resource where the author really knows their stuff. Luckily, Gale Bernhardt (well-known coach who appears on our Top 25 Most Influential People in Triathlon list this issue) decided to write one of the installments in the six-book Ultimate Training Series from VeloPress—four for cyclists, one on sponsorship, and Training Plans for Multisport Athletes, in which Bernhardt tackles the complexities of multisport training. The book looks into the depths of Bernhardt’s training vault, which is vast and wide and packed with knowledge. On a training plan now? It is most likely Bernhardt’s since she writes many training plans for Triathlete Magazine and active.com and has a host of plans for sale at TrainingPeaks.com. Training Plans is divided into four parts, systematically and precisely tackling the ins and outs of training. Part one focuses on your decision to take part in a new sport, the time needed, and the nutritional advice that is sometimes lacking in other books (no Atkins-friendly diets here). Part two helps you understand the distances in triathlon and which one you’ll likely conquer. Bernhardt cleverly seduces you to take part in her famed “thirteen weeks to do an Ironman” program, which has brought many people to the “triathlete side.” It works, and athletes go back for more. Read further and you will find the defining plans that more skilled athletes require. From faster sprint distances to a longer more controlled Ironman plan, Bernhardt covers the bases, offering the goals and programs you need to attain your new skill level. Her plans themselves give you the day-in and day-out line-ups, and if you keep the book on your shelf during your career, you’ll reap the benefits long after it pays for itself (that happens after your first race). Where the book really won us over is in part five, where Bernhardt delves into workouts for the three disciplines, and in the numerous appendices where treadmill and track workouts are listed and offered in a select, precise way to correspond with your training.
The Tour de France Companion
by Bob Roll, with introduction by Dan Koeppel (Workman, $11) If ever there was anyone meant to write the companion to the Tour de France, it’s Bob Roll—the chunky, over-the-top American former cyclist and friend of Lance Armstrong. Roll’s commentary for the Outdoor Life Network (OLN) has added an American flavor to the play-by-play of Brits Phil Liggett and Paul Sherwen with his “Tour day France” pronunciation and his answers to reader’s write-in questions (“They carry tiny flasks of bourbon with them in the mountain stages…”). Here, however, Roll is right on. Starting with his compelling history of the Tour in which he once road (first in 1986 with the 7-Eleven team), he hurls wit and background at breakneck pace as if he was talking to you himself. Nuggets of information that you may not already know appear throughout the book: Directors Henri Desgrange and Jaques Goddet refused to hold the Tour during the German occupation as it was “a symbol of peace, not war,” but Desgrange died in 1940 before ever seeing a post-war tour continue. Roll tells us of inside unwritten rules, from the commonly known don’t attack if the yellow jersey has fallen to lesser-known customs, such as letting a French rider take the stage on Bastille Day (Frenchman Richerd Virenque took Stage 10 on the holiday this year) or allowing a rider with a birthday to share champagne and some cake with the entire peloton. Or find out why, after climbing the famed Col du Tourmalet in 1910, Octave Lapize shouted “Assassins!” at race officials as he climbed past them. It’s all insider info, and it’s all here for your enjoyment. Of course there are ample references to long-time friend and colleague Armstrong and explanations of his behavior in the Tour when the race is on the line (e.g. taking the stage win in 2003 from Frenchman Sylvian Chavenel up Luz-Ardiden, when the Texan needed the time bonus for the overall win). The book serves best as a companion, sitting on the coffee table during next year’s Tour or read while watching the numerous highlights on DVD. But a straight readthrough will prove informative and compelling, offering a greater understanding of what the Tour is really all about. And with Armstrong winning his sixth straight Tour, the book makes you want to pull on a faux maillot jeune and prance around the house cheering for the riders in what Hemmingway once called “the greatest sporting event in the world.”
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TRANSITION ZONE FITNESS:
Leg Work
Raise a herd of calves—or at least two good ones. Developing great calves does more than make your legs look like those of Lance Armstrong. Strong calves are a necessity for fast bike and run splits. Improved calf strength helps pedal efficiency on the down stroke and during climbing, as well as adding a bit of spring to your step during the run. Do two to three full sets of twelve repetitions of these exercises at least once a week. (At the end of a good workout, walking, sitting, and standing should be a tad difficult.)
SEATED CALF RAISES A seated calf-raise machine is standard in any gym. Sit on the machine with your knees underneath the pads and your feet on the platform. The trick to all calf exercises is to concentrate on flexing the muscle on the way up. Go all the way up on your toes and come as far down as you can with your feet still on the platform. Foot position determines which part of the calf muscle you work—pointing feet straight ahead works the overall body of the calf, feet pointed inward will work the outer calf, and feet pointed outward works the inner calf. Alternate these positions throughout the workout.
STANDING CALF RAISES Most gyms carry a standard standing calf machine, but you can improvise by using a Smith Machine with a bar and a small platform to stand on (it allows for a better stretch of the muscle). As with all calf exercises, flex the muscle at the midpoint and go all the way up and all the way down, always remaining in control of the weight. TOE PRESS Using the leg-press machine, put your feet at the bottom of the carriage so your heels hang over the edge. Push the weight up until you’re on the balls of your feet. Lower it down all the way down and repeat. Keep a slight bend in your legs for this exercise—locked knees can cause your legs to buckle. For your protection, put the safety peg in the highest position for this movement. If your feet slip off the platform, the carriage will not fall all the way down.
18 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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BIKE REVIEW:
Cannondale Ironman 5000
The grand daddy of the Cannondale triathlon line speaks—and speaks loudly. I remember seeing my first Cannondale in the local bike shop when I was thirteen years old. It was red with an enormous down-tube, and I had never seen anything like it. All the other road-racing bikes of the time were skinnytubed steel bikes with flashy paint jobs. But this was different. Aluminum and, after speaking with the shop guys, I learned that it was also monster stiff. “Great for criteriums and lightning fast accelerations,” they said. All I knew was that it was lighter than my bike and it looked cool. But being the aspiring racer that I was, I saw this only as a novelty. Several years later I finally had a chance to own my first Cannondale—affectionately called the “Cannon-whale” for the large down-tube. The store guys were correct when they told me it was fast. That bike took off like a rocket when I put effort into the pedals, and it did seem like the perfect criterium bike at the time. The only problem was that what the shop guys didn’t tell me was that the bike was so stiff it rattled the teeth right out of my head. For a cycling twig (five-nine, 127 pounds), the Cannondale offered me zero comfort. Even with the most comfortable tubulars I could build I still couldn’t handle the harsh ride. My experience was not unique with the early aluminum Cannondale models, and observations like “aluminum is stiff,” “steel is comfortable,” and “carbon will break” became common. In the beginning these statements were fairly true. But now, some fifteen or twenty years later, manufacturers, tubing companies, designers, and technology are so much more sophisticated that any material can be made to perform in any manner desired. Ride quality is the order of the day, and while frame materials still, in general, display certain ride characteristics, those boundaries are tested every day. In late summer 2003 I was invited to come to San Diego and try the Cannondale Ironman 5000 Super Tri-bike, with the chance to take it on more extended tests later. I had ridden many more ‘Dales since the beginning of my bike career, working my way through the CAAD series and finally stopping at five—each one getting better than the last but still a bit on the stiff side for a bike that would be good for both racing and training. I watched and tested as they incorporated S-stays for comfort, lightness, and increased power transfer. I took note of the trademark down-tube—still present on every model—and the introduction of integrated parts to push the weight barriers. Cannondale offered many innovations aimed at better performance and sometimes it was a success and sometimes it was merely a step towards success, but the company kept pushing forward. And although Cannondale continued to roll out better and
better road offerings, helped along tremendously by a sponsorship of Saeco, I was not impressed with what I was seeing on the triathlon side. So I was curious to see what the Ironman 5000 could do. Before my first test ride began I noticed a number of trademark Cannondale features, including the huge down-tube made bigger this time and flattened to a pancake with a knifeedge on top. The hallmark of the new Slice aero frameset, this down-tube rivals other proven aero down-tubes on the market from Cervélo and Griffen, but is amazingly taller than both. Also noticeable is the “speed shadow” seattube, which is a shapely tube sporting a large rearwheel cutout and a beautiful taper at the top. This allows Cannondale to use a traditional round seat post. Not satisfied with following the trends, Cannondale relies on its scientific wind-tunnel testing data, which helped determined a greater efficiency by reducing weight than could be achieved with the aero seat-tube/post. I also like the further emphasis on weight reduction with the choice of a USE Alien Carbon seat post. (Special note: Your mechanic will thank you for bringing in a tri bike with a round seat post.) S-stays of earlier times make an appearance as well, with a bit of blading for improved aerodynamics. Other pleasing details are more obvious: A beautiful ocean motif paint job that sparkles in the sun; an integrated crank set and bottom bracket (makes the frame stiffer, lighter, and noticeably more responsive when climbing); matching Zipp 404 clincher wheels; Reynolds Ouzo Pro aero fork and several Ironman-licensed products from Profile and Michelin. All make this a truly complete, Ironman-ready race bike. The first thing I noticed was the fit—the frame fit beautifully out of the box. Cannondale suggested a 56cm since that is my standard road size, and I am glad I agreed. The top tube was shorter and proportionately appropriate, the stem’s 10cm seemed perfect, and the adjustability of the Profile carbon styke aero bars made setting up the bike little more than adjusting seat height. Once on and pedaling I noticed nothing, which is not what I was expecting based on my previous Cannondale experiences. On par with many of the carbon and carbon-mix bikes I have ridden, the Ironman simply cruised down the road. The blue paint scheme was dazzling in the sun and the Zipp wheels made me want to start hammering. After every uphill I found myself wanting to test the climbing ability of this blue bullet again and again, and was pleased to find that despite my small gears and friction shifting (prototype, remember) I was able to climb as effortlessly as one can. In fact, after being encouraged to “go for it” several times, I wound up waiting at the top of several climbs for those who
by Phil Casanta
had just spurred me on. Equally impressive was my ability to stay aero and still accelerate while powering up low-grade climbs. All the aerodynamics, stiffness, and power come at a price; however, descending was not the most comfortable when the wind gusted even slightly. Straight in head winds is no problem, but catch a little side wind and you realize quickly how much surface area the bike truly has. The front end gave me a bit of a scare a few times as a strong gust came up, but with a change in technique and bit more time in the saddle I was able to adapt. On longer rides (eighty-plus miles) I was more than pleased that this was not my Cannondale of yesterday, actually soaking up the bumps well enough to allow me to spend vast amounts of time in the aero bars with no regrets. I like this bike a lot. It is fast and light with the responsiveness of a road frame but with one of the most aerodynamic frames available. The geometry allowed me to maintain a comfortable aero tuck without feeling cramped or out of balance (I never felt like my weight was too far forward, which can often happen on tri bikes). The Zipp wheels were a nice touch, but I would prefer to see said wheels be an upgrade option which would bring the overall price down $1,000. As much as I like Zipp 404s for racing, on this level of bike I would prefer Tubulars and I am not a fan of training on carbon wheels (though other americanTRI staffers would disagree). This would leave me with the dilemma of buying at least one set of wheels. For the racer who has nothing and is looking for an out-of-the-box racer, this is a dream package. Ignoring the fact that there is no aero seat post will allow you to realize that this saves a lot of weight and is great for clamping into work stands. I would buy this bike for any distance—not just Ironman—but be prepared to spend a lot of money on coaching. The 5000 wants and needs to go fast, and it would be a shame to deny it.
As As Tested: Tested: Frame: Ironman Slice Aero Hollowgram 56cm Fork: Reynolds Ouzo Pro Aero Wheels: Zipp 404 Clincher (700C) custom paint Tires: Michelin Ironman 700x23c Crank/BB: Cannondale SI Hollowgram 39/53 Chain: Dura-Ace 10-speed Derailleurs: Dura-Ace 10-speed Cassette: Dura-Ace 10-speed 11-23 Shifters: Dura-Ace 10-speed Bar-end Brakes: Dura-Ace 10-speed Bars: Profile Carbon Stryke w/Profile Air Wing Stem: Cannondale 3-D forged Headset: FSA Carbon Seat Post: USE Alien Carbon Sizes: 650C: 48cm, 50cm, 52cm 700C: 54cm, 56cm, 58cm, 60cm, 62cm Weight: 17.2 lbs Price: $4,999.99 complete
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TRANSITION ZONE TRI-N-COMPARE:
BY LEE and ERINNE ZOHLMAN, BODYZEN.COM
Garmin Forerunner 201 vs. Timex Bodylink System
Ask the Coach:: STUFF YOU CAN ACTUALLY USE.
Let the GPS battle begin.
The Global Positioning System (GPS) is a twenty-four-hour satellite navigation system placed into orbit by the U.S. Department of Defense. GPS works in all weather conditions, anywhere in the world, 24/7, and is free. The satellites circle the earth twice a day in a precise orbit and transmit their signals to earth. GPS receivers take this information and use triangulation to calculate exact locations. Three satellites are needed to calculate a 2D position (latitude and longitude) and to track movement. With four or more satellites, the receiver can determine the user’s 3D position (latitude, longitude, and altitude). Two companies in particular—Timex, the grand daddy of the modern sports watch, and Garmin, pioneers of GPS systems—are duking it out. We decided to test them. Today’s GPS receivers are extremely accurate, but not impervious to errors. Signal multipath occurs when the GPS signal is reflected off objects, such as tall buildings or large rock surfaces, before it reaches the receiver. The most common is from non-visible satellites. Tall buildings, terrain, dense woods, or long tunnels prevent signals from reaching the receiver. If you like long runs in downtown New York City, go with a foot-pod unit like the Fitsense FS-1. We tested the Garmin Forerunner 201 and the full Timex Bodylink System over a period of five weeks, alternating between the two for runs and rides. Since we were more familiar with the Timex, extra days were spent learning the complexities of the Garmin and how to use it (the two are remarkably different from one another). Three editors used the products running and cycling in and around Denver and Loveland, Colorado. The Timex unit is simple to use. Turn on the GPS receiver, reset the chrono (wait two to four minutes to locate the satellites), and hit start. Bang! Time, pace, distance, and heart rate are calculated. A problem we’ve always had was replacing four AA batteries in the receiver roughly every 150 to 200 miles of activity (it runs up fast if you use this cycling). Functionality was a high point here, as well as seeing time, pace, distance, and heart rate on one screen. When it came to efforts up hills or intervals, having heart rate was a nice addition. The added bulk (although light) of the armband GPS-receiver could get taxing on long runs, however. Garmin holds its own with its brilliant simplicity. Although without a heart rate monitor, the one-piece unit is a quick strap-on, turn-on, and go. It, too, needs to locate the satellites (the time is about the same). And the same unit it clips into to download data also serves as the charger (borrowing from Palm handhelds, it seems). We like three decisive functionsæone-piece design, altitude functions, and the Virtual Partner™, which runs at whatever pace you tell it, showing two stick runners on the display. You can tell if you’re ahead or behind that pace (or that runner) at a glance. It made our runs (not so much our bike rides) a lot more enjoyable and almost race-like. Both units have effective systems inside and accurately (within the limitations of GPS) give you the data you seek. With their differences (you can wear the Timex all the time, even out to dinner; the Garmin was not designed with this in mind), it really comes down to two considerations: If you want to have heart rate function, buy the Timex. If cost is an issue, stick with the Garmin. Other factors come into play as well, including downloading capabilities and one-piece versus multiple-piece designs. THE VERDICT: It’s close. But for value, the one-piece utility, rechargeable batteries, and the Virtual Partner™ make the Garmin Forerunner 201 our recommendation.
When it comes to GPS units, the amount of “stuff” packed inside is unbelieveable. Take a look and compare how they stack up. Timex Bodylink System ($300)
Garmin Forerunner 201 ($160)
COUNTDOWN TIMER LAP MEMORY HEART RATE
Time / 5 alarms / 100-hr chronograph
Time / alarm / chronograph
100-lap memory Digital heart rate monitor
Yes 5000-lap memory (approx. 2-yrs worth)
- MAX. HR - AVG. HR DISTANCE
During activity and post-activity summary During activity and post-activity summary GPS-driven, 99% accurate
No heart rate data GPS-driven, 99% accurate
SPEED - BEST PACE
GPS-driven, Speed data in multiple units Yes Yes
GPS-driven, Speed data in multiple units Yes Yes
No altitude features Arm band receiver, Datalink waist clip
Altitude Single-unit design
Watch to 50m (don’t swim with receiver) 2-yr life. replaceable
Waterproof (don’t swim with it) Rechargable Lithium Ion
No navigation features PC Downloadable with Datalink (sold sep.) 5 alarms, zone alarms (time spent in HR
Map, 100-waypoints, navigate back to start Cradle/crables included for download Virutal Partner™ allows you to set pace goals
zones), nightmode feature, Indiglo light, Ironman-branded.
and follow him (or her) on-screen to compare and race against. Very fun. Calories burned
- AVG. PACE ALTITUDE EXTERNAL RECEIVER WATER RESISTENT BATTERIES NAVIGATION PC DOWNLOAD OTHER FEATURES
My dad used to tell me when we were watching boxing matches on TV that you always want to see a sweaty fighter enter the ring—the sweat signals a good warm-up took place. When you head out for hard intervals you always do a warm-up, correct? It’s even more important before a race. Start on the bike for ten to twenty minutes, followed by an eight- to fifteen-minute run. Leave the swim warm-up for just before the gun goes off. (Consider incorporating three to five twenty to thirty second intervals at faster than race pace for each sport, resting for one to three minutes between each.)
Warming up? Try going a few rounds before an Olympic tri.
What else is a warm-up good for? I thought you’d never ask:
FUNCTIONS & FEATURES
TIME / CHRONOGRAPH / ALARM
Q: A:
WARM ME UP, COACH! What is a good warm-up for a sprint/Olympic distance race? STEVE J., VIA E-MAIL
• It starts your sweat system to help keep you cool in the race. • It loosens up muscles and tendons. • It loosens things up internally so you can take care of business (if you know what I mean). • It revs up your body’s fat-burning system. • It turns on your body’s lactic-acid clearance system. • It warms up your body for stretching. • A warm-up is also a good time to get rid of butterflies and help calm nervous energy. After you physically warm up, take three to five minutes to visualize your race while reaffirming the positive mantras that will push you through to the finish. (Prepping your mind is as important as prepping your body.) Good luck, and stay warm.
also tracked. Pace whistle. Free software.
20 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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SUCCESS WITH COMPUTRAINER!
the event. For Ironman, I recommend 150-200 miles/week, for a half IM, 110-140 miles per week; for shorter distances, 100 miles per week. The long ride should be 100, 60, and 40 respectively. You can cut these distances by 20-30 percent if your training is indoors on a Computrainer because of the sustained nature of CT training. Working back, cut about 40 percent per month (note that this translates to the old golden rule of 10 percent increase per week — just average it out and try to hit the goal about three of the four weeks). For example, for IM USA on July 15, I needed to bike 150-200 miles/week most of June, 80-120 in May, and 50-70 in April. For shorter distances, wake up your muscles three months out, bike 60-
An Age Group Champion Knows Well
80 miles per week two months out, and try to keep it over 100 for a few weeks before the event. Taper two to three weeks for Ironman and one week for shorter races. (You need less taper time if you are not over-trained to start with).
WHEN JAPANESE EFFICENCY TECHNIQUES swept through Dilbertlike offices inthe 80s, buzzwords weren’t long to follow. “Just-in-time
THE TRAINING: Forget all that HR zone stuff. For the first 8-10 workouts, work on cadence to develop neuromuscular efficiency. This is where Computrainer excels. Use spin scan, cadence and short intervals to work
delivery” and “just-in-time manufacture” meant no one was sitting on inventory—everything arrived just in time. The same efficiency techniques can be applied to triathlon, so you’re not sitting on a huge inventory of early-season training that’s gone stale by the time you really need it. I call it “just-in-time training.” Here are some examples of the just-in-time training philosophy for biking that has allowed me to succeed as the best in my age group at
your way back to your optimal form. The intervals are for increased cadence, but not at a harder grade or larger gear. The first month is the most important step in preserving your knees for the rest of the season. After the first month, a weekly time trial of 8-12 miles is critical for increasing your muscular endurance. My bike club starts them in May, so before May and when it’s raining, it’s just me and the Computrainer. Don’t race your full bike course if you have the CT program, unless it is a sprint. You can-
events as diverse as the Ironman, Powerman, Olympic distance Nationals and Worlds, and even the Earth Journey Vermont Sun Ultra Triathlon. Take a few months off from biking in the winter. Look at your first important summer event and decide how much training you need to do, then work backwards. Each year the goal might vary. For example, last year I needed to be in Half-Ironman shape by St. Croix on May 7. The prior year, my first focus was the June 2 World’s qualifier in Lake Placid. The year before it was July 15 Ironman USA in Lake Placid. Obviously these goals required different preseason training. THE BASE: This program is not for couch potatoes aiming for their first Ironman, but you could use it for a sprint or international distance tri. You need to maintain strong legs and good aerobic capacity over the winter by cross-country skiing, downhill skiing, hiking, snowshoeing, aerobic dance or even playing hockey — whatever is fun and gives you a winter goal. Running outside is usually feasible on all but the worst days. WORKING BACK: Based on the event, determine how many miles per week and what kind of long rides you need in the month prior to
not maintain the proper intensity for more than 20-30 minutes. After the first month, hills are your friends. Seek them out— embrace them, and pick hilly Computrainer courses. Especially on hills, your power (and therefore speed) drops drastically if you are grinding too high a gear or spinning so that you hardly catch up with the pedals. Use the CT to fine-tune your biking rather than trying to spin like Lance (unless of course, you are Lance). Intervals on the CT can replace either hills or the TT, depending on their length, intensity, and cadence. They also help the time to pass quickly. So, ramp it up, rest, and race before you have time to get stale or injured. Then rest a few days (a month for IM), and target the next race with a new just-in-time plan.
BURR. HOWEVER YOU LIKE IT, DONNA. Computrainer got her records.
> Just-in-time Training by Donna Smyers
Donna Smyers, a physical therapist at Central Vermont Hospital and a Computrainer user since 1993, is the reigning 45-49 World Champion at the Ironman on the hilly Lake Placid course. Visit computrainer.com to learn how to improve your cycling.
PHOTO BY ERIC RYEA
and ITU Olympic distances. She holds the IM USA bike course record of 5:21
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TRANSITION ZONE PRODUCT REVIEWS
PowerBar Beverage System: Endurance and Recovery Formulas (Single Serving Packets: $1.25/$1.50, Canisters: $19.95/$24.95; powerbar.com) Chances of you drinking enough is very slim. That’s not a problem for short efforts when the fine-tasting Gatorade (thanks, sugar!) does a great job. But during long workouts or races when tons of sodium and carbohydrates are needed, the available products are typically chosen on lesser-of-two-evil taste-tests. So when PowerBar decided to enter the endurance sports drink market, they consulted with the people, realizing that customers might buy it (good for PowerBar) but wouldn’t necessarily drink it (bad for them) or would water it down if they didn’t like the taste. PowerBar called on Carmichael Training Systems and Chris Carmichael, as well as the thousands of athletes they coach, to help them find the best mixture. The result is the PowerBar Beverage System in Endurance (pre- and mid-workout) and Recovery (post workout only) formulas for aggressive hydration that you’re willing to slug down the hatch. Endurance is loaded with 7% carbohydrates, 680 milligrams of sodium, and ultra-important electrolytes (you need roughly 700 milligrams of sodium per liter for ample replenishment). Only Accelerade and Gatorade’s new Performance Series come close to providing this needed sodium. The lemon-lime flavor is quenching and not too sweet, allowing the body to adapt to the taste during exercise. Orange-flavored Recovery is tangy and palatable and includes 8% carbohydrates, 1,060 grams of sodium, and additional protein for muscle recovery and glycogen reproduction. Consume recovery drinks within thirty to forty-five minutes post-workout for optimal effect. After taste-testing these products, we did find truly enjoyed the beverage duo. THE VERDICT: Use these correctly (i.e. no watering down), and you’ll like the energy levels you have during training.
Wrap and Roll by M2Racer ($9, m2racer.com) Ever the innovators, the father-son-son team at M2Racer continues to wow us with their products, ingenuity, and practicality. And just when we thought they couldn’t get their “light bike” any lighter, they did. When they talked of a lighter seat post than any available, they made one. Then they made a seat-post clamp. At this rate, they’ll have components that rivals the world’s best and lightest within ten years. But here is the real genius—the Wrap and Roll. It won’t improve your time over the last Billings, Montana killer downhill or at the Manyunk Time Trials, but it sure is practical. Made of light, strong silicone rubber (seven grams total), this six-inch-long gadget wraps around your handle bar and secures to itself. Whenever you want to secure something to your bike— like an MP3 player during a training ride or a cell phone or pager for that work-day trip to Office Max that turned into a 25K loop—just attach it to the loops. We tried this with a Timex GPS System, an Apple iPod (the first-generation big daddy, not the mini), a cell phone, a garage door opener, and even a Blackberry. Use the Wrap and Roll to secure extra bars, pumps, or tubes (or the pack of pens and Post-Its you had to pick up to make it look like you really did make it to Office Max). THE VERDICT: Grab your cell phone and leave your jersey pockets full of GU, not electronics.
MotoMat with Towel ($40, motomat.net) We like to swim illegally in waterholes where we don’t belong. We’re also often caught at the back of the inconspicuous amTRI Xterra, quickly changing out of our skivvies in a packed parking lot. That’s not the problem. It’s when we’re running from the beach patrol, local police, or park rangers back to the truck soaking wet that calls for a changing station. Now we keep a MotoMat in the back, pop it open, and stand in it while we remove wetsuits and change into our Tevas (we’re so Colorado). The “specially lined terry cloth inside” turned out to be nothing more than a folded towel, but we like this part the best as it’s easily removed and cleaned and in a pinch, really does make a good towel. THE VERDICT: You’ll find a use for it, if and when you need it: Rock climbing, surfing, or anytime you need a quick change behind a car.
Gadget Girl::
SHE KNOWS THE TOOLS YOU NEED.
Q:
FOOTWEAR FEAR I’m gearing up for my first duathlon in the fall and am currently riding with Look pedals and cleats— consequently, I walk like a duck when I get off the bike. Will this be a problem when transitioning from bike to run? FRED, VIA E-MAIL
A:
It’s 1991. Senior football player Billy Williams just asked me to the junior-senior prom after I’d dropped hints the size of Texas for three weeks in English class (I wasn’t after him for his brains, mind you). Upon hearing the news, my older sister, bless her heart, reminded me that I’d never worn high heels in my entire short life. Billy was almost six feet tall; I was seven inches shorter. Fear ran through me every day for a month before the big event. The night of the prom, I grabbed my sister’s heels and tucked them under my arm as I walked to the limo. I didn’t put them on until two blocks from the gymnasium. Guess what? I stumbled. My calves hurt a bit and I felt awkward. But every girl there wore heels and we all made it through relatively unscathed. You might slip and slide a bit, Fred, so be careful. But it’s not that bad or that tricky. Practice mock-transitions in your driveway, running 100 feet back and forth. And no matter if it’s a duathlon or triathlon, you’re most Practice, practice, practice... likely running through the transition area only with your cleats on. Just be thankful you’re not tearing through T2 in stilettos. SLIMMER CYCLES I’d like to shave a bit of bulk from my bike. Which component would be the best and most weighteffective to tweak? Cost is no issue. PHIL MOORE, VIA E-MAIL
Q:
Phil, you’re killing me. Never ask a girl about weight issues, you tool. I bet you have no one to ease your saddle sores, do you? The frame may be the easiest to replace if you’re riding on steel. But if cost isn’t an issue, why not make all your parts carbon? Much of this depends on the type of riding you do. Time trials demand different aspects from your bike than hilly, technical courses, so consider investing in a single-piece aerobar set like Profile Design’s Carbon-X, or swap pedals from Time to M2Racers. That said, I’d change your wheels. Not only do you get the aero benefit from a deep-section rim, but moving from an aluminum wheel set to a carbon version will shave tons of weight from your bike and possibly time off your splits. I’d recommend the Reynold’s Stratus DV in either tubular or clincher (“Gear of the Year” in this year’s Gear Guide). Not only do you get the weight and aero benefit, but you can also use these for training, eliminating the need for two wheel sets. Pound for pound, the best deal.
A:
22 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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From the makers of Accelerade comes Accel-Gel. Available in caffeinated chocolate, strawberry-kiwi, and vanilla, the gels come in a carbohydrate/protein mixture that follows the Accelerade/ Endurox theory that protein during exercise is just as important as protein after a workout. With their patented 4:1 carbohydrate to protein ratio, each forty-one-gram packet contains five grams of protein and twenty grams of carbs. With ninety-five milligrams of sodium and forty milligrams of potassium, recovery is quicker and wear-and-tear on your muscles seemingly decreases. And while the science may be there, early problems with the coating of the packaging (it flaked off) and the consistency of the gel itself has made us a bit wary. THE VERDICT: If you like Accelerade and EndUrox, there is no guarantee you’ll enjoy these—unless you’re training and beliefs have you following the 4:1 ratio. We say stick with the drinks, like the new readymade Accelerade, which works as well as the powder.
www.podiumquest.com
The World's First Dual Reservoir Hydration System
As a side project between designing the lightest wheels anywhere, the boys at Reynolds Composites (literally the two at the MacLean headquarters in Salt Lake City) decided to venture into more accessories. One problem they always encountered was getting a larger water bottle directly out of their cages without hitting the bike’s top tube or ingeniously entering the cage from a 56.2 degree angle. The solution? Design a smooth-entry, low-profile, light yet stiff water bottle cage that doesn’t add weight. The sophisticated architecture, smooth corners, and one-piece mold scream “Buy me, Seymour!” It will keep your bottles from mysteriously disappearing on those bone-jarring downhills and if attached properly (too much torque may crack the carbon) will last a long, long time. THE VERDICT: Sixty dollars is some dough to spend when you can buy an aluminum counterpart for five dollars, but if you like carbon or want to shave some weight, this will take you in the “light” direction.
With so many companies making tops, tanks, shorts, and other tri clothing, choosing apparel can get daunting pretty fast. Even REI usually has three to five triathlon brands on the racks. The selection is even more enormous at Sports Basement or Inside-Out Sports. So here we are again reviewing apparel, this time from the perennial favorite Zoot. Zoot recently went through some internal restructuring, and although you may not have noticed, they made a company-wide decision to make sure that you, the triathlete, have the best togs on your torso and legs during a long, hot race. For a recent trek to our favorite race—Escape from Alcatraz—we took the Zoot Tri Tank and eight-inch Tri Short with us. All in black, mind you. This was, after all, an escape attempt. The tops from Zoot usually fit snug and keep your muscles in place for the road. The quick-dry power Lycra/nylon mix is nothing special in and of itself, but if you’ve ever picked up Zoot’s stretchable, breathable material and felt it against your chest, you know there is extra attention paid to how the fabric wears on the body. From cut (no riding up) to stretch, the top fits unbelievably well. The shorts were impressive as well. Again, Zoot’s never-ride-up quality is most desirable when racing. The waistband is cut higher in the back for increased coverage when in aero position, and the cycle pad feels like it’s larger than it actually is. The seams are flatlocked (the current trend in the industry) and there are two side mesh pockets for gels and anything else you may need to carry throughout the day. THE VERDICT: For a tank/short combo, you can’t go wrong here.
($28/24-pack, accelerade.com)
PodiumQuest, LLC San Martin, CA 408.683.7287
($59, reynoldscomposites.com)
(Tank $55; Short $65; zootsports.com)
Accel-Gel
patent pending
Reynolds Composite Water Bottle Cage
Zoot Sports Tri Tank and Eight-Inch Tri Short
By PodiumQuest, LLC
PRODUCT REVIEWS
7/27/04 2:02:33 AM
TRANSITION ZONE GUEST PRO
Bike Mechanic:: I’LL FIX HER RIGHT UP FOR YA
OH CASSETTE, YOU TROUBLE ME SO! I need to swap out my cassette because of an accident I had recently, but every time I try to do it myself I end up doing damage (or don’t have the proper tools). What do you suggest? T. ERLICHMANN, WOODBURY, MA
Q: A:
Replacing cassettes without the proper tools can be a pain. As much as it’s virtually impossible to dig a fence post without a post-hole digger, it’s every bit as difficult to remove the cassette from your drive wheel when you don’t have proper cassette-removal tools: An adjustable wrench, a chain whip, and a cassette locking tool. (I recommend using Park Tools for the latter two.) The SR2 Professional Chain Whip ($35) and FR-5G Lockring Tool ($8; both at Park Tool dealers nationwide) are most mechanics’ choice. (Note: If you ride Campagnolo, you need to use a different lockring tool.)
FOLLOW THESE INSTRUCTIONS for a mess-free, quick removal that won’t have you pulling your hair out.
Is Speed What It’s Really About? It should be the commitment to excellence
by Gordo Byrn
Most of us, at some point in our athletic endeavors, want to go faster. As an athlete and coach it is one of the most common things I hear. But I always wonder why—will you be happier? Will you be more satisfied? Will you be a better person? Why are we all chasing the Goddess of Speed and what does she have that is so special? I have had the good fortune to train and speak with some pretty quick people over the last two years and I have yet to hear one of them say, “You know, I think I’m fast enough.” For me, it’s not about speed at all. Speed is a byproduct that comes from a total commitment to excellence and realizing one’s potential—to see what can be achieved and to push boundaries. The quest for excellence can be a very fulfilling occupation. I’ve got a little sign in my car that reads, “The Best.” At first I was a little shy about having this sitting on my dashboard. I’d take it down at night and when I knew people would be driving with me. But I actually wanted it to say, “Excellence,” but it was too long for my dashboard. Despite what it looks like, there is more to those two words than meets the eye. Some might think it means that I want to win a big race. That might be fun but I’m still not sure if I have the talent or desire to make the necessary sacrifices. (Part of me fears that I’ll realize the true nature of life and decide that I am indeed fast enough—call it fear of enlightenment.) I do see the irony of flailing ourselves in the name of fitness. But I love the training too much and it really is a blast to redline for a few hours. However, self-ac-
ceptance and moving toward a calmer existence is also very liberating. I’m not sure if it does much for times, but it has miraculous effects on quality of life and relationships with those around you. It might be fun to be fast enough to race professionally. But I enjoy myself now, so I guess there is no real benefit to changing. Someday it might become a little too hard, and then I’ll need to decide how much I’m willing to back off. Scott Tinley, for instance, is certainly fast enough, but I wonder if he feels that way. Back to my little sign. Excellence does not equate perfection for me—striving for perfection is frustrating. Excellence is doing your best right now and accepting yourself whether or not you achieve a goal. It is a tough thing to do and requires constant focus. Maybe it will get easier with practice. Instead of concerning yourself with speed, try focusing on how good you can be. How happy, how joyful, and how wise are just as important as how far, how fast, and how high. There is neither an answer nor a limit, but it sure fun to live it.
• Remove your rear wheel and the skewer completely. • Insert the lockring tool into the cassette lockring. • Replace the skewer and tighten it down to hold the lockring in place (optional, but suggested). • Use an adjustable wrench on the end of the lockring tool. Get it set in the position to use it in a counter-clockwise direction. • Wrap your chainwhip around roughly your middle cog in your cassette. You want the handle about 180° from the handle of the wrench, so you can use both at the same time against each other. • Push down on the wrench (holding the cassette in place) until the lockring loosens. • Remove the skewer if you had replaced it and unloosen the lockring the rest of the way. • Pull the cassette straight off the free hub. If you’re cleaning the cassette and replacing it, clean it with a dry rag in between the cogs and wipe off all dirt and crud. Then lightly lube it (use my guide to lube in the July/August ’04 issue) and replace it, following the directions in reverse. If, however, you’re replacing the cassette with a new one, it’s always a good idea to replace the chain at the same time.
CASSETTES: > BEST: Shimano Dura-Ace 10-speed cassette The new Dura-Ace is spectacular in every way—except its availability. Either sold out, back-ordered, or in not enough supply the part is difficult to get unless you buy the entire system, in which case Shimano will find it all for you. Shifting is completely smooth and supple, with precision at the core. This is designed to work with the 9-speed freehub. Titanium sprockets. ($180; shimano.com) > GREAT: Campagnolo Record 10-speed cassette Campy has nice stuff, if you go all-Campy, that is. With tremendous precision the Record group (and new Record Titanium) is truly where it’s at. But the entire group is spendy and trendy. This cassette includes new sprocket profiling and machining for unmatched quality. ($165; campagnolo.com) > ECONOMICAL: SRAM PG-970 9-speed cassette SRAM is jumping on board where demand can’t be met and doing really well with a product that is inexpensive and as utilitarian as the rest. Formerly the PG970, the R9 is essentially the same product. When I recently had to build-up a pair of Velomax and Shimano was unavailable to meet the order for weeks, I threw on the SRAM and off I went—with ride quality all but the same. Wear and tear could take its toll on this unit, and it’s heavier than the rest by thirty grams or so, but you won’t notice. ($55; sram.com)
24 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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TRANSITION ZONE PEOPLE WHO TRI
Long after the wedding bells quieted down from their media-blitzed wedding last year, life returned to normal for Ryan Sutter and Trista Rehn, the couple that married after appearing on ABC’s The Bachelorette.
Ryan Sutter, 29
Fire-fighting philanthropist.
> Tips From Trista
• Always remember to put your wedding ring back on after your swim. • Gifts and surprises are never bad ideas. Breakfast in bed before you head out for a run is better. • Never forget your cell phone—we wives can be worry warts! • If you say you’re going to be gone for six hours, come home in five.
Well, sort of normal. After the spotlight shined so brightly on twenty-nine-year-old firefighter Sutter, he did the only thing he knows how to do—give back. Sutter became the national spokesman for the Firefighters National Trust, a fund set up originally by firefighter Steve Chariaga for families of fallen 9/11 firefighters, but had since spread nationwide to help other families that have lost firefighter members as well. (The trust provides bridge grants to families, immediate independent grief counseling, and scholarships for surviving children.) “It’s a great cause,” says Sutter. “Within a week, the goal is to get the families a check to help them out immediately—before the insurance even kicks in.” Sutter, a former football player for the University of Colorado in Boulder, has always been an athlete and enjoyed exercising. “After football ended, I had no goals for working out,” he says. “I was working out for no reason—just to work out.” Earlier this spring a group of life-long buddies who live in Vail, including other firemen and friends, such as professional XTERRA athlete Josiah Middaugh, convinced Sutter to train for triathlons. He started, and realized he had some work to do. “He had to go from a power athlete with muscle to an endurance athlete with stamina,” says Rehn. “That’s a hard thing to do.” But Sutter, working the normal fireman’s stint of roughly ten to thirteen days a month, took on the challenge and saw it as an opportunity to raise money for the fund. He could train on his off days and still not take away from work or his new bride. “Trista will support me no matter what,” says Sutter. “But the number one priority is our relationship, and it’s quite a bit of give and take. If I train long one day, I won’t want to do anything at night. But I don’t always train when I want, either.” Enter the World Triathlon Corporation (WTC), who had learned of Sutter’s life-long dream to compete in the Ironman. “I was in awe when it came to these people,” says Sutter of the Ironman athletes. “I watched them on Wide World of Sports all the time. I had always wondered if I could do that.” Blair LaHaye, WTC public-relations director, and the rest of the staff thought it was a match made in heaven and gave Sutter a surprise slot in the 2004 Ironman World Championships—he didn’t even ask for it, and donated gear, and brand-new fitness machines to the firemen at the Vail station to show their commitment to firefighters nationwide and to Sutter’s ultimate goal of raising money. “The next thing I knew I was being invited to the World Championships,” says Suttter. Riding a new Cannondale Ironman 5000 (reviewed on page 19) after “never riding a road bike,” Sutter trains everyday in the tough mountains surrounding Summitt County, Colorado. He’s proving to himself and the world that he is Ironman material by following the Ironman lottery winner’s rules and doing a half-Ironman prior to Kona. The halfVineman in August is where he will meet the long-course for the first time after tackling numerous local short courses and the famed off-road course at Keystone’s XTERRA Central Championships in July. “Doing these other races substantiates my entry into the championships,” he says, knowing full-well the heat celebrities get when they receive a free ticket. “He’ll do it,” says Middaugh. “He doesn’t want to look like ‘that guy’—and he has no problems shattering that in Hawaii.” Indeed, he has already shattered expectations from the sappy poet portrayed by the editors of The Bachelorette. One look in his eye and you know he’s serious. About everything. From his wife (“She’s the love of my life.”), to his crew at the firehouse (“They’re the next closest thing to family.”), to his seriousness about the Ironman and his milliondollar goal, it’s hard not to believe in everything he sets his mind to. Heck, we almost gave him a rose and asked him to marry us. If you would like to donate to the Firefighters National Trust through Sutter’s efforts, or to learn more about the trust, visit ryansutter.com.
26 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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SUCCESS STORIES
When Average Joes Travel to Kona
Some of the most amazing people end up on the Kona Pier each fall for the toughest challenge of their lives. But some have faced tougher.
CLUB SPOTLIGHT St. Louis Triathlon Club St. Louis, MO
St. Louis. You can’t go
KEVIN ABERCROMBIE CHICAGO, IL
JANET BOWEN
Abercrombie, 30, will be making his debut at this year’s Ironman Triathlon World Championship after earning one of the 150 U.S. lottery spots. Employed as a Managing Partner at Matilda bar and restaurant, Abercrombie has had to overcome the physical and mental trauma of being shot in the head by an ex-roommate in July 1997 and once again find meaning and direction in his life. Abercrombie is an Ironman Wisconsin finisher, as well as a Volunteer Triathlon Coach at the local YMCA.
OLATHE, KS Brown, 41, was a recipient of the Academic Excellence Award for her 4.0 GPA while in physical therapy assistant school. She has recovered from serious infections in both feet after developing gangrene. Doctors thought they would have to amputate both of them. After recovering, from the infections, however, the doctors told her that she would never run again. In 1994 she proved them wrong and competed in the Hawaii Ironman later that year.
RICK HAUGHEY PALOS VERDES ESTATES, CA
EDWARD BUCK COLLEGEVILLE, PA
Like Abercrombie, Haughey, 40, will be making his World Championship debut on October 16. A finisher of four Ironman Triathlons (Canada ‘98, California ‘00, Utah ‘02, and Florida ‘03), Haughey has been hit seriously by cars twice on his bike. Today, he still competes even though his right knee cap has been removed. It has always been the dream of Haughey and his sister, who recently passed away after a long battle with cancer, to compete in Hawaii. She was responsible for getting him involved in running and triathlons, and he’s racing for her.
For the 44-year-old, swimming 2.4 miles, biking 112 miles, and running a marathon at the World Championship will be the final touch on a very inspirational story. Buck draws strength from training with his son who is deaf, and hopes to compete in the Deaf Olympics in Australia in 2005.
SCOTT CIRIGLIANO OLD TAPPAN, NJ Cirigliano returns to the Ironman Triathlon World Championship for the second time in three years. Cirigliano crossed the finish line in 2002 in a time of 16:31:10. He is a man of many talents, bowling sixteen ABC sanctioned 300 games, completing nine marathons, and playing football on the collegiate and semi-pro level. Cirigliano survived a serious case of spinal meningitis at age five and now challenges himself by taking advantage of his God-given athletic talent.
WILLIAM MISENHEIMER CARRIERE, MS Misenheimer, 56, had early symptoms of Polio at age ten. By the time he was fifteen he had suffered a severely broken leg and was told that he would never run again. Misenheimer raced at the 2001 Ironman Triathlon World Championship but did not finish. He looks to rebound this fall.
West. Runs around Forest Park, bike rides through West St. Louis, and when you get hungry, some of our favorite stops in the world: Ted Drew’s Frozen Custard and Fitz’s Rootbeer. Yummy. Now you can enjoy those treats post-workout with the members of the 180strong St. Louis Triathlon Club. Established in 2001 to bring a better sense of community to the city, the club has quickly grown to include training programs, workout partners, group participation in local triathlons, and discounts at local shops such as Maplewood
THEO CARROLL TAMPA, FL Carroll, 60, has been involved in triathlons for more than seven years and is a recovering alcoholic who has been sober for seventeen years. She has also been able to maintain her 100 pound weight loss for fifteen years. She councils people in the local area who suffer from chronic eating disorders and is a teacher at the University of South Florida.
SCOTT DAVIS SALEM, OR
GEORGE AMUNDSON PLANO, TX
What better way to prepare for medical school in the fall than to compete in the Ironman Triathlon World Championship, a fifteen-year dream for Davis. He overcame a broken neck to be a standout swimmer, runner, and triathlete
Amundson, 65, will be competing in his second consecutive Ironman Triathlon World Championship despite having exercise-induced asthma and learning to swim just seven years ago. After overcoming his fear of water, he completed the 2003 Hawaii Ironman in 16:12:47.
Bicycles. Dues are yearly ($35/ person, $60/couple) and include extensive website access and $20 off the first singlet or tri-top emblazoned with the club logo. Upcoming races some members will compete in include the Chicago Triathlon, Lake Geneva Extreme, and Ironman Wisconsin. This may just be the gateway to
PHILIP SUMMERS LAKE OSWEGO, OR A recovering alcoholic, Summers, 43 will make his first appearance at the Ironman Triathlon World Championship.
wrong in the Gateway to the
Special thanks to Max DeFillipis of Alan Taylor Communications for providing the biographies on these Ironman competitors.
the triathlon world. stlouistriclub.com
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TRANSITION ZONE DESTINATION TRI
Pack riding. Triple T style.
Triple Terror At the DeSoto American Triple T, there is no one to hear you scream.
Be There for $510 Team entry fee: $1,050 ($350/entry) Includes cabin lodging, post-race meals and dinner, massage after every race, a goody bag, and a race singlet (hfpracing.com). Gasoline for 600-mile drive from Geneva, New York: $84.74 Thursday night dinner during drive to Ohio: $15.40 (Chinese food at a strip mall) Friday grocery run for snacks/breakfast: $18.29 Sunday night dinner during drive home to Geneva: $12 (KFC) Sunday night hotel room outside Columbus, Ohio: $20 each (priceline.com) Monday lunch during drive to Geneva: $8.96
by Jeff Henderson
Friday evening, May 28, somewhere in the depths of southern Ohio. A
Saturday afternoon the team formats arrived and strategy entered the fold.
perfect early summer’s evening is tempered by the nervous energy of 100 athletes preparing to throw themselves into Turkey Creek for the first segment of the DeSoto American Triple T—a unique and sadistic weekend of triathlon put on by HFP Racing. Perplexingly, many participants return willingly. The three-year-old Triple T was originally envisioned as a team race, with
The race distance remained Olympic, but the order shuffled. The race starts with a pack bike ride (drafting is legal and aerobars lend an air of imminent death); swimming immediately follows (the question of wetsuit or no wetsuit becomes an actual quandary). The race culminates with a 6.55-mile run over the same course as the morning’s competition, 3.25 miles up and 3.25 miles down.
three-person squads sharing the burden of a sprint-distance, two Olympicdistance, and one half-Ironman distance race in forty-eight hours. Although the team competition is still the focus, organizers added a solo division last
There were few attacks and the peleton rolled into T1 together. We got Hunt suited up and into the water as quickly as possible, and although he is the weakest swimmer on our team, he is by far the fleetest runner. Nuffort
year to allow folks with either few friends or few inhibitions to take part. I came to Ohio with two buddies, Matt Nuffort and Jeff Hunt, and two goals— survive the leg-throttling agenda of four races in three days and dethrone the reigning champions: Bruce Gennari, Barry Knight, and John Baker of Team JustTri2GetBy. All Triple T teams stay in the Shawnee Resort cabins, eat together at the lodge in the evenings, and enjoy massages after each race. Two teams share
and I planned to hammer the swim and then Hunt would work his way back up to us by the finish. The plan worked. Hunt nearly overcame a four-minute deficit from the swim and simultaneously saddled JustTri2GetBy with three minutes. It would all come down to Sunday. If you’re concerned with the brutality of the Triple T format and the excessive hills, don’t complain to race director Shannon Kurek. He raced, and unless your name is Nuffort or Gennari, he beat you in the Friday evening prologue. I
each cabin. Due to a misguided sense of humor by the race director, our team bunked with Gennari and company. Friday evening the fun began with a “prologue” consisting of a 250-yard swim, four-mile bike ride, and one-mile run. This was largely an exercise in discipline since the body was willing, but the mind urged restraint. Taken in the context of nearly ten total hours of racing, twenty minutes stood small. Team Psycho, as we were known, voted to race hard but stay in control. Nuffort got a bit caught up in the drama and took the victory, securing a thirty-second time bonus for the team and firing a warning shot across JustTri2GetBy’s bow. With Hunt fourth and me a prudent eighth, we had secured the red race-leader jerseys and put forty seconds in the bank. Friday was an hors d’oeuvre before the full buffet on Saturday. Two Olympic-distance offerings, one in the morning and one in the afternoon, separate men from boys and glycogen from muscle. The morning race followed the same script as the prologue—a time trial against the clock, each participant sent at five-second intervals, the team-time the sum of individual times. Gennari showed why he is one of the finest amateurs in the country with a threeminute overall victory, propelling JustTri2GetBy into the overall lead.
told him he is a sadistic psychopath and Jerry McNeil, the announcer, agreed. “He must be stopped,” said McNeil. “Thanks,” replied Kurek with a smile. Sunday was a full half-Ironman and then some, with 2,000 meters of swimming, fifty-eight miles of cycling, and a 13.1-mile run straight up one side of the mountain and back down the other—twice. The cycling leg bears special mention. There are more than 6,000 feet of climbing to savor, as well as inordinate quantities of snarling, unleashed dogs and hairpin turns over railroad tracks at the bottom of steep descents. The word “survival” is often overused in triathlon circles. Not here. Teams start and finish together, and drafting is allowed on the bike. Under threatening skies, enveloped in the camaraderie engendered from the successful pursuit of an overwhelming task, teammates hobbled, limped, pushed, collapsed, and smiled across the finish line. We took the title from JustTri2GetBy, acquiring three friendships in the process. Next year, bring two of your closest friends and some insect repellent to the back woods of Ohio and enjoy a depraved experiment in pain tolerance at the Triple T. If it doesn’t kill you, it’ll at least take some years off the top.
28 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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GET THE GEAR! Get it all at xterragear.com
1. MOUNTAIN BIKE The K2 Razorback SL is a slick aluminum machine, with disk brakes, dual shocks and Shimano XTR. ($4,400)
2. WETSUIT Superlight rubber, tough seams, and near perfect hydrodynamics help the XTERRA Wetsuits Vector Pro Longjohn shoot through the water with ease. ($325)
3. TRI-TOP, SHORTS You can't go to a race without looking the part. Thanks to XTERRA Gear's Tri Top and Shorts, by Sugoi, you can. ($48/$45)
4. SUNSCREEN photo courtesy of WES HUDSON
The ever-present sun always poses a threat to your day—and your skin. Protect them both with the XTERRA 8-hour Sunblock SPF 44. ($6)
5. TRAIL SHOES
Saucony’s Grid XTERRA tackles the trails with their patented grid -system shock and tons of traction. Air mesh upper. ($80)
6. WRIST WATCH New to the line of XTERRA-branded products is the Axis Altimeter Watch complete with chronograph, temperature, altitude, barometer and more. ($150)
> XTERRA: Gear for the Season
Summer and Fall mean XTERRA season. Here’s the goods. 1
4
7. ENERGY
5
You’ll be needing energy when tackling an off-road course. The new XTERRA Energy Bar and Sports Drink will give you all the energy you need for conquering the day. (Our favs: apple cinnamon bar and the pinappleorange-guava drink.) ($12/12, $18/12)
8. RECOVERY 2
3
Stimulate weary muscles with the Compex Sport Muscle Stimulator. Small volts of electricity massage your muscles. ($900)
6
7
8
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TRANSITION ZONE NUTRITION REVIEW
BY BOB SEEBOHAR, RD
McDonald’s Adult Active Meal ($5.99) If you’re into the nutritional fads sweeping the country, and the gross absolute resolve we fellow Americans have to compulsively follow them, you may have sat down with a new McDonald’s Adult Active Meal recently. Why? You were most likely with your toddler, who wanted a Happy Meal with the newest-of-new toys that they recently saw advertised during Sponge Bob Square Pants intermissions on Nickelodeon. Whatever the reason—maybe it’s even the “Hmm, I love my salad, girls!” commercials that are targeted directly to women—the one thing you probably found out is that the meal is cheap, not that bad on the taste-o-meter, and relatively good for you if you skip the á la carte French fries. Choose from three salads: Caesar, bacon ranch, or California Cobb. Each comes with a choice of grilled or crispy (fried) chicken, which dramatically decreases the validity of the “healthy” billing. Also be judicious with the Newman’s Own salad dressings: 190 calories for the creamy Caesar, 170 calories for the ranch, and 120 calories for the Cobb. Depending on your mood, you can choose the healthiest meal—Caesar salad with grilled chickWhat, no McRib? en and no dressing for 200 calories, six grams of fat, and nine grams of carbohydrates—or the worst—California Cobb with crispy chicken and Cobb dressing for 390 calories, 30 grams of fat, and 29 grams of carbs—or anything in between. Avoid a side of fries, a shake, or an extra cheeseburger and you’ll be fine with a grilled (not fried) chicken salad, lightly dressed. (A Dasani water and a pedometer, to measure how far you walk, rounds out the meal.) THE VERDICT: We’ve been annoyed with the golden arches ever since they discontinued the McRib, but if you’re on a road trip, taking the kids out for fries, or just in a hurry, the Adult Active Meal isn’t a bad choice. —KdF
Nutrition Guy:: You are what you eat
EATING FOR ENDURANCE Dear Nutrition Guy: I am training for my first Ironman and am wondering what I should eat and drink in preparation. I usually drink twenty ounces of sports drink and eat one GU before an Olympic race. Then on the bike I drink maybe two more bottles of water and/or whatever sports drink is available, plus two or three more gels. Any suggestions? Marty Hernandez, Kansas City, MO
Q: A:
Congratulations on embarking upon one of the most rewarding events in triathlon. You will definitely be a different person after you finish. There is no way that you can fully replenish or keep up with your hydration and caloric needs during an Ironman race. From a nutritional standpoint, the two main goals that every Ironman athlete should have are to delay dehydration and malnutrition. Practice these two basic concepts in training and during your race.
Carb-Crazy Bandwagon No matter what fat-folks-gone-skinny tell you, a properly balanced diet of carbohydrates, protein, and fat (along with regular exercise) is really what weight management is all about. Ask one of those Atkins followers to go for a run and before they get to the front stoop they’ll discover why carbs are still important—energy. Without it, you’re toast. Endurance athletes especially need to increase carb intake during heavy training and racing. While the theory of a low-carb lifestyle repulses us (and most people who exercise), that doesn’t stop the low-carb craze. From Michelob Ultra beer to Rolling Rock’s Greenlight, even beer companies want in on the action (by the way, all light beers are low in carbs by definition). And when energy bars and breads are suffering from the trend, it was only a matter of time before Coke and Pepsi weighed in. Coke’s C2, complete with commercials proclaiming that we can finally get what we want, is nothing more than soda that tastes like half a Diet Coke and half a real Coke mixed in a new can. Pepsi’s Edge tastes a heck of lot more like Pepsi than C2 does Coke, but it’s the same thing—a diet soda without the Nutrasweet. But if you’re in the mood for a soda, grabbing one of these over the real thing isn’t going to kill you. Our guess, however, is not to get too comfy with these new products—like all good fads, they have a tendency to fade away.
YOU DECIDE WHAT YOU WANT TO DRINK! PEPSI
PEPSI EDGE
PEPSI ONE
DIET PEPSI
Calories
100
50
1
0
Tot. Fat
0g
0g
0g
0g
Sodium
25g
25g
30g
25g
Potassium
10g
N/A
20g
20g
Tot. Carb
27g
13g
0g
0g
Sugars
27g
13g
0g
0g
Protein
0g
0g
0g
0g
Caffeine
25mg
25mg
37mg
24mg
Using bars helps consume 100 carbs per hour.
1. STAY HYDRATED This is the most important piece of the puzzle since even a 1% loss of body weight from dehydration can begin to erode your performance. Be sure to stay adequately hydrated throughout your normal training days as well (the color of your urine should be clear to pale yellow [see the chart on page 43]): • Drink seventeen to twenty ounces of fluid two hours before exercise. • Drink seven to ten ounces of sports drink ten to twenty minutes before exercise. • Drink seven to ten ounces of sports drink every fifteen to twenty minutes during exercise. • Drink twenty to twenty-four ounces of fluid (preferably sports drink) for every one pound of weight lost during exercise.
2. CONSUME ADEQUATE CALORIES For the most part, it really doesn’t matter what you consume as long as you can and will continue to eat. Research tells us to focus more on carbohydrates and less on protein and fat during workouts, but experiment with foods, gels, bars, and liquids to find what works for you: • Consume thirty to 100 grams of carbohydrate (120 to 240 calories) per hour. • Consume at least 500 to 600 milligrams of sodium per hour. • Consider adding some protein to your nutrition plan if you will be exercising for more than five or six hours. You must customize your nutrition plan based on your individual needs, race goals, and environmental conditions. Choose energy replacements that taste good to you—palatable picks will help keep you hydrated, well-fed, and in the game for the long haul.
30 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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AGE GROUPERS - NOT QUITE OLYMPIANS
Victor Plata, 31
6’0”, 175 lbs. Cal Poly - San Luis Obispo Santa Cruz, CA 2004 ITU Rank: 53nd 2004 US Rank: 6th 2004 Olympic Team Member 2003 Pan American Team Member 2000 Olympic Team Alternate 1999 Resident Team Member Plata qualified for the 2004 Olympic team by virtue of an equation put into effect after the final U.S. Olympic Team Trials June 13 in Bellingham. He finished as the third American Are those the new NASA astronauts? The US Triathlon Olympians at Bellingham pose for the fans. \
> The 2004 USA Triathlon Team Bring home the gold, kids.
at the Race to Athens - Honolulu and as the third American at the U.S. Olympic Team Trials. Those two finishes put him ahead of alternate Doug Friman, who races with Plata on a professional triathlon racing team.
Andy Potts, 27
With the Olympic here, and the U.S. Olympic Triathlon Team finalized, 6’2”, 175 lbs. University of Michigan the only thing left to do is to meet them prior to the games in Greece. Princeton, NJ Sure you may know Barb Lindquist, the number-one ranked female tri- 2004 ITU Rank: 52nd 2004 US Rank: 5th athlete in the world and two-time champion of the Life Time Fitness Triathlon (earning a total of $300,000 for 2002 and 2003 combined), 2004 Olympic Team Member but what about Andy Potts, Sue Williams, and the rest of the USA-tang 2003-04 Resident Team Member clan? Age-groupers, meet your Olympians.
Hunter Kemper, 28 6’3”, 163 lbs. Wake Forest University Longwood, FL 2004 ITU Rank: 5th 2004 US Rank: 1st hunterkemper.com 2004 Olympic Team Member 2003 Pan Am Games Gold Medalist 2000 Olympic Team Member 2000-04 Resident Team Member 1999-2000, 2003 USOC Triathlete of the Year 1999 Pan American Games Silver Medalist 1998-99, 2001, 2003 U.S. Elite National Champion Kemper qualified for the 2004 Olympic team by finishing as the first American, second overall, at the Race to Athens - Honolulu on April 18 in Hawaii. Hunter placed 17th at the
Potts qualified for the 2004 Olympic team by finishing as the second American, eleventh overall, at the 2004 ITU Triathlon World Championships in Madeira, Portugal. Potts was a top swimmer at the University of Michigan, but only started competing in triathlons in 2002. Andy is married to Lisa Simes, who was an acrobat for Cirque du Soleil’s ‘O’ show.
Sheila Taormina, 35 5’3”, 115 lbs University of Georgia Livonia, MI 2004 ITU Rank: 2nd 2004 US Rank: 2nd shielat.com
2004 Olympic Team Member 2003 Pan Am Games Silver Medalist 2000 Olympic Team Member 1996 Olympic Team Member (swimming) Taormina qualified for the 2004 Olympic team by finishing as the first American and first overall at the 2004 ITU Triathlon World Championships in Madeira, Portugal. Taormina won
2000 Olympic Games in Sydney, Australia. He’s married to Val Sterk, a former U.S. National a gold medal in swimming as part of a relay team at the 1996 Olympics and finished sixth in Team volleyball player. the triathlon at the 2000 Olympic Games in Sydney, Australia.
Barb Lindquist, 35
Susan Williams
2004 U.S. Olympic Team Member 1999, 2002 Elite National Champion 1998, 2002 USOC Triathlete of the Year Qualified for the 2004 Olympic team by finishing as the first American, second overall, at the Race to Athens—Honolulu on April 18 in Hawaii. Barb is married to Loren Lindquist. She has been ranked number one in the world since March 2003 and is the most recognized and applauded short-course female triathlete of her time.
2004 Olympic Team Member 2000 Resident Program Member Williams qualified for the 2004 Olympic much like Plata. she finished as the second American at the Race to Athens - Honolulu on April 18 in Hawaii and finished as the second American in Bellingham, giving her the slot. Williams earned a B.S. in aerospace engineering from the University of Alabama in 1992 and earned a master’s in aerospace engineering from the University of Colorado in 1994. Shes married to Tim Williams who is an engineer for Lockheed Martin. The couple has one daughter, Sydney.
5’6”, 128 lbs. Stanford Jackson, WY 2004 ITU Rank: 1st 2004 US Rank: 1st barblindquist.com
5’5”, 130 Lbs University of Alabama Springfield, VA 2004 ITU Rank: 33rd 2004 US Rank: 5th
32 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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WOMENS
> Training with the Boys
Sometimes it’s easier to run with the opposite sex.
By Lisa Jhung
I’ve played with the boys for as long as I can remember. In first grade,
even if they reassure me that I’m not holding them back, they may actually try hard to
I was the only girl invited to an all-boy birthday party. Did that make me cool? It made me a tomboy, that’s for sure, and a girl who likes to do things not common to every woman. Even then I liked playing
keep me at the back of the pack. I am a woman, after all, and some men don’t like being beaten by a member of the opposite sex. 3. TRAIN WITH GIRLS ONCE IN A WHILE. This will allow you to not only recon-
in the dirt, could compete with the boys in first-grade games (horseshoes, handball, and kickball), and managed not to be too “girly.”
nect with your gender and remind you that women can be great fun to train along side, but it will also remind you that some women are just as strong or stronger than the men.
How this translated into my adult life seems natural. When I started running seri-
It is just as important to find the right women, as it is to find the right men—a people
ously and competing in triathlons in college, I trained either by myself, or with the boys. Maybe it was just more fun to run with a guy—after all, it’s a good casual date. “Wanna
issue more than a gender concern. 4. LEARN FROM IT. Take whatever frustrations you have from riding with the
go for a run?” holds a lot less pressure than, “Wanna go out to dinner?” So during my college years, it was perfectly social. The fact that I always ran hard when training with my running date was a bonus. I figured training with the fast guys (run-wise, that is)
dudes and channel it into positive energy. Realize that you’ve gotten stronger by training with faster people and have gotten mentally tougher by getting through those frustrations. These are tools that can help you in any kind of race.
would make me a better runner. Aside from innocent flirtations and the motivation to keep up, as a competitive woman I found it less stressful to train with a member of the oppo-
5. GO WITH IT. Whoever you end up training with—guys, girls, or both—take things as they come and enjoy every minute.
site sex than my own. During races or training runs I felt so competitive with other women that it would create anxiety, putting me in a bad mood if I felt the women around me were faster or stronger. Now, as a thirty-two-year-old, my competitiveness has almost gotten the best of me. I compete in adventure races with male teammates, and still train mostly with men. But that anxiety I used to get around women has followed me to my training sessions with the boys. I’ll go out for a mountain bike ride with a strong group of men and get stressed and upset if I’m the slowest one. It is undeniably no fun to be the last one on a group ride; to be the one that everyone is waiting for. But instead of realizing that these are strong men, I beat myself up and see them as genderless (no offense, guys). To me, they are just faster, stronger beings doing better than me. Do I need help? Probably. I’ll admit that my competitive nature could ruin me some day. But it also pushes me to no end and keeps me motivated. I’ve looked inside my competitive self and made some realizations that might
photo by TONY DIVINNO
help other women who find themselves training with the boys and getting frustrated by it. 1. REMEMBER THAT THEY ARE BOYS. Not that men are always faster and stronger (although they often are), but I think it is important to remember that they are different. Their muscular and cardiovascular make-ups are different from a woman’s. But while they may be stronger than us at some things, we are stronger than them at others. 2. REMEMBER THAT THEY ARE BOYS—IN THE TRUEST SENSE OF THE WORD. Not only are guys physically different than women, but their mental wiring isn’t the same either. I have always enjoyed being around groups of men. I find the conversation easy and less catty than female chitchat can be (don’t hate me, ladies). But sometimes I think I need to remind myself that men like to charge full throttle 99% of the time. Whether this is testosterone or a mental game they subconsciously play with each other is to be debated. But it does happen. And www.americantri.com americanTRI SEPTEMBER • OCTOBER 2004 33
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AGE GROUPERS MASTERS
> New Additions
Choosing the appropriate supplements can help ease aging-related woes. by Ginger Pharr
With all the hype surrounding supplements, it’s hard to know which ones to choose. Age, health, and activity level all come into play. And how do you know if the supplements you take really work? I will confess that through years I have tried many and have found that a simple test helps me decide: I stay on a supplement for three to six months. After that time, I stop taking it for a month or so and take note of any differences in how I feel. Once I find what works, I meld the chosen supplements into my daily regimen. Read on for a few of my favorites. Glucosamine My number one pick is glucosamine—a naturally occurring substance found in all human tissue and in highest concentrations in articular cartilage (the thin coating that allows joints to move smoothly). Glucosamine, along with chondroitin, is known as an “arthritis cure.” If you are over forty, you probably should consider taking glucosamine since half of people are affected by degenerative joint changes at some point. Chronic stress and strain from years of competitive sports, as well as jobs requiring heavy lifting, increase the likelihood of joint problems. Along with easing joint discomfort, glucosamine may also help promote the healing of overuse injuries. Usage: Up to three 500 milligram tablets daily. Chondroitin Chondroitin sulfate is the lesser known half of this dynamic duo supplement, known to help arthritis and make up a major portion of cartilage. Many people turn to non-steroidal anti-inflammatory drugs for relief of aches and pain associated with arthritis, but several studies in leading medical journals confirm that chondroitin sulfate is just as effective with virtually no side effects. Chondroitin appears to work well when paired with glucosamine, reducing joint pain and even stimulating cartilage regeneration. Usage: Up to two 500 milligram capsules daily. Calcium Endurance and strength athletes demand more from their bodies than the average person and, consequently, need to be aware of what those bodies need. Most athletes don’t get enough calcium and could end up paying a steep price for this deficiency down the road. Calcium is absolutely essential for bone formation, and during the first three decades of life we are in bone-building mode. From our thirties on, we constantly try to maintain the bone we have. By our fifties, we begin to lose bone mass. If you lose too much mass, you run the risk of thinning bones, vulnerable to breaks and shrinkage. Men and women over the age of fifty must be vigilant about getting enough calcium. As we age the natural occurrence of estrogen and testosterone—hormones that play key roles in bone formation—decrease, making it even more critical that we get enough calcium. And besides building strong skeletons, calcium is also essential for normal cell function and may protect against high blood pressure, heart disease, and colon cancer. Usage: Athletes require 1,200 milligrams daily. Postmenopausal women (not on hormone replacement therapy) require 1,500 milligrams CoQ10 Short for coenzyme-Q10, CoQ10 is produced by every cell in the body. It is essential for energy production and is found in the mitochondria—the power house of the cell where ATP (the fuel that runs every bodily function) is produced. CoQ10 is also an antioxidant and can help clear out the build-up of free radicals in muscles that can hamper recovery after a workout. CoQ10 has been shown to improve exercise endurance; how-
ever, this is not a pep-pill—it simply insures that a healthy body keeps humming along. It also benefits heart-health and age-related energy dips. Usage: Take one to three 30 milligram capsules daily with meals. Multi-vitamin I refer to good multi-vitamins as insurance policies, as they can help prevent the on set of simple problems. Look for good quality vitamins that are easily absorbed by the body—my favorite is Multi-Vita softgels by Bluebonnet (I take two per day with meals). Glutamine Glutamine is essential for preserving muscle, it also energizes the body and mind, helps prevent exercise-related declines in immunity, and speeds up post-workout recovery. Aging athletes, and even younger ones, can benefit from supplements. I have taken each of these for the past few years and stand by each one. But despite the benefits, always remember to proceed with care—if you are currently taking prescription medications and are thinking about adding supplements, make sure you check with your physician about drug interactions.
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CLYDESDALES/ATHENAS
> The Nectar of the Big Man
The importance of clydesdale hydration.
I can’t remember the specific moment when I first drank beer. I have a vague recollection of my father curiously offering me some when I was younger, but I could have been ten, sixteen, or anywhere in between. Nor do I remember the first time I downed a cup of coffee, although my guess would be that it happened while procrastinating the night before a high school English paper was due. I do enjoy a cold beer or two today, and I’d gnaw off a finger before I abandoned my morning cup o’ Joe, so it’s odd that I don’t remember the first time I tasted either beverage. My first sip of Gatorade, however, is a distinct memory. A long June afternoon of hoops with my brothers had left me utterly spent. I was fifteen and my body was consumed by what we called “the feeling”—a strange tingling throughout, marked by distinct lightheadedness, stumbling, clumsiness, and general apathy. When I found that I could hardly haul my carcass up the steps into our house, I remember thinking that this bout of “the feeling” was really bad, that there was something wrong with me. But with my suffering came a sleepy, distant sensation of not really caring. My brother offered me some yellowish-green new stuff he pulled from the fridge. Sure, my detached self mused, why not? If memory serves, it was Frank the Tank from Old School who said it best: “When it hits your lips… it tastes so good!” To this day, it was the single most satisfying tonic I’ve ever consumed. When that nectar ran down my throat, I could feel my insides welcoming it with a cool, relieved embrace. The liquid gold seeped into me, through me, and around me, embracing me with the cool succor of resurrection. I was a parched landscape soaking up a rain shower, a hot porch taking a cool breeze, and a baby waking from a nap all in one. Early generations of Gatorade advertising folk would describe my sensation as “a deep down body thirst.” More recent incarnations would ask, with a knowing nod, “Is it in you?” It was, and it felt good. I wanted another, and I had one. Thirty minutes later, “the feeling” was gone, and we played on. All triathletes know that I had suffered a classic bonk, perhaps more severe than most but hardly atypical. We also know that I needed that Gatorade in a way that went well beyond “I need some candy” or “I really need a hug.” My body had ceased functioning, and it would remain shut down until I gave it what it needed. I didn’t want that Gatorade; but my body needed it. That’s what made it so good. And if you’d seen me flailing around the blacktop in those last few minutes before we sought relief indoors, you’d know that another maxim also holds true—the bigger they are, the harder they fall.
by Topher Bordeau
It’s just as true for Clydesdale triathletes and hydration as it is for fifteen-year-old basketball players. Even if we don’t want to hydrate, we find out pretty quickly that we need to. But unlike our needs in frame geometry or caloric intake, our hydration requirements aren’t as necessarily outsized as we are. We just need to drink and drink the right stuff, simple as that. The only price we pay for being bigger (there’s always a price—what, you thought being bigger, tougher, more macho than our smaller competitors would come for free?) is that the consequences of not hydrating properly are more severe. The marathon portion of the 2000 Ironman Florida taught me that lesson in painfully clear terms. I exited T2 ahead of my goal pace and felt good, ready to nail the run and finish off my first Ironman. Even better, I found myself running with a husband and wife who looked like they knew what they were doing. And best yet, I learned in the first mile that the husband was a five-time Ironman veteran with a personal best of 9:54, coaching his wife through her first effort. They were running my pace, so I figured I’d shadow the vet. What better way to ensure a smart finish? For the next twenty-five miles I did everything he did. He ate a banana, I wolfed one down. He drank a little Powerade, I gulped some. He ate a pretzel, I nibbled one. And water, water, everywhere—plenty to drink for everyone. But when he and his wife left the course for a massage and dinner shortly after finishing, I was shepherded to the medical tent with a severe case of hyponitremia that left me dazed, disoriented, and feeling wrong for a long, time. What happened? Two things. When my leader turned sixteen, he didn’t shoot from five-ten and 160 pounds to six-four and 200 pounds. And whereas he knew his hydration plan worked for him, I had no idea that his approach would induce a severe sodium deficiency in me. Bottom line? He enjoyed a short vacation around the Panama City area in the few days after the race, while I went home and felt decidedly unwell for the following week, bemoaning my fate the whole time. It always seems that it’s the bigger triathletes I see in the worst shape in the medical tent, and I think our hydration needs (and perhaps our inability to figure out and satisfy them) are the main reasons behind the distress. Smaller triathletes get just as dehydrated, but for whatever reason the consequences just aren’t as severe. In later Ironman races, I learned that I need a little more sodium than most to really stay hydrated. I know this now, and I adhere to it with something akin to religious fervor. If I don’t, my resulting condition puts the fear of God in me anyway. www.americantri.com americanTRI SEPTEMBER • OCTOBER 2004 35
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Dave Scott THE MAN
It’s been twenty-four years since his first Ironman World Championship title. From that day in 1980 to October of 1987, he won an unprecedented six times. In October 1994, at the ripe age of forty, he took second overall. Two years later he placed fifth, and he won the Japan Ironman twice in those early years. It seemed he never stopped dominating. Today, Scott resembles an Abercrombie and Fitch model, save for his rugged face and the steely been-there-done-that look in his eyes. His physique is toned and tan, shaved clean from neck to toe, and although he denies it could be done, he looks as if he could still beat most of the professionals in today’s field at any race. Living in Boulder, Colorado, Scott coaches athletes daily—both professionals and age-groupers—from his ha-
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ven at Boulder’s Flatiron’s Athletic Club, frequently working out with them himself to stay in top form. But he’s a father and husband first nowadays, often balking at fans or media when his family is around. He gets excited when they visit during our photo shoot, waving at them from the grass. “That’s my wife and son,” he says, smiling. It’s no wonder he’s still one of the most visible and highly paid sponsored athletes on the ticket at Saucony and Pacific Health Labs (makers of Accelerade). As he talks about his epic battle in 1989 versus his arch rival Mark Allen, he fairly glows, as if he’s watching the race in his head and no one else is around. “I thought, okay, at this point I’m going to pour on the gas,” he says of his race strategy. “But Mark pulled away first.” That day “The War,” as it become known, saw the baton pass to Allen. But Scott wasn’t going down without a fight— he came in just fifty seconds behind to snag second. It’s these moments that captivate a whole new audience
and generation when Scott speaks to new athletes, to clubs, or at select speaking engagements. Sure, the man nicknamed “The Man” has influenced and inspired millions of television viewers and the like during the peak of ABC’s Wide World of Sports. But that was in the mid-80s when domination of the Big Island was what Scott was all about. Does he captivate the imagination of the collective sport today? Yes. Ask ten people on the street if they can name one triathlete, one person, who “did that long thing in Hawaii,” and you’ll get a similar response: “Dave Scott was an Ironman, right?” He most certainly is—in fact, he is the epitome of an Ironman. Scott’s legendary ability to lead during the swim, remain in front on the bike, and kill on the run made him an ultimate champion. Not many could hang with him. No one could hang with him in this poll either. He dominated the first-place votes, and we expected it. — K.d.F.
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THE TOP 2
Mark Allen
SIX-TIME CHAMP
Nobody has received the level of recognition and accomplishment in triathlon that Mark Allen has achieved. With his unparalleled success and focused determination, Allen is like the Tiger Woods of triathlon, breaking down the sport to an intricate science of body and mind. In so doing, he has achieved results that, more a decade later, have yet to be rivaled.
MOST INFLUENTIAL
PEOPLE IN TRIATHLON It dawned on us the other month that we’re affected day-in and day-out by many people in and around the sport of triathlon. They influence our buying habits, what we ride, what races we attend, and in many cases, how we experience the sport. So we decided—in pure americanTRI style—to have a vote for the top twenty-five people in the sport of triathlon. Not just the most well-know, mind you (sorry Julie Moss and Paula Newby-Fraser), nor the most inspirational (sorry Mark Herremans and Paul Martin), but rather the most influential. We started with an online list of more than fifty people in the sport—manufacturers, athletes, coaches, race directors, publishers—and let you, the reader, decide the top twenty-five. There was even space for write-in votes (that’s how Gordo Byrn got on the list). You could only check-mark a name if you thought they were influential. You could choose one or all twenty-five. By month’s end, 400 people voted online at americantri.com. The candidate with the most votes was number one, the second largest vote getter was number two, and so on. These are the people who make you a triathlete, according to 400 triathletes themselves.
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Though Allen began his Ironman racing career with a series of disappointments ranging from flat tires and dehydration to internal bleeding, his persistence and focus was early proof of his extraordinary ability to confront adversity and convert it to success. So when Allen failed to win in his first six attempts at the Ironman World Championships, he wasn’t about to panic. To the contrary, his focus and motivation led him to six wins in six attempts at Kona—a showdown in 1989 with Dave Scott that is considered triathlon’s greatest race, and a 1995 win that made then thirty-seven-year-old Allen the oldest champion ever. But he wasn’t just an Ironman distance racer. He also excelled in Olympic distance races, winning the sport’s inaugural 1989 World Championships in Avignon, France, and continuing on to become undefeated in ten trips to the Nice International Championships. Allen has a stunning 90% career average as a top-three finisher and, from 1988 to 1990, he never lost a race with a mind numbing and yet-to-be-challenged twenty-race winning streak. In what is considered the toughest one day event in sports, Allen has solidified his place in history as the best. Not surprisingly, he was named Triathlete of the Year six times by Triathlete Magazine and Outside Magazine dubbed him “The Word’s Fittest Man” in 1997. After Allen retired from triathlon racing, he leveraged his athletic success to propel himself into a savvy, inspiring, and successful businessman. He has written two successful books on fitness, Workouts for Working People and Fit Body, Fit Soul, and is a highly regarded keynote speaker, expounding on his uncanny ability to overcome physical obstacles with mental prowess. In fact, he was awarded the highest designation a speaker can receive from Northwestern Financial Network for a keynote address he gave to their advisers. Allen continues to work for NBC Sports as an expert analyst at the Ironman World Championships and was a commentator at the inaugural triathlon at the 2000 Olympics in Sydney, Australia. Allen is a born leader and has used his knowledge of the sport to assist others in the pursuit of their goals. Racing without the benefits of a coach during his career, he has since created the Mark Allen Training Camp, a coaching resource that creates programs tailored to help athletes effectively achieve their individual goals. Allen’s accomplishments in triathlon are among the most impressive in any sport. His feats have ignited a spark that helped set the triathlon world on fire and inspired us all to lift the sport to mainstream acceptance. Mark Allen is what heroes are all about. — Jeff Matlow
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Dan Empfield THE SLOWMAN
tute Slowtwitch (F.I.S.T.) workshops in recent years. He holds the workshops at his Xantusia ranch with business partner Mark Montgomery. And after additions to his majestic place are complete, he hopes to accommodate training camps there as well. Through SlowTwitch.com, and its sister newsletter of the same name, Empfield is able to stay connected to thousands of triathletes nationwide on a daily basis. While his website is a goldmine for age-group triathletes, it also serves as his personal op-ed column. Empfield recently threw his hat into the ring for the USA Triathlon re-election process and won for the Western Region. He began his work in early July. “Long story short,” he said. “I’m playing well with the other kids.” — K.d.F.
His reach is long and wide and all started when he founded Quintana Roo bicycles and wetsuits in the 1980s (he sold it to Saucony in 1995). The assumed inventor of the seventy-eight-degree seat tube angle (although it’s never been proven) and the first triathlonspecific wetsuit, Empfield solidified his grip on the industry during the sport’s infancy. Empfield has long been the go-to guy for people in triathlon, including friends Gerard Vroomen at Cervélo and Steve Hed at HED wheels (both on our list). Empfield offers advice, scientific research, and an uncanny knowledge of bike engineering. He also played an integral role in helping longtime friend Emilio DeSoto design the T1 wetsuit for DeSoto Sports. And, he’ll offer his opinion whether you want it or not. More than eighty coaches, mechanics, and athletes have attended Empfield’s Fit Insti-
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Joe Friel SUPERCOACH
Training cyclists and triathletes since 1980, Joe Friel is no stranger to the world of endurance sports. His Cyclist’s Training Bible and Triathlete’s Training Bible have become, quite literally, the bible of those respective disciplines and sports. Friel is a coach, mentor, athlete, and consultant to many people and organizations, including USA Cycling and USA Triathlon. His theories of training and periodization are reflected in programs designed by CompuTrainer, TrainingPeaks.com, and his Ultrafit.com. As a successful author and coach, he has impacted hundreds of thousands of triathletes worldwide. — K.d.F.
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Graham Fraser NORTH AMERICAN RACE DIRECTOR
Fraser is the president of Ironman North America and is probably the most well-known race director in the sport. Since getting his start in the triathlon world in 1983—when he did his first race—he has raced in more than 200 triathlons, including five Ironman races. Although he has posted impressive Ironman times under ten hours, he is more known for his perfprmances behind the scenes. Fraser put on his first race in Ontario in 1986. That soon became a five-race series, and by 1989 it had corporate backing and more than $100,000 in prize money. The Subaru Triathlon Series, as it is now known today, is more popular than ever and is run by Fraser’s brother, Mitch. From there, Graham went on to buy Ironman Canada in 1995. A few years later, he brought his famous race direction to the U.S. and built the Ironman race series into what it is today. The current Ironman North American race list includes Ironman Coeur d’Alene, Wisconsin, Canada, Florida, Lake Placid, and Arizona, and half Ironman races in California, St. Croix, and Florida. The organization and production behind all these races starts with Fraser before anything else happens.—Henry Christner
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Tim DeBoom NATIONAL HERO
Organizers of the 2001 Ironman World Championships decided to go through with the race after grueling discussions post 9/11. And although DeBoom, who had come from a tenth-place finish to third and then to second in previous years, was a pre-race favorite, no one knew that he would pull off a win so dramatically for the home team. Becoming the first American since Mark Allen to win on the Big Island, DeBoom ran down Ali’i Drive in Kona that year not to chants of his name but to cheers for the USA. He grabbed an American flag from a spectator and crossed the line, a win for himself and a win for the United States. DeBoom went on to repeat in 2002, but failed to finish in 2003 when he passed a kidney stone on the run course. But it doesn’t matter. When it comes to the athlete that makes the cut in the American consciousness, it’s the low-key boy from Iowa who comes to mind. — K.d.F.
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John Cobb GURU OF ALL THINGS AERO
Cobb started tinkering with cycling in 1984 and quickly realized he loved it. He has always had a passion for air-flow and determining how it moves and dances around a rider. He is especially interested in how that wind moves around a certain team of blue-clad riders, one of whom is Lance Armstrong (with whom he deals with exclusively during the Tour de France). Their relationship started while Armstrong was doing triathlons in the late eighties and early nineties. Cobb’s ideas on aerobar and fork design have helped companies like HED and Oval Concepts achieve more innovation from their products. After partnering with venture capitalists, he leant his name to John Cobb’s Bicyclesports, where he continues to fit everyone from locals and amateurs to professionals. If you’re riding aerodynamically, you most likely have Cobb to thank for it. — Nick Sayles
Roch Frey and Paul Huddle MULTISPORT COACHES
Huddle and Roch are two of the best coaches in the business and train some of the sport’s biggest names, such as Paula Newby-Fraser, Heather Fuhr, and Peter Reid. (Huddle also notched three top ten Kona finishes and Roch was the winner of the 1987 Japan Triathlon Series, the 1993 Los Angeles Triathlon Series, and the 1993 Canadian National Long Course Championships). Their coaching services are available on a personal level and through the many camps that Multisports.com puts on each year. And let’s not forget race directing. Frey and Huddle are also in charge of the run and bike courses for the Ironman North America Events. —H.C
The Best of the Rest 16.
17.
18.
19.
20.
Gale Bernhardt TOP-SHELF COACH
John and Judy Collins IRONMAN’S PARENTS
Mitch Thrower VISIONARY GIVER
Mike Reilly TALKING THE TALK
Terry Davis CALIFORNIA GODSEND
When Bernhardt tackled her first triathlon in
If Eddy Merckx is the
Thrower became an active
Reilly has been calling the Ironman World
Arguably, the three most popular and well-
1986, she found a serious dearth of training
best cyclist and Mark
racer after having both knees worked on in
Championships since 1989 and announces
known events that best define triathlon are the
plans to get her through. She designed her
Spitz is the greatest
college—ending his football career. He’s
numerous Ironman races each year. He also
Ironman World Championships, the Wildflower
own, made a few slip-ups along the way, and
swimmer, who is the
completed thirteen Ironman triathlons, ten of
was a founder and vice president of the Active
Triathlon, and Escape from Alcatraz. Davis,
ultimately walked away enamored with the
fitter athlete? That was
them in Hawaii (PR: 9:59). Most recently, he
Network and he and his brother established
president and co-owner of Tri-California, run
sport. Now, as one of the most lauded endur-
the premise of a conversation in Honolulu in logged in a top-ten finish at the Keoheau Kona
and ran the Swift Pair running shoe stores in
the latter two. (To quote Meatloaf, “Two outta
ance coaches in the country, she dispenses
the late seventies, and what sparked the birth Half Ironman. In 1997, Thrower organized a
Southern California and Arizona. In 1984 he
three ain’t bad.”) It comes as no surprise then
advice, writes magazine columns and books,
of Ironman. Navy Captain John Collins and leveraged buy-out of then-flailing Triathlete
founded Race Place Magazine (a Southern
that every one of the Tri-California events is
and spreads the word on how enjoyable triath-
his wife, Judy, were stationed there with a Magazine. As the most visible owner, he has
California for event listings magazine), and
marked by a profound sense of professional-
lon can be. “The sport has gone mainstream,”
bunch of other athletic cronies who insisted helped transform Triathlete, and the word on
formed the race-production company Road
ism, enthusiasm, organization, and integ-
says Bernhardt, who started her coaching life
the Waikiki Roughwater Swim (2.4 miles) was the street is that he has a plan for the launch
Promotions Inc. in the early 1980s along with
rity—an attitude that defines Davis, his wife,
in 1976 when she began teaching Red Cross
the most difficult single-day race in the world. of Triathlete Europe. In the late ‘90s, he also
Murphy Reinschreiber and Neil Finn.
Betsy (Tri-California’s co-owner), and everyone
swimming lessons. “I used to have to hunt
Others thought it was the 115-mile Around realized an opportunity to utilize technology
His first announcing gig was a 10K race,
else at the company. As devout Christians, the
to find good equipment and clothing. My first
Oahu Bike Race. Still others thought it was the to benefit everyday sports participation and
but he eventually found himself calling the first
couple instill a sense of energy and honor in all
wetsuit was for surfing, and I had to have a
Honolulu Marathon. There was only one to settle: became one of the founders of the Active
professional triathlon ever with Dave Scott
they do. Tri-California Events is not merely their
custom bike made because high-end bikes for
Judy and company proposed that they stage a Network. The Active Network’s website, Ac-
and Mark Allen, among others, competing.
company, it is their ministry; they attribute
smaller people were nonexistent. All that has
race incorporating all three sports.
changed now.” With elite coach certification
tive.com, has since become the world’s largest Unshakably positive, he has said in interviews
On February 18, 1978, fifteen men—on the online registration site for participatory sports.
their success to God and carry that through in
that his approach to the job of announcing
all of their events. Davis and Tri-California also
by USA Cycling and USA Triathlon, her popular
beaches of Hawaii—raced the first-ever Ironman He recently founded the non-profit Project
involves a “five Ps” mantra—proper planning
run Scott Tinley’s Dirty Adventures, Pacific
Workouts in a Binder training program has
triathlon. Thanks in large part to this couple, Active, delivering sporting goods to third-world
prevents poor performance.“ —I.S.
Grove, and the wonderful Treasure Island
helped many athletes train their best. —I.S.
we’ve been doing them ever since. — K.d.F.
children, most recently in Iraq. —J.M.
Triathlons. — J.M.
38 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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Barb Lindquist QUEEN OF THE PRIZE PURSE
Gerard Vroomen and Phil White
<
After winning the Life Time Fitness Triathlon in Minneapolis, Minnesota, in 2002 and 2003, and netFRAME BUILDERS ting a total prize purse of $300,000, Lindquist quickly became known to a new bunch of triathletes—those In 1995, engineers Vroomen and White decided to take their watching her live on TV falling to victory in the race’s inaugural year. But Lindquist, a devout Christian who knowledge of tinkering and develop a time-trial bike to build is trained by her husband in the secluded Rocky Mountains, is much more than a winner in Minneapolis. Her a faster ride. Without sacrificing weight or stiffness, they deaccolades have made her a dream-come-true story. As the first woman on our list, she clearly has the popu- signed an aerodynamically unbeatable frame, Cérvelo. With lous behind her. After a disappointing 2000 Olympic trials, Lindquist hunkered down and turned in numerous the boom in the triathlon market they have risen quickly in the podium finishes since, including three first-places in 2001, eight in 2002, and an astonishing ten in 2003. ranks as the most preferred triathlon bikes anywhere. Even Lindquist quickly raked in the wins and with the speed she demonstrated on the course, shooting up the we described their P2K frame as “triathlon’s bread and butinternational rankings to number one worldwide, where (at press time) she sits with a commanding lead. ter.” Thanks to two guys with a dream, Cervélo is as close to Her performance at the trials in Honolulu in April, where she took first place, secured her the first slot on the “triathlon’s bike” as you can get. —K.d.F. U.S. Olympic triathlon team. —N.S. Bob Babbitt PUBLISHING PHILANTHROPIST Steve Hed WHEEL STUD Babbitt’s accomplishments have made him one of the most important people in triathlon. He has a highly impresSteve Hed of HED Wheels started tinkering around with wheel aerodynam- sive, multi-media résumé that is built upon his lighthearted, overwhelmingly good-natured personality, savvy entrepreneurial ics in 1985 in his garage with a passion to make things go faster. After spending time mind, and an unparalleled passion for the sport. A few years (and Hawaii finishes) after his 1980 Ironman, Babbitt quit his in the wind tunnel and absorbing all he could on the subject, the White Bear Lake, Min- teaching job and began writing for Running and Triathlon News. Soon after, he co-founded Competitor Magazine. Today, nesota, native started making extreme advances in carbon fiber technology. through Competitor Publishing, Babbitt owns and manages a network of sports-related publications, including Florida Sports Soon, HED wheels started appearing on everything from time-trial bikes to triathlon Magazine, Competitor Magazine in Southern California, and City Sports Magazines in Northern California, Washington, and bikes and in locations ranging from l’Alpe d’Huez to Kailua-Kona. If you own a disc wheel Oregon. He has also co-authored four successful books, including Mark Allen’s Total Triathlete and Biathlon! with Ken Souza. of any kid, or any deep-section wheel, you’re riding on ideas that came from Hed’s head. Numerous television credits include hosting shows for Fox Sports, ESPN, and the Outdoor Life Network. Today, HED wheels are hand made and perfected by the select employees who work for But what may represent Babbitt’s most important gift to triathlon is his caring and utter selflessness. This compasHed and his wife, Anne, a former standout triathlete herself. Their advances in handlebars sionate attitude is exemplified through his co-founding of the Challenged Athletes Foundation (CAF) in 1994 and by starting and aerobars have aided Lance Armstrong in time-trialing for years, and new aerobars the San Diego Triathlon Challenge to benefit the same organization. Today, CAF raises more than $1 million per year and were designed and fitted by Hed for Armstrong’s mountain time trial in the 2004 Tour. Up gives grants to more than 350 highly inspirational, physically challenged athletes. If ever there was a personality that next? Getting aero with Hed’s new VO3 frame, due soon and sure to be fast. —N.S. defines the passion, honesty, and generosity of triathlon, it is this former P.E. teacher from San Diego. —J.M.
13
10
11 >
14
Chris Carmichael COACHING VISIONARY
This 80s cycling phenom raced on the 1984 Olympic team and on the first American team (7-Eleven) to race in the Tour de France in 1986. Most famous for being the personal coach to six-time Tour de France winner Lance Armstrong, Carmichael also has thousands of amateur athletes he coaches through his “Train Right” philosophy at trainright.com and the elite athletes he has coached have earned thirty-three Olympic, World, and Pan American Games medals. A successful speaker, Carmichael is also the author of The Ultimate Ride and Food for Fitness, which have been well received. And he was just tapped to help PowerBar design, develop, and implement its new sports drink, the PowerBar Beverage System. Carmichael can be found anywhere cycling is involved and has just completed another stint as a commentator and specialist on the Outdoor Life Network’s coverage of the 2004 Tour de France. —K.d.F
15
Lew Freidland
FORMER WTC PRESIDENT Friedland helped convince James Gills to purchase the World Triathlon Corporation (WTC) in 1990. At the time, triathlon was gaining attention thanks to the WTC’s Hawaii Ironman, and due to NBC’s limited coverage of the race. After the acquisition, Friedland became a member of the Board and vice president of the company. In 1998, he became president. In his six years, Freidland had deftly guided triathlon and Ironman to unparalleled success, and has helped transform the sport worldwide. He quickly embarked on a mission to develop new Ironman races worldwide and became responsible for rapid expansion. Events in Ironman North and South America, Europe, Australia, Asia and Africa followed. Friedland retired from the WTC and handed the reigns to Ben Fertic in early 2004, but not after staying long enough to see the 2003 Championships broadcast in primetime.—J.M.
21.
22.
Braham Akradi and Marilyn Fransen HISTORY MAKERS
Tim Yount INTERIM SAVIOR OF USAT
After debuting the Life Time Fitness Tri-
After a rough 2003
are you learned how to use it from one
athlon in 2002 in Minneapolis, Minnesota,
at the sport’s governing
with not just an impressive prize purse
TRI-GEEKS, COMPUTER GEEKS, CYCLE GEEKS Fisher and Friel2 came together in 1999 with a passion for the sport, interest in training, and training software possibilities. Dirk and Fisher teamed with supercoach Joe Friel and his “Training Bible” philosophy to create a system where users could enter personal data and be coached online. After developing a beta-version, the group launched TrainingBible.com six months later to an overwhelming response. Now this web-based data system is in use in thousands of households worldwide. —K.d.F
<
24.
25.
Sally Edwards HEART RATE QUEEN
Lance Armstrong KING OF THE PELOTON
Gordo Byrn AGE-GROUP SUPERHERO
If you own a heart rate monitor, chances
You may have heard of this brash young
Byrn is a professional triathlete, but you
Texan who wins races but has a cockiness
know him and are influenced by him on
of Edwards’ many books. As an athlete,
that keeps him from big wins. Humbled
websites such as xtri.com and gordoworld.
body—which included executive director
writer, and educator, she has influenced
by cancer, he returned to win six Tour de
com. He’s a coach with Training Bible. He’s
(which has grown to a whopping $250,000
Steve Locke resigning (only to return to the
many women and men since she started
France titles in a row. He’s a best-selling
a writer for numerous publications and
for the winner among both men and
board of directors); a petition to change the
competing in triathlons close to when the
author and arguably the best athlete of
Internet-based blogs. He’s a part of the
women), Life Time Fitness founder Akradi
organizations by-laws; an intervention by
sport began. She is the spokeswoman for
all time. You probably heard he got his
new Epic Camps, training and coaching
and Fransen also drew top-notch stars for
the OTC’s blue-ribbon panel; and a hectic
the Danskin series, has competed in the
start in triathlon, and his influence on
age-groupers. His wins are legendary,
a first-year event.
pre-Olympic 2004—the man who held it
Race Across America bike race (seven
the market is amazing. His aerodynamic
taking many top-ten spots away from other
all together was Yount. Despite his eighty-
days, twenty-one hours, fifty-seven min-
bikes trickle down into faster age-group
more “out there” professionals. At thirty-
and the money to support it (Akradi),
five- to ninety-hour work weeks and his
utes), ran in the 1984 Olympic marathon
steeds and helmets from Trek and Giro. His
four, he seems to be the man that everyone
the pair made the triathlon the first live
two jobs (he held his old deputy director’s
trials, finished an Eco-Challenge, and still
grip on cycling and triathlon enthusiasts,
looks up to, and he’s having plenty of fun
televised triathlon, and the first race to use
job and Locke’s vacated position), Yount
manages to swim, bike, run, snowshoe,
not to mention nearly everyone else on
doing it. In fact, not originally on our list of
the equalizer format, all of which seemed
always finds time to mingle and encourage
inline skate, or do yoga every week. Take
the planet, during the Tour de France is
nominees, he received
to get to WTC to slightly raise their prize
age-groupers and resident team members
all that energy, knowledge, and know-how,
legendary. And if you’re reading this, you
nearly 150 write-in
purse. While last year’s event drew all-
alike at races here in the U.S. and all over
put it in a book, and there you have why
probably benefit from his ability to get us
votes. He’s the
stars Tim DeBoom and Chris McCormack,
the world. Sadly, after a year of promise
Edwards made our list. At fifty-seven years
out on our bikes—sometimes without even
age-grouper’s idea
this year’s pulled in a large group of ITU
and growth, Yount resigned on July 8 after
old, she’s our type of lady. —I.S.
realizing why. —K.d.F.
of a hero.
and Olympic hopefuls. Akradi and Fransen
thirteen years with USAT. — K.d.F.
With brains for race directing (Fransen)
23.
Gear Fisher, Joe and Dirk Friel: The Training Peaks Team
are influencing race schedules, prize purses, and the sport’s visibility. —N.S. www.americantri.com americanTRI SEPTEMBER • OCTOBER 2004 39
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HYDRATION:
THE KEY TO YOUR SUCCESS BASED ON THE RESEARCH OF DOUGLAS CASA, PHD, ATC, FACSM
Compiled and Edited by Kyle du Ford
Anyone who has competed in any endurance event—triathlons, marathons, etc.— knows that there is a fine line between proper hydration and severe dehydration. While you may not know the science behind it, the precise reasons why, or how to stop it from happening (we’ll cover all those here), you’ve most likely experienced the results of improper hydration. It’s a proven fact that we enter most activities, even our daily routines, dehydrated (if you’re reading this, you’re most likely in that category). It is much more complex than just sipping at your water bottle all day (though a great start) and it can involve some factors you haven’t thought about.
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creasingly important to monitor the balance. According to the position statement of the National Athletic Trainers Association, it is conclusive that a mere 1% to 2% loss of fluids begins to negatively effect function and performance. Likewise, dehydration of 3% or more not only further impedes performance and normal body regulatory functions, but also increases the risk of potential external heat illness. All of this can occur in as little as one hour or less of performance exercise. Take a look at the last triathlon you did—even a sprint lasts more than an hour. But the onset of significant dehydration is preventable—or at least modifiable— when hydration protocols are followed to ensure safety. Your heart wants to save you from dying, so it starts to take drastic circulatory action when you don’t (or can’t) listen to your body’s physiology. Your stroke volume, or blood pumped by the left ventricle, decreases. At the same time, heart rate increases, as does your vascular resistance. LESSON #1: Severe dehydration is best observed by others. Eventually, the cardiac output (heart rate plus stroke volume) is decreased in extreme When severe dehydration occurs, you may not know it. At that point, you’ll be too conditions, as is mean arterial pressure. Basically, your heart is trying to conserve blood dehydrated to know what’s going on around you. In this case, your friends, teammates, flow while trying to keep up. Eventually the system breaks down. family, coaches, or fellow spectators have the edge. They’ll be able to notice small, When your body starts exercising in heat, you increase cardiac output, which subtle changes (especially if racing near you or around you when you cross the finish thereby increases blood flow to the muscles (you’re using them at the moment line) that you would normally be unable to observe. to exercise). It also increases blow flow to the skin (which helps cool your body down) and decreases blood flow to the organs you’re not in need of at the time UNDERSTANDING DEHYDRATION Determining Your Sweat Rate (like the stomach). Dehydration is most common when heat is associated with the Because individuals are just that, indiconditions around you. When you add heat to the equation, your body’s viduals, it is important to figure out your LESSON #2: Hydration conserves heart rate. own sweat rate. Published recommendaA researcher spent an hour doing monitored intense physical acphysiology gets whacky. Some basic considerations associated with tions may not fit your needs and overhythis are a faster rise in core body temperature, an increased sweat rate drating for your needs increases chances tivity in heat, twice. When improperly hydrated before and during the (although at higher elevations, you may not notice), exaggerated hyper- of hyponatremia (too little sodium in the activity, there was an overall change of –5% overall bodyweight after blood, which may be fatal). Too little hyvolemia (increased blood flow), increased heart rate, greater electrolyte dration for your needs may cause heat the test. A heart rate test at 120 minutes produced a heart rate of losses, decreased performance at critical levels, and a higher output of illness. Remember that conditions affect 182. While properly hydrated, the subject lost a 1% of overall bodypeople differently, too. weight, and at the same period of time during exercise (:120 minutes stress and fluid regulatory hormones. The idea is that you want to get your body back into a state of 1. Empty yourself as much as possible in) had a heart rate of 166. From this we can see that proper hydration definitely effects the overall output of the cardiovascular system, euhydration, or a proper steady-state condition for your body’s normal (bowels and bladder). water levels. There are two directions in which your water levels can go 2. Get completely naked (and dry) and while sparing precise heart beats for an end sprint or longer efforts. weigh yourself. Take note. at this point. You can overhydrate into a state of hyperhydration, where 3. Exercise at race-pace for thirty minutes Your body is wired to keep your core body temperature stable. proper retrohydration is needed to get back to normal. Or you can dehy(running is the best option). drate yourself (obviously, the most common) to the point of hypohydra- 4. Do not hydrate or urinate during or after While exercise itself is enough to throw off the balance, exeractivity. tion, where rehydration is needed to get back to normal levels. 5. Get completely dry again, toweling off cising without hydration throws it off faster and more erratically. During intense exercise in heat, core temperature increases when Our bodies are made up of complex cells with water being the major sweat (don’t forget your hair). sweating begins as does skin blood flow. Taking the subject in component (it makes up 73% of lean body mass). Our total body water is 6. Get naked, again. 7. Weigh yourself, again. approximately 60% of our body weight, meaning an average seventy-kilo- 8. Subtract post-exercise weight (step Lesson 2 as the example, at the same point when heart rate was gram male (154 pounds) has about forty-two liters of total body water. two) from pre-exercise weight (step measured, core body temperature was measured as well. When one). Multiply that number by .45 to the subject was dehydrated, his core temperature at minute :120 Since there are only so many ways to bring our system back to convert to kilograms. a state of euhydration (you can take in oral or intravenous fluids or 9. Multiply that number by two to deter- was 103.2°F compared to 101.8°F when he was properly hydrated at the same moment of exercise. release fluids through sweat, respiration, and urine) it becomes inmine sweat rate www.americantri.com americanTRI SEPTEMBER • OCTOBER 2004 41
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is all great, but what does it mean for you? > For This starters, you have less to give at any point past dehydration. Your body (at a higher heart rate and core temperature) can’t offer any more energy to the cause. Likewise, you and your body are at greater risk of heat illness or worse, heat stroke. Having situational awareness is your best chance of getting through and beating dehydration. In a controlled environment, researchers at the University of Connecticut, under the supervision of Douglas Casa, took athletes who were already 5% dehydrated ten minutes into exercise in mild conditions (not in the heat). What they found were increases in core temperature and stress hormones suggesting that even after ten minutes the body is already reacting to dehydration. If the controlled temperature was higher, an even quicker rate of severe dehydration is expected. Ever start a race and quickly afterward feel not so good? Your muscles respond poorly when confronted with this state of dehydration as well. As in other parts of the body, the muscular system increases muscle temperature. It also increases lactic acid levels (not so good) and increases the rate of glycogen degradation. The endocrine system, meanwhile, has a similar response—trying to combat what is happening. Hormones present in stressful conditions, such as epinephrine, norepinephrine, and Cortisol, increase with heat and dehydration. Other necessary increases follow physiologically in the body when these hormone levels stop increasing.
GETTNG BACK TO NORMAL Being aware of your individual sweat rate (find yours by following “Determining Your Sweat Rate” on page 41) is the most appropriate way to avoid dehydration, but play it safe by having a strategy: Know your sweat rate; urinate often (and compare with our chart on page 43); choose the right beverage that contains ample sodium; always drink something over nothing; remember that partial hydration is better than nothing; and listen to your thirst.
LESSON #3: Fluid Loss An elite male marathoner from Boston, preparing for the Walt Disney World Marathon in January of this year, weighing 61.2kg (135 lbs) pre-run was 59.5 kg (131.2 lbs) post-run. He consumed 700 ml of fluid during the run and urinated out 300 ml of fluid. Using a formula of pre-weight – post-weight + fluid consumed — urine volume divided by time the calculated sweat rate for this individual was 2.1L/hr and would therefore have to take in roughly 400 ml every 15 minutes to maximize performance and minimize dehydration.
Play with your data to find out the most comfortable ways of hydration. Use an energy drink that contains proper levels of sodium (a recent USA Track and Field advisory suggests 700 milligrams of sodium per liter) and make sure you use what you need, following the data you received from your test. Many athletes who have not hydrated in the past with electrolyte drinks with a lot of sodium have trouble drinking it all within an hour period. So take your time, ease into it, and drink what you can until you train your stomach to handle the new fluids. And never dilute your drink. If you’re opposed to the taste, find another option. Diluting the drink serves no purpose. Drinking when thirsty means you’re dehydrated, and in many cases your gastro-intestinal system may already have inhibited blood flow. In this case, dumping water or other fluids into your stomach feels like swallowing a bunch of rocks. Learn your thirst by identifying how thirsty you are on a scale (1=not thirsty at all; 9= extremely thirsty) and never let yourself pass a certain level (4 to 5 is a good limit). Early rehydration will continually bring back performance. Once your core temperature rises too far, the rehydration process is harder and becomes exponentially more difficult.
SPORTS DRINKS VERSUS WATER Sports drinks are called such for a reason. They contain the needed electrolytes for proper euhydration balance and help the body retain fluids more easily. They enhance endurance during longer, more intense bouts of exercise. Water is perfectly fine for lower-intensity workouts or during exercise that lasts forty-five to fifty minutes or less. Sports drinks, however, decrease the risk of cramping with their sodium content and may help retain water. Drinking water alone increases your thirst mechanism (lack of sodium) and doesn’t provide needed carbohydrates. Carbohydrates in sports drinks help delay fatigue and enhance performance. And taste is a huge factor, as research has shown that athletes drink more of a flavored beverage than plain water. We have seen what dehydration can do to the body, but proper—or even slight—rehydration can improve performance and start improving the physiology that has up to this point hampered your performance. At another study at the University of Connecticut, testing partial hydration (4% and 2%, respectively) showed significant improvement in performance and overall physiological variables. Obviously, when total rehydration is unattainable, partial rehydration will still help. For cyclists, having a full rack of water bottles or a backpack-style hydration pack is easily achieved. When swimming in a pool you should always have a
bottle full of sports drink on the deck and pre-hydrate while swimming in open water. The options for runners have been limited until recently. But we’ve found the best way to stay hydrated is to take it with you. (See page 43 for a list of recommended hydration packs.) The same USATF advisory stated, “Carrying water bottles or other hydration systems during running encourages greater fluid volume ingestion. Hydration systems, in contrast to water bottles, will [also] keep fluids cooler which optimizes the hydration process.” Makes sense if you’ve ever had warm Gatorade. Research has also suggested that runners who wore a hydration system like CamalBak’s new FlashFlo system were better hydrated, less thirsty, had a tendency toward better performance, and had less warming of the liquid, which meant they drank more. Salt intake can also help control hydration levels. An athlete doing two-a-day exercise sessions (think football players in August or your last two-sport multisport training day) can lose up to five to ten grams of sodium during one day. A great way to help this situation is to add salt liberally to your foods during weeks of strenuous training, eating salty foods, and drinking sports drinks with meals. New specialty beverages, such as Gatorade’s Endurance Health Formula and PowerBar’s Endurance Beverage System, have 800 milligrams and 680 milligrams of sodium per liter, respectively (compared to regular Gatorade’s 440 milligrams of sodium), and are great resources for hydration on race day or otherwise.
LAST TIPS Before training, eat and drink normal meals (especially the night before) and have some extra sports drink or salty foods. Drink approximately twenty to twenty-five ounces of sports drink containing sodium roughly two hours prior to exercise, followed by an additional ten ounces about ten to fifteen minutes before. During activity, try to match your fluid losses, or as much as your stomach can tolerate, by replacing sodium loss. After activity, try to replace your fluid deficit within two hours of exercise with slightly more fluid than you determine you have lost. Using a recovery drink with ample protein and carbohydrates will alleviate soreness and recovery of muscles. Have a good meal within two hours of your activity, and relax—you’re on your way to understanding hydration. Hydration is a key component of optimal performance and for survival as well. The risk of heat illnesses, including heat stroke and heat-induced comas, are greater when the body isn’t properly hydrated, cooled, and working properly. There is a reason CamalBak’s slogan is “Hydrate or die,™” because it is true. If we are all entering training and races 5% dehydrated, then put down this magazine (pick it up later), go get some fluids, and start drinking.
REFERENCES: 1. Casa, DJ. Journal of Athletic Training. 1999:34(3):246-252 2. Epstein, Y and Armstrong, LE. International Journal of Spot Nutrition, 1999, 9:1-12. 3. Casa, DJ, Armstrong, LE, Hillman, SK, et al. NATA Position Statement: Fluid Replacement for Athletes, Journal of Athletic Training. 35(2)-212-214, 2000. 4. Whittlesey, Casa, et al. Medicine & Science. in Sports and Exercise. 32(1):124-133, 2000.
42 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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HIP-HYDRATION PACK GUIDE Just like golf, the lowest score wins.
CamelBak Catalyst camelbak.com
FuelBelt Terminator fuelbelt.com
Hydrapak Hip Sip 50 hydrapak.com
Ultimate Direction Shadow ultimatedirection.com
Mountainsmith Buzz mountainsmith.com
PRICE $38.00 2 POINTS
$34.95 1 POINT
$39.99 2 POINTS
$40.00 2 POINTS
$40.00 2 POINTS
42 oz. 2 POINTS
50 oz. 1 POINT
64 oz. 1 POINT
40 oz. (2 bottles) 3 POINTS
Needs practice 2 POINTS
Easy 1 POINT
Simple 1 POINT
Difficult to re-rack 4 POINTS
Virtually none 2 POINTS
Bulky 4 POINTS
Jiggles when empty 4 POINTS
Too much for comfort 3 POINTS
Flasks can go into the dishwasher or be replaced cheaply 1 POINT
Removable bladder must be cleaned often 3 POINTS
Easy-remove bladder, but to clean well takes time 2 POINTS
Water bottle are easily replaced or washed 1 POINT
New for 2004 is the Catalyst, something in the works for quite some time from Camelbak. Rear tightening straps allow for even weight distribution and eliminates “bunching” around the navel. The reservoir is small, but effective for runs. Although the amount of water carried isn’t significant, it is almost not noticeable sitting in the small of your back while running. Tube can be hard to get used to either constantly clipping back into the belt, bouncing on your shirt or carried in your hand. OVERALL USE: 2 POINTS
The new Fuelbelt line has been completely revamped for 2005 (debuting in July ‘04) and are quite sharp. Some include 3M reflective pull tabs, new belt design for less bounce, extra pocket (not shown above), and patented Velcro closure. Each flask holds 7 oz.. when full and can carry gel as well as fluid. This is hard to get used to using multiple bottles. It can feel bulky and sometimes causes arm swing interference for some users. Not easy to fill individual flasks, especially if mixing from powder form. OVERALL USE: 3 POINTS
With 70 in3 of cargo in this smaller of the two Hip Sips (the other is 70 oz., 175 in3), it nicely serves as extra storage on long runs or to carry packets of single-serving PowerBar Endurance Sports Drink. However, the extra space is cumbersome once liquid supplies run low and then the bouncing, bulkiness begins. Since it only happens once you start running low, we found ourselves drinking less, and when we were bouncing, it was towards the end of our runs—when tiredness sets in and you’d rather not have the nuisance. OVERALL USE: 3 POINTS
In the Ultimate Direction Lumber line of hydration packs, this fits just where it says it will—in your lumbar region. Because it’s so tall, there was much more surface area on our backs which actually keeps body temp down a bit (you can feel the cooler part of your back is just under the pack). The extra fluid is nice, and we found ourselves running through almost all of it during the same distances we trekked with the other packs tested. We guess that means we really needed the fluid. Only bummer? It’s friggin’ heavy when full. OVERALL USE: 2 POINTS
This pack, or anyone for that matter that uses water bottles versus a bladder, is too difficult to use for serious runners. Recreational runners on hot days? Sure. The angled bottles, while easier than if vertical, are difficult to re-rack and they tend to bounce quite a bit when half empty or even less. Ultra comfortable, but not practical. Avoid these types and stay with the bladders or flask holders. Stick with Mountainsmith for handy day packs and cargo bags. Those rock.
total points:12
total points:11
total points:14
total points:12
total points:17
WATER CAPACITY 28 oz. 3 POINTS
EASE OF USE Extremely easy 1 POINT
JIGGLE FACTOR Virtually none 2 POINTS
EASE OF CLEANING Timely, but cleans well with their tablets 2 POINTS
VERDICT/OVERALL USE
how’s your pee?
OVERALL USE: 4 POINTS
We like saying it as much as you like hearing it, but the best way to see if you’re properly hydrated is by checking your pee. Don’t get all analytical on us and take the chart to the little boy’s room, but use this as a nice guide to see where you are. 1-4 is your proper range.
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KEEPING THE BEAT
LEARNING THE INS AND OUTS OF HEART RATE MONITOR TRAINING CAN OPEN NEW DOORS. Dr. David Berkoff, M.D.
photo courtesy POLAR
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So you’ve purchased your heart rate monitor, taken it out of the shiny box, thrown the instructions away, and strapped it on. Now you’re sitting on the couch listening to your heart rate beep and wondering where you go from here. Why bother training with a heart rate monitor at all? Apart from the lure of owning a new gadget, a heart rate monitor will help optimize your training. You most likely have a job, maybe even a family, and you probably can’t spend as much time training as you would like. The goal is to make the most of the time you do have. A heart rate monitor will help focus your training, help design workouts that will achieve various goals, and help avoid overtraining.
max heart rate on the bike will usually be lower than on the run partially because the muscle mass used in running is greater than that used in biking. Your maximal heart rate reflects the amount of active muscle that needs to be supplied with oxygen, and therefore will be lower on the bike. This is important to know once you begin calculating training zones. After you determine a maximum heart rate you need to calculate a minimum heart rate. This is usually accomplished by checking your heart rate as soon as you wake up for three days and using the lowest result. Once you have these numbers, calculate your heart-rate reserve (HRR) by subtracting your minimum heart rate from your max. This gives you the number of beats you have to work with.
ZONING OUT TESTING, TESTING The first step towards effective use of your heart rate monitor is to determine your maximal heart rate by performing a maximal-effort test or by using one of several formulas to obtain an age-appropriate estimate. The most widely used formula is 220 minus your age, which is likely the one listed in your heart rate monitor’s instruction booklet. Another common formula is 205 minus your age, which is recommended for chronically fit athletes—basically people with a history of regular exercise. Maximal heart rates declines with age, but those of chronically fit individuals decline at a slower rate. These formulas assume that your heart rate falls within two standard deviations of a bell-curve distribution of heart rates for your age—10% of the population falls outside of this measurement (5% above, 5% below). If you are one of these people, your heart rate estimate will be grossly incorrect. To obtain a true maximal heart rate you should undergo a maximum-effort stress test, which is usually performed by a cardiologist or an exercise physiologist. (Athletes over the age of thirty-five are advised to have a complete physical exam prior to the test. Those without medical limitations can perform the tests on their own.) The goal of the stress test is to perform maximal-effort intervals for a length of time sufficient to reach your maximum heart rate. If you’re a runner, start with a one- to two-mile warm-up followed by 400-meter repeats starting at a pace that you think you can sustain for four to eight repeats. Walk or slowly jog 100 to 200 meters between intervals. Increase your speed by five to ten seconds with each repeat, and by the last few intervals you should be at an all-out effort. When you feel you have reached this point, or when your interval is slower than the last, run one more interval at the max speed you achieved. (Yes, it seems cruel, but this last go is critical because your heart rate response lags behind your effort, especially when engaged in short bursts of activity.) Make sure you remember to record your maximum heart rate during the exercise if your watch doesn’t do it for you. At the end, you should have a number that is very close to your physiologic maximum. If you prefer to test yourself on a bike, find a hill of moderate grade that will take you one-and-a-half to two minutes to climb. After a fifteen- to twenty-minute warm-up, begin the hill repeats at increasing intensity until you reach maximum effort. Repeat at this intensity one to two more times. Record your numbers as in the run test, and you should have your maximal heart rate. If you perform both these tests you will likely end up with two different results. Your
amTRI
RECOMMENDS
Since we believe HRR gives you the closest approximation to accurate training zones, we will describe the calculations using this method. There are many ways to divide training zones, but the basic three are aerobic, tempo, and anaerobic. Your aerobic zone is the range in which you are relying on aerobic metabolism to fuel your muscles (burning fat and carbohydrates as fuel). Training in this zone increases your aerobic efficiency and increases the number of capillaries that supply your muscle fibers. Your endurance zone is 55% to 75% of your HHR. Calculate this by taking the number you calculated as your HRR, multiplying it by the goal percentage, and adding it to your resting heart rate to give you the limits of your training zone. For those who want an easier way to find the aerobic zone, try using the Maffetone calculation. Start with the number 180 and subtract your age. If you don’t exercise at all, subtract ten. If you work out one to two times a week, subtract five. If you exercise three to four times a week, leave the number at 180. Seasoned athletes, who work out five times a week for more than a year, and those older than sixty or younger than twenty, add five. The result is the upper limit of your aerobic zone. If you use a range of twenty beats below this, you will have a decent aerobic zone to begin to build your base and increase your body’s aerobic efficiency. The tempo zone is the zone that begins at the upper end of your aerobic zone and takes you up just above your lactate threshold. Training in this zone will increase both your aerobic and anaerobic efficiency, training your body to work at an uncomfortable but sustainable level. This level is often close to your 5K race pace or your 20K time-trial pace on the bike. Tempo training is done in short sustained intervals keeping your heart rate at the desired level. This should be uncomfortable but not torture, and will build both efficiency and speed. This zone is 75% to 85% of your HHR and is calculated as described above. Lastly is the anaerobic zone, which falls on your interval days either on the track or the road. Your aim is to get your heart rate above the tempo zone, crossing fully into anaerobic metabolism. These are the hard workouts that we all fear. But for those of us training for short races, these are also the workouts that will make us faster. Calculating training zones can get a bit complicated, but don’t be scared. Once you determine your zones, you can begin training safely, efficiently, and happily and will get the most out of every workout without overtraining or injury. For more info on training science, look in the next issue for articles on the different types of metabolism and the secrets of lactate threshold training.
polar
nike
suunto
S625X Running Computer ($480; polarusa.com) Incorporating its long-time dominating technology of heart rate science into a new format for them, Polar’s new running computer includes speed and distance (using a super-accurate and light foot pod), downloadable features, connectivity to your mobile device, and the coolest feature—the OwnOptimizer™ test, which gauges if you’ve rested enough to tackle your next training session.
TRIAX C8 ($120; niketown.com) A redesign of what was already a goodlooking product makes the C8 even more sleek and easy to read while running. fifty-lap memory and fully-functioning and accurate heart rate data, complete with audible out-of-zone alerts, makes this inexpensive gem worth it. Water safe, scratch resistant, and you know you’ll getting a ton of technology for the price with Nike.
T6 ($450; suunto.com) We were one of eight people in North America to get an advance test of the new T6. The “T” stands for training, incorporating a heart rate monitor that uses not the heart beat for reference, but the time in between heart beats to determine virtual VO2 max. Lactate Threshold is available, the downloadable features are remarkable, and so are the graphs. A foot pod also helps measure speed and distance. There’s an altimeter, too. Available Fall 2004
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UP!
WATTS
POWER METERS ARE A NEW TOOL OF THE TRADE. By J.P. Partland
Many say the newest handlebar-mounted gizmo is all that and a bag of chips. They say it’s the most accurate way to measure your effort, period. It takes into account weather, wheel inertia, road surface, gradient, wind, and looks past how the rider is feeling. This magic gadget is a power meter, which measures work in watts—the old forcetimes- distance thing where a watt is the measurement of one joule per second. Knowing work, the machines can accurately measure calories burned. But the meters ignore the bike and the body and measure the strain on the chain, crank, or hub instead. Power meters also alter an athlete’s ability to analyze a ride. The units store data that can be uploaded to a computer and graphed on a monitor. This extra exercise is necessary for determining how to use power properly, and many riders are spending time studying the progression of the various measures and trying to find out what went right what went wrong, and how they can do better. Analyzing the data after a ride is necessary because keeping an eye on the handlebar monitor during a workout can be dangerous and counter-productive. Some send the files to coaches who do the analyzing for them. John Verheul of Cycle-Smart Coaching points out that the price of power meters makes people regard them more seriously. “Heart rate monitors are cheap enough that people don’t need to worry if they don’t use them properly,” he says. “With power meters, people are expecting a return on their investment.” Allen Lim, a doctoral candidate in exercise physiology who has been studying power output for years, believes that non-elite athletes may have the most to gain from the power data. “Most elite athletes already have a lot of it figured out,” says Lim, who believes using the meters can speed the learning curve for everyone else. “For them, the meter is really used to fine-tune.” Craig Griffin, a former US national cycling team coach and now with Carmichael Training Systems (CTS), points out that it’s difficult to put yourself in the same environment every day. Being able to repeat conditions helps athletes train and measure progress. It’s easy to see how changes in the environment can deceive—a tailwind makes everyone feel fast, a headwind slows them down—so knowing how much work you’re putting out is a great way to compare the efforts.
One of the most important things you can learn from power meters is an improved perception of what hard efforts feel like. Rate of perceived exertion (RPE) is important because it is how the mind calculates what is challenging or easy. One important aspect of training is doling out the hard efforts in a managed fashion. Going hard but not too hard is often the key to pushing the limits, and heart rate monitors help with this. But even they can deceive. If you’re tired or cold or dehydrated, your pulse might not respond in
GOING STEADY Most people will probably find that despite their firm belief that they can put out consistent power on a steady basis, they really can’t. But the fluctuations can
>
RPE AND SOW
the same way it does when you’re warm, rested, and hydrated. As a result, you might cut a workout short or give up entirely when training would still be a benefit. On the high effort end, accurate measuring is also an issue because the heart responds differently in various circumstances. When going hard for a sustained effort, say over a long climb or through a bike segment, there will probably be “cardiac drift”—the heart rate slowly increases even while doing the same amount of work. On the other side, heart rate can stay steady as your effort decreases. Another trick the body plays is making the heart have a harder time responding to repeated efforts so the heart rate can’t go up to the same point when tired, even though your legs can still put in the same effort. Griffin thinks that lag time, the amount of time it takes the heart to respond to a change in effort, is where power meters have a huge advantage over heart rate monitors. When training short efforts, the heart takes too long to respond so a heart rate monitor–equipped rider never has a good measure of progress. On the other end of the RPE spectrum, it can be even easier to do an easy day because you can back off if you see that you’re giving too much effort. An advantage of power meters is that you can ride hard and do almost as good a job as a lab would in terms of finding your limits and training ranges. Take any twentyminute, all-out effort, whether it’s in a time trial or simply riding at the limit for that time, and average the power output. That number is probably within 5% to 10% of threshold power—and is probably what an athlete can generate in an hour of full-throttle riding. The difficulty with these is setting ranges for what’s appropriate for an easy ride, middling ride, hard ride, long hill climbs, short hill climbs, and other workouts. Some of these numbers can be guessed by taking the ranges used when riding with a heart rate monitor and applying the same percentages to the threshold power. These numbers can be found by riding the various obstacles and determining how hard you can climb a hill of a certain length by riding at the ultimate pace until cracking. Knowing personal limits allows space to play around those limits. Ride just below and keep it there, knowing that you can maintain the pace for a long way. Ride just above for a short while to push the limits. If there is a big or important ride or race approaching, this kind of knowledge can keep you on a targeted pace rather than over exerting yourself or turning in a slower time by riding too conservatively.
Try This at Home! To test your own wattage output (and to train with watts) pick-up the Power Tap Pro from CycleOps ($900; power-tap.com). This advanced version of the Power Tap includes not just the PT hub and handlebar computer, but cadence sensor, heart rate monitor chest strap, mountain hardware, and all the software you need. We once built up some Lew Composite wheels and set them up with Power Tap — glorious training! See your power output, HR, and cadence with once glance. — K.d.F. www.americantri.com americanTRI SEPTEMBER • OCTOBER 2004 47
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if old habits are broken. One of the most com> disappear mon bad habits is reducing effort on even slight down-
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grades. Another is riding too hard on hills—so hard that power deteriorates as climb continues. This can happen even when a pulse remains steady. Riding consistently, cutting off the tops and bottoms of the fluctuations, or limiting the spikes (short, steep rises or drops in effort) can result in riding faster, longer, and with less fatigue. A natural inclination when riding is to maintain momentum, and many riders sense this by gauging cadence and speed. It is common for riders to try to “flatten” a hill, trying to carry the speed of the flat onto the upgrade. Riders who have trained themselves with heart rate monitors know to back off if maintaining a steady effort is what they want. Riders with power meters often back off even further. Power spikes are exciting, but knowing when to give a little more throttle or back off can maximize training and racing. Spiking power is an interesting issue. Short spikes lasting ten seconds or so aren’t necessarily critical for fatigue. Many spike output starting from stop lights, where the rider is just getting back to cruising speed, which doesn’t necessarily rob important energy resources. On the other hand, spiking and staying above the threshold for thirty seconds or more can be devastating. “You’re taking the money out of the bank at a high interest rate,” says Verheul. Lactic acid is produced quickly and almost as fast, and the body has to reduce effort (power output) in order to recover. The heart rate will remain high while the power output fades away. In a race or ride, this is often where riders are dropped. During a long ride, this is where fatigue really starts to show. For the racer, this time is critical— power is either there or it isn’t. On a short or fast climb, it probably means getting dropped. For the endurance rider, knowing these limits means that they can avoid going over threshold so that output remains steady and lactic acid doesn’t build. By minimizing buildup, the rider can keep riding at a high, but not too high, level. Another interesting possibility with power meters is
the ability to evaluate aerodynamic equipment and positions as well as ideal cadence. By limiting variables and working with the various measures, you can start to figure out the right setups.
POWER LIVING One of the many difficulties with power meters is that the technology is new and there haven’t been any definitive studies on the matter. Lim and CTS are working on books, and Joe Friel has a brochure that Power Tap—makers of the hub that virtually figures out your wattage—is distributing. Many coaches have figured out their own systems for charting power and how to use it, but advice is provisional; many have an idea of what works, though they’re not always sure why. The biggest question regarding power meters is whether an athlete wants the information and has the desire to use it. The various setups constitute a weight penalty of approximately half a pound and they aren’t easy to put on or take off the bike. The units themselves aren’t necessarily attractive, involving a tangle of wires. It also takes a level of commitment to take the monitor off the bike, upload the data to a computer every day, and look at it from there. The weight penalty does factor into racing. Should you take the penalty because the beneficial value of the data will more than offset the cost of carrying the extra weight? The answer depends on how you use the meter, what meter is used, the course, and the importance of the race. Some athletes like having the data all the time, while others will only use the meters for gathering benchmarks in low priority races and shave all unnecessary weight for important events. Others still are concerned that watching the meter too much in a race will prevent them from riding their limits, more focused on readout than feel. Plenty of good and great cyclists don’t use monitors of any sort and think the technology takes away from the fun of riding. It’s up to you.
NUMBERS
In hopes of giving you points of comparison, we’ve compiled a list of estimated numbers demonstrating how hard people can push. 500 watts: Miguel Indurain averaged this on his hour-record ride on the track. 450-470 watts: Lance Armstrong averaged this output climbing l’Alpe d’Huez in the 2001 Tour de France. (Ya know, when he “feigned hurt” and then crushed Ullrich?) 275 watts: Allegedly what Tim DeBoom can produce during an Ironman bike segment. 260 watts: Four-hour power output of a typical Ironman top finisher.
The problem with numbers is that they’re relative. Smaller people can be as fast as bigger people by putting out less power—sometimes even faster, depending on the conditions. It is for this reason that, in most cases, output watts per kilogram of body weight is discussed. The w/kg issue is what generally makes smaller cyclists better climbers. The caveat is that in flat, relatively straight short-distance courses the absolute MEN WOMEN power number might be a better indicator of power. Beginner: 2.0–2.8w/kg 1.5–2.3w/kg Here are some reasoned estimates by Craig Griffin, of CTS, on the threshold power (as measured in w/kg) that triathletes of different levels should be able to produce.
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Regional:
2.9–4.0w/kg
2.4–3.4w/kg
National:
4.1–5.2w/kg
3.5–4.4w/kg
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RACE CALENDAR
Because americanTRI believes strongly in supporting USA Triathlon, we feel that multisport events should be sanctioned to protect the competing athletes. Therefore, only USA Triathlon-sanctioned races appear in these listings. (For sanctioning Information, contact Kathy Matejka at 719-597-9090, ext. 113.)
S-.2mi; C-9.5mi; R-3.1mi ciceroareachamber.com
Triathlon Socorro, NM S-50m; C-.5mi; R-.25mi socorro.com/ssr 14: Sylvania Super Stars Duathlon Sylvania, OH C-5k; R-0.6mi
AUGUST
7: Babes & Bums
S- 50-150yds; C- 1.5-4.5mi; R- 400-
8: Sandman Triathlon
14: Draft League Nationals Arkadelphia, AR S-400m; C-10k; R-2.5k dltmultisport.com 14: Summer Sizzler Triathlons
1: Half Vineman Triathlon Santa Rosa, CA S-1.2mi; C-56mi; R-13.1mi vineman.com
Land O’ Lakes FL S-1/8mi; C-10mi; R-5k tri-babe.com 7: Whaletown Triathlon
1200yds shorelinetriclub.org 8: Youth Development Camp Arkadelphia, AR
Aptos, CA S-.5mi; C-15mi; R-4.2mi scsla.org 8: Satsop Sprint Triathlon
- International Hiawassee, GA S-.8mi; C-23mi; R-4mi gsmtc.com
eliteendeavors.com 14: YMCA Spirit Sprint Duathlon Kennesaw, GA R-3.1mi; C-11.8mi; R-3.1mi
1: Greenfield Lightlife Triathlon - Int’l Greenfield, MA
Anita, IA S-1k; C-40k; R-10k
dltmultisport.com 8: Tri-for-the-Cure Denver
Elma, WA S-400m; C-20k; R-5k
14: Sylvania Super Stars Triathlon Sylvania, OH
ymcacobb.org/outdoor.asp 14: Sylvania Super Stars Fun Run
S-.63mi; C-30.4mi; R-7.2mi greenfield-triathlon.com 1: Greenfield Lightlife Triathlon
whaletowntriathlon.com 7: Mark Mellon Memorial Tri & Du Gaylord, MI
Denver, CO S-750m; C-20k; R-5k triforthecure-denver.com
buduracing.com 8: Satsop Olympic Distance Triathlon
S-200y; C-10k; R-1.2mi eliteendeavors.com 14: Vineman Triathlon - Barb’s Race
Sylvania, OH eliteendeavors.com/ 14: Loggerhead Triathlon
- Sprint Greenfield, MA
S-1k; C-50k; R-10k otsegocountyparksrec.com
8: CFT Triathlon Series Clermont, FL
Elma, WA S-1.5k; C-40k; R-10k
Santa Rosa, CA S-1.2mi; C-58mi; R-13.1mi
Jupiter, FL S-.25mi; C-13mi; R-3.1mi
S-.31mi; C15.2mi; R-3mi greenfield-triathlon.com 1: “RiverCities Triathlon, SportSpectrum” Shreveport, LA S-.5mi; C-18.2mi; R-3.1mi sportspectrumusa.com 1: Speedway Challenge Sprint Triathlon Kansas City, KS S-800m; C-13mi; R-5k 1: Speedway Challenge Long Course
7: Mark Mellon Memorial Tri & Du Gaylord, MI otsegocountyparksrec.com 7: Summit City Duathlon Fort Wayne, IN R-5k; C-40k; R-5k 3rvs.com 7: Tri-Fever Youth Race Land O’ Lakes, FL S-100yd; C-5mi; R-1mi tri-babe.com 7: Summit City Triathlon
S-.25mi; C-11mi; R-3mi triflorida.com 8: Atlanta Sprint Triathlon-Raymond James Atlanta, GA S-400m; C-12mi; R-5k gamultisports.com 8: Camp Whitcomb/Mason Triathlon Hartland, WI S-.3mi; C-22mi; R-3.1mi campwhitcombmason.org 8: Big Creek Triathlon
buduracing.com 8: Lake Zurich Triathlon Lake Zurich, IL S-1.5k; C-40k; R-10k lzarea.org/lztri 8: Grafton Lakes Off Road Triathlon Grafton, NY S-1.5k; C-20k; R-5k skyhighadventures.com 9: Total Immersion Tri Camp Killington, VT totalimmersion.net
vineman.com 14: Sylvania Super Stars Triathlon Sylvania, OH S-100y; C-5k; R-.6mi eliteendeavors.com 14: Paint Valley Triathlon Bainbridge, OH S-.5mi; C-20mi; R-4mi hfpracing.com 14: Coca-Cola Triathlon - Key Largo Key Largo, FL S-.25; C-15; R-3.1
teamloggerhead.com 14: Bandits Challenge Triathlon Wilkesboro, NC S-1.5k; C-45k; R-10k set-upinc.com 14: Emmett’s Most Excellent Triathlon Emmett, ID S-1.5k; C-42k; R-10k boiseaeros.com 15: Massachusetts Triathlon Sharon, MA
Triathlon Kansas City, KS S-1.2mi; C-56mi; R-13.1mi
Fort Wayne, IN S-1.5k; C-40k; R-10k 3rvs.com
Polk City, IA S-1.5k; C-40k; R-10k pigmantri.com
9: Tri Cal Kids Camp Concord Concord, CA tricalifornia.com
exclusivesports.com 14: Folsom Mtn Bike Sprint Triathlon Folsom, CA
S-.5mi; C-12mi; R-4.4mi timeoutproductions.com 15: Pigman Half Iron Triathlon
8: Wilkes-Barre Triathlon & Future
11: Spokane Troika Triathlon
S-500yd; C-10mi; R-3.1mi
Palo, IA
Triathletes Fun Run Wilkes-Barre, PA
Spokane, WA S-1.2mi; C-56mi; R-13.1mi
japroductions.com 14: Mountain Lakes Triathlon
S-1.2mi; C-56mi; R-13.1mi pigmantri.com
S-1.5k; C-40k; R-11k
racecenter.com
Guntersville, AL
15: Summer Sizzler Triathlons
lin-mark.com 8: Niantic Bay Triathlon Niantic, CT
13: Aquaman Duathlon Richland, WA R-2mi; S-.5mi; R-3mi
S-600yd; C-16.2mi; R-3mi team-magic.com 14: Vineman Triathlon
- Sprint Hiawassee, GA S-.4mi; C-13mi; R-4mi
3rrr.org
Santa Rosa CA S-2.4mi; C-112mi; R-26.2mi vineman.com
gsmtc.com
1: Speedway Challenge Duathlon Kansas City, KS R-2mi; C-13mi; R-5k 2: Ambassadors for Kids Kamp Sylvania, OH eliteendeavors.com 2: Tri Cal Kids Camp Pacific Grove
am CO T R M
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ND
7:
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Turtleman Triathlon Turtleman
S-1.5K, C-40K, R-10K Shoreview, MN turtleman.org
Pacific Grove, CA tricalifornia.com 3: Minnesota Border to Border
7: Try the Tri! Bristol, RI S-500yd; C-11mi; R-5k
S-.5mi; C-14mi; R-3.5mi hartfordmarathon.com 8: CFT Kids Triathlon Series 3
Triathlon Luvernei, MN
americansportsevents.com 7: Staggerwing Duathlon
Clermont, FL S-100yd; C-5k; R-.5mi
Canoe 50mi; C-400mi; R-50mi mnb2b.org
Tullahoma, TN R-5k; C-30k; R-5k
triflorida.com 8: West Kennebunk Fire Co.
dltmultisport.com 13: DeGray Lake Olympic Arkadelphia, AR
5: Terramuggus Tri Training Series Marlborough, CT S-400y; C-11mi; R-3.1mi
staggerwingdu.org 7: Conway Kids Triathlon Conway, AR
Triathlon Kennebunk, ME S-1/3mi; C-15mi; R-3mi
pigironsports.com
S-50yd; C-1mi; R-.5mi or S-100yd; C-3mi; R-1mi conwayrunning.org
active.com 8: Woolman Triathlon - 17th Annual
7: Tri-Fever Youth Sr. Triathlon Land O Lakes, FA S-100yd; C-5mi; R-1mi tri-babe.com 7: Shermanator Augusta, MI S-1k; C-40k; R-10k shermanlakeymca.org
S-50yd; C-3mi; R-1mi tri-babe.com
San Angelo, TX S-1.5k; C-40k; R-10k ironheadrp.com 8: Boulder Peak Triathlon Boulder, CO
7: Mighty Kids Triathlon East Lyme, CT
S-1.5k; C-42k; R-10k boulderpeak.com
7: Tri-Fever Youth Jr. Triathlon Land O Lakes, FA
13: DeGray Lake Long Arkadelphia, AR S-1500m; C-56mi; R-13mi
14: High Country Triathlon Banner Elk NC
15: Lums Pond Duathlon Bear, DE R-2mi; C-19.5mi; R-3.1mi S-
1k; C-20k; R-5k mastgeneralstore. com/hicntrytri.php3
piranha-sports.com 15: Folsom International Triathlon Folsom, CA \
S-750m; C-40k; R-10k dltmultisport.com 13: DeGray Lake Sprint
14: Socorro Chile Harvest Triathlon Socorro, NM S-400m; C-20k; R-5k
S-1.5k; C-40k; R-10k japroductions.com 15: Nissan Xterra West
Arkadelphia, AR S-500y; C-14mi; R-5k dltmultisport.com
socorro.com/ssr
Championships- Sport Big Bear Lake, CA S-750m; C-14k; R-5k
14: Vineman Relays
14: Paint Valley Dualthon Bainbridge, OH
Santa Rosa, CA vineman.com 14: Dauset Trails Off Road Triathlon
R-2mi; C-20mi; R-4mi hfpracing.com
Jackson, GA S-.5m; C-10mi; R-4mi
Bear, DE S-.5mi; C-19.5mi; R-3.1mi
14: Cicero Triathlon Cicero, IN
goneriding.com 14: Socorro Chile Harvest Youth
piranha-sports.com 15: Sylvania 360 Fitness Olympic
xterraplanet.com/race 15: Lums Pond Triathlon
50 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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Sylvania, OH S-1.5k; C-40k; R-10k eliteendeavors.com 15: Melting in Miami North Miami, FL
aspenrecreation.com 21: Try the Tri! Danbury, CT S-500yd; C-12mi; R-5k americansportsevents.com
adventours.com 28: Santa Barbara Triathlon Santa Barbara CA S-500y; C-6mi; R-2mi adventours.com
S-.25m; C-15mi; R-2mi crtri.com 5: Monster Challenge Olympic Boston, MA S-.93mi; C-24.8mi; R-6.2mi
- Olympic Fontane WI S-.9mi; C-25mi; R-6.2mi lakegenevasports.com 11: Pacific Grove Triathlon - Long Pacific Grove, CA
New Paltz, NY ulster.net/~sosnyta/ 12: Duke Liver Center Half Raleigh, NC S-1.2mi; C-56mi; R-13.1mi
S-0.25mi; C-10mi; R-3mi multirace.com 15: Nissan Xterra West Championships Big Bear Lake, CA
21: Cotton States Triathlon Lake Providence, LA S-.25mi; C-18mi; R-3.1mi lafayettefitness.org 22: Great Buckeye Duathlon
28: Tom Murray-Cranberry Twp. Aquathlon Cranberry Twp., PA S-400m; R-3mi; R-2mi active.com
monsterchallenge.org 10: USAT Level 1 Coaching Clinic Clermont, FL usatriathlon.org 11: Chatfield Triathlons -
S-1.5mi; C-40k; R-10k tricalifornia.com 11: Chatfield Triathlons - Sprint Littleton, CO S-.25mi; C-8mi; R-2-3mi
set-upinc.com 12: Great Lake Escape Triathlon Marblehead, OH S-1.5k; C-40k; R-10k fatrabbitracing.com
S-1500m; C-30k; R-10k xterraplanet.com/race 15: Sylvania 360 Fitness Sprint Sylvania, OH S-440y; C-13mi; R-5k
Waynesville, OH R-5.5mi; C-56mi; R-13.1mi hfpracing.com/ 22: Greater Hartford Triathlon New Hartford, CT
28: Santa Barbara Triathlon Santa Barbara, CA S-500y; C-6mi; R-2mi adventours.com 28: Sandestin Triathlon
Roxborough Int’l Littleton, CO S-.6mi; C-24mi; R-6.6mi youtriit.com 11: Lake Geneva Triathlon Series
youtriit.com 11: Pacific Grove Triathlon - Sprint Pacific Grove, CA S-.25mi; C-12.4mi; R-2mi tricalifornia.com
15: USAT Ironman Camp Clermont, FL usatriathlon.org 16: Lake Louisa Triathlon Series 6 Clermont, FL
eliteendeavors.com 15: Sylvania 360 Fitness Duathlon Sylvania, OH R-3k; C-40k; R-10k eliteendeavors.com
S-1mi; C-23.8mi; R-6.2mi catstri.com 22: Great Buckeye Triathlon Waynesville OH S-1.2mi; C-56mi; R-13.1mi
Destin, FL S-.5mi; C-20mi; R-4mi sandestin.com 29: Wild Onion Triathlon Eyota, MN
- Super Sprint Fontane, WI S-.5mi; C-17mi; R-1mi lakegenevasports.com 11: Lake Geneva Triathlon Series
11: Pine Barrens Olympic Distance Triathlon Shamong, NJ S-1mi; C-24mi; R-6mi pinebarrenstri.org
S-.25mi; C-8mi; R-1.5mi usat-ntc.com 18: Coca-Cola Triathlon Series 8 - Miami Beach Miami Beach, FL
16: Tri Cal Kids Camp Menlo Park Menlo Park, CA tricalifornia.com 19: Lake Louisa Triathlon Series 5
hfpracing.com 22: Alcatraz Challenge Aquathlon San Francisco CA “S-1.5, R-7.0” oceanswims.
S-500m; C-16mi; R-2.4mi rasc-mn.org 29: Island Lake of Novi Triathlon Novi, MI
- Sprint Fontane, WI S-5mi; C-17mi, R-3.1mi lakegenevasports.com
Clermont, FL S-.25mi; C-8mi; R-1.5mi
com/us/alcatraz04.html 22: Carnation Triathlon
S-.5mi; C-12mi; R-3mi swimfasttrifast.com
11: Tugaloo Triathlon Lavonia, GA
usat-ntc.com 19: Terramuggus Tri Training Marlborough, CT
Alliance OH S-1k; C-25mi; R-10k active.com
29: “Mideast Regional Triathlon Champs, Steak ‘n Shake” Indianapolis, IN
S-1.5k; C-40k; R-10k gamultisports.com 11: Lancaster Family YMCA
S-400y; C-11mi; R-3.1mi pigironsports.com
22: TriOne Triathlon International Alameda CA
S-1.5k; C-40k; R-10k usatmideast.com
Triathlon Lancaster, PA
21: Tri the Parks - High Falls Jackson, GA S-600m; C-11.7mi; R-3.1mi tribluesky.com 21: Three Rivers Duathlon Three Rivers, MI R-5k; C-40k; R-10k cooltri.com 21: Timberman Long Triathlon Gilford, NH S-1.2mi; C-56mi; R-13.1mi timbermantri.com
S-1.5k; C-40k; R-10k trione.org 22: Key Biscayne Triathlon Trilogy 3 Miami FL S-.25mi; C-10mi; R-3mi active.com 22: TriOne Triathlon Sprint Alameda CA S-.75; C-13k; R-5k trione.org 22: Carnation Duathlon Alliance OH
29: Island Lake of Novi Open Water Swim Novi, MI S-1.5mi swimfasttrifast.com 29: Cranberry Country Triathlon Lakeville, MA S-.8mi; C-24.9mi; R-6.2mi cranberrycountrytri.com 29: River City Women’s Triathlon Sacramento, CA S-500yd; C-11mi; R-3mi
S-1.5k; C-40k; R-10k lancasterymca.org 11: Oldham County Parks and Rec Mini Triathlon LaGrange, KY S-400m; C-8mi; R-3k oldhamcounty.net 11: Leadville High Altitude Duathlon Leadville, CO R-4.3mi; C-25mi; R-6.2mi highaltitudeduathlon.com 11: Youth Sr Off Road Tri Regional
12: Fall Frenzy Duathlon Parker, CO R-3mi; C-12mi; R-3mi fallfrenzy.com
Coulee Dam, WA S-2.4; C-112; R-26.2 thegrandcolumbian.com 18: Hops Duathlon Bolton, CT R-2.5mi; C-10mi; R-2.5mi hartfordmarathon.com 18: Old Hickory Lake Triathlon Hendersonville, TN S-400yd; C-13mi; R-1.5mi team-magic.com 18: Grand Columbian Long
21: Timberman Sprint Triathlon Gilford, NH S-.33mi; C-15mi; R-3mi
R-3k; C-40k; R-10k active.com 22: Tri-America 6- Oakdale Sprint
changeofpace.com 29: Fit & Able Triathlon Cary, NC
Championships Littleton, CO S-200m; C-.8mi; R-2mi
12: Fall Frenzy Sprint Triathlon Parker, CO S-500m; C-12mi; R-3mi
Coulee Dam, WA S-1.2; C-56; R-13.1 thegrandcolumbian.com
timbermantri.com
Oakdale
S-400yd; C-9mi; R-3mi
youtriit.com
fallfrenzy.com
18: Dewey Beach Sprint Triathlon
21: Tri-America Kids Oakdal, MN
S-750m; C-20k; R-5k triamerica.com
set-upinc.com
12: CajunMan Triathlon Lafayette, LA
Dewey Beach, DE S-.5mi; C-16mi; R-3.1mi
S-100yd; C-5k; R-.5mi
22: Rockwall Triathlon
SEPTEMBER
11: Chatfield Triathlons - CO Half Ironman Littleton, CO
S-.5mi; C-20mi; R-5k
deweybeachtriathlon.com
or S-200yd; C-10k; R-1mi triamerica.com 21: Three Rivers Triathlon Sprint
Rockwall TX S-300m; C-14mi; R-3.1 ironheadrp.com
4: Southern Hills Triathlon Hot Springs, SD S-.5mi; C-28.4mi; R-3.4mi
S-1.2mi; C-56mi; R-13.2mi youtriit.com 11: Lake Geneva Triathlon Series
lafayettefitness.org 12: Nemo Triathlon Kirksville, MO
18: Deer Creek Pineman Sprint Tri Mt Sterling, OH S-.6mi; C-28mi; R-6.55mi
Three Rivers, MI S-300m; C-20k; R-5k cooltri.com
22: Greater Burlington Triathlon Shelburne VT S-.9mi; C-25.3mi; R-6.2mi
hotsprings-sd.com
Half Ironman Fontane, WI S-1.2mi; C-56mi; R-13.1mi
S-3/4mi; C-18mi; R-5mi nemotriathlon.org 12: Delaware Diamondman Triathlon
hfpracing.com
21: Lake Norman YMCA Triathlon Cornelius, NC
shelburneathletic.com 22: Tri-America 6- Oakdale Olympic
Bear, DE S-1.2mi; C-55.3mi; R-13.1mi
S-750m; C-30k; R-5k set-upinc.com
Oakdale MN S-1.5k; C-40k; R-10k
3rrr.org 4: Southern Hills Duathlon Hot Springs, SD
lakegenevasports.com 11: Youth Jr Off Road Tri Regional Championship Littleton, CO
piranha-sports.com
21: Three Rivers Triathlon International Three Rivers, MI
triamerica.com 28: Coldwater Mini Iron Triathlon Coldwater MI
R-3.4mi; C-28.4mi; R-3.4mi hotsprings-sd.com 5: Monster Challenge Sprint
S-100m; C-.5mi; R-1mi youtriit.com 11: Hyannis Sprint 2 Triathlon
S-1.8mi; C-84mi; R-19.65mi hfpracing.com/ 19: Try Andy’s Tri
S-1.5k; C-40k; R-10k cooltri.com 21: Aspen High Country Triathlon
S-300yd; C-6mi; R-3mi coldwater-mini-ironman.org 28: Tri-PTC Triathlon
Boston, MA S-.5mi; C-12.4mi; R-3.1mi monsterchallenge.org
Hyannis, MA S-.25mi; C-10mi; R-3.5mi timeoutproductions.com
Grand Prairie, TX S-1.2mi; C-56mi; R-13.1mi ironheadrp.com 12: Great Lake Escape Duathlon Marblehead, OH R-5k; C-40k; R-10k
Aspen, CO S-800y; C-17mi; R-4mi
Peachtree City GA S-.3mi; C-12.4mi; R-3.1mi
5: End of Summer Reverse Pembroke Pines, FL
11: Chatfield Triathlons - Off Road Championship
fatrabbitracing.com 12: South Carolina Half Ironman
19: Mighty Hamptons Sag Harbor, NY
aspenrecreation.com
tri-ptc.com 28: Santa Barbara Triathlon
S-.25mi; C-11mi; R-3.5mi multirace.com
Littleton, CO S-1.2mi; C-36mi; R-6.6mi
Greenwood, SC S-1.2mi; C-56mi; R-13.1mi
swimpower.com
21: Aspen High Country Dualthon Aspen, CO R-2mi; C 17mi; R-2mi
Santa Barbara CA S-1mi; C-34mi; R-10mi
5: Crystal River Series Crystal River, FL
youtriit.com 11: Lake Geneva Triathlon Series
set-upinc.com 12: Survival of the Shawangunks
Malibu, CA S-.5mi; C-18mi; R-9mi
MN
4: Titanium Man Triathlon Richland, WA S-1.5km; C-40km; R-10km
am CO T R M
RE
ME
ND
I S
americanTRI Int’l Sports Festival
11: Kids Race Duathlon R-1/4mi; C-3.5mi; R-1/2mi 11: Kids Race Triathlon S-100y; C-3.5mi; R-1/2mi 12: Duathlon R-5k; C-20k; R-5k 12: Womens Triathlon S-250yd, C-7mi; R-2mi 12: Sprint S-750m; C-20k; R-5k 12: International Distance S-1500m; C-40K, R-10K Akron, OH hfpracing.com
12: TexasMan Long Course Triathlon
S-.25; C-12; R-3.1 exclusivesports.com 18: New England Colonial Series Rye, NH S-1.5k; C-40k; R-10k americansportsevents.com 18: Deer Creek Ultra Tri Mt Sterling, OH S-2.4mi; C-112mi; R-26.2mi hfpracing.com/ 18: Grand Columbian Ultra
18: Deer Creek Int’l Tri Mt Sterling, OH S-1.2mi; C-56mi; R-13.1mi hfpracing.com 18: Deer Creek Long Tri Mt Sterling, OH
Sugarland, TX S-300m; C-10mi; R-3mi signmeupsports.com
19: Nautica Malibu Triathlon
www.americantri.com americanTRI SEPTEMBER • OCTOBER 2004 51
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RACE CALENDAR
nauticamalibutri.com 19: CFT Triathlon Series 4 Clermont, FL S-.25mi; C-11mi; R-3mi triflorida.com
S-.5mi; C-14.1mi; R-5k lin-mark.com 19: Skylands Duathlon Clinton Twsp, NJ R-5k; C-14.1mi; R-5k
S-500yd; C-11mi; R-5k americansportsevents.com 25: Duxbury Beach Triathlon Duxbury, MA S-.5mi; C-12.5mi; R-3.3mi
S-.8mi; C-17mi; R-4mi gsmtc.com 25: Granite Ledges Triathlon Bristol, NH S-1.5k; C-44k; R-10k
19: CFT Kids Triathlon Series 4 Clermont, FL S-100yd; C-5k; R-.5mi or S-200yd; C-10k; R-1mi triflorida.com
lin-mark.com 19: Banzai Triathlon Bend, OR S-.9mi; C-27mi; R-6.2mi freshairsports.com
duxburybeachtriathlon.com 25: Outback Big Lick Triathlon Huddleston, VA S-1500m; C-40k; R-10k set-up.com
19: Skylands Triathlon Clinton TWSP, NJ
25: Try the Tri! Bristol 3 Bristol, RI
25: Octoberfest Triathlon Hiawassee, GA
graniteledgestri.com ironheadrp.com am 25: Pine Barrens Autumn RE CO T R MM Ultrmax Triathlon EN I Duathlon Shamong, NJ DS 25: Ultramax R-2mi; C-24mi; R-2mi S-2.4mi, C-112mi, R-26.2mi pinebarrenstri.org Smithville, MO 25: Flowing Lake Triathlon Lake Stevens, WA
S-400m; C-12mi; R-4k buduracing.com 25: Denison Dash Tri Denison, TX S-300m; C-13.2mi; R-3.5mi
9: Hickory Knob McCormick, SC S-1,500m; C-28mi; R-10k set-upinc.com 10: Day at the Beach Triathlon
26: Nissan Xterra Nevada Incline Village, NV
Hermosa Beach, CA S-1/4mi; C-9mi; R-3mi mesp.com 10: Cape Henlopen Duathlon Lewes, DE
S-750m; C-32k; R-5k xterraplanet.com/race 26: Carpinteria Triathlon-Olympic Carpinteria, CA S-1.5k; C-40k; R-10k
R-1.5mi; C-15.3mi; R-3.1mi piranha-sports.com 10: Sand Key Sprint Triathlon Clearwater, FL S-.5mi; C-12mi; R-3.1mi
carpinteriatriathlon.com 26: Sentinel Triathlon Santa Cruz, CA S-1.5k; C-40k; R-10k
sandkeytriathlon.com 10: Cape Henlopen Triathlon Lewes, DE S-.25mi; C-15.3mi; R-3.1mi
sentineltriathlon.org 26: CATS Sprint Tri
piranha-sports.com 17: Miami Aquathlon Series
Conway, AR S-500y; C-13mi; R-3mi catstri.org
Miami, FL S-1k; R-5k 17: Fall Carl Hart Du
26: Carpinteria Triathlon-Sprint Carpinteria, CA
Islip, NY S-10mi; R-2x2mi
S-.5k; C-15k; R-5k carpinteriatriathlon.com 26: Atomic Man Half Iron Oak Ridge, TN S-1.2mi; C-56mi; R-13.1mi racedayevents.net 26: Nissan Xterra USA Champinships Incline Village, NV S-1.5k; C-32k; R-10k xterraplanet.com/race 28: Swim Technique Class 3
swimpower.com 17: Tinfoilman Tri Tucson, AZ S-825yd; C-12mi; R-3mi tritucson.com 17: Fall Classic Duathlon Oklahoma City, OK R-2mi; C-14mi; R-2mi triokc.org 17: Ironman World Championships Kailua-Kona, HI S-2.4; C-112; R-26.2
Chicago, IL wellfitinc.com
ironmanlive.com 23: Great Floridian Ironman Triathlon Clermont, FL
hfpracing.com
OCTOBER
Your glass sneakers await. And with the wave of Fairy Godmother’s wand you’ll feel like your running dreams have come true. To book a Walt Disney World® Marathon Weekend package, call Disney Sports Travel at 407-939-7810 or your travel agent. Register on-line today at disneyworldsports.com
tri-specialties.com/gatorman 9: Sand Key Aquathlon Clearwater, FL R-2mi; S-1000m; R-2mi sandkeytriathlon.com/
S-2.4mi; C-112mi; R-26.2mi
2: Coca-Cola Triathlon Series 9 Port St. Lucie, FL
greatfloridian.com 23: Great Floridian Half-Ironman
S-.25; C-13.5; R-3.1
Clermont, FL
familyfitnessweekend.com 2: “New England Colonial Series, Danbury, CT
S-1.2mi; C-56mi; R-13.1mi greatfloridian.com 23: Nissan Xterra World
S-1.5k; C-35k; R-10K americansportsevents.com 2: Coca Cola Triathlon Series
Championships Wailea, HI S-1.5k; C-32k; R-12k
Sandpiper, FL R-1.5; C-13.5; R-3.1
xterraplanet.com/race 23: Abilene Frontier F-1 Duathlon
familyfitnessweekend.com
Abilene, TX R-3k; C-15k; R-3k,C-15k; R-3k
3: MightyMan Montauk, NY S-1.5k; C-56mi; R-13.1mi swimpower.com 3: Last Chance Triathlon Coconut Creek FL S-.25mi; C-10mi; R-2.5mi
ironheadrp.com 23: Iron Star Triathlon Montgomery, TX S-1.2mi; C-59mi; R-13.1mi out-loud.org
multirace.com 3: Lake Charles Gatorman Triathlon Lake Charles, LA S-1k; C-33k; R-6k © D i s n e y
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HOME STRETCH
> Flashback
Whoever said you can’t relive the good old days never tried a triathlon. Last month I had an opportunity to return to the city where I attended graduate school for some special alumni events. It had been a long time, but as I drove through the streets the memories flooded back. There was the apartment (more like the hole in the wall) that I’d shared with two roommates to save money—quite the dump, but also the site of many intriguing discussions, creative meals, practical jokes, and a few tears. The cobblestone street down which Suzanna (my girlfriend at the time) and I first broached the subject of “the future.” The huge park where classmates biked and ran in their pre-tri days. This was just the tip of the memory iceberg, but as I went the saying, “You can’t go back again,” came to mind. Is it really true? Or is it possible that it is one of the reasons triathlon has become so popular since the sport really does allow you to go back again? Triathlon, for many people, is the ultimate time machine, taking them back to the good ol’ days. The Proof Physically, it’s obvious. Many in the sport discover triathlons after beginning to see middle-age spread appear. Now, twenty, thirty, or even forty years later, you glance in the mirror and see a body that might actually be better than the one you had back in your teens and twenties. Wow. Cardiovascularly, you’re back. Or maybe you’re better than ever. I’m seeing 10K times that mirror those of twenty years ago when I was running seriously—and now they come after a swim and a bike. Many of you never could have imagined running a marathon in your younger days, but now you casually add one to the back end of seven to ten hours of swimming and biking in an Ironman. Impressive. But the triathlon time machine goes well beyond your physical capabilities. Since you’ve picked up the sport, life has started to make sense again. The hit song “Mayberry” by country group Rascal Flatts calls back to the days when life was simple and you actually knew people by their first name. Our sport makes that possible. You may not be able to control the stock market, your boss’s outbursts or the choices your kids make, but as long as you can get in that early morning brick workout at the pre-
by Brad Cooper
scribed pace, life is good. And first names? Shoot—you take it way beyond that. You know more than those familiar faces. You know their run splits, transition habits, and latest PRs as well. Energy levels skyrocket. Didn’t have this get-up-and-go twenty years ago, did you? (Ok, so you’re in bed by 9:30 P.M. in order to make it to morning Masters, but I’m talking about all the hours in between.) At work and at play, you’re focused, mentally sharp, and more innovative than ever thanks to the time you have to think during solo workouts. Keeping up with your kids (or grandkids) is a piece of cake. And the bedroom? Well, let’s just say that drugs will never take the place of inner confidence in that arena. But is triathlon an anomaly? Or is the triathlon time machine a model we can apply elsewhere in our lives? We treat marriage, for instance, much like we treat our bikes. We can’t imagine ever having a more perfect match than our current two-wheeled friend—at least until the next year’s model comes around. What if we went back to those days of dating, when we were crazy about each other? Or actually treated the other person like they were the most important person in our lives. Maybe that initial excitement and positive energy would follow. After all, you don’t always feel like getting in that chilly pool at 5:30 A.M., but you feel pretty good afterward. In the career world, statistics show that more than half of todays workers do just enough to hang onto their jobs. But things are usually different right out of the gate. Remember the first week on the job? You wanted to make a difference, an impact. Recapture that original feeling and you will, indeed, make a difference. In a typical Ironman, a fivesecond improvement per mile will move the average competitor up nearly 100 placement spots. It’s no different at work. Pick up the pace just a little, and the cumulative difference could be impressive. You get the idea. We’ve discovered the secret and put our finger on a tried-and-true model. Maybe we really can’t go back. But who would want to now that we’ve found an even better way to go forward? BRAD COOPER, MSPT, MBA, is a nationally recognized speaker and writer, as well as an addicted triathlete. Contact him at 800-910-9425 or Triathlete@wowspeak.com. www.americantri.com americanTRI SEPTEMBER • OCTOBER 2004 53
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FINISH
> Washington’s crossing of the Deleware it’s not, but a mountain bike river crossing like this one at the TED’S XTERRA MOUNTAIN BIKE DUATHLON can be just as treacherous and way more fun. Plunking down into the creek from the bike path turned natural rock, Xterrans forge their way through the mountain bike course en route to a trail run (better than sleeping Red Coats!). We’re sure staff photographer Nicole Grady was thinking that when she shot this photo at ƒ5.6 for 1/125 seconds using her 24-85mm glass.
54 americanTRI SEPTEMBER • OCTOBER 2004 www.americantri.com
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Official Sponsor
Photo:Tony Svensson
Swim 2.4 miles without moving an inch.
THE
SWIM
Nina Kraft, Endless Pool owner.
Dedicated to improving your swim. Each year more than 1000 athletes swim in the Endless Pool™ at triathlon expos around the country. We give each swimmer a videotape of their stroke taken with our underwater cameras. Often we provide coaching — though sometimes we just watched in awe. Mainly we introduce them, as we have introduced tens of thousands of people, to the joys of counter-current swimming. An Endless Pool offers year-round convenience in your own home or backyard. Our smooth current perfectly simulates open-water swimming — no more flip turns — while the pool’s underwater mirrors supply constant stroke feedback.
We look forward to seeing all of you at select Ironman and Olympic-distance events this year. In the meantime we’d be happy to send you a FREE introductory DVD with Kona race footage and our newest programming featuring, an animated guide to the Endless Pool. Learn how you can benefit every day of the year from your own personal swimming machine. If you can’t wait, we can easily arrange a test swim in an Endless Pool near you.
Call us at 1-800-233-0741 ext 3495, or visit www.endlesspools.com/3495, keyword “triathlete”.
Ironman is a registered trademark of World Triathlon Corporation, used by permission.
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"It’s so physically demanding that ironically, it usually comes down to who’s the smartest." Peter Reid -3x Ironman World Champion
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