Australian Triathlete Magazine - Aug/Sept 2015 by Publicity Press

Bigger than ever: tech talk

AUG/Sept 2015 ISSUE 22.7

ultraman OZ get the low down from all angles

D E E R RISE

THE

Tri Equal Sara Gross talks #50womentokona

E ID

S ! IN IN

N O to W I T

TI nce E P ha

M ur c O C Yo

ORCA EVOKES THE INSTINCT AND PROWESS OF THE POWERFUL RULER OF THE SEAS Like the Orca whale, our designs have always been organic, streamlined and in tune with nature. Our latest 2015 collection of wetsuits raises the bar once again, in both design and technological advances. Ranging from never before seen body balancing and flexibility innovations used on the Predator and the Alpha, to a more adaptable 3.8 to suit male and female needs, down to the all new high-security features seen in the Openwater wetsuit, Orca once again has something to suit every triathleteâ&#x20AC;&#x2122;s needs when it comes to the swim.

RAISE YOUR HAND IF YOU WANT PURE FREEDOM Discover the new predtor Wetsuit

Discover the new Alpha Wetsuit

DID YOU KNOW... The Predator is the ultimate swim assistant – keeping you streamlined even as you start to tire while also giving you the extra buoyancy you need to maintain the perfect body position. The Alpha provides the ultimate feeling of pure freedom to those natural swimmers who already have great technique. It’s the perfect suit for those who wish they didn’t have to wear one, because it literally feels like you aren’t. This suit allows the widest range of motion and highest level of comfort that can be found in a high performance suit on the market.

0.88 FREE 0.88 Free is a revolutionary material developed by Orca. The five layer construction combined with a patented heat reflective Titanium coating is the secret behind the extraordinarily high insulation effect in such a lightweight material. This results in extreme stretch and flexibility, high buoyancy and insulation as well as low drag in the water. 0.88 Free really is the ultimate weapon for speed in the water.

wetsuit features

BALANCED BUOYANCY

CORE LATERAL STABILIZER

Male and female specific buoyancy now available on the 3.8 and Sonar mean that the ultimate buoyancy for body type is now on offer -allowing you the lift you need to be more streamlined in the water.

The never before seen Core Lateral Stabilizer (CLS) featured on the Predator acknowledges that most triathletes do not come from a swimming background and so need this panel to stabilize their body in the water to improve body position and therefore speed. This system stabilizes the core by preventing lateral movement without restricting rolling. Resulting in an effortlessly streamlined body position, less fatigue and a faster swim time.

HYDROLITE PANELS Transition is now that extra bit faster with the addition of Hydrolite panels in the Predator, Alpha, 3.8 and Sonar. HydroLite uses the super fast SCS neoprene (nano-ice in the Predator) combined with a special lining that absorbs less water to improve buoyancy and is also extremely sleek making the wetsuit fast to remove in transition saving you precious seconds.

FLEXIBILITY Brand new technological first 0.88 Free with Titanium thermal coating provides the arms of the Predator and Alpha with the highest stretch and flexibility ever seen in the market, the lightest weight arms with the lowest drag and yet high thermal insulation, as well as an unrivalled water feel in your stroke.

EXO-LIFT With two Smoothskin panels of neoprene sandwiched together, and so no lining required, Exo-lift featured on the Predator offers great buoyancy due to zero water absorption as well as a unique stiffness in the knee area to reduce unnecessary knee movement..

See page 9 for your chance to...

WIN!

/// CONTENTS

FEATURES

REGULARS

32 Ultraman Australia

08 News

Australia’s biggest tri event has just wrapped up. We find out what it’s really like to be a part of the competition.

Catch up on all the tri news including all the must-have tri products 18 Top 5

38 Equality in Tri

The #50WomenToKona movement is on everyone’s lips. Sara Gross tells us why.

Matt Burton opens up his world and shares his top five most prized possessions with us. 42 SIRIUS Musings

20 Cover story

Tim reed: racing ahead – From smalltown boy to champion triathlete, Tim Reed has come a long way. We find out what makes this tri-star tick in a revealing interview.

44 Tech Talk

The second installment of our newest section uncovers the latest gadgets, roadtests key products and shines the spotlight on all things tech.

In this month’s edition, Siri talks gratitude. 56 Follow the Swallow

Jodie Swallow reveals her favourite form of motivation

54 Save, Spend, Splurge

58 Wheel Women

Whether you’re on a budget, or have cash to burn, choose your ultimate transition bag.

Ever dreamed of cycling at your own pace? Tina McCarthy shows us how it’s possible.

68 QanDrA

78 From The Kitchen

Dr Mitch Anderson returns to answer your most puzzling medical questions.

Triathlon’s favourite nutritionist, Margaret Mielczarek, shares her favourite healthy recipes.

70 Performance

Star triathlete (and coverboy!) Tim Reed dishes the dirt on all things...sweaty.

90 Sponsorship 101

Sponsorship guru Vickie Saunders kicks with the basics of athlete sponsorshipx

86 Cairns INSTA Picks

We searched for our favourite Instagram snaps from Ironman &70.3 Cairns - see if you can spot yourself.

90 ITU WTS Whip Around

We check out all the results from Yokohama and London.

Bigger than ever: tech talk ISSUE 22.7

issue 22.7 AUG /SEPT 2015

ultraman OZ get the low down from all angles

ED RISE RE

THE RISE OF REED

THE

Australian Triathlete

AUG/Sept 2015

www.oztri.com.au

Tri Equal

PP341999/00020

Issue 22.7 2015 AUS $8.95 inc GST

www.oztri.com.au

Sara Gross talks #50womentokona

E: SID ! IN N WIN IO to TIT nce PE ha M ur c CO Yo

Cover: Tim Reed Photography: Korupt Vision

| Australian Triathlete

/// editor’s note

Surviving the winter blues

A PUBLICITY PRESS PUBLICATION

inter has well and truly set in and for those of us in the southeastern states it’s most definitely become a daily battle between spending our days under the doona and getting out and enjoying what the winter months have to offer. Despite calling myself a winter baby (one who enjoyed many year frolicking in the snow at Mount Buller) I have found myself struggling with the thought of facing the world at zero degrees Celsius. While putting this edition together, I thought that triathletes are almost super human beings. If swim, bike and run aren’t tough enough, attempt to tackle all this in subzero temperatures, and all the while with a smile on your face. This gives me daily inspiration to not ignore my alarm clock (which in my case comes in the form of fresh coffee being delivered to my bedside table by my lovely husband). Yes, I know I am spoilt – lets just say it’s payback for all the years on the road cleaning dirty training clothes and race kits! So, whether you choose to read this edition in the comfort of your home, or if you’re catching some rays outdoors, we’ve got a jam-packed issue for you. With the running of Ironman and 70.3 Cairns recently, we have now closed the door on another amazing Australian triathlon season but with the North American and European seasons in full flight, we have no shortage of triathlon to talk about. The Ironman 70.3 World Championships are fast approaching, and with that in mind, we spoke to one of Australia’s biggest contenders in Tim Reed to find out where it all started for the superstar Aussie. He tells a story that can inspire all at any level and is living testament that hard work pays off. Siri Lindley tells a similar story and details how the power of gratitude helped her become the world number one. British triathlete Jodie Swallow tells us what gets her motivated, and Dan Wilson returns sharing his wisdom as only Dan can! Also in this issue, we look closely at one of the most exciting triathlon events to hit our

22.7 SuNb er WIN

| Australian Triathlete

shores – Ultraman Australia. The inaugural running of the event in Noosa was a hit and we catch up with both the male and female winners, one of Australia’s best Ultraman athletes turned co-race director Craig Percival, and step inside the world of the support crew. We have loaded up with our biggest Tech Talk segment yet – The Test Lab road tested the Magellan Cycle 505 bike computer, we put the new Liv Avail Pro women’s speed machine under the spotlight and highlight the return the Beam Bikes. Sara Gross talks women’s equality and tells us why #50womentoKona is so important, and we wrap up all the ITU WTS action and in a new feature - try to find yourself in our Cairns InstaPicks! We’re also beyond excited to bring some thrilling new changes to the pages of AT and there is even more in store for you over the coming months. Remember, if you want to be one of the first to see AT and get a copy delivered to your doorstep each month, head to our website www.oztri.com.au and sign up for a subscription today! Be safe and enjoy the ride!

PUBLISHER Ross Copeland EDITOR Aimee Johnsen deputy EDITOR Manveen Maan ART DIRECTOR Andy Cumming Advertising manager Scott Llewelyn Production, Administration & subscriptions Gina Copeland

WEBSITE www.oztri.com.au

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AUSTRALIAN TRIATHLETE Australian Triathlete is published 11 times per season. All material in this issue is copyright © 2015 Publicity Press Pty Ltd. All rights are reserved. No part of the contents of this publication may be reproduced without the prior written consent of the Publisher or Editor. Articles represent the views of their authors and are not necessarily those of the Publisher or Editor. CONTACT US Publicity Press Pty Ltd ABN 31 005 490 068 PO Box 8019, Armadale VIC 3143, Australia Phone: (61) 3 9804 4700 Fax: (61) 3 9804 4711 SUBSCRIPTIONS See the subscription offer in this issue or subscribe online: www.oztri.com.au CONTRIBUTORS Contributions are welcome. Anyone wishing to submit material should first contact Publicity Press on (03) 9804 4700 or email: aimee@publicitypress.com.au No responsibility is accepted for unsolicited contributions.

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ADVERTISING For all enquiries or a current rate card setting out rates and conditions, call Scott Llewelyn on 03 9804 4700 / EXT 03 9804 4705 / Mobile 0418 568 597 or email: scott@publicitypress.com.au In Australia, AUD$8.95 including GST is the recommended price only.

SIMPLY FASTER P-SERIES Cervélo Triathlon/Time trial bicycles have won more pro races than any other, and they are by far the most popular bicycles at Ironman and time trial events for athletes of all levels. In fact Cervélo has won the Hawaii Ironman bike count for the last 10 years running. Cervélo Athlete: Caroline Steffen

Photo: Korupt Vision

Cervélo P3. Shimano Ultegra Di2. Mavic Cosmic Elite wheelset. Rotor 3D30 BBright crankset. 3T Aura Bars. $6200 rrp.

Specifications subject to change without notice. Cervelo and Vroomen-White Design are trademarks owned by Cervelo Cycles Inc. or used under license For more information: cervelo.com

Undercover News and launches

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Photo: © Bahrain Endurance 13

The Bahrain Endurance 13 Team 1.

Javier Gomez Noya

ESP

Jodie Swallow

GBR

James Cunnama

RSA

Luke Bell

AUS

Joe Gambles

AUS

Terenzo Bozzone

NZL

Ben Hoffman

USA

Sam Appleton

AUS

Brent McMahon

CAN

10.

Caroline Steffen

SUI

11.

Jan Frodeno

DEU

12.

Daniela Ryf

SUI

13.

Sebastian Kienle

DEU

Bahrain Endurance Team is revealed

he Bahrain Endurance 13 is a pioneering vision unparalleled in endurance racing. With an allstar stable of athletes including Olympic medalists, world champions, and future stars, the Bahrain Endurance Team will race for key long-distance triathlon titles and promote a culture of health and wellness and endurance sporting excellence across the Gulf region and beyond. Bahrain’s Prince, His Highness Shaikh Nasser Bin Hamad Al Khalifa, is the driving force behind the project. As president of the Bahrain Olympic Committee, he has been actively involved in promoting endurance sport in the Kingdom of Bahrain and the Gulf region. The prince has been participating in endurance sport for many years and is an accomplished long-distance triathlete, leading his people by example. “Through this incredible group of athletes that makes up our team, we will all contribute to spreading the culture of triathlon and positive aspects of endurance sport,” H.H. Shaikh Nasser states. The 13 athletes on the Bahrain Endurance 13 elite team are each chosen for their commitment to the team vision, as well as their capability to mentor the next 6

| Australian Triathlete

generation of Bahraini athletes. A further seven athletes have been appointed as part of the Bahrain Endurance Racing Team, including 4-time world champion Chris McCormack who has been appointed to manage the team and overall project. McCormack states, “I am thankful for the trust His Highness Shaikh Nasser has placed in me. Having come through the ranks of the ITU system, attempting to qualify for the Olympics as well as aiming for and winning world championships in short- and long-distance triathlon, I know first hand about the challenges our athletes face in terms of support as they aim for excellence on the world stage. I am also excited to help show young Bahraini athletes the pathways to success in endurance sport.” The Bahrain Endurance Team sets a new standard not only in triathlon, but rivals sporting teams around the world. McCormack continues, “This is not just about triathlon, but about endurance racing in all its forms including marathon swimming, cycling, ultra marathons, and more. The Bahrain Endurance 13 counts among its members some of the world’s best athletes not just in triathlon, but in world sport.”

Chris McCormack

AUS

Eric Watson

AUS

Josh Amberger

AUS

Fredrik Croneborg

SWE

Paul Ambrose

AUS

Domenico Passuello

ITA

David Plese

SLO

Photo: © Bahrain Endurance 13

The Bahrain Endurance Racing Team

RUN LONGER IN THE GEL-PURSUE

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Undercover News and launches

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IRONMAN ANNOUNCES LAUNCH OF IRONMAN UNIVERSITY IRONMAN recently announced IRONMAN

University™, an innovative and intuitive on-line education and certification platform that will offer instruction for coaches and endurance athletes of varying skills and abilities. The program will include coaching certification, coach matching, coaches’ forums and clinics. The key mission of the program is to foster a community of well-trained coaches and athletes who are better prepared to handle the physical and mental challenges of IRONMAN events. Pre-enrolment for the coaching certification will open on May 19 with IRONMAN University officially launching its entire platform in early fall 2015. “As a leader in the endurance industry, we look at IRONMAN University as a platform that ultimately helps ensure that

our athletes are sufficiently prepared to have the optimal experience during one of the most memorable days of their lives,” said Andrew Messick, Chief Executive Officer for IRONMAN. “Our athletes train for an average of six to nine months to prepare for an IRONMAN or IRONMAN 70.3 event and we have a vested interest in making sure that coaches have the knowledge and acumen that is so critical to race day enjoyment and success.” As part of the certification process, IRONMAN University’s core curriculum will be delivered through 11 different modules including topics ranging from IRONMAN history and coaching philosophy, the art of coaching, the development of training plans, the business of coaching and

event preparation to swimming, biking, running, strength and conditioning, understanding exercise science, and sports nutrition. Additional specialised modules will be available at a later date. The basis for the curriculum has been a collaboration of subject experts as well as seven IRONMAN University Master Coaches with extensive endurance sports background and knowledge, who are regarded as leaders in the triathlon coaching world.Master Coaches include Mark Allen, Mat Dixon, Troy Jacobson, Siri Lindley, Paula NewbyFraser, Dave Scott and Lance Watson. For more information, head to http://university.ironman.com and email enquiries to university@ ironman.com

IRONMAN announces new IRONMAN 70.3 triathlon in Brazil

– IRONMAN® 70.3® Rio de Janeiro which will take place on Sunday, October 4, 2015. IRONMAN 70.3 Rio de Janeiro will become the ninth IRONMAN or IRONMAN 70.3 race in South America. “We are thrilled to expand our race series in Brazil with the addition of IRONMAN 70.3 Rio de Janeiro,” said Steve Meckfessel, Managing Director of Global Race Operations for IRONMAN. “Rio de Janeiro will provide our athletes with an unforgettable race experience in an amazing South American city filled with energy and a passion for sports.” “Rio de Janeiro is known worldwide for its natural attractions, beaches and its influence on Brazilian history and culture. In the past few years, Rio has been dedicated to developing its infrastructure, which led the city to increase the number 8

| Australian Triathlete

of sporting events hosted in town, including the Olympic Games in 2016,” said Carlos Galvão, IRONMAN 70.3 Rio de Janeiro Race Director. “We are pleased to announce an IRONMAN 70.3 event in the city where the first Brazilian triathlon took place.” Rio de Janeiro is one of the most visited cities in the Southern Hemisphere and is known for its natural settings, carnival celebrations and beaches. In addition to the beaches, some of the most famous landmarks include the giant statue of Christ the Redeemer atop the Corcovado Mountain, named one of the New Seven Wonders of the World. Rio de Janeiro will also host the 2016 Summer Olympics and the 2016 Summer Paralympics. If you fancy an end of year trip to Brazil, head to www.ironman.com/ rio70.3 for more information and race entry details.

IRONMAN has announced the addition of a new triathlon in Brazil

PredATor Fullsleeve 3.8 Fullsleeve

SonAr Fullsleeve

eQUIP Fullsleeve

S5 Fullsleeve

SonAr sleeveless

eQUIP Fullsleeve

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A wetsuit for every need From the beginning of the Orca brand, our biggest focus has been on how we can help athletes swim faster when they’re in our wetsuits. we are driven to keep innovating and continually improve on what we can offer. we know that not all swimmers are alike, which is why we’ve created a collection that has something to suit every triathlete whether beginner or pro, a naturally good swimmer, or someone who needs more help to get themselves streamlined and buoyant.

THe nATUrAL SWIMMer You are a streamlined naturally strong swimmer who has good body position and technique so are looking for the most flexible suit around to compliment this and make you even faster. THe SWIMMer WHo LACKS STABILIZATIon You have the tendency to roll too muchduring freestyle, particularly over longer distances where you begin to tire. Your core strength is not strong enough to keep your head and spine in a neutral position to make your breathing easier, lengthen your stroke and allow you to employ larger muscles groups so you tire more slowly and would go faster for longer in a balanced body position. THe SWIMMer WHoSe LeGS SInK As a cyclist or runner who’s gotten into triathlon you don’t necessarily carry the natural buoyancy in your body that is going to keep you in a good swimming position. You ideally would like male and female specific buoyancy levels, as you know that naturally women carry more buoyancy in their hips than men. You find yourself having to kick a lot to keep your legs from dragging downward and creating drag when swimming.

ALPHA Fullsleeve

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THIS IS yoUr CHAnCe To GeT yoUr HAndS on one of TWo orCA WeTSUITS!

Orca is giving away two of their cutting edge 0.88 Free wetsuits, the Predator and the Alpha, to two lucky winners. Just answer the questions below, and you’ll automatically go into the running to win one of these technologically advanced wetsuits. QUeSTIon 1 name the revolutionary lightweight material invented by orca for their newest wetsuit range.

QUeSTIon 2 name three (3) benefits of the five-layer construction and heat reflective Titanium coating of the 0.88 free material.

email your entries (with the subject heading: orca Wetsuit Giveaway) to oztri@publicitypress.com.au before 31st August 2015. Don’t forget to include your full name, email address, and contact phone number. Good luck!

Undercover Tri products

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404 Firestrike: Unrelenting Evolution Zipp unveils 404 Firestrike Tubular, and enhances the 404 Firestrike Carbon Clincher. Zipp® are proudly

calling the 404 Firestrike™ Tubular their most technically advanced tubular wheel ever, while also updating its groundbreaking 404 Firestrike Carbon Clincher. The 404 Firestrike Carbon Clincher was introduced a year ago and began a new era of technical innovation for Zipp. The Firestrike platform quickly emerged as Zipp’s launching pad for the best of the best Speed Weaponry. As new designs, technologies and manufacturing techniques

| Australian Triathlete

are proven, they are rolled into new versions of the 404 Firestrike. With its versatile 58mm rim depth, the Firestrike lineup offers aerodynamic efficiency, crosswind stability, durability, and braking performance. Each version of Firestrike has limited availability with Zipp EW manufacturing just four hundred and four (404) wheelsets each for the new Firestrike Tubular and Carbon Clincher. Introducing Carbon Shield™

A key development within the 404 Firestrike Tubular is Carbon Shield™, a new

ply sequence of unidirectional carbon, as well as a new mold-tool design and mold process to achieve optimal laminate properties for a strong and light weight tubular rim. This new process was verified and refined in 2013 during test-riding sessions with top riders from one of Zipp’s UCI ProTeams. These sprinters and strongmen hammered away on prototype wheels built with a variant of Carbon Shield™ on le Carrefour de l’Arbre, one of Paris-Roubaix’ punishing five-star cobblestone sectors. The pros took repeated test runs on the cobbles at race speed, including with lower than normal air pressure, yet the rims remained undamaged. That innovation was rolled into the 404 Firestrike Tubular.

SCODY’S PROFESSIONAL TRIATHLETE SAM APPLETON WINS IRONMAN CAIRNS 70.3 SCODY OPTIMISE A.I.R RACE SUIT AVAILABLE NOW

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Undercover Tri products New features in the 404 Firestrike Tubular and Carbon Clincher:

• Zipp’s ImPress™ direct-print black razor graphic for improved aesthetics and weight savings over traditional decals. • Newly designed titanium quickrelease skewers have a wider more ergonomic handle to provide more leverage for opening and closing. When closed, the lever contours neatly with the frame. • CeramicSpeed® bearings are the lowest resistance hybrid ceramic (ceramic balls and steel races). Smooth rolling bearings put every last watt into moving you toward your goal. • Zipp Valve Extenders by Silca™ provides easy inflation and feature an external gasket for no annoying rattle at the valve hole.

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Zipp’s Firestrike design, which draws on the same rim patent used in Zipp’s Firecrest® wheel lineup, also includes premium performance advancements: • Showstopper™ brake track technology applies a molded in brake track pattern and introduces a Silicon Carbide (SiC) surface for wet weather braking. Showstopper technology delivers greater stopping power in wet conditions than any carbon wheel ever produced, offering braking on par with aluminum braking surfaces. • CFD (computational fluid dynamics) designed Firestrike rim shape provides a 34% reduction in side force while maintaining the aero performance of our Firecrest rims, for the ultimate in aero balance. • Revised ABLC® (Aerodynamic Boundary Layer Control) smooths airflow through more frequent and smaller vortices, providing unmatched stability and control on even the windiest days. • The Zipp 88/188v10 hubset adds torsional stiffness gained through the use of a 2-cross lacing pattern utilizing Sapim® CX-Ray® spokes and precisionset bearing pre-load. That means no bearing pre-load adjustment is ever required. Each 404 Firestrike Tubular includes Zipp black titanium skewer, Zipp valve extender by Silca™, Zipp individual wheel bag and Zipp Platinum Pro Evo brake pads. Carbon Clincher wheel also includes Zipp tube 700c X 23mm and Zipp rim tape 700c X 20mm Available in June

| Australian Triathlete

404 Firestrike Carbon Clincher 1,620g per wheelset 58mm wheel depth 27.8mm max width 24 rear spoke count 18 front spoke count Sapim® secure-lock nipples Sapim® CX-Ray® spokes 88/188V10 2x lacing pattern CeramicSpeed® bearings Available in 10/11-speed cassette body ImPress graphics

404 Firestrike Tubular 1,395g per wheelset 58mm wheel depth 27.8mm max width 24 rear spoke count 18 front spoke count Sapim® secure-lock nipples Sapim® CX-Ray® spokes 88/188V10 2x lacing pattern CeramicSpeed® bearings Available in 10/11-speed cassette body ImPress graphics

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Specialized Pro-Bib with hook (for the ladies!)

Oakley Oakley is excited to announce the launch of PRIZM™ ROAD and PRIZM™ TRAILrevolutionary

new lens technology that makes visibility on the road or trail an issue of the past. PRIZM™ ROAD and PRIZM™ TRAIL features the latest in Oakley lens technology, with the Radar EV Path and the Flak 2.0 frames hosting the revolutionary PRIZM™ ROAD and PRIZM™ TRAIL lenses. The PRIZM™ ROAD and PRIZM™ TRAIL lenses tune colour precisely for optimised vision whilst cycling or running, enhancing the road and trail so you can see obstacles like rocks and potholes quickly and feel more confident as you ride. PRIZM™ ROAD enhances vision in bright light and shadows, while the lenses helping riders spot subtle changes in the texture of road surfaces so they can ride faster and safer by reacting more quickly. The PRIZM™ TRAIL enhances reds and browns with tuned precision, optimizes performance and helps improve safety. The PRIZM™ ROAD and PRIZM™ TRAIL lenses are now available in the Radar EV Path and Flak 2.0 frames.

| Australian Triathlete

Hey ladies, check out these awesome new cycling bib shorts with a hook making it easy work for those toilet breaks along the way. A must have! RRP for these are $219.95 – Head to www.specialized.com.au and grab a set today!

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404 FIRESTRIKE TUBULAR ™

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LIMITED AVAILABILITY, UNLIMITED CAPABILITIES. From the designers of speed comes the 404 Firestrike Tubular, our most advanced wheel, period. All of our latest technologies crafted into one wheel for unmatched aero performance, durability and stability. Also available as a Carbon Clincher. Learn more at zipp.com

www.echelonsports.com.au | info@echelonsports.com.au | (07) 3902 1155

Top Five

Bik es ar e #1 without a doubt!

Giant has been more than just a great brand as the suppo rt from the entire team realm acros s the country exten ds beyon d the Road of profe ssional relati ons. The Trinit y and etry geom racing and ng traini ideal offer bikes fathe r throu gh all conditions and as my grand alway s believed, “nothing like a giant.” He was a little before the social media revolution but I know he meant #ridelife.

Matt Burton ’s stars of Australia One of the rising est Australiantriathlete scene, W g waves with his born Matt is makin and cool style. athletic prowess .au mattburton.com

2011 & 2012 Age Group Ironman World Championship bowls It is a reminder that everything must start somewhere. It is the process that is rich with the belief, that you must first dream it before you can pursue it.

5 18

| Australian Triathlete

Nutribullet Otherwise known as 900w of blended brilliance. Perfecting the perfect shake post session is an important part of any athlete’s day. You can blend anything you desire in this weapon of food destruction.

Coffee Machine I think this is pretty self-explanatory. Coffee is definitely an essence of life.

Mobile phone

g the mobile phon e Witho ut sound ing like a tech torrent, havin ng loved ones close. when home and abroad is a way of keepi list of priorities and as Family has alway s been highe st on my foreign speaking countries in d abroa you have the sport can often e close and the suppo rt phon the g havin or just away on the road, es me to keep family, of leadin g teleco m netwo rk Telstra, enabl e. No matte r how good or anytim by close ones loved and s friend those on the other end bad the outco me of a race or trip may be, al aspec ts of life. dition uncon the of of the phon e are remin ded

Endura Rehydration Performance Fuel contains sodium and potassium at levels recommended for athletes in endurance events. With 20 g of carbohydrates per dose for energy and Meta Mag 速 Magnesium to help prevent muscular cramps and spasms and relieve aches and pain, it is a truly comprehensive rehydration formula. Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.

endura.com.au

END5041 - 06/15

Lemon Lime flavour supplied on course

CHC70335 - 01/15

NEXT GENERATION REHYDRATION

D E E R RISE

THE

text by aimee johnsen | photography by korupt vision

| Australian Triathlete

/// tim reed

Tim Reed is one of the worldâ&#x20AC;&#x2122;s best half iron-distance athletes and will be flying the flag for Australia in the upcoming Ironman 70.3 World Championships. Aside from being a stellar athlete and all round great guy, Reed is quickly becoming one of the top triathlon coaches around. With an inquisitive mind, driven to succeed, this Budgy-Smuggler wearing guy is hard to miss on course with talent impossible to ignore. Aimee Johnsen caught up with Reed to talk triathlon, success, marriage, babies and what itâ&#x20AC;&#x2122;s like coaching one of his biggest rivals.

Australian Triathlete |

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How did you start out in triathlon? I eased into triathlon over a few years as my passion for team sports was waning. CAPTION: times in xxxxx xxxx xxxxx The journeyInbegan 2004xxxx with Ironman xxxxxxx xx x xx xx xxxxx x x x xxxx New Zealand. A good friend talked me into surviving that distance despite having just started jogging a couple of months prior. It would be a little generous to call me a triathlete at that stage, or in the few years following that - I just loved the concept of endurance sports. I did a light sprinkling of races over the years but a good training week was typically six to eight hours until 2007/2008. Is it correct to say that your initial venture in the sport was more about aiding your education? I was studying to become a PDHPE teacher at university and became increasingly fascinated with all subjects that related to sports performance. I was able to undergo Vo2 testing as part of an exercise physiology class and the numbers suggested a lot of potential in endurancebased sports. From there, I started to slowly wind back the typical university lifestyle and become more serious about triathlon.

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You then were a very successful age group athlete. When did you first think about turning pro? Like most young guys, I wanted to race in the pro category as soon as I could. My ego liked the sound of that. However, I was incapable of taking the leap of faith and turning my back on a stable income. It took several years of racing in the pro category before I was training more than I was working for alternative sources of income. Even now when triathlon racing is providing a more than adequate income, I still suck at saying no to other work. I’m working on changing that as you can’t win a world championship and be a good dad

if you’ve got a lot of other things on your plate. I started racing with a pro license in 2010 but I think I started to be a lot more professional mid-2013. Are you surprised at how quickly you have risen to being one of the best in the world? Does it feel like it’s been a quick process for you? It has felt like quite a gradual process. Like watching your child grow up, you see them every day so you don’t really notice them growing up. However, when you see someone else’s child once a year, you’re blown away by the changes. Because the tri media only really takes note of wins or

“I started racing with a pro license in 2010 but I think I started to be a lot more professional mid-2013.” — Tim Reed

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major podium finishes, it’s easy to miss the steady progression of athletes over several years. There have been some backward steps along the way for sure, but overall, my progression has shown a general trend of slow improvement. It’s no secret you have had to work really hard to be in the position you’re in both athletically and financially. Do you think that has made you value the opportunity you have had as a professional triathlete more? Yeah, it was tough growing up on the streets. By age 10 I had killed four people with my bare hands while fighting over scraps from discarded meals. I’m kidding! I did have the most important things given to me on a silver platter - the total love and support of my parents who poured their life savings into giving my three sisters and I a great education and opportunities to pursue our passions. One of my father’s major goals in life was teaching us a good work ethic. If I wanted pocket money, or ‘wants’ not ‘needs’, I had

to find a way to pay for it myself. From the age of 13 until I finished school, I would spend every school holiday period washing dishes in restaurants. So, I think I owe my dad and many years of working fairly mundane jobs, for my solid work ethic and an appreciation of how lucky I am to do triathlon as a job. You are one of the smartest cookies around, a perfectionist (it seems so from the outside anyway!) and an incredibly hard worker. Have you always been a high achiever? That couldn’t be further from the truth I’m not that clever! If I’m interested in something, I tend to remember every detail, but if it’s something I’m not interested in, I can’t learn it to save myself! I was one of those kids at school who would top the grade in one subject and then be at the bottom in another. So, I think I’ve always been a high achiever in the things that are really important to me. As I get older, the number of things I want to do or achieve has increased.

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You are one of the most highly regarded athletes in terms of your professionalism and drive to be better, faster, and to train more effectively. You’re not one to rest on your laurels or accept a path just because others have done so in the past. You have sought out several different mentors and coaches over your journey – is that all part of finding your best? Absolutely. The older and more knowledgeable I get, the more I realise how much I don’t know and need to seek quality advice. Aside from becoming a better athlete, I see myself continuing coaching in

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some capacity post-triathlon and want to learn everything I can throughout my athletic career, be it through my own experiences or through the advice of others. How does one become a Team Reed advisor? One gets pestered until they agree to help me! The two guys I work very closely with each bring unique qualities to the table. Matt Dixon from Purplepatch Fitness has years of high performance coaching experience and a great understanding of how I work as an athlete physically and

more importantly, emotionally. Dan Plews works for New Zealand’s High Performance Sport, as an exercise physiologist. He’s shown an amazing dedication to monitoring my training while providing well-researched, and sometimes unconventional training and nutrition ideas. You started coaching and launched Reed Performance Group (RPG) in the last couple of years. How have you found the balance between coaching and racing? I’ve been coaching much longer than I’ve been racing. I started in various team

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Coach and pupil: Reed and Sam Appleton have a ‘rock solid’ friendship despite being coach and athlete as well as on course rivals.

sports, and ended up focusing more on strength and conditioning for a few years before increasingly becoming involved with triathlon coaching as I got more into the sport. Launching RPG with (friend and fellow pro-athlete) Luke Martin was a way of reducing my highly personalised coaching while providing access for more athletes to quality programs without the expense of a personalised service. We also wanted to employ and mentor other coaches to work for us using the training principles that I’ve found to be successful over the years. It’s been a juggling act but less so than when I was coaching a lot of athletes on a very personal level by myself. As I move into Ironman racing, my personalised coaching will take a back seat to give me enough time to properly manage RPG and provide value for all the athletes who are involved via educational content and training camps, as well as allowing me to focus on my own training and family. You coach one of your biggest rivals in this country (Sam Appleton). Your relationship with Sam must be pretty solid then? Our friendship is rock solid. The coach/ athlete relationship is a little more complex. It’s been incredibly fun and beneficial for both of us to train together

and I’ve gained immense satisfaction from seeing Sam really start to shine. The downside is that Sam is very similar to me in that he’s anxious and questions things a lot. It certainly takes time and energy to coach properly and to try and prepare the athlete mentally for the race ahead. It is particularly hard when you’re racing the same event and even harder to deal with the loss when he kicks your arse! Initially, I just wanted to help out a young guy who was clearly talented but lacked the confidence to move away from the ITU training routine he’d got himself into. I look at the two formats as almost completely different sports in terms of the type of training that is required. In time, I’m sure he’ll have learnt my 70.3 distance training pattern and methods inside out, and will move on to formulate his own training plan. Two kids, a part-time working wife and a focus on Ironman distance racing might require a whole new level of selfishness on my part to continue to progress my own career.

It would be a dream of mine post-racing to work very closely with Sam on achieving a Kona podium or victory. I believe he has all the attributes to excel there one day. Being five years my junior (but five years my senior in training years - don’t forget Sam, you arthritic old war horse!) I hope that I can be his coach for that race, while he helps me with deal with postprofessional sport depression.

I developed the nickname “The Angry Gnome” because of how furious I was in races. — Tim Reed Australian Triathlete |

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Family time: The Reed Family of three, soon to be four, enjoy family time together in Byron Bay.

You have a gorgeous wife (Monica) and son (Oscar), and another on the way. How hard is to juggle your commitments as an athlete, coach and most importantly husband and dad? Monica is smoking hot. I’m so lucky she has a fetish for garden gnomes! 2012 was probably the hardest year for both Monica and I. We were juggling so many things and both had career aspirations that limited the support we could give to each other’s careers. Our son Oscar was a very pleasant surprise. Monica was in the midst of her medical internship and I was in that awkward phase where I was starting to get good enough results in triathlon that I didn’t want to give it up, but didn’t have the sponsorship dollars to justify not working. I can barely remember anything from that year because I was so tired from fitting in training around Monica’s work, my work and Oscar’s sleep schedule. At times, I wasn’t a great person to be around and Monica was incredibly patient and always supportive. Do Monica and Oscar travel with you overseas? Only once previously, as we were limited by Monica’s medical training requirements. However, we’re near the end of that and we’re looking forward to more race trips as a family.

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Australian Triathlete |

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work hard, play hard: Long time friends Tim Berkel (left) and Reed are part of the impressive squad of athletes who live and train in the Ballina/Byron area.

There was a period a few years back where you seemed to be overlooked by many in the sport. At that time, I would regularly say I felt you were one of the most underrated athletes in the world, and it felt like you were being overlooked as the genuine contender that some of us knew you were. Was that a frustrating time for you? Thanks Aimee, I appreciate your belief in me! I think the period you’re referring to was around the 2011/2012 mark. I knew I was getting similar or better results than some of my training buddies who were getting thrown deals left right and centre, but I wasn’t having much luck on the sponsorship front. In retrospect, I was partly to blame because I was spending any spare moments coaching instead of shamelessly marketing myself as I’ve now realised you have to do. I also relied too heavily on a manager to source sponsorship deals for me. In such a small industry, I think it’s crucial to build the relationships personally and then use a manager to work through the contractual details. Regardless of the reasons, I developed a nice chip on my shoulder and started resenting some guys purely out jealousy. Clayton Fettel was a great example. Although he is now a great friend, back

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then he was my main motivation to get out the door and train hard. He was swimming and biking the house down, highly marketable and reaping the financial rewards of some great sponsorship. I resented how he could live the simple life of just training and resting, so much so that at the Aussie 70.3 Championships, my only tactic was to ensure he didn’t win. I might have hindered Clayton’s chances, but I also screwed mine, and we both got beaten by Berkel who paced the race far more cleverly than we did. I developed the nickname “The Angry Gnome” because of

how furious I was in races. Quite ironic, given that my mental strategy for racing these days is all about maintaining a consistent attitude of gratitude It then hard to image that question being that since racing as a professional you have had 22 wins, 20 second place and 12 third place finishes. That’s an exceptional record – you must be proud of your accomplishments thus far? To be honest, I’ve never really thought too much about it. I enjoy the relief and feeling of accomplishment in the days straight

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after a race, but pretty soon the internal pressure starts to mount to perform well again. Hopefully one day I can look back and think, “That’s a decent career” and be satisfied, but I wouldn’t bank on it. Results are not as important to me as feeling like I did my best in a race. That sounds cliché, but I truly believe some of the results I’m most proud of were not the wins. If I make avoidable mistakes or mentally give up, I take a whip to my back for the two weeks following the race. I’m driven by the fear that I will look back and think that I didn’t achieve my potential. I honestly couldn’t

care less if I don’t win a world championship if I could walk way knowing I had given it as good a crack as possible. The 70.3 worlds are just around the corner – will you be racing? Yes, 100%. You were seventh last year and fifth the year before that. Can you talk about those races and what a successful day in Austria would look like for you? I was far more proud of my seventh place in Canada then my fifth in Vegas. In Vegas, I

played it really safe, sat with the front group and then ran reasonably well. Canada was a far more complicated day. Transition boxes (ITU style) were introduced for the first time, and I had to go back in both transitions after not putting gear in the boxes. That helped me miss the front group on the ride. With the legal drafting gap that provides too much of an advantage to be in the group than the far more preferred (and fair) 20-metre drafting rule, it made for a difficult ride. Losing more time in T2 with a return visit to the box, I then turned my back on a safe race and

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In 2016, I’ll start the process of nailing down a good Kona result while keeping my hand in the more important 70.3 distance events. — Tim Reed ran from about 10th into second place for a few kilometres before exploding and hanging onto seventh by the end of the run. I preferred the Canada result because I had a true crack at the podium. It didn’t work out but I would rather finish seventh with a shot at the win, than fourth or fifth while being more conservative. A successful day in Austria will involve me getting to the start line in the best possible shape I can be in, while making

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smart but brave tactical decisions that allow me the opportunity to compete for a place on the podium. What’s next for Tim Reed? Will Kona be back on the agenda? After 70.3 Worlds, I’ll be focused on the lucrative Challenge Bahrain. A nighttime, true non-drafting format race is a very cool concept. In 2016, I’ll start the process of nailing down a good Kona result while

keeping my hand in the more important 70.3 distance events. During some recent sweat testing, Darryl Griffiths and I discovered some very interesting information that will be important for how well I can race in Kona and other Ironman events. I’ve always been very blasé about my hydration strategy in the past but I have a very high sweat rate so I can’t afford to do that anymore. Thankfully, I have a very high tolerance for how much I can take in and can manage keeping my core temperature down quite easily. So, to do well in Kona, I have to not only get to the start line mentally fresher and stronger, but also drink close to twice the amount of what I previously thought was necessary to maintain adequate blood volume. Cheers!

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The Ultimate Challenge Deemed one of the toughest courses out there, Ultraman Australia saw a flurry of activity, and the crowning of new champions. AT speaks to the movers and shakers at this year’s competition. text by Manveen Maan photography by Barry Alsop

Q. When did you first decide to compete in Ultraman Australia? I came across it on the Facebook “Tri Addict” group and thought it sounded like something epic to have a go at. I never expected to get a start having only completed one iron-distance race a few years ago! Was this your first Ultraman? Yes, this was my first attempt. The event has been going internationally since 1983, but this was the first time in Australia. I think it has taken the race director Tony Horton a lot of hard work to get it going out here and it really was an epic event.

he mere details of the Ultraman competition are daunting enough. Distances include a 10km swim, followed by a 145.3km bike ride on Day One, a 275.8km bike ride on Day two, and an 84.3km run on the third and final day. Held from May 9 - 11 in sunny Noosa, the event saw the emergence of Dave Kalinowski as the men’s winner, and Penelope “Pip” Holland as the women’s champion. Qualification for entry is highly contested. At a minimum, the applicant must have finished an iron-distance event during the 18 months prior to the date applications open. The finishing time for the qualifying event must be under 14 hours and 30 minutes. Events that consist of distances that are of at least iron-distance in some disciplines, but not all three, may be considered when combined with other events that contain at least the iron-distance of the discipline missing from the first event. Athletes are subdivided into ten-year age groups, and the minimum age requirement is 21 years for all participants. Aid stations do not play as pivotal a role as they do in other races, since support teams are required throughout the event. Water and limited toilet facilities are available at the start and finish lines of each stage, but athletes and crew should not rely on these facilities being readily available. Once all that is done though, it is all systems go for the athletes, organisers and the crew. We hear from all three about their experiences at this year’s event.

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Dave Kalinowski title: UMOZ Men’s Champion

/// ultraman Australia Fill us is on your preparation – how long have you been prepping? What sort of training was involved and what support did you get throughout your prep (family, friends, coaches)? Since I first heard about the race last year I’ve been building the bike miles as much as possible to give me a great base. I took a break in December and then had a good five month run into the big event. I’ve got a lot of great mates in the sport and they’ve all played a part. Chris Weier at Fitnance helped with my program, and Trent Grimsey really helped my swimming. A bunch of awesome triathletes from the Reddog Tri crew in Brisbane have been pushing me along in all disciplines. I’m also very fortunate to have some great cycling mates. Over Easter, we rode back from Sydney to Brisbane over four days. Without the company of such great nutcases (Maxy, PG, Hoff, Rod and Matt) on these adventures I wouldn’t have enjoyed the training as much as I did. Can you step us through your race – how was each day? From the gun Callan Lloyd took off (I think he’s part fish) and I was trying my best to limit the losses. My transition was a bit of comedy act with my lovely crew helping me get dressed while I was a bit woozy out of the water. I gave it as much as I could to try to chase down Callan and local Sunshine Coast legend Stephen Gage, but these guys were hitting the bikes hard, despite them both being quite crook out of the water, and set a solid pace. I chased as hard as my stomach would let me and only managed to catch Callan when he was having a mechanical drama. Stephen was too strong and I ended the day about three minutes back off him. On Day Two I struggled with some back issues, and suffered through as best I could. Eventually my crew sorted me out with some Nurofen and that let me put down

some more power. With about 100km to go I attacked on one of the climbs and managed to get away from Stephen, who had been putting me under the pump at the front. I managed to end the day with a little lead. I had never run a double marathon before so I had planned a walk/run strategy. I bounced a few ideas off Craig Percival, a legend, who has done a couple of these epic events before and he offered some great insight, which helped steady my nerves a bit. I opted for a run 20 minutes and walk two minutes strategy, which saw me nicely into fourth place early on. Stephen and Robbie Andrews took off at a blistering pace and I was more than a little worried about how that would impact results. They went through the first marathon in 3:15, and I couldn’t believe it when they called the splits. I was 10 minutes back and holding onto a 9-minute lead from the previous day. I was thinking, “these guys can’t keep going at this pace!” but full credit to Gage, as he backed it up with an epic 3:20 second marathon to finish with a 6:35. I gave it my all in the last 15km or so, and my pacers, Andrew Fuller and Ricardo Barbosa did a top job and as they hammered along at about 4:10 pace to try and get home as quick as possible. I ended up crossing the line in 6:42 - seven minutes behind Gage but enough to just clinch the win.

Daryl Allen is 64 y.o and finished looking super strong. Leon Colbert did the Port Mac Ironman the week before and finished Ultraman despite being 17 types of sick! Adam Fox lives in Chillagoe and trained for the 10k swim in a backyard pool with a rubber band holding his legs back! These are just some of the stories - every one of those guys and girls are legends, and the achievement is in finishing. What’s next for you? I’m trying to recover now and then I’ll start all over again to hit the Ultraman World Championships in Hawaii in November. You’re a qualified engineer. How has that aided your career or triathlon training? I’m very fortunate to have had a great education. My parents encouraged and supported me in all my sporting and academic endeavours. Engineering is a great career and it’s given me the ability to fund some of these challenges. What are you recovery strategies like? Rest is a really important part of preparing for such a monster event. After my big milestone weekends, I’d eat and sleep in for a couple of days, so that the body was able to build up again.

Did you imagine going into the race that you would be crowned the first ever Ultraman Australia champion? I had good preparation but I still wasn’t confident about the run leg. I thought I would do fine, but I never expected the win. You had a star-studded support crew in Maxine Seear and your girlfriend Mel Gorman – how important is the support crew in an event like Ultraman? Like all of the competitors, I had a few unexpected issues on the first two days. When I was crook out of the swim and with my back playing up on Day Two, the girls were an incredible help. They went above and beyond what was required. They were up all hours of the night to sort out my food and prepare my gear for the next day, so that I could get a good sleep. In such a long event, that really made all the difference. They took amazing care of me and there’s no way I could have done it without them. What have you learnt from other Ironman/ Ultraman/Olympic competitors? It was awesome to meet so many amazing people that have done really impressive things! Travis Wayth got through the event in a great time and he is battling leukemia.

going for gold: Dave credits his incredible support team in playing a pivotal role in his victory

How would you describe the entire Ultraman experience? Ultraman is not like any other race I’ve ever done. It’s really intimate with the small field of 40 or so competitors. They tell you before it all that the competitors and organisers become your family, which is quite different to other triathlons but by the end of the event it really is true! I have made some great friends, like Rod “Shrek” Smith and Craig Percival, who really inspired me and gave me important advice. I don’t think there are enough positive adjectives to describe the event. What advice do you have for those wanting to pursue Ultraman? Have a crack - you won’t regret it! Australian Triathlete |

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Penelope ‘Pip’ Holland title:

UMOZ Women’s Champion

Q. When did you first decide to compete in Ultraman Australia and was this your first Ultraman? I had seen Ultraman advertised on Facebook and thought I would have to have rocks in my head to apply. On the application deadline day it flashed up on my Facebook feed. On a whim, I threw together a quick resume and submitted it without telling a soul – not even my husband. Later on, a friend rang me and said “What have you done? You have been selected to race the inaugural Ultraman Australia in Noosa”. Then I rang my husband at work and asked for his approval. There was a few seconds of silence but he said that if that’s what I wanted to do then I had to follow my dreams. So I did! Fill us is on your preparation – how long have you been prepping? What sort of training was involved and what support did you get throughout your prep? I think my biggest training week was approximately 32 - 34 hours, which included a wonderful nine hour ride, 40 min run and 3km swim on the Saturday, followed by a double run on Sunday of 3.5 hours in the morning and another 90 minutes at night - I was shattered. I could not have done this without my husband who received many a teary phone call 34

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during a session and would always say the right thing. So many friends helped out and were continually encouraging me, from my early morning swim squad, to going tag team on my long rides. I am lucky to be surrounded by a few very close trusted friends who are also my training buddies. Can you step us through your race – how was each day? On Day One I was so scared as I had never swum 10km in training, but it went by surprisingly quickly, with minimal fuss. We all had an escort paddler near us to guide us through the course and carry nutrition for us. My crew was brilliant, providing me more nutrition as I exited the water in 2h and 53min - they pre-empted my every wish. The 145km ride on Day One was a challenging ride. At approximately 100km I wondered why I was so tired - I had forgotten about the 10km swim earlier that morning! Day Two was always going to be scary for me, as I had back surgery last year and I have never ridden that far before. It was made easier with not just the support of my own crew, but all the other crews who were out there cheering us on. I was very fortunate to have friends travel and literally follow me all weekend. I apologise

to the people of the Mary Valley who may have seen more of my friends than what is considered normal (mankinis - and it gradually got worse). On Day Three I felt stiff and sore at first but as the legs warmed up, I felt more comfortable and by the 15km mark I was in my groove. Unfortunately for me at the 44km mark, I let my concentration slip and just followed another competitor off course for 3-4km and when I returned to

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Champion: Pip Holland has said the whole experience has left a profound effect on her

no matter how much you prepare. In saying all that, I am feeling very blessed to have won, but I do believe that everyone who lined up was a winner for getting there. the course I was highly stressed and not feeling great. This caused me to have a couple of unplanned stops and by 55km I was struggling. Another crew member (Luke Rawnsley) took over pacing and he told me it was time to dig deep. Something clicked whilst running with him and my tempo picked up and I ran sub 5:45 pace for the next 10km, and suddenly I felt fresh. The ice rubdowns from my crew every 2km really helped, though the banana followed quickly by some cola at Perigian did not - it exited very quickly from my body! I made up considerable time and with 7km to go, I just concentrated on remaining in one piece and meeting all my support crew at Noosa Beach for the final 500m run together and crossing the line as a team. It was amazing. When you started on your Ultraman journey, did you ever think you’d be the first woman to cross the line and take away the inaugural woman’s crown? Not in a million years! I trained consistently and knew I had done the work required, so I was very confident I would finish the race off well. Every woman who started the race could have won. I respect them all as the race is long and many things could go wrong

Who was your support crew over the weekend and how did they impact your result and overall experience? I had my husband (Rodney Holland), I could not have done it without him. I reckon he was sweating more than me, trying to second guess my every wish. and mood swing! Luke Rawnsley, my army mate who is new to Ironman racing was an unbelievable navigator and pacer on the run. He ran 25km supporting me only one week after completing Port Mac IM. My darling friend Gabe Kopke who only ever has my best interests at heart is a star. Lifelong friends Rich and Nicola Quirk were also amazing - Rich was a pacer on the run and Nic was helping look after my crew. All of them were my lifeline - it would not have happened without them, and I would not have even gotten to the start line without their support. They were all amazing! You’re an Ironman triathlete normally – has this started a new obsession for you or is it back to just 140.6? I love the way the question reads, “just 140.6”. Now that the pain has faded, I would like to see how quickly I can go over this distance as lots of lessons have

been learnt. I will still be doing some 140.6, but I think I have a new passion, and love seeing where my limits are. What are your recovery strategies like? It was an ice bath straight after medical, then massage, home and into an Epsom salts bath, all while inhaling calories and Oak chocolate milk. I had a good friend give me an extra good massage each night. Since the race I have had three weeks of complete rest and have just started getting back into a routine again. You were in the Australian army previously – how do you think this prepared you for your career in triathlon? It certainly makes racing easier, so to speak. It has given me an edge when it comes to mental toughness. What’s next for you? I’m racing Sunshine Coast 70.3 in September as a lead-in race to Kona in October, then it is rest time! What advice do you have for those wanting to pursue Ultraman? Do it - it will profoundly affect you in a way I struggle to describe. I had said after finishing that I would never do another but that was silly talk! It really is a family and a pretty unique one at that. Ultraman has time cut offs for each day so if you enter, respect the race like no other and do the work. Australian Triathlete |

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Craig Percival title:

Name:

Race director at UMOZ

Mel Urie title:

Q.How long have you been involved with Ultraman? I raced my first UM in Canada in 2013. I managed a third there, broke a few records. I then went on to race the world champs in Hawaii where I got second in 2014 by five minutes. I was very fortunate to meet Tony Horton while racing in Canada - he’s an Aussie who lives overseas but has raced UM and like me, wanted to bring it down under. What is it like being on the other side of the fence now, as an organiser? I feel very fortunate to have crossed paths with Tony and learnt from him in my first race directing experience. I’ve learnt a lot under his guidance. I guess the cliché might be to say it’s very different as an organizer but the reality is its not that far removed. You have your prep which can be filled with all sorts of challenges and then come race days, as an organiser, you have to be able to move your feet quickly to handle the unexpected challenges that present themselves over the course of a three day race. As race directors, one of our key goals was for all our athletes to have an amazing experience. Tony and I feel like we achieved this. How are the preparations different this time around? I spent less time on the windtrainer and more time on the laptop! Tony lives in LA but spends time in Africa and Europe so there were Skype sessions at some odd hours. What is the most exciting/rewarding part of being the organiser? I’ll never forget the sense of relief when we knew our final athlete was going to make it under cutoff. He had an hour to run 5k and smashed it. At that exact same time, I was standing at the finish-line with a Noosa local who pointed out to me that they had never seen dolphins off Noosa beach before. At that point, I knew things could not have gotten any better. Getting all 36

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Crew member

athletes around the course safely plus having an athlete or their crew come and tell you what a truly life changing time they have had, makes all those late nights very worth it. We managed to get some great sponsors like Noosa Tourism, Outrigger and Hyundai, as well as 92 Water, Aquashop, Endura, Amy’s Grains and Noosa SLSC, which made the event that much more exciting. What is the most difficult part about being the organiser? Having two of 37 athletes not complete the course. Unfortunately, our Italian athlete, Giorgio Alessi, got lost on Day one. While we had direction arrows on the 145km bike course and his crew had notes, he missed a main turn and lost time. He missed the day one cutoff by 10 minutes. Rod Smith who has completed Ultraman Wales was also unable to finish the run due to a calf injury but in true UM spirit, stayed out on the course supporting all athletes until our 35th finisher crossed the line. What advice do you have for those wanting to compete at the next Ultraman? Don’t think, just do! It’s a double Ironman over three days. The numbers for each day are very achievable. As an example, you only need to average 23km/h to finish day two’s 275km ride. Day three’s 84km run must be done in 12hrs, that’s 7km/h! If you allow yourself as an athlete to be treated like a pro by your crew, who are usually family or best friends, you will race harder and faster than you have ever done before. Having your peers and crew right next to you for 500km pushes you to a whole new level.

Q. How long have you been involved with Ultraman? I found out about the race five years ago in 2010 when I read about it in a book. I set myself the goal of doing the race in 2014, as I was still new to the triathlon longdistance scene so I figured that I would not have enough experience to train for a race of that distance without injuring myself. As it turned out, I fell off my bike twice in the nine months and broke two bones but it was a good theory at the time! I raced at Ultraman Canada in 2014 and then volunteered at Ultraman Australia in May this year. What is it like being on the other side of the fence now, as part of the support crew? So much fun! I think I had as much fun crewing as I did racing. I went to Noosa to crew for an international athlete from Brunei. He was the first athlete from Brunei to compete and then finish an Ultraman, so that was pretty cool to be a part of. I have crewed for other events before including a 100km run so I had a rough idea as to what was required of me. Each day of the race was a lot longer than the athlete’s day. Our day involved getting up, packing the car, making sure our athlete had breakfast and nutrition to start the day with. We then would stop anywhere practical and safe every 5 to 10kms, stopping more often if needed, sometimes just to check in to make sure he was okay towards the end of the day. At the end, we had to take our athlete home then head off to the petrol station and supermarket to restock for the next day. We would collapse into bed around 8:30pm, then wake up at 4am the next day to start again.

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On the last day, as I was not able to run, the other two took it turns to run alongside our athlete to give him nutrition and generally keep him company as he went along. This helped me when I was racing as well as it gives you great mental support to know that someone else is there beside you, even if they are not talking. Towards the last part of the race, we all ran along the beach together and towards the finish chute. It was an amazing experience and knowing that I’d been a part of his race experience was a great feeling. What is the most exciting/rewarding part about being a support crew member? Seeing someone else achieve their dream and knowing that you played a part in that. The race organisers strongly encourage the crews to run up the finish chute with the athlete - that point makes all of the stress and lack of sleep worthwhile. Such an amazing feeling! What is the most difficult part about being a support crew member? Getting lost! I was the designated driver with two international crew members who were in charge of telling me where to go. It is stressful when you are lost or don’t know the area and are struggling to figure out where you’re supposed to go. What advice do you have for those wanting to compete at the next Ultraman? Do it. It’s amazing! The distances are overwhelming when you look at it, but if you break it down, you only have one transition and you get to sleep between each day which you need, but it also helps immensely with recovery. I’d also stress the importance of having a good crew make sure you have people who can remain calm when you’re not and are very organised. It helps to have people who think logically about what you may need during the race, as well as knowing where things are in the car so that everything is easily accessible. Lastly, it’s also important to work on your mental game. There will be times during the race when you won’t see a lot of people except for crews and maybe one or two athletes so this means a lot of time by yourself and your own thoughts. You will go through dark times, but make sure you tell your crew when you’re struggling as they can help by stopping more often to tend to your needs.

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Australian Triathlete |

Walking on the

Queen K 38

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/// Equality In Tri

Why we need 50 Women to Kona t e x t a n d p h o t o g r a p h y su p p l i e d b y S a r a G r o s s |

n 2014, I earned myself a DNF in Kona. Coming into the race I was tired and run down. My journey to qualify left me dead on my feet, which is pretty much how the race unfolded. I found myself involuntarily walking at Mile 13. It was one of those times when my brain and my body were not in sync. My brain was thinking, “run” and my body was falling apart. While the reasons I ended up in that situation are many there is one reason that stands out above the rest. As a professional woman, I have to race more than my male counterparts in order to qualify for the world championships. While the top half of the women’s field are ‘safe’ from the need to over-race, the women ranked 20+ are left scrambling for points. If our goal is to have the best women in the best shape at the Ironman World Championships, we are failing. The current qualification system for professional athletes at the Ironman and Ironman 70.3 World Championships came into effect in the 2010-2011 season. Since that time, professional athletes gain points by racing around the globe in a best of five system. Those with the most points at the two qualifying deadlines in July and August gain entry to the world championship. In addition, there are some automatic qualifying spots available for past champions and more recently, winners of championship races. Beyond these automatic qualifiers, there are 35 slots available for the women and 50 for the men. As a result of the inequality in numbers, the final qualifier on the women’s side required 4915 points while the final qualifier on the men’s side required 3500 in 2014. The difference? Roughly one full Ironman. So for those women who either did not compete or did not perform in Kona the previous year, racing another full Ironman is required in order to compete in Kona again. This leaves many of us tired and ill-prepared.

equal ground: Sara has long been an advocate for women in tri

Consider this statement by Rachel Joyce in June 2014; If we assume that the top 10 in Kona will, in all probability, get there again the following year, that means there are only 25 other spots open for the following year whereas men still have another 40 spots up for grab. I think this is reason enough to up the women’s field in Kona to 50. Any woman not racing in Kona in 2013, whether that be because they are out with injury, because they are an up and coming athlete or because they have just moved up to long course, will face an uphill battle to get there in 2014. I want see the likes of Julie Dibens and Cat Morrison back in Kona. I also want to see new names shine on the world stage. I am pretty sure the sport wants to see this too. But, is it possible to see these athletes in Kona and for them to be fresh

and ready to contend for the win? If women are forced to race two high scoring Ironman races and several 70.3 in the course of the year, is that a real prospect? This alone is not the only reason that unequal numbers in Kona do not make sense. In recent months, the topic of equality in triathlon has gained significant traction through a large show of support for the 50 Women to Kona movement or 5Q. Led by a group called TriEqual, the movement is for anyone who believes that professional women deserve the same number of slots at the world championships as the professional men. 5Q stands for “50 qualified”. The disparity of numbers causes all kinds of problems, not least of Australian Triathlete |

/// Equality In Tri

which is the fact that it is more difficult for professional women to qualify for Kona. In addition, we have to consider the social, philosophical and moral outcomes of equality verses inequality and what we really want for the future generations of our sport. Equality in sport is not fought and won on the same terms as in other arenas. Arguments for equality between the sexes typically revolve around the idea that men and women are of equal ability. For example, men and women have equal intelligence and should therefore have equal opportunity to vote and be educated. This traditional call for equality can be inadequate when it comes to sport because of the obvious physiological differences between men and women. So why do we want equal opportunity for the professional women? Letâ&#x20AC;&#x2122;s consider what exactly it is that triathlon provides us, as both individuals and as a culture. First and foremost, our sport provides the opportunity to be physically fit and healthy. It provides community, and helps reduce disease and maintain a healthy weight. Sport in general helps reduce depression and other mental health problems and gives us a feeling of well-being. From the socio-economic viewpoint, participation in sport reduces medical costs for families and government and helps increase productivity in any population. I think it is safe to say that participation in sport in general, and triathlon in particular, is good. Professional sport has an entirely different set of reasons and goals. Professional sport is first and foremost, a form of entertainment. Pro triathletes inspire us to reach higher and dream bigger.

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They provide role models for children and young adults. In triathlon, professional athletes are the conveyors of the message â&#x20AC;&#x153;Anything is possibleâ&#x20AC;?. If this is the message, then it has to be equally true regardless of nationality, race, sexual orientation or gender. All people should have equal access to the benefits of participating in triathlon, just as men and women deserve to be equally inspired by elite athletes of their own gender. Likewise, our sons and daughters deserve to have an equal number of role models to look up to. It is this need for fairness that lies at the heart of the #50womentoKona movement. We believe that professional women deserve equal numbers in Kona because of the message that equality sends to the outside world: Triathlon is a sport that supports everyone equally. As I walked along the Queen K last October, I felt both disappointed and dejected. I had won two Ironman races that year. I felt I was good enough to compete against the best in world, but Kona requires a certain level of preparation that cannot be attained by racing one Ironman after another. The longer I walked, the more I saw just how much my fellow pro women are affected by a system that is fundamentally flawed. As triathletes, we have to consider what we want for the future. My daughter is growing up watching both her parents work in a sport that, for the most part, has a very high level of gender equity. She has seen her mum make a living as a professional athlete, which is not something every sport offers to women. The question then is: Why would we continue to allow the inequality of slot distribution in Kona?

速

Sirius

The power of gratitude

ratitude. I have this word tattooed on my wrist, because I believe it is one of the most powerful words in my life. My understanding of the power of gratitude has truly changed my life. It started when I was an athlete. I had put my heart and soul into my dream of becoming a world champion in triathlon. Now this really was the impossible dream: I learned how to swim when I was 23 and looked like a human washing machine doing it. I rode my first road bike at that same time. I had run before, but just sprinting up and down a lacrosse field, chasing after a ball. So, really I had no talent in this sport at all. The problem was, I had fallen madly in love with the sport and wanted nothing more than to devote my life to being the very best that I could be at it. Through years of full-time work, and part-time training, embarrassing mistakes and big gains, I never ever stopped believing that if I put my heart and soul into this goal, one day I could achieve it. Incredibly, somehow I did achieve that goal. I became World Champion and earned the number one world ranking two years in a row. It was an absolute dream come true. The word gratitude came into my life in my first year of ‘winning’. It was 2001 and for the first time, I was starting to see the results I had dreamed about the previous decade. I had worked my body into a powerful machine that was capable of swimming in the front pack in World Cup races, able to bike at the front, and to run away to win races. I had an awesome coach, great training partners, and a mum who had supported my dream since the day I took on this challenge in 1996. I felt so blessed and grateful for the opportunities and abilities I had been given. 42

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I was grateful that even though the dream seemed impossible, I never ever gave up on it. I never stopped believing and those closest to me, didn’t stop believing either. When I started winning races, I was suddenly faced with a great fear – the fear of losing. I had started winning and it felt so good. I felt so complete, motivated and fulfilled. But now, winning became even more important - it was like a drug, I had become addicted to the feeling of being at my very best; the thrill of pushing myself to the utmost limits. At the time my attitude was not healthy. I was being driven by fear, while constantly being worried about losing what I had, instead of appreciating it. I had reached a crossroad and had to decide whether I wanted to keep living my life from a place of fear or start appreciating what I had and celebrating it. I realised then that I was looking at things in all the wrong ways. It wasn’t about winning. It was about being the very best that I could be in training, in every race, and as a human being. It was about focusing on what I had desire, determination, focus and strength and putting it to good use everyday.

The quote that epitomised my motivation was one by running legend Steve Prefontaine: “To give anything less than your best is to sacrifice the gift.” I had that ability and by giving my best each and every day, I was appreciating this gift and celebrating it. I developed an incredible desire to show my gratitude for the blessings in my life, and started looking into all the things in my life that I felt grateful for - my health, my dreams, my beliefs and my motivation. The harder I worked, the stronger I felt. The stronger I felt, the more confidence I had. The more confidence I had, the more others around me believed in my dream. The more others believed in my dream, the more support I felt around me. The more support I felt, the more fearless I became, and the more fearless I became, the greater achievements I could make. I felt the need to show my thanks to the universe for the blessings in my life. Despite the extreme difficulty in getting from point A to the point B at that time, I was grateful for the journey. Every trial or challenge was incredibly painful, but out of every one of those things, something great was always the outcome.

Siri Lindley A world champion athlete herself and now one of the most revered triathlon coaches in the world, Siri enables athletes to become the champions and the people they were born to be. With an ability to see things in people they cannot see in themselves, Siri is driven by a unrivalled passion for triathlon and the people within. http://siri-lindley.com

Siri Lindley Training with legendary coach Brett Sutton was the hardest thing I have ever done in my life. The way he made me face my greatest fears and challenged me to overcome them was torturous at times, but through it all I gave myself an incredible gift – the proof that I am strong. I could do things that seemed impossible! I decided then that my greatest motivation was to express my gratitude for the abilities I had, and the opportunities I had been given to put them to good use. My way of showing gratitude was to apply myself 100% to the tasks at hand every single day in training, and to never hold back. By doing this, I expressed my appreciation for the abilities I had. I valued the strength that I had acquired, and I treasured this amazing life I was able to lead. Incidentally, this was when I started winning races. It wasn’t easy and there were many hurdles to overcome, but when you live with gratitude, you accept that these challenges are opportunities for growth, and are part of the road you must travel along to reach the destinations you dream of. I had, many times in my life been encouraged to use anger, pain, or fear to drive me to achieve more. But this “strategy” was painful, and eventually wore me down. Instead I focused on all the positive attributes I possessed within myself, and used gratitude as my fuel. The more you focus on what you have, not on what you lack, the more you will acquire - whether it is joy, fulfillment, or success. If you focus on using what you have to your utmost potential, you are bound to get more out of it – and it will feel good! Focusing on negative energy can propel you to dig deeper or find more in a given circumstance, but it is not sustainable.

“Don’t ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that.” — Siri Lindley

Those most dear to Siri: Clockwise from above left: Wife Rebekah Keat, Mum Astrid and beloved pooches Sparky and Calvin are with her & Team Sirius every step of the way.

So, focus on your abilities, strengths and what you can do. You can strengthen your weaknesses, overcome difficulties, and resolve arguments. Most importantly, you have the ability to make your dreams come true.

The power of gratitude is undeniable. Hone it, and use it to help you not only achieve your athletic dreams, but to increase the joy in your life immensely.

Australian Triathlete |

tech talk Road Test

ny device that can add to training and racing should be welcomed. Whether it benefits you while riding or analyses data afterwards, this version of the Magellan GPS is one such device. Most of us here in Australia may not know much about the brand, but its parent company MiTAC, owns Navman as well, who are huge in the GPS market. With the Cyclo 500 series Magellan have some offerings to go up against the more commonly seen Garmin Edge units. The Cyclo 500 series includes two versions, the 500 and 505. Both use the same head unit with a massive 3-inch touchscreen display. The 505 is the only one with ANT+ connectivity. For our test we were supplied with the 505HC, the ANT+ enabled head unit with the added heart rate monitor and cadence/speed sensor. RRP for the package is AU$479. 44

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The Features The Magellan 505 HC includes a wide range of features that put it right up against the previously mentioned Garmin Edge 810. It is already preloaded with Open Street Maps and databases including both Australian and New Zealand maps, with the help of Bicycling Australia who have provided some of the best rides in this country. Routes can be added using the GPX files (GPS eXchange format) from sites like Map My Ride. The Wi-Fi connectivity for direct uploads to your devices (PC and Mac) as well as your Strava account is a great feature taking a lot of the hassle out of needing to hook the device up to your

Product:

Magellan 505HC

laptop post ride. Bluetooth smart connectivity is supported as well. Also included is a great tool not seen with other bike computers - the “Surprise Me” feature that calculates a range of rides for when you just can’t decide where to ride. The unit provides a Points of Interest (POI) feature too, as seen in many car GPS systems. This will benefit those travelling or heading into unfamiliar areas to find emergency services, hospitals, bike shops, cafes, ATMs, etc. The link to Shimano Di2 units is a cool feature allowing you to view your gearing and also checking on the Di2 battery levels. I love the ability to link my phone to the unit too, as I’ve missed a lot of calls while riding in the past. Calls can be answered from the head unit and text alerts can be viewed on the screen, ensuring you don’t need to reach into your pockets to find out if the call or SMS is important enough to interrupt your ride. All of your standard features are there including ride time, speed, distance, altitude and calories. The device also features optimised routes for road, city or mountain biking, plus a Shake n Share wireless unit to unit route transfer. As mentioned earlier the 505 HC get the additional ANT+ heart rate monitor and speed and cadence sensor included that doesn’t come with the standard 505.

Reviewed by: The Test Lab Craig McKenzie and Patrick Legge are The Test Lab. Two guys with an obsession for trialling all things related to swimming, riding and running and telling anyone who will listen what they think. Having 20 years each in the sport, they’ve seen the good, the bad and the ugly, but always loved the innovation triathlon brings to the world stage. Craig raced as a professional triathlete, winning 4 National Duathlon titles, and has worked as an exercise physiologist, osteopath and coach, while Pat has built a career running a personal training, massage and coaching business, working with State, Australian and World Champions, including Australian Olympic and Commonwealth squads whilst competing himself.

Inside The Box USB Cable, AC Adapter, Bike Mount (cable ties), Bike Mount (outfront), Heart-rate Monitor (ANT+), Speed Cadence Sensor (ANT+), Quick Start Guide, Warranty (2 years), Registration Instructions

Getting started I’m a huge fan of the white version as it matches my bike perfectly. At 129g, it’s not a small device, as the head unit is 103mm in length and 61mm wide. The benefit of that is a big display and you’ll be hard pressed to find a better screen resolution with any other bike computer. The colour screen is very clear and easy on the eye. Attaching the mount to my road bike was a breeze. I chose the stem mount option using cable ties, instead of the out-in-front mount. As the device is quite long, those with 90mm or shorter stems may struggle with this arrangement. I found the screen was positioned perfectly for me, but I’m sure

Easy to read: The three-inch display makes reading the display a breeze!

an out-in-front option would have been fine as the screen is so large. The head unit engages the mount via a twist on method that gives you tactile feedback to ensure it is safely affixed. From there, starting the device via a single button similar to that on a smart phone, also acting as a home button, is easily manipulated with gloves on too. From there, most functions revert to navigating via the touch screen, which again is quite forgiving with winter gloves.

Setting up the device is very quick due to the intuitive nature of the touch screen. You can get going straight away once you’ve programmed the fields you prefer to view. Up to eight fields can be viewed on the huge 3-inch display, but you can limit it to as few as two if need be. Having a wide variety of fields to view is a bonus, with additional pages that can be scrolled through via arrows on the touch

screen. The display can show two “info” pages, followed by pages for elevation and navigation. Other pages can be programmed to optimise your view of maps, workout, history and also trainer data. Triathletes riding with power will benefit from the ANT+ compatibility to most power meters including SRM, Quarq, Powertap and Stages. The device pairs relatively quickly with the power meter and

Wi-Fi connectivity for direct uploads to your devices as well as your Strava account is a great feature. — The Test Lab Australian Triathlete |

tech talk

Product:

Magellan 505HC

Road Test

Heart Rate

Ride Route

accurately tracks data coming from the cranks. The fields available to view for power include percentage of maximum power, average power (absolute/30sec/3sec), cumulative power, functional threshold power (FTP) and intensity factor (IF).

The Riding After turning the device on, pairing with satellites can be a little lengthy, taking up to a few minutes on occasions, depending on signal strength, which I found to be similar to other GPS devices I used. The device will also take time to pair with the sensors that you have connected. This needs to happen every time you start the Cyclo 505 up, but I’ve found that by the time I’ve switched the Magellan on and wheeled my bike outside, these pairings are usually complete. The ANT+ pairings tended to take a little longer but having accurate GPS information and power data was worth the wait. The more sensors you have though, the longer the process takes. The heart rate monitor strap is the best one I’ve used as it picks up the signal very 46

| Australian Triathlete

Speed

quickly. I usually have issues with registering a correct reading on other heart rate straps but none occurred throughout the test period. Selecting routes is very easy and if you choose this function, the types of roads you take can be programmed. This function is especially good if you need to steer clear of toll ways or gravel roads, etc. Avoiding highways can make the ride a little quieter but also can add time a distance as the routes might not be the most direct. I tended to stick with my tried and true rides for the most part, so I probably didn’t get the full use out the 505, but still plan to get out on the mountain bike in the coming weeks to see what kind of terrain the system maps out for me. One feature I think the 505 lacks is a lap function to help track current sections of your ride when doing specific training

Stats

sessions. This is one area where those looking for more performance related features may tend towards an Edge 810. The screen can be set to keep the backlight on for as little as 15 seconds to keep it on the entire ride. The longer it remains on, the faster the battery will drain. On sunny days I sometimes found the anti-glare screen didn’t quite function as I thought it should, but a touch of the screen to illuminate the data works a treat. I had no issues with the touch screen, apart from the occasional need to press the screen twice to select certain options, despite it already beeping at me, and I liked the audible cues from the screen letting me know when a button has been pressed. Even riding in the rain was no issue with this device. I never rode when the rain was really heavy so I can’t comment on how the touch screen functions under these

The ability to customise training sets and include lap function would be a welcome addition in my opinion — The Test Lab

time will suffer with greater use of the backlight. I also noticed the unit would lose some if its charge when I hadn’t ridden with it for a few days. Charging the head unit was straightforward and could be done with the hour from zero to full.

After the ride Despite lacking some performance features that I had previously been accustomed to, the Cyclo 505 makes up for any shortcomings with how convenient the data is to upload and view later. The device comes with MagellanCyclo Software allowing you to register your unit, get updates for maps and software, and share your ride data with others. As touched on earlier, the Magellan 505 can update to Strava automatically, giving you the ability to analyse the data as soon as the head unit is paired. Other training analysis sites, such as Training Peaks, are also supported. Check with Magellan for other third party compatible sites.

Surprise Me

Summary

conditions. The unit is water resistant to a standard of IXP7, which Magellan says protects it from immersion in three feet of water for 30 minutes. That being said I wouldn’t try to prove this hypothesis. I used the “Surprise Me” function to get a sense of what it’s like and found it quite novel. I wouldn’t use this feature too often but it can be a great tool when you can’t figure out where you want to go as you get an option of three routes based on either distance or time. The unit usually chooses routes going in three completely different directions so you are sure to experience a wide variety of rides and terrain each time you use this function. One function I used the most was the workout mode, which allows you to set the workout by entering your time, distance

and caloric parameters, or use more specific training measures, including power and HR zones. I found that utilising a range of these goal-based or zone-based sessions could cater for most of my bike training. One feature that I feel it lacks was the ability to input your own interval sessions, something that the Garmin systems do allow. The indoor function was a setting that I would like to try out, however a compatible trainer like a Tacx Bushido or Elite Qubo is required to get the most out of this function. HR, power, and cadence can still be viewed in this mode, but the maps options are no longer required. Battery time is estimated at around 12 hours, which is understandable given the quality of the maps and high resolution screen. As mentioned above, this battery

Overall the Magellan 505HC is a great option for all types of cyclists. This can be used as a high quality training device, a great touring unit for road and trail, as well as being a fun option for those looking for new places to ride. The maps and routes provided are second to none, while the screen is clear and easy to read. I didn’t find the size of the head unit to be an issue but some may if they’re used to a smaller GPS. Athletes looking for a comparable performance analysis tool to the Garmin Edge 810 may need to weigh up whether the Cyclo 505 can really meet these needs. The ability to customise training sets and include a lap function would be a welcome addition in my opinion. For the price, the Cyclo 505HC is hard to go past when compared to the Garmin at AU$699, especially when the Magellan is equally spec-ed out from a navigation and routing standpoint. The novel features with the “Surprise Me” function and POI will be a great tool to set this GPS computer apart, as well as the seamless Wi-Fi upload to Strava. This device will definitely put a dent in the stronghold that Garmin has had on the market in recent times. Australian Triathlete |

tech talk

Product:

Beam Bikes

The return of the Beam Bike

eam bikes are back! They’re back, not new. Well they are new too, in the form of the Dimond and Falco brands, but maybe they should have gone with the name of Phoenix, having risen from the ashes of both Zipp and Softride. It is with these two names that our story begins. Many new to triathlon (within the last ten years) would be unfamiliar with the idea of beam bikes. Yes, the name Zipp is well known, but most wouldn’t know that back in the day Zipp built bikes too. The Zipp 2001 and 3001 models are things of folklore and the inspiration behind TJ Tollaksons Dimond brand. The rival at the time was Softride and in particular their Power V bike. It should also be noted that both these bikes were built using carbon fibre, something quite uncommon back then. As far as triathlon is concerned, the history of the ‘beam bike’ started way back in 1990 when Zipp developed their first prototype 2001 frames. Back then, and for the first couple of years of production, Zipp teamed up with Allsop (who developed the Softride beam) to create this new super bike. They had athletes like Greg Welch and Chucky V tearing up the Queen K on them and mainstream newspapers and TV reported on these new futuristic super bikes. By 1993, Zipp had redesigned their 2001 bike around their own beam while Allsop went out and made their own, the Softride Power V. So what did these very unique looking bikes offer and why were they so popular with triathletes? Both the Zipp and Softride offerings touted two main areas of superiority over their competition, comfort and aero dynamics.

| Australian Triathlete

The beam was designed to flex, from a pivot point in the Zipp’s frame, and beam itself in the case of Softride. This flexible beam meant less fatigue caused by road vibrations and a reported improvement in pedal efficiency and power output. The absence of any seat tube resulted in less drag as air only had to travel over one tube as opposed to two. They were also highly adjustable, allowing for very effective positioning for the athletes who chose to use them.

These bikes proved to be very successful underneath Australians with Greg Welch wining Hawaii in 1994 and Jonathon Hall smashing the 1997 World Duathlon field on his way to the World title, while both were aboard a Softride Power V. Top triathletes from ITU specialists (yes, you used to be able to ride a ‘beam bike’ in an ITU race), such as Brad Beven, to Ironman Champions like Jurgen Zach and Lothar Leader were jumping on board. In 1996, Zipp stepped it

up with the introduction of their 3001 frame, a lighter and stiffer version of the 2001 frame. However, with the UCI banning ‘beam bikes’ in 1997, Zipp pulled the pin on their bikes, leaving Softride and a few lesser bands (such as TitanFlex) to carry the torch. As such, the Zipp 3001 and 2001 have become two of the most sought after second hand bikes on the market, very hard to find and worth a small fortune. Meanwhile, Softride continued

developing their range and ironically while other bike manufacturers were moving into the world of carbon they went to alloy. Softride’s introduction of a new beam, being stiffer with a new pivot point,

became the Rocket range while the more compliant older style beam became the Classic range. They continued on for many years with numerous victories and copious amounts of fastest bike splits, often powered by the great Jurgen Zack. By the early 2000s, sales were dwindling and around 2006, Softride discontinued their range of bikes, thus seemingly ending the era of the ‘Beam Bike’. A couple of small boutique brands, such as Pearson and TitanFlex, tried to continue the dream but with the big players out of the picture it was basically the end. So what led to the demise of the ‘Beam Bike’? Obviously the UCI banning the use of them in cycle races didn’t help and with the triathlon market being much smaller 10 to 20 years ago there just wasn’t enough demand. The final straw probably came about when ‘major’ bike manufacturers started to take time trial bike design seriously. They also started to use carbon fiber as a main material in frame construction. Up until this point most time trial bikes were either converted road bikes with round tubes and not much thought put into aero dynamics and or optimal position. They were also made from less forgiving materials such as aluminum or steel. By the early 2000s Cervelo, Giant, Trek, and Cannondale were all making very specific, light, stiff and aerodynamic time trial bikes that were easy to get hold of. With so much competition, the love for ‘Beam bikes’ died out. Until now. Revamped for a whole new generation to fall in love with, the new boys in town are Dimond and Falco. Both have started to deliver their version of the Beam bike to the market place in the last twelve months or so. Almost all major bike manufactures have realised that triathlete’s needs are different than those of cyclists. They aren’t hampered by UCI rules and can be highly adapted to a specific need. As a result, triathlon specific bikes have been

Even though the frame was essentially 13 years old, it tested better in the wind tunnel than most modern bikes... Australian Triathlete |

tech talk introduced and in the process, the beam bike has once again become relevant. The first generation of Zipp and Softride were both very similar. They looked and operated alike. They had a separate frame with a supportive beam attached. Both comfort and aerodynamics were of importance. How does this stack up with the Gen 2 offerings? There are some similarities. The basic shape is very familiar, but while the Dimond is a sleek straight lined, hard nosed race machine, the Falco is an in your face Batmobile-esque, Tron-like rocket. The Dimond is the fruit of many years hard work by TJ Tollakson and Dave Morse and every Dimond bike is designed, built and manufactured in Des Moines, Iowa, and unashamedly based off the Zipp 2001 bikes of old but updated to be lighter, stiffer and more aero dynamic. What is interesting about this venture is that TJ is a

professional triathlete who, in 2010, picked himself up an old Zipp 2001 to race on. Even though the frame was essentially 13 years old, it tested better in the wind tunnel than most modern bikes and helped him go faster. Thus, the idea was born. Both TJ and Dave are engineers and while they have stuck closely to the roots of the Zipp, you can clearly see where the improvement have been made, especially with the beam itself being flatter and less visible to the wind. While the main objective of the Dimond is to be as aerodynamic and fast as possible, they have not forsaken the comfort element which was such an important part of the original beam bikes. The beam on the Dimond is designed to flex between 5 to 7mm, giving a much more compliant ride than many of the traditional shaped time trial and triathlon bikes out there. They

While they may not be everybody’s cup of tea, the new (but old) breed of bikes are certainly impressive to look...

| Australian Triathlete

Product:

Beam Bikes

haven’t left it there though, as the team at Dimond have thought about the travelling triathlete and have made the beam easy to remove and pack for jetting off to a race. The main competition to the Dimond is the Falco. They seem to polarize the triathlon community a lot more than the Dimond with their sharp angles and Tron-like paint designs. Based out of Hong Kong, they are in the heart of carbon manufacturing and have put that to good use, with over 1700 hours of development having gone into the numerous molds and CFD testing. While the basic shape is somewhat the same as the Dimond, Zipp and Softrides, that is where it ends. This bike is a monocoque design, meaning it is one piece, with no separate beam, and as such not a whole lot of flex. This bike has one thing in mind and that is to be very aero and very fast. Using a very stiff monocoque frame without the seat tube has created a very fast, aero frame. In this new age of triathlon specific race bikes the Dimond and Falco have found their niche and have both lined up some very impressive athletes. Jordan Rapp and Jesse Thomas head the Dimond line up, as and the likes of Aussie Paul Matthews head up the Falco line up. Already, other designers are seizing on ideas of old, with the young Aussie pro Jimmy Seear and his business partner Diaa Nour, developing a new bike called the Ventum. This design is very reminiscent of Chris Boardman’s Lotus bike, which he piloted to the 1992 Individual Pursuit Gold Medal in Barcelona in world record time and for the World Hour record breaking ride in 1996. The bike design was subsequently banned by the UCI in 1997, along with several other designs that led most mainstream companies to only produce UCI legal frames and parts. As bike manufacturers continue to see the value in developing non-UCI legal machines for the likes of triathletes, we believe greater innovation and faster bikes can be ours to enjoy. While they may not be everybody’s cup of tea, the new (but old) breed of bikes are certainly impressive to look at and in this era of triathlon specific products, we can only hope both companies remain innovative, and develop new and exciting products.

113 IRONMAN FINISHES... All your triathlon questions answered: Sports Medicine, Physiotherapy, Exercise Science, Massage, Rehabilitation, Coaching & Nutrition.

Image: Delly Carr www.sportshoot.com.au

www.shinbonemedical.com 2/96 Macaulay Rd North Melbourne Vic 3051 Appointments: Julie 9-5 Tues-Fri: 0393295454

Dr Mitchell Anderson M.B.B.S., B.Physio. (hons), B.Sci. (hons), Dip. Surg. Anat. Jason Shortis B. Ex. Sci., Grad. Dip. Ex. Phys., Level 2 Tri coach, Level 2 Strength & Conditioning Charlie Bottero (Masseur)

tech talk Product Spotlight Avail Advanced

PRO

bike Pair the REV with : Livet Helm

text by aT photography by Bec Brindley Photography

he newly released Avail Advanced Pro is smooth, fast and built especially for women riders. For endurance riders this is the machine for you. It is lightweight at just 1750 grams, offers a smooth ride on rough roads with efficiency enabling quick handling

and great control. Comfort is not lost on this machine with an Advanced grade composite frame made with a special carbon lay-up, tuned specifically for women cyclists. Offering disc brake technology, you can ride with confidence and control while inclusions like the D-Fuse seatpost helps to

reduce vibrations off the road and body soreness and fatigue. There is an OverDrive2 steerer tube, which allows precision steering, and the PowerCore bottom bracket helps to improve your pedalling efficiency.

GEOMETRY Size

Head Angle

Seat Angle

Top Tube

Reach

Head Tube

Stack

Chain Stay

Wheel Base

Standover Height

Centimeters

Degrees

Cms

Inches

XS/43.0

70.5

75.0

51.5

N/A

13.5

N/A

42.0

99.8

26.6

S/46.5

72.0

74.5

52.5

N/A

15.0

N/A

42.0

99.0

27.6

M/50.0

72.0

74.0

54.0

N/A

17.0

N/A

42.0

100.0

28.7

| Australian Triathlete

7 2

RRP:

$3,699

3 8 1

SPECIFICATIONS Frame Sizes Colors Frame

Shock

XS, S, M Composite/Purple/Red Advanced-grade composite, Electronic ready Advanced-grade composite, Full-composite OverDrive 2 steerer N/A

Components Handlebar Stem Seatpost Saddle Pedals

Giant Contact SL, 31.8mm Giant Contact SL, OverDrive 2 Giant D-Fuse, Composite Fi'zi:k Vesta, MG rails N/A

Drivetrain Shifters Front Derailleur Rear Derailleur Brakes Brake Levers Cassette Chain Crankset Bottom Bracket

Shimano RS685 Shimano Ultegra Shimano Ultegra Shimano RS785, Hydraulic disc, 140mm Shimano RS685, Hydraulic disc Shimano Ultegra 11x32, 11-speed KMC X11SL Shimano Ultegra, 34/50 Shimano, Press Fit

Fork

Wheels Rims Hubs Spokes Tyres Other Extras

Weight

Giant P-SL0 Disc WheelSystem; 30mm deep, 23mm wide. Alloy Giant P-SL0 Disc WheelSystem; [F] 20h, [R] 24h Giant P-SL0 Disc WheelSystem; Sapim Race Giant P-SL1, Front and rear specific, 700x25

RideSense The most accurate way to determine any bike’s weight is to have your local dealer weigh it for you. Many brands strive to list the lowest possible weight, but in reality weight can vary based on size, finish, hardware and accessories. All Giant bikes are designed for best-in-class weight and ride quality.

1. 3F PRODUCT PHILOSOPHY: Frame is designed by carefully analyzing fit, form and function to create the ideal geometry for female riders with the most innovative frame technologies possible. 2. WOMENS-SPECIFIC LAYUP SCHEDULE: Frame features custom, ultra-lightweight construction tuned for the unique needs of female riders. 3. COMPLIANCE TUNED TECHNOLOGY: Specific composite layup and tube shaping, including ultra-thin and flattened seatstays, a low seatstay/ seattube junction, and thin, slightly curved fork legs combine for a balanced, compliant ride quality and reduced rider fatigue. 4. POWERCORE: A massively oversized bottom-bracket/chainstay area features a fully integrated, 86-millimeter-wide bottom-bracket design. Asymmetric chainstays provide additional stiffness on the driveside and stability on the non-driveside. 5. OVERDRIVE 2: Designed to offer unprecedented steering performance, the system’s oversized headset bearings (1 1/2” lower, 1 1/4” upper) and tapered steerer tube work in harmony to provide supreme steering stiffness. 6. INTERNAL CABLE ROUTING: Frame features unique internal cable porting for sleek, uncluttered appearance and performance. 7. D-FUSE SEATPOST: The proprietary “D” shaped composite seatpost dampens vibration—resulting in a smooth, compliant ride. 8. ADVANCED-GRADE COMPOSITE FORK: A fork and steerer tube constructed entirely using Giant’s Advanced-grade composite for lightweight and superior ride quality and steering precision. 9. DISC BRAKE EQUIPPED: Frame is engineered with disc brake tabs and features a disc brake-specific design for more confident braking in variable weather and terrain.

Australian Triathlete |

tech talk save/spend/splurge Save

Funkita Back Pack Your ideal training backpack, at a large 40L size, this is perfect to pack all your swim gear and personal items into. Featuring multiple pockets for easy access and a heavy-duty base compartment perfect for storing shoes or wet towels, Funkita backpacks come in three great colour combos including Ocean Sun (blue/orange), Pink Shadow (pink/black) and Citrus Punch (orange/black). www.funkita.com

$69.95

$100.00

Splurge 2XU Unisex Transition Bag Engineered from highly durable fabric, this essential travel companion will get your sporting goods from race to race in higher performance style than ever. Multiple zipped sub pockets, mesh drink bottle side pockets and a roomy centre compartment come together to offer an impressive sports travel bag for any occasion. www.2xu.com.au

| Australian Triathlete

Backpacks

$75.00

Spend

Blueseventy Transition bag Nothing beats the original. The Blueseventy Transition Bag sets the bar for a race day pack that holds everything you need without feeling like youâ&#x20AC;&#x2122;re going camping for the weekend. It features a large insulated bottom compartment that separates your wet gear from the large top load section, two expandable side water bottle holders and four smaller zipped pockets for your essential items. Fully loaded, this bag fits all airline carry on requirements. www.blueseventy.com

Product :

Project Max Backpack The max backpack has been designed for max-imum uses while on the go. Multiple pockets mean there is a place for everything and everything is always in its place! www.projectclothing.com.au

KitBrix KitBrix strength comes from its material, craft in construction, stitching and attention to detail. It also uses tarpaulin as the core-manufacturing component, which is known for its strength against the elements, i.e. wind, rain, or sunlight, and its texture, flexibility and valuable qualities for everyday use. As a core ingredient for military and expedition equipment around the world, KitBrix brings high quality tarpaulin to the demanding lifestyle that swimmers, cyclists and runners experience. www.everestsports.com.au

$129.95

$149.95

$160.00

Orca Transition Bag With a pocket for everything imaginable, all within easy reach, the Orca transition bag is hard-wearing and comfortable to carry. It comes with a protective helmet pocket, wet and dry gear compartments, specially lined pouches for electronics and separate expandable shoe sections. A handy high-contrast bright green interior makes contents easy to find so you wonâ&#x20AC;&#x2122;t lose essentials or time. A bag that covers all your needs, the Orca Transition bad is perfect when travelling overseas for races. www.orca.com

Walk The Talk “You can’t have a million dollar dream with a minimum wage work ethic.” That is my favourite quote — well, at least until I find the next one. I’m pretty obsessive about my quotes. You might call it an addiction. Quotes make me feel less isolated, like someone else out there actually understands that I am part of a team. That’s their magic — they filter down circumstance, complication, intensity and conundrums of thought into one precise, digestible statement. I was one of those little girls who lived the lyrics of songs. Every lyric and verse felt like it centred on my love, pain or pride. I felt each wavering, off key line I sang. I still tear up at ‘One Moment in Time’. If I ever get to actually be ‘all that I thought I could be’, I want this bellowing on the finish line. Pure perfection. Quotes, lyrics and mantras are far from a childish eccentricity to me. Throughout my life and especially the hard times, I look to my heroes for words of hope and inspiration. Single liners have directed my life far more than any psychologist, counselling or mind training session ever has. Major life decisions have been decided by a relevantly timed, enigmatic sentence. I understand the antagonistic group of people that find absolutely no added value in quotes. My boyfriend [professional triathlete James Cunnama] is one of them. I’ll play him mantras, quote him heroes, pep-talk his motivations - all things that get me going. He thinks it’s “cute”. The truth is, some people never need to straighten their thoughts out, as some minds are less wayward and more focused. James does get rather animated reciting Green Day lyrics, so maybe there’s a story in that. 56

| Australian Triathlete

There are words people and science people. At school, I was a literature scholar, always underlining words, sentences, paragraphs, and studying people and languages. For me, words evoke emotion that link into experience, memories and dreams. They are powerful mind tools that have the potential to manipulate thought pathways, influence attitudes and consequently change actions - all are integral in elite sport. A good quote has to be specific, innovative and personal. We need simple emotion whilst dealing with pain - no thinking or analysing, just clarity. My quotes usually harbour the same themed concept. My ‘key drivers’ if you like, are pain, effort and being the underdog. While not the current world champion I am an underdog - albeit one surpassing any effort I have ever applied before. I do treadmill sessions in front of the same single quote twice a week. In fact, Siri recently changed the poster and

I asked her to change it back as the new quote just didn’t speak to me. That is what I love about quotes: they can encapsulate a personality, distinguish motivations, give insight into a person’s personality and tell a small part of their history. Some of my past has been difficult, hence the ‘me against the world’ tone of many of the quotes I savour. Dark words fester behind some of my finest moments in racing.

“When it is dark enough, you can see the stars.” Ralph Waldo Emerson Some find use in trigger words - single words that have the potential to link to a memory, an attitude or a technique and refocus effort. When I was a swimmer I used the term ‘relaxed power’ to stop me from ‘muscling’ the water when tired. Siri has two words, gratitude and believe, tattooed on her wrists. This, I guess, is

Jodie Swallow @jodieswallow

Jodie Swallow Jodie Swallow is a world champion, Ironman champion and Olympian. Not one to shy away from an uncomfortable but necessary conversation, Jodie Swallow is guaranteed to keep you thinking. Follow her at www.ifollowtheswallow.co.uk

Jodie Swallow what tattoos are about - a visual reminder to one’s set of key beliefs and principles to live by when life gets challenging. My own heroes are people I channel whilst training: Paula Radcliffe, Mohammed Ali, and Steve Prefontaine were deep thinkers before they were champions. The words they use to speak about running and life are contemplated and considered, and their references to pain and achievement feel relatable. Pain is a universal experience and although we will never know the levels of pain others feel, we can be relatively sure that winning races hurts. To win races means training must hurt, and for training to hurt there has to be some kind of tolerance. Paula Radcliffe is someone with an exceptional ability to desensitise from pain, push through expected boundaries and delve into the untested limits of a human body’s physical tolerance. Paula claims to have a ‘high pain tolerance’. Having run an Olympic marathon on a stress fracture, there is little doubt that she must also possess an accompanying high threshold of will that endures agony.

“Get comfortable with being uncomfortable.” It sounds so easy. I use images of champions who are exactly that comfortable in pain. Images of Paula, Alistair Brownlee, and Jo Pavey are all relatable, ethical and glorious. Siri sees a change in my bounce, a relaxation in my shoulders, an increase in my cadence and when all else fails I channel Katniss Everdeen. The next ‘go-to’ along my timeline of painkilling techniques (and each technique fails exponentially with the level of pain) is the hurt of other people. Running for people who suffer more, or for those whose pain is not voluntary or temporal.

‘You’re not a victim, you’re more like a winner, you’re not in defeat, you’re more like a Queen’ Mary J Blige

Those grieving, those injured, those that need hope - this is a very common motive as not much can usurp the responsibility of performing for another human’s suffering. I have one more pain reserve and it is a very dark place. It is a place that can’t be matched by any kind of physical hurt that I have ever experienced. I try not to go there too much as it is a last resort. In this place, I hear less articulate recitals, memories of abuse, insult and turmoil. One form of pain to mask another pain. I wouldn’t suggest this as a form of pain management as it may not be worth it. A tepid form of using my destructive, recessive thoughts in my training is the use of music. Music is incredibly evocative and select playlists are bound to increase motivation. I dare you to play the Rocky album and not get psyched. I think the key concept here is to establish your drivers in training and what music speaks to you. Some athletes need to feel happy in sessions; others drown their physicality with hard beats and fast rhythms. Musical tastes are as unique as people. I use turnaround songs to remind me of battles I’ve won.

It may be my vivid imagination or my damaged soul, but I run taller and hold my head up higher when this song comes on. I know this article is quite revealing about my personality. I understand that I have revealed many intricacies and complications of a mind nurtured in elite sport and I don’t think I am that abnormal (although this worries James!). I think that life is a series of memories and hope. The more vivid and emotive the past is, the bigger potential it gives to motivate an exuberant and clear future. If quotes, music and heroes can assist the mind to allow the body to perform faster for longer, then surely their perceived banality can be tolerated. Pre would certainly agree.

‘To give anything less than your best is to sacrifice the gift’ Steve Prefontaine

Australian Triathlete |

/// Wheel Women

This is a

Bike Ride t e x t b y Ti n a M c C a r t h y

’m standing near the start line watching the middle-aged couple get ready to take off on their epic multiday adventure. Let’s call them Dick and Jane, all ready with their bikes. Oh, and there’s their friend Mary who had diligently driven them and their gear to the ride start and is now cheerily waving them off. Dick is looking, well, like a MAMIL (Middle Aged Man In Lycra)! He’s a little buff and the lycra is doing a good job keeping that middle aged spread in control. He’s got the carbon fibre bike happening, a souvenir jersey from the last smash-fest with his bike mates in the Dolomites, checked that his Garmin is ready with back-up batteries and he’s pretty happy with the new cadence monitor he’s installed. Jane meanwhile, is looking awkward in her new cycling t-shirt and

| Australian Triathlete

knicks and wondering why she needs so much padding. She’s smiling nervously at Mary saying, “Oh gosh, I’m not sure I’ll make it. I might be a little slow, Dick. Mary, can you meet us with the car at the next stop? I might need a rest.” Poor Dick is rolling his eyes and pretending he’s not with these two amateurs. But Mary, the ever-helpful friend, calls out: “It’s okay Jane you’ll be fine. Oh, and there’s a terrific little craft market at the park where your first stop is. They have lovely woven scarves.” Jane is excited at the prospect and the mere thought of a little retail therapy mid-ride lightens her nervousness. And then Dick gruffly steps in. “This is a bike ride, not a bloody shopping trip!” Oops, did they say something wrong? As I heard that line from Dick I just had to turn away and conceal my hysterical laughter.

This was surely one of the funniest moments I have had at a ride start. In one line, Dick succinctly and completely demeaned Jane’s efforts and sheer guts to even be there next to her partner. I shouldn’t have laughed but I was laughing at Dick and I wanted give poor Jane a hug and say, “You go girl!” I hear this story just about every week at Wheel Women. It comes in different shapes and forms, but each time it is from women who tell me they find riding with their partners not that pleasant, but they still want to enjoy a ride anyway. And I know how they feel because I’ve been there too! Riding with a partner isn’t always a joy, especially when you’re starting out. Each ride can have the potential for tears, arguments, bad moods and even a little bike throwing (I speak from experience on that one). But making that decision to get back on the bike like our friend Jane did, does not need to be an intimidating experience, however I think you need to choose who you ride with. Well-meaning partners may not see things quite the way you do - while they are out to get some Strava segments and a KOM, you just want to have a cruise to the coffee shop. And that’s okay! Probably one of the biggest limiting factors we see at Wheel Women is the

expectation that can be placed on women either from their partners, or maybe even from the community they hang out with. Yes tri-athlete partners, that means you! Just because you want a KOM/QOM doesn’t mean your partner has any desire to get one as well. Maybe they do have a desire to get moving, be active and feel a little less distant from the pursuits you love. But we all need to start somewhere. Before I started Wheel Women, I was in the same boat. While my husband went off and rode on weekends, I’d wait at home for him to return. As our son grew older, he started to join his dad on these adventures and I was left alone even longer as they explored and had fun together. On the occasions I did venture out to join them on my department store clunker I found it an agonising experience. It was too far, they were too fast, they would get frustrated at how slow I was. I couldn’t change gears correctly and I felt like a slug! The more I experienced this, the more I hated riding the bike with them. So what happened to change all of this? Well, during my infamous bike-throwing incident along Beach Road around five years ago, I told them what I thought about their expectations of me when I rode. It was a teary stop, as I stood by the bike on the grassy patch and threw it firmly onto the ground. I refused to go on and I think at that moment, my partner realised I had set out to spend quality time with ‘my boys’ and it all turned sour. I really wanted to enjoy riding beside the beach, and explore the bike paths, but couldn’t do it quite like they did. So, through my blubbering mess, I laid down the rules: I ride at the front and set the speed, I stop when I need to and they stop with me. They make no complaints and they congratulate me for riding further than I had before. Move the clock forward, and now I ride with ‘my boys’ most weekends when I’m not teaching at Wheel Women. Except these days they have been known to tell me to slow down! Okay, it sounds easy. It isn’t. But what it did do was lay down the terms of how my ride was going to be, and that’s what we always tell riders who attend Wheel Women workshops it’s your ride, not anyone else’s! You can wear a t-shirt or your tracksuit pants, you can stop for ice cream and coffee and oh my God, yes you can even go shopping! Riding a bike doesn’t have to be about Strava segments, and racing, or carbon fibre (though a decent bike can be the difference between loving or hating a ride).

Riding a bike is about being outdoors, enjoying the cliché of wind in the hair and sun on your face - riding a bike is a joy! It’s freedom, it’s fun and it’s with friends. One of the things we value the most at Wheel Women is watching women start their ride journey. When we take away all the competitive stuff that surrounds cycling, and allow any question to be asked no matter how silly they think it is, not long after we see them relaxing and discovering the freedom a bike ride can bring. Riding with old friends, or even new found friends who want to try riding is the best possible way to start riding, and get back on the bike. You can stop and enjoy an ice cream together or maybe even explore a new path together, you can chat, you can encourage each other and all the while you won’t even know you are getting some exercise! We see that as the biggest benefit of what we do at Wheel Women. By providing a social environment, our riders turn up for the chat just as much as they come for the ride. But they are getting fitter, riding further, challenging themselves together with friends and having a ball. It’s no race, no contest and they are achieving amazing things! So here’s my advice if you are thinking of getting back on that bike:

Tina McCart

• Remember, this is your ride, and no one else’s. Strava doesn’t matter! • Always remember you are doing this for you • Try to find a friend who might like to head out with you • Start small and just do really short rides together, stop and have a coffee or an ice cream. • Join a cycling program (such as Wheel Women) so you can build the skills you need to feel more confident. • Find a ride group that caters to beginners, but find out their definition of ‘Beginner’ first! • Make sure you have a decent bike. A heavy bike probably won’t give you the best experience! • You don’t need to wear lycra if you don’t want to. Wear what works for you! • Don’t be worried if you just manage to get around the block. We all start somewhere. • It’s okay to go shopping! I’ve watched some of our riders start out riding around the block, and before we know it they are joining in on event rides, and asking their bike buddies to join them on rail trail rides. They are losing weight, getting fit and staying active. Once they may have just sat in the café all morning with friends, bemoaning the fact their partners are off riding. Now they ride to and from the café themselves and get their own rides happening. All it takes is that first pedal! So, let’s get back to Dick and Jane. I saw Jane a few times over the next few days on that epic ride, chatting and laughing with a bunch of newfound female riding friends. She was still in her t-shirt, and looked tired but she was evidently having a blast. Dick was nowhere to be seen - he was probably out, doing his thing, chasing the KOM and having his own little sufferfest and loving it. But you know what, I’ve seen Jane riding around the paths of Melbourne with a few of her women ride buddies. She’s still riding, she’s still wearing t-shirts and she’s looking fit, happy and still having a blast! You GO girl! Australian Triathlete |

| Australian Triathlete

IMAGE OF THE

MONTH photo: Korupt Vision Liz Blachford put on a stunning performance to take her third consecutive IRONMAN Cairns title. In what can only be described as tropical conditions Blatchford nailed all three discipines to take the crown.

Australian Triathlete |

Brought to you by

/// Training Swimming

SWIM

Michael Fox Instagram: michael.fox Facebook: michael.fox.14203544 Web: michaelfox.com.au Twitter: Michael_Fox1

Top Tips (1) (2)

(3)

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Favourite Pre race meal?

I usually have piz za or pasta th e night before. Michael’s Favourite swim session My favourite set is anything long and aerobic based like 400s but that is going to be boring for age groupers. So, this set comes from Peter Clifford from High Performance Tri.

Quick Stat!

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Warm up: 400 Fins 500 Pull & Band (Can add pull buoy if needed) 500 Swim Main Set: (aerobic pace change) 6 x 200 @ 2:40 6 x 200 @ 3:00 6 x 200 @ 2:50 Warm down: 400 Free 50m/Back 50m

| Australian Triathlete

/// Training Swimming

SWIM

Natalie Van Coevorden

Instagram: natalie.vc Facebook: natalievcaustri Web: natalievc.blogspot.com.au Twitter: natalievc2212

Natalie’s Favourite swim session Session: I love swimming in general, so it’s hard to say but normally, I love a good heart rate swim which is 16 to 20 x 100m at your best pace on a 1.40 cycle, or a tempo session 12 x 200m on short rest cycle.

Favou r ite a l? Pr e r ace me

(1)

Top Tips

, ase d dish -b ice r a or I lik e y r isotto nor m a ll mea l . a Th a i

Always go into a swim set with a focus and a proces s you want to work on even in an easy swim e.g high elbow throug h catch

(2)

Change up your swim sets so you do a variety of sessions during the week. Easy, tempo, heart rate, open water session

(3)

Make sure you do race stimulation sessions in a group, a specific swim set or maybe in an open water environment. Get comfortable with being uncomfortable!

Quick Stat!

a k i ng I love b k i ng a n d coo e r s. for oth

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BIKE

Caroline Steffen Instagram: @caroline_xena Facebook: pages/Caroline-Steffen/279128515444985 Web: www.xenasport.com Twitter: @Caroline_Xena

Quick Stat!

o rt e for s p M y l ov new , less i s l i m it are enges l l cha s y a a lw . we lcome

Favour ite Pr e race meal?

Top Tips (1)

work? Are you busy with family and g the wind usin with ng wro ing noth There is re short on you’ trainer a few times a week. If nsity. inte the up time, make sure you keep

(2)

’t like are the Remember, the sessions you don t. A professional mos the rove ones where you imp way to kick off d goo a be can ing) (fitt bike setup a new season. een aerodynamic Find the perfect position betw and comfort – it’s a must.

(3)

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Sush i, Hash Browns or Thai

Caroline’s Favourite bike session Session: My favourite bike session is long ride with a TT in the last hour back home with a run off the bike. The bike ride is about 140km, at a steady nice pace, then pick up your speed in the last hour and TT all the way home. The last hour is much faster than Ironman pace! It’s a thorough session, so it is likely to hurt. Run off the bike at a controlled 10km out and back run, if possible at IM pace.

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BIKE

Matthew Baker Instagram: @_matty.baker_ Web: mattbaker94.blogspot.com.au Twitter: @mattbaker94

Quick Stat!

I c a nnot on m put y r ig ht foota soc k fee l w ith u ncomfo i ng s u ou t p e r rta b le. i h ta k e it off av e to th e l and eft one on p u t If I acc f i r st i dent . soc k a l ly l a be p ut th l l eft e foot l e d ‘ R’ on , it h my off a a s to n d th e l eft come goes on f i r st.

(1) (2) (3)

matthew’s Favourite bike session Session: Strength Endurance efforts (SE efforts) would have to be a favourite of mine at the moment. Previously it was solo TT efforts, and before that was rolling turns with the boys. Basically anything really tough is what appeals to me.

Top Tips

Favou r ite a l? Pr e r ace me

Pi z z a . r beque A b ig b a z a . pi z

When you’re on the rivet, it is especially hard to hold yourself still. So tip number one would have to be, try not to bob your head and jerk your body side to side. For starters it can be dangerous, but it also wastes a lot of energy. Tip number two is again, when you’re going at threshold it’s easy to start to drop your heel. If you don’t have a coach present, it’s hard to keep reminding yourself not to do this but it’s an easy way to lose a lot of power and increase fatigue. Since there are two tips while you’re working, I’ll throw in one for while you’re cruising around in the peloton. Many people hold the top of their bars mainly out of comfort, that’s all well and good on your own or on the front (considering you are gripping the bar not resting your palm on top). When you’re in a pack it can be very dangerous as there are many distractions including conversation . If you lose concentration for a second it can be easy to overlap the wheel in front, hit a pothole or stick on the road and potentially cause an accide nt. If you are uncomfortable on the shifters then you should organise a bike fit. I recommend Dan Bain from OneBody Health + Fitness if you’re a Sydney Sider.

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LC RUN

Katy Duffield Instagram: katyduffstar Facebook: duffieldironmantwins Web: www.katyduffield.com.au Twitter: duffieldtwins

Top Tips

(1) Relax! When you are relaxed your form and breathing can just flow Maintain a high cadence (leg turn over) (2) Run your own race. Don’t get caught up worrying about what everyone else is You can only do what you’ve prepared to do, so as long as you’re willing (3) doing. to put all of your hard work into action, the rest will take care of itself.

Favou r itea l? me Pr e r ace

ludes nc i t a h t h i ngen d r ice! n a Anyth k c ic

Quick Stat!

re ru n! Befo al to e on i v I lo ofess r p a d I beca me I com pletea ete r l a h t m a l u ltr a seve r a nclu di ng th e i thons, r ack U ltr a ! Ke p T ) ti mes (103k m

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Katy’s Favourite Run session Session: 2 hours of fun in the hills and on the trails! This is always done at a steady and consistent temp. I always love getting off the pavement, and getting my nature fix. It’s always a great way to end a big week of training and completely switch of and enjoy the simple act of running. It helps restore the ‘zen’ :)

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RUN

Matthew Hauser

Instagram: matt_hauser Facebook: matthew.hauser.520 Twitter: matt_hauser

Matthew’s Favourite Run session Session: When it comes to picking out my favourite run session, it’s certainly a hard task. Coming from a Track and Field and Cross Country background, running is probably my favourite discipline out of the three… A typical run session would be a 12km run with a 2-3km warm up, 4x 1km effort/1km float, the efforts ranging between builds and best averages and then a good warm down to finish off. Relatively simple, but quality work done right can hold you in good stead for the anaerobic efforts on race day.

Quick Stat!

I wa s a h lons, p l ay e r . t a i r t B efor eu pporte r a n d i ng, m y nn AFL s y u i ng ru een k conti n of goi ng to foot st l i h e h W d t n i ste i i s i ng y m a k day s cons , pr act ll tr a i n i nga n d ev entua Aca de rd a ions y L k c ne it a b B r i sb a g i v i ng i ng th e s wa s befor e y one of m y. Th i for a rgua b l i dua l a l l u p ugh est i n di v … th e to rts th e r e i s s po

Favourite Pre race meal?

Eati ng out on the eve of a race, I predominately scan the pasta men u, one of my favourites being Chicken Pesto Fettucci ni.

Top Tips

(1)

(2)

my training, sh through all of motivated to pu I’m as e. h uc tim e m gate all of th ssions fast. As like a bull at a your quality se to ssions slow and art and not to go se sm sy n en it does come ru ea wh t to ur yo bu nt s, rta Keep s related injurie es that it’s impo es str tim le to tip ds ul lea m as this I’ve been told y single session yourself in ever critical to work t out of it. os m e th Don’t over work t ge to kness, it’s also ssions, be sure g away from sic se yin d ee sta sp d e approached ty an I’v ali ry the qu avoiding inju g plans to suit. important when readjust trainin to ely d m strong an tre a ll ex g we is in g dy. This feeling or goin ining sets. Build Listen to your bo inion on the tra en things aren’t op wh y m ise d gn an co ng re h to w I was feeli with your coac ns, explaining ho racing several occasio on s he . ac ial co nt y n day draft legal se m ort team is es stuff. In moder pp ur su yo ur sist ow yo as kn ll th to wi wi relationship level, you need petitors as this cially at a high your fellow com pe nesses es ow ak kn g, we u tin d yo pe an at m th ork. When co lits or strengths it’s paramount sp n n, ru ru e ry, th sto to Do your homew hi mes down arching race situations it co hether it be rese ss the line. where in most cing as well. W ra l ica to be first acro ct ce ta t an bu ch g le ib cin ss pa po ur st yo be ly e not on tal edge and th ving you a men it all helps in gi

(3)

Australian Triathlete |

1. QANDrA.

Episode Two t e x t b y D r . Mi t c h A n d e r s o n | I l l us t r a t i o n b y s h u t t e r s t o c k . c o m / Ni k o l a K n e z e v i c

hanks for all the questions this month, which I’ve picked mainly travel focussed queries. I’ve just done a tour of duty to Seattle and San Fransisco for work, and the vagaries of time zone shifting really brings training and performance into sharp focus. I’d forgotten just how tough it can be to feel settled in a new city, let alone get the best out of your body on the track. Make sure you shoot any questions to me by the contacts provided below- no question is too silly! There’s no names attached, so feel free to share something you’ve always wanted to know… First up, some general advice before we get to specific medical stuff. Preparations for any exotic location need to start well 68

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before booking a ticket or packing your bag. Have a look at DFAT online for any warnings about where you’re going to (hopefully no RD is setting up a transition in a war-zone…but you never know!) Then which vaccinations may be required which you can search for online (Betterhealth.vic.gov.au) or ask your local GP. They’ll probably just Google it too, so you may as well head along there informed. Lastly, don’t forget you’ll need health/ travel insurance. If you break a leg in the US, things can get expensive. Or worse still, if you break it at the Timbuktoo 70.3 they may lop off your leg while you’re unconscious…so always have the option of first-world helivac care!

Question one: Will Melatonin work to drop me into a new time zone?

No strict answer to this one. Maybe it will…or maybe it won’t work for you. But for starters, what is Melatonin? It’s one of the only hormones I can think of that is actually available over the counter at a pharmacy- every other requires a prescription (the pill, testosterone, so take it seriously - this is a hormone whose primary function is to regulate your sleep-wake cycle. Get some clear advice from your GP on how much to take or use a smart phone application like Jetlag Genie. I’ve had a number of medico’s use this app with good success. Aside from advising about melatonin, it also touches on all the natural behavioural ways to drop efficiently into a new zone. Simple common sense things like: sleep and wake times; when to get some sunshine and when to avoid light; or even taking a nap. Exercise also plays a role in ‘training’ your circadian cycle, so always get out for a session when you wake. Meal timing is also important, so snack when you’re hungry, but try to eat your main meals in the new zoned times.

/// QANDr.A

Question two: What basic medical kit should I carry with me on a triathlon trip?

What basic medical kit should I carry with me on a triathlon trip? If you think about all the things that can go wrong on an international trip, and the vagaries of what may/may not be available from the local pharmacy…this list can get a bit extensive! But there’s a great principle in medicine: “When you hear hoof beats, think horses…not zebras.” That is, common things happen commonly. You only really need to prepare for the common happenings, which are (in my mind) as follows. 1. Chafe/blisters:

Almost a guarantee to happen before, during or after a race! Have some papaya ointment, it’s a great barrier and lubricant for all of the above. The blister blocks/ donuts can take the pressure off these areas of friction (undercarriage, neck, under ams, nipples). As always, apply liberally to potential area’s pre-race!

sure you ask for specific instructions about the utility of what to take and when. Have these instructions written on/in the box. Don’t take it if you don’t understand what its for… 4. Clots:

a simple prophylaxis prior to departure is to take three to five days of half an aspirin daily, then continue throughout your trip until the same period after you have arrived home. This dose makes your platelets less sticky, reducing you risk of a clot. 5. Food poisoning/Gastro distress:

Bugs are everywhere, whether you’re third world or first. Shoot for frequent and thorough hand washing. Gastrolyte sachets and water are the best place to start. An anti-nausea drug (again on script from your GP) is a perfect companion with panadol as a first line treatment. 6. Stings.

Stingose is a great panacea for an itch, but there are a number of preparations that do the same job. Even better, take your favorite insect repellent to avoid the bite in the first place. Stay sensible and have malaria prophylaxis if you need it (do your research). The DFAT website is a good start.

7. Bandaids.

Of all shapes and sizes. You’ll always use one. Especially when you start losing toenails after the race. 8. Your regular medications. Toiletries. Just saying- they’re easy to forget! And they’re the things you actually need. Put the daily medications in your hand luggage with a letter from your GP, so that if your luggage is lost, you won’t be without them.

9. Sex: prophylactics. Herpes and Tinder are a world-wide phenomenon. Ural. 10. Scissors. Nail scissors. You need to prepare your feet for a race.

With all of these questions, if you have a persistent problem- go and see your local GP. They’re a wealth of knowledge and can direct you to a specialist if required. Looking forward to hearing your questions for episode two of QANDrA: @drmitcha (twitter/ insta) and mitch@shinbonemedical.com Thanks Frank, Julie and Andrew for their first up questions.

2. Crashes:

Have a supply of compression bandages, tape, gauze and disinfectant. A triangular bandage can double for a sling or a wrap for an injured limb. Fixomull is a hypoallergic tape that covers road rash and sticks extremely well- providing a great barrier. Alcohol swabs around the area will help it to stick at it’s best. Panadol and anti-inflammatories.

mitch@shinbonemedical.com @DrMitcha

3. Infection:

Could happen with all the stress of training, tapering and going away. Usually this will be an upper respiratory illness. If you have a friendly GP, a script for broad spectrum anti is a good thing for your kit bag. Make

@Drmitcha

Australian Triathlete |

/// performance

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SWEAT Analysing sweat may not sound like the most fun job in the world - luckily we like to get our hands dirty. Tim Reed takes the sweat test and tackles the facts behind the role sweat plays.

arryl Griffith, more affectionately known as ‘Big Daz’, by far less muscular triathletes, arrived in God’s country on a data-collecting mission. The objective: to collect sweat from a group of triathletes who have been putting off analysing our sweat for way too long. So long in fact, that Darryl, with a far greater appreciation of the importance of the above for our racing success finally cracked and funded his own trip north to test our sweat rates. In conjunction with running a successful sports nutrition company, Darryl has spent the best part of 20 years testing athletes’ sweat and helping hundreds of athletes across many sports, dial in a fuelling and hydration strategy to ensure they get the most from their talent and training. Tim Berkel’s man cave was the location of the test. A spacious, tinned roof arena that would easily fit in the five subjects and was likely to be hot enough without any wind to simulate Kona like race conditions. We dragged out our turbo trainers, set up the

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steeds and got ready for a one-hour time trial at approximate Ironman intensity. Pre-pedalling, we stripped off and then did a weigh-in holding the bottles we planned on riding with for the hour. Big Daz applied some sweat patches and we were good to roll. I got the sense I wasn’t the only one who was slightly nervous. Questions were running through my head: “What is my appropriate Ironman pacing?” I held 4.5 w/ kg in Melbourne 2013 when I was fairly well IM trained but didn’t take in any electrolytes and was brought to a halt with cramps 20km into the run. Did I completely

overcook the ride or was it my terrible hydration strategy? At Kona I rode far more conservatively at 4w/kg. No cramping but felt I was far less prepared for a marathon than in Melbourne and didn’t run well. Was it physical preparation, my pacing or my nutrition or hydration plan? Or am I just mentally soft? What if my sweat rate and sodium loss are enormous and that has been the limiting factor? Will that rule out ever winning Kona? You get the idea - I tend to overthink things. After an hour of mild discomfort, the five of us clocked the results below.

Results - 1hr time trial at perceived Ironman intensity. 23 degrees Celsius, 58% humidity. Berkel

Clint

Ben

Sam

Reed

Watts per Kg

3.78 w/kg

Unsure

3 w/kg

3.7 w/kg

4.1w/kg

Fluid Loss

1.2L

1.8L

1.5L

2.1L

Sodium Loss per Litre of sweat

1820 mg/L

1200mg/L

1810mg/L

1630mg

1950mg/L

Total Sodium Loss for the Hour

2184mg

2400mgw

3258mg

2445mg

4095mg

Table 1: Effect of Salt Intake on Sweat Sodium Concentration vs. Sweat Rate

m E q Sod iu m /l it re swe at

HIGH SALT LOW SALT

Sweat rate ml/mi n /s qu a re m et re

Straightaway I could see that using the data to compare between athletes was not going to be all that useful as ‘perceived’ Ironman intensity can be quite different between individuals and even slight differences in intensity will influence sweat rate. However, we can certainly take home a ballpark figure of our own fluid and sodium losses in very hot conditions. Not that surprisingly, the results lend themselves to explain Berkel’s natural ability to excel in Ironman events from such a young age. Particularly in the final 20kms

of the run, Berkel typically starts to shine while everyone else is imploding. Early in his career, Berkel achieved great results with a rather laid back hydration and fuelling strategy and he most likely got away with it because it appears he loses as low as half the fluid of other athletes like myself. In Hawaii last year, a more

regimented approach to his fuelling and hydration combined with his highly efficient biomechanics and a psychological ability to suffer formed a very dangerous mixture. Only a slight slowing of pace with cramps in the final kilometres kept him out of a top five position. In hot conditions, it would seem I lose a lot of fluid and sodium. However, provided I do the adequate acclimatisation, overheating has never bothered me when racing and I’ve won and podium finished in middle distance races with temperatures much hotter than Kona. Overheating and mild-dehydration do not seemed to be linked from the research I’ve read, while skin temperature is the strongest determinant in how hot you feel. What Darryl and I suspect has limited me at times, is straight up dehydration. It’s hard to fight basic physiology and once blood volume gets too low, the body is going to slow down. My problem in the past was that I could never stomach enough fluid to counter my large losses. Then we struck gold: to combat my high sodium loss, I also seem to be able to tolerate a bucket load of sodium. With adequate electrolytes in my drinks, I could ingest and tolerate nearly twice the fluid that I could with water alone, and low electrolyte containing drinks. Even with this knowledge, I still underestimated my electrolyte mix for Kona, where I planned to take in the widely recommended 1200mg of sodium per hour. By half way I had drunk my entire concentrated electrolyte mix consuming more than 2000mg per hour, which foolishly left me taking plain water in the second half and having some minor GI distress and bloating. I suspect those with high electrolyte and fluid losses might be able to ingest a lot more than others, mitigating the

The research would suggest that individuals with a higher sodium intake tend to have higher sodium losses in their sweat. — Chart 1: 1968 but Sigal et al. Australian Triathlete |

/// performance Brought to you by: Table 2: Measured variables in three groups (experimental, placebo and comparison) of triathletes completing the 2001 South African Ironman triathlon Experimental

Placebo

Comparison

Average

Variable

(n=53)

(n=61)

(n=299)

(n=413)

p Value

Age (years)

33.4 (7.4)

33.9 (7.3)

35.3 (8.1)

35.0 (8.0)

0.09

Finish time (min)

758.3 (87.6)

762.0 (100.7)

741.3 (96.7)

745.4 (96.4)

0.14

Pre-race [Na+] (mmol/l)

140.6 (1.7)

140.7 (1.7)

140.5 (1.7)

0.67

Post-race [Na+] (mmol/l)

141.5 (2.7)

140.5 (3.5)

140.9 (2.7)

140.9 (2.8)

0.15

Pre-race weight (kg)

78.2 (9.6)

75.7 (10.2)

76.4 (10.5)

76.5 (10.4)

0.36

Weight change (kg)

-2.9 (1.3)

-3.0 (1.7)

-3.1 (1.3)

-3.1 (1.4)

0.36

Dehydration during race (%)

-3.6 (1.4)

-3.9 (2.1)

-4.0 (1.6)

-3.9 (1.7)

0.16

Post-race rectal temperature (˚C)

37.1 (0.6)

37.4 (0.7)

37.2 (0.9)

0.46

Post-race systolic blood pressure (mm Hg)

112 (13)

109 (14)

112 (17)

112 (16)

0.91

Post-race diastolic blood pressure (mm Hg)

72 (9)

73 (10)

0.59

Values are mean (SD).

detrimental effects of losing more electrolytes and fluid during races than those with lower losses. You may have noticed that the strong electrolyte drink you make the night before a long course event can taste terrible the night before the race. However, halfway through an event, it tastes wonderful while plain water becomes unappealing. The body is one clever machine. The opposite could be equally true. I’ve spoken to a few other pro athletes including Caroline Steffan, who have an extremely low sodium loss and really struggle to digest even moderate amounts of sodium while racing. It would be easy to argue that maybe Caroline has extremely low sodium losses because she doesn’t take in much sodium - the old ‘chicken or the egg’ conundrum. Because we didn’t control how much sodium each of us ingested in the few hours prior to going into the test, we don’t know whether salt intake would have affected our sodium loss. The research would suggest that individuals with a higher sodium intake tend to have higher sodium losses in their sweat (1968 but Sigal et al). I certainly had a very high salt intake prior to the test and consumed an extremely salty electrolyte mix while completing the test. However, the chicken or the egg argument can still be raised. Do I eat a very high salt diet because I lose a lot of sodium? I still haven’t found any definitive information on whether those with higher sodium loss would lose more than those with low sodium loss on the same diet, although I assume there is going to be a natural individual variance. What is supported by hard data is that serum sodium always remains within its critical threshold no matter how much you take in. See the Table:1 from Butler et al 2006 72

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Based off information in Table 2: above, much smarter people than myself such as Professor Tim Noakes, would argue that you don’t need to worry about electrolyte supplementation when racing. However, I would argue that just because the body is clever enough to keep serum sodium the same, doesn’t mean that the brain doesn’t reduce or limit intensity to ensure a dangerous electrolyte imbalance or dehydration level isn’t reached. The anecdotal evidence is overwhelmingly of the opposite opinion, that electrolyte supplementation is beneficial and based off the above sweat test data, I’m even more skeptical that my body could operate well in a hot eight hour event, potentially losing up to 32 grams of sodium without replacing at least some of what is lost. No triathlon article is complete without an N=1 experiment, so I’ll add that after keeping a personal cramp diary for nearly two years, a few factors became very clear as to what affects my cramp potential in training and racing: the first being inadequate salt intake, the second being caffeine consumption and the third being excessive potassium. For those playing sweat tests at home, it’s important to realise that the relatively high wind velocities you’ll be exposed to when cycling, and to a lesser extent when running outdoors, will result in much lower core temperatures and a longer time to exhaustion, than a test completed indoors at the same or a lower temperature (without a fan). We cool down via convection so the faster you move through the air or the stronger the head wind, the better the convection. In short, you’ll be cooler and sweat less. My favourite training principle of ’specificity’ seems like the best move forward for those looking to refine their

race nutrition and hydration strategy. Complete a specific race intensity time trial during likely event conditions on similar race terrain with weigh-ins pre and post session holding the bottles you’ll consume and the bottles you have consumed. If you can include a sweat patch analysis with a guru like Darryl overseeing the procedure, that would be even better. Otherwise, simply trial and error with your electrolyte mixes will likely be the best bet. Start with a high sodium content. If you’re not tolerating it well then lower the concentration and repeat. If you’re having more than you need but tolerating it well, the consensus seems to be that it certainly won’t do you any harm and the body is very effective at removing excess sodium. When it comes to hydration, what works for your friend could be hugely different to what works for you. Take the time to work out what you personally require and don’t let poor hydration undermine months of hard training.

Tim Reed After flirting with triathlon at university in an attempt to keep his impending beer belly at bay, Tim Reed got more serious about the sport in 2007 when he realised he could make a living from it. These days he balances coaching with competing.

BCAA BCAA is an essential complex of Branched Chain Amino Acids which help muscle recovery and provide support for long training sessions. BCAAâ&#x20AC;&#x2122;s are found in the muscle, where they account for approximately one third of muscle protein.

BENEFITS Managing hydration Supports long training sessions Increase endurance Capsule form for easier convenience

Available at:

www.incsports.com.au

INC Sports

@incsports

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Gut Symptoms and Irritable Bowel Syndrome text by Stephanie Gaskell | photography by shutterstock.com

TABLE 1:

Functional Gut Disorders Irritable Bowel Syndrome

efore you say, “I don’t experience gut symptoms” or “This is not relevant to me”, have you ever experienced abdominal pain, bloating, wind, or loose bowel movements in training or racing? Gut symptoms are common in endurance sport and many factors can influence symptoms. Exercise influences your gastrointestinal digestion, absorption and sensitivity, and can influence gut symptoms. Your food and fluid intake can influence gut symptoms. Further to this, some triathletes may have functional gut symptoms or irritable bowel syndrome in their daily lives, which may be exacerbated during training and racing. This article will discuss functional gut symptoms and irritable bowel syndrome and as such, may help and be of assistance to you in improving your training and performance. 74

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Functional bloating

Functional Gut Symptoms and Irritable Bowel Syndrome Some triathletes may be affected by functional gut symptoms or irritable bowel syndrome (IBS). Symptoms such as abdominal pain, discomfort, bloating, wind, altered bowel habits are described as functional gut symptoms. Functional gut symptoms tend to relate to disorders involving the function of the gut rather than being structural. Functional gut disorders can be classified into five main forms according to symptoms experienced (Table 1). However, they tend to all have some degree of overlap and are thought to involve similar mechanisms including visceral hypersensitivity (bowel muscles sensitive to low level stimuli) and having a gut-brain association.

Functional constipation Functional diarrhoea and Unspecified functional bowel disorder

IBS involves chronic and relapsing symptoms including abdominal pain, bloating, excessive flatulence (wind) and altered bowel movement (constipation, diarrhoea) without abnormal pathology and is diagnosed by a medical specialist using specific criteria (Rome III) (Gibson 2012). It is important that a trained medical specialist makes the diagnosis of these conditions, as symptoms are common to other medical conditions. These disorders may be triggered by non-dietary and/or dietary factors. Non-dietary factors may include stress/ anxiety, hormonal influence, medication,

altered colonic motility, abnormal gut bacteria and physical activity. Use of stool bulking agents, anti-diarrhoeals, anti-spasmodics and cognitive therapy are common. Historically, many dietary factors have been considered to be involved including citrus fruits, (insufficient or excessive) dietary fibre, excess caffeine/coffee and alcohol, however dietary studies showing their efficacy have not been convincing. Other food chemicals such as salicylates, amines and glutamates and a high dietary fat intake may trigger symptoms. Dietary intervention may include adjusting some of these dietary factors, however what is now recognised as the most successful evidence-based dietary intervention for the management of these symptoms, is a low FODMAP diet. Developed by researchers at Monash University, the low FODMAP diet is recommended as the preferred dietary therapy for IBS in Australia and its recognition is increasing worldwide.

The low FODMAP diet In some individuals, IBS and functional gut symptoms can be triggered by molecules in food, in particular by poorly absorbed, short-chain, rapidly fermentable carbohydrates. This collection of molecules is referred to as FODMAPsTM, which stands for Fermentable Oligo-, Di- and Monosaccharides And Polyols. FODMAPs include: • Oligosaccharides (fructans and galacto-oligosaccharides (GOS)) • Disaccharides (lactose) • Monosaccharide (fructose in excess of glucose) and • Polyols (including sorbitol, mannitol, maltitol, xylitol and isomalt)

monosaccharide units. Therefore they will always be fermentable in the colon and a certain amount will always cause symptoms. In people with IBS, symptoms are reached earlier than those with a healthy bowel. FODMAPs are found in everyday foods such as milk and yoghurt, wheat, apples, pears, onions, garlic, some stone fruits, and more importantly for triathletes, in some sports drinks, gels, bars and other supplements. For a comprehensive list on what constitutes a low FODMAP diet please refer to the Monash website http://www. med.monash.edu/cecs/gastro/fodmap/.

FRUCTOSE FODMAPs do not cause irritable bowel syndrome or functional gut symptoms per se; however restricting them provides an opportunity for reducing symptoms in susceptible individuals. FODMAPs share three common features, they are: • Poorly absorbed in the small intestine • Small, osmotically active molecules • Rapidly fermented by bacteria in the gut A significant trigger for IBS and functional gut symptoms is luminal distension of the distal small intestine and colon. This distension may also influence gut motility. FODMAPs are important dietary factors that can influence luminal distension. Reducing these dietary components reduces the type and total amount of gastrointestinal gas produced and the osmotic load exerted, contributing to reduced distension and pressure in the lumen.

Fructose is a monosaccharide found in three main forms: • Fructose (present in fruits and honey, high fructose corn syrup) • Disaccharide sucrose (glucose + fructose) • Fructans, a polymer of fructose with glucose as terminal end (present in some vegetables and wheat products) also known as Fructo-Oligosaccarides (FOS) and Inulin Free fructose is normally absorbed across the small intestine via two mechanisms: • A glucose-independent pathway • A glucose-dependent pathway In people who have fructose malabsorption, they have an impaired glucose-independent pathway, and therefore must absorb fructose with the aid of glucose via the glucose-dependent pathway only.

FODMAPs can be classified into two groups: • Some FODMAPs are partly absorbed. -- Fructose, Lactose, Polyols Absorptive capacities will vary in individuals, so symptoms will also vary. These FODMAPs are described below. • Some FODMAPs are poorly absorbed in everyone. -- Fructans, Galacto-oligosaccharides Fructans and Galacto-oligosaccharides cannot be absorbed in the small intestine at all as human beings lack the enzymes to break them down to their component Australian Triathlete |

/// nutrition Brought to you by:

Fructose malabsorption, a disorder of impaired intestinal absorption of fructose is a normal phenomenon occurring in approximately 34% of the healthy population and in approximately 45% of people with IBS (Barrett et al 2009). Fructose is a rapidly fermentable and osmotic sugar and if poorly absorbed in the small intestine, it can contribute to luminal distension in the small and large intestine and influence symptoms of IBS and functional gut symptoms. There is large variation in fructose absorption in individuals and exercise may influence absorption. In people who have fructose malabsorption, excess fructose (that is when fructose is present in greater amounts than glucose) is a FODMAP. People with fructose malabsorption do not need to avoid all fruits and foods that contain fructose, it is usually only a problem when excess fructose is present. For some, large amounts of fructose (even if in balance with glucose, referred to fructose load) in a sitting may trigger symptoms. As mentioned individual sensitivity to fructose malabsorption exists and it is important that the affected individual work out and manage their individual tolerance.

Whey Powder

ry aware of You should be vein conditions l a st te in ro st a g any nces and and food intolera plan ahead.

How is fructose relevant to triathletes? Triathletes may have a high dietary fructose intake due to their higher energy intake needs compared to the general population. As every individual has a different capacity to absorb fructose it may only be when high dietary fructose intakes are reached that it may influence gut symptoms for the triathlete, if they are susceptible to symptoms. A high dietary fructose intake may occur in a triathleteâ&#x20AC;&#x2122;s daily diet or mainly during exercise where sports gels, lollies and drinks, which can consist of fructose, are commonly consumed. Sports nutrition guidelines recommend approximately 90g carbohydrate per hour (2:1 glucose to fructose ratio) for endurance exercise >3hrs (Jeukendrup 2010). Sports nutrition companies have taken this information on board and adapted some of their sports nutrition product range (gels, drinks, bars) to include this e.g. adding fructose into their products. 76

| Australian Triathlete

Some recent observational research shows that endurance runners are not able to tolerate these high carbohydrate intakes during running, experiencing gut symptoms (Costa et al. 2013; Costa et al. 2014).

Lactose Lactose is a disaccharide made up of glucose and galactose, and is found in cow, sheep and goat milk. Lactase is the natural enzyme required to digest the sugar and lactose in the small intestine. Some individuals do not produce sufficient enzyme to effectively digest the sugar. As such, lactose intolerance can also be called lactase insufficiency or lactose malabsorption. Malabsorption of lactose can contribute to lose bowel movements, abdominal pain, bloating and wind. High lactose-containing foods are milk, yoghurt, ice-cream and particular soft cheeses. Depending on the individualâ&#x20AC;&#x2122;s sensitivity to lactose intolerance these should either be avoided or reduced in the diet in order to help prevent symptoms. However, hard cheeses (cheddar, edam and parmesan cheese for example) contain minimal amounts of lactose and are usually tolerated.

How is lactose relevant to triathletes? Again triathletes may have a high dietary lactose intake due to their high-energy intake needs. Each individual will have his or her own tolerance intake. Some individuals will not be bothered by symptoms whereas others may. The triathlete with lactose intolerance needs to consider not only their everyday dairy intake (milk, yoghurt, cheese etc.), but also whether they are consuming sports supplements that contain lactose. Sports protein powders and bars commonly contain whey protein isolate and concentrate. Whey protein isolate (WPI) and concentrate (WPC) may or may not contain lactose. This depends on the amount used and the quality of the powder. The higher the concentration of protein (e.g. in a high-quality WPI powder), the less lactose there is in the formulation (as these

products can be up to 99% protein, leaving very little margin for lactose to be present). It is advised that individuals assess their own individual tolerance. Lactose-free cow’s milk, soy, and rice milks are suitable alternative lactose free sources of calcium, protein and carbohydrate, which are important nutrients for post-exercise recovery. Additionally, soy based and lactose free yoghurts are available. People suffering from lactose intolerance may also purchase LacteezeTM chewable tablets (available from health food stores and pharmacies) which can help breakdown lactose. These offer a practical solution for triathletes who are travelling and find it difficult to

Stone fruit

in sports products such as protein powders, bars, gels, electrolyte tablets, lollies and chewing gum. Products containing polyols may contain the label excess consumption and may have a laxative effect. How are polyols relevant to triathletes? As with fructose and lactose regarding dietary intake and individual tolerance similarly this can occur with polyols. Fructans and Galactooligosaccharides (GOS) Fructans and galacto-oligosaccharides (GOS) are malbsorbed in everyone and it therefore depends on whether the individual is susceptible to symptoms. Fructans and GOS can be found in wheat based foods and products (bread, pasta, cakes, biscuits), barley, rye, onion and garlic. How are fructans and GOS relevant to triathletes? As with the aforementioned FODMAPs it depends on an individual’s tolerance level and susceptibility to symptoms. If triathletes are sensitive to these dietary components there are a number of dietary changes involved.

Implications of the low FODMAP diet for the Triathlete

purchase lactose free alternatives. LacteezeTM liquid drops are also available to assist in the digestion of lactose in liquid supplements for those triathletes who enjoy a post-run shake.

Polyols Polyols are slowly absorbed by approximately 30% of the population with no or minimal adverse effects concerning these malabsorbers (Barrett 2013, Yao et al 2013). The two most commonly occurring polyols in the diet are sorbitol and mannitol. Of note is that individuals with IBS although they may absorb polyols can still experience adverse symptoms relating to the fermentative and osmotic effects of the sugars in the small intestine (Yao et al 2013). Polyols can be commonly found not only in particular foods such as stone fruits but

Gut symptoms are common in triathletes, which can impact on training and performance. For the triathlete with IBS or functional gut symptoms, a low FODMAP diet may help manage symptoms leading to a positive impact on training and performance. It may be that you only need to look at adapting your dietary FODMAP intake during periods of heavy training or competition when gut symptoms are affecting you. The effectiveness of a low FODMAP diet on gut symptoms in studies has been based on a qualified dietician providing dietary advice and support and therefore, it is recommended that this occur in practice. A low FODMAP diet should be tailored to each individual and their sensitivity. It does not need to be followed strictly long

term and it is advised to include FODMAPs in your diet where able and tolerated as they can be good for your health. It is not recommended to self-diagnose and restrict your diet without qualified health support. Triathletes should be very aware of any gastrointestinal conditions and food intolerances they have and plan ahead in order to help them perform optimally in their sport. The Low FODMAP diet involves fructans, galacto-oligosaccharides, lactose, fructose and polyols restrictions that vary from person to person. Speak with your qualified sports dietician experienced in the Low FODMAP diet for individual guidance.

Further Information on IBS and a LOW FODMAP Diet www.med.monash.edu/cecs/ gastro/fodmap/ - information about the low FODMAP diet and useful resources can be ordered such as a low FODMAP resource app available on iPhone, iPad and Android www.nutritionstrategies. com.au - information about gut symptoms in endurance athletes, supplement resource on low FODMAPs and gluten free, some recipes that are low FODMAP by ingredients and gluten free Sports Dietitians Australia – fact sheets for general public including www.sportsdietitians. com.au/content/2535/ TheLowFODMAPsDiet/

Stephanie Gaskell Stephanie (BND, APD) is an Accredited Sports Dietitian, has a Diploma in Sports Nutrition, and is the Director of Nutrition Strategies.

Australian Triathlete |

Cooked Buckwheat FROM THE

e Kitch n of MARGARET MIELCZAREK

with Nut Cream and Fruit Ingredient s 1-cup buck wheat 1 green apple 1-cup froze n mixed berri es 1-cup cash ew nuts 1-cup Brazil nuts 1 800g tin pears 1-2 teaspoons of vanill a essen ce Seas oning to taste:: groun d cinna mon, LSA, chia

Margaret

Method Buckwheat 1. Place 1-cup buckwheat and 1.5-cups water into a saucepan. 2. Put onto stove on medium heat. 3. Add in approximately 1 tablespoon butter or Extra Virgin Olive oil. 4. Add in salt to taste. 5. Bring to a boil and set aside. Apple 6. Mea nwhile, peel (optional) and chop the green apple into strips, place in a small saucepan, add in approximately 1 /2 -cup water and sauté until the apple slices are soft. 7. Set aside. Nut Cream 8. Drain pears in a colander. 9. Add drained pears, nuts and vanilla essence into a blender. 10. Blend until a thick cream develops.

eing intolerant to gluten, I’m always on the hunt for delicious tasting gluten-free recipes to try out in the kitchen (gluten-free doesn’t automatically have to be taste-free!). While at my mum’s the other day, she gave me a super quick, easy and tasty breakfast recipe that one of her friends had shared with her recently. One of the great things about winter and winter training is the warm breakfasts you can enjoy before or after training. And let me tell you - this breakfast recipe does not disappoint! The main ingredient in this recipe is buckwheat, a gluten free pseudo-cereal. Buckwheat is perfect for athletes, whether you can enjoy gluten or not. It contains antioxidants, such as rutin, which has anti-inflammatory properties. It’s also a good source of soluble and insoluble fibre (important for gut health) and a great source of B-vitamins, iron, magnesium and potassium.

| Australian Triathlete

To Serve 11. Place cooked buckwheat in a bowl, top with nut cream, apple and frozen berries. 12. Sprinkle with ground cinna mon, LSA and chia to taste. Enjoy!

Margaret Mielczarek is a triathlete and has an APD, AN, and AccSD.

GLUTAMINE Glutamine is a valuable and abundant amino acid found in muscle tissue. During intense and strenuous exercise it is easily depleted. Glutamine supports immunity and digestive health after periods of physical stress.

BENEFITS Supports muscle repair after exercise Helps maintain plasma glutamine levels during periods of physical stress Glutamine is involved in protein synthesis and the production of other nutrients

Available at:

www.incsports.com.au

INC Sports

@incsports

/// Sponsorship Consultants

Show Me The Money t e x t b y Vi c k i e S a u n d e r s | p h o t o g ra p h y by w w w. s h u t t e r s t o c k . c o m . a u

here is an abundance of sponsorship available to athletes in Australia, and it’s my experience and belief that making the right connections and giving back to sponsors is key to connecting with awesome sponsorships! You don’t need to be winning loads of races or even racing at the major Ironman and Triathlon events to get sponsored, because it’s really not about how good you are at your sport! When a business engages in a sponsorship with you, it’s because they can see valuable return on their investment and it’s the activities off the sporting field that really offer the most value to them.

Understanding Sponsorship It’s really important to understand what sponsorship is and what it isn’t! It isn’t about getting something for free (that is called charity) and while it may be appealing on some levels, you would be missing out on a host of benefits that sponsorship offers. So what is sponsorship? It’s a mutually beneficial relationship where a business provides product, service or finance in return for commercial benefits such as endorsement, promotion and media coverage for their brand. There are many types of sponsorships and despite what you may hear, people saying there is more than enough to go around. Businesses in Australia are starting to understand just how powerful sports sponsorship can be and the direct benefits they receive from these relationships. 80

| Australian Triathlete

Why do companies sponsor? Companies offer sponsorship basically to increase profit. Isn’t that why businesses exist? All companies have money to spend on sponsorship (they may currently spend it on advertising and marketing), particularly those companies who have recognised that it can be a powerful marketing and advertising medium. As such, these companies have budgets allocated for sponsorship. Unfortunately, some companies still think sponsorship and charitable donations are one and the same, but the culture is changing thankfully, so these companies are a minority. There are many reasons for companies to engage in sponsorship of athletes, which typically fall into the categories of marketing and advertising. Here are some of the main motivators for sponsors: • Increased Brand Awareness and Loyalty • Increased Sales and Traffic • Community and Public Relations • Testing and Launching New Products and Services - what better testimonial for a company to have than an athlete, who has tried, tested and can now wholeheartedly endorse their product or service.

Benefits of sponsorship for athletes We all know that triathlon can be a very expensive sport. Combine that with the seemingly endless hours of training across the three disciplines, and it can put some serious financial, and emotional pressure on not only the athlete, but those around them. There are so many benefits to being a sponsored athlete (and we will explore some of the unexpected benefits in the coming editions) but here are typical benefits you can expect from being sponsored: • Covers the costs of being an athlete • Frees up your time: not having to work so many hours each week means you can train (and recover!) more, and be able to travel to competitions and events • Reduces stress from not having to work so hard and not knowing whether you will be able to afford to attend an important competition, or if you’ll have to borrow money from the bank or family • Allows you to use the products and services of your choice rather than opting for a cheaper, inferior option or as some athletes I know, skipping things like massages and physiotherapy altogether because they simply can’t afford it! • Greater network and opportunities

/// Sponsorship Consultants

The money, products and services are all out there for us, we just need to know how to connect with it the right way.

Vickie Saunders

Three Phase approach My proven approach to sponsorship is that it’s a relationship. We break the process up into three phases - Obtain, Maintain and Retain. The Obtain Phase is also referred to as the ‘pain phase’, because it is the most challenging phase in many ways, and is the stumbling block of many sponsorship seekers. You can really make a great impact on your sponsorship seeking efforts in this initial phase. This is the phase where you develop a budget, identify potential sponsors, develop an engagement strategy, prepare sponsorship proposal documents and pitch your sponsorship requests to key sponsors. The other two stages begin to involve the sponsors, and focus around creating and developing great sponsorship relationships and delivering on what you have promised to your sponsors. They are when things really take off and your sponsorships develop into valuable and mutually beneficial relationships.

Always keep in mind the bigger picture – look to obtain, maintain and retain. Your goal is to develop lasting and mutually beneficial sponsorship relationships. This is one of the reason contracts are important - in case there is any need to clarify your obligations and offerings promised to your sponsor, and can be renegotiated annually or as required. You may have some clear ideas about your plans for the future and you can discuss this with the sponsor at the outset.I believe almost any athlete can get sponsorship, and if they form good relationships with their sponsors by delivering on what they promise, they can create long lasting, valuable sponsorships. It’s really not about the sport or your level of ability within that sport. It’s about what you can offer your sponsors and you already have so much to offer. Thinking outside the square is going to be your key to success.

Top 10

Sponsorship Tips 1.

Give yourself plenty of time to engage sponsors - at least 3 months!

2. Treat sponsorship as a business relationship.

3. Spend time figuring out exactly what you need sponsorship for.

4. Research potential sponsors and only align with brands that are a good fit.

Vickie launched The Sponsorship Consultants in February to provide resources and consultancy to athletes of all levels seeking sponsorship. Over the past 3 years Vickie has engaged over $190,000 of sponsorship for her partner and adventure runner Richard Bowles, and has developed a successful approach to sponsorship. She shares her knowledge with athletes through seminars, her book ‘Sponsorship for Athletes’ and her resource and consultancy programmes, all of which empower athletes with the skills, resources and knowledge to engage their own valuable sponsorship.

5. Find out what your sponsors want by asking them.

6. Offer great benefits to your sponsors and make sure you can deliver them.

7. Create a team of people who want to support your goals.

8. Get organised and stay organised.

9. Maintain communication with your sponsors and seek feedback at least once a year.

10. Always look for opportunities to offer more benefits to your sponsors as this will benefit you too!

I am passionate about empowering athletes with the knowledge, skills and resources to engage great sponsorship and embark on their own amazing adventures. Australian Triathlete |

What is happening over winter text by Julie Tedde

n a series of articles last year we discussed the importance of changing your routine and addressing any limitations or areas you wish to improve on. Strength plays a large role in this and winter is generally a great time of the year to work on this, no matter where you live in Australia. So let’s discuss what else, as a multisport athlete, you can do over the winter months that will benefit you as well as add some enjoyment into your training and racing.

| Australian Triathlete

Trail running There are now endless numbers of trail runs on offer. What is attractive about these is that you can compete both as an individual and as part of a team. Many groups make a weekend of these events, that are often run over multiple days so that there are various distances for all family and friends to compete in. Benefits of Trail training and racing:

• Unpredictable surfaces – often the courses or areas have varying surfaces such as rocks, gravel and dirt. This means you may need to vary your stride along the way, which means you are far less likely to end up with an overuse injury. This also naturally increases one’s agility and strengthens structures in the lower leg. • Soft ground-recovery and lower chance of injury due to impact on hard surface. When you are able to do the longer training runs or even tempo runs on trails your recovery post these sessions are certainly a lot quicker. • Hills are the best way to make you stronger for running. Building leg strength increases the power of your stride and improves running efficiency. JT recommends: Victoria Solomon trail runs. Distances 6km-100km. June- September

/// winter alternatives

Mountain bike riding or cross cycle

Stay fit through the cold months with these activities

Mountain biking has been around for a while and is certainly growing in popularity, with many newer shorter distance events, as well as popular endurance events that have been around a while. These three-hour+ events are always attractive as you can do them as a team or individually. Cycle cross is a spinoff to mountain biking, where the bike is a cross between a mountain bike and a road bike. It is not as easy to manoeuvre on a technical mountain bike course but is a lot faster. Benefits of mountain bike/cycle cross training and racing:

Cross Fit Crossfit is a strength and conditioning program that builds strength and increases endurance while working on your weaknesses using functional movements combined into high intensity, varied workouts. It is not aimed at increasing an athlete’s size but covers 10 key areas of fitness: Cardiovascular & respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. • Obvious benefits are strength. You are taken through a number of functional movements and develop appropriate strength to execute these movements correctly. For example when carrying out squats, technique is of the utmost importance. • With the high intensity and challenging nature of the set exercises and with time as a factor to make the session more challenging, cardiovascular endurance will surely improve. • Gyms that have the proper accreditation have a real community feel about them as well as a lot of support from your instructor and other members of your class.

• Skill - There is no better way to improve your bike handling skills than getting on trails. Rapid changes in direction, steep ascents and descents, and obstacles such as tree roots, boulders and logs guarantee the athlete needs the ability to handle the bike in these tricky situations. All this involves good core and upper body strength and careful positioning. • Strength - Hills are part of any mountain bike course or race. That is why you need the really easy gears so you can get up the big hills. Development in quad, calf and glute (buttock) muscles as well as strengthening your tendons, without any load bearing is a great benefit. • Cardio vascular benefits - When riding out on the open trails as mentioned it can be as flat as a tack or over a series of steep ascents and descents. This exposes the heart and lungs to some easy, low intensity work or very challenging work that gets the heart rate over 95%. JT recommends: Victorian Enduro

JT recommends: Reputable Cross Fit Boxes are Schwartz and Cross Fit U.

Check they are affiliated with Cross Fit HQ in the US.

Mountain bike series. Various locations and dates - May onwards Australian Triathlete |

tips &tricks How to stay in shape over the off-season and prepare for the next season

ow we are into the off season, the question on many athletes’ minds are “Where to from here?” and “How do I keep the momentum and fitness that I worked so hard all season to achieve?” One of the first things you must ask yourself is “What am I training for between now and next season?” The next thing to ask yourself is what your next season goals are. This answer, of course, varies widely but for those wrapping up and coming off their first season or two, the goal may be as simple as repeating the races you did this season at a faster or more competitive rate. It could also be stepping up to the next distance if you started with shorter events. In order to improve we must raise that bar. Not having a big break and period of inactivity will lay a bigger foundation and base for the next season. But first, some down time needs to be on the cards - no matter how motivated we may be coming off the high of having a successful season, everyone needs to wind down physically and emotionally to restore reserves and freshen up. I like to give my athletes some respite from the structure of a program from between four to six weeks at season’s end. This is also a great time to re-evaluate the season just gone by. Below are some tips to assist in getting through winter: Time off As already mentioned, it is important to have some down time and break the structure and routine you set yourself all summer. By all means stay in touch with some light training but make it more social, cut out intensity, drop the volume

| Australian Triathlete

and frequency, make sure you have some sleep ins and break away from the normal training patterns. Keep up aerobic activity but try to change from the swim, bike, run norm and broaden your activities. Change really is as good as a break. Physical screening by a professional (physiotherapist, experienced personal trainer or qualified coach) This will go a long way to help you find out potential weaknesses in your physical self to work on during the off season. Things like overall or certain areas of inflexibility, gluteal strength, core, lower back or lower leg weaknesses can all be worked on while the winter sets in. It also takes the focus away from the swim, bike run volume that summer dictates. Head indoors The first stop after a screening may be the gym. You will find this a good place to seek refuge in the colder climates with various group fitness programs on offer, as well as finding expert advice on how to implement your core or specific program into your training week. Spin classes for the bike, and some of the Body Pump style of circuits or plyometrics are a good off-season alternative and a break away from the normal triathlon structure. It will also add a twist to keeping up the fitness in a different environment for a few months. Many tri clubs now offer winter programs that are devised by the club coach and emphasise off-season training, which is geared towards maintenance and fine-tuning technique. For the bike for example, it may be group weekly wind

trainer sessions working on technique pedalling, incorporating one leg isolation drills, fast spinning while maintaining good technique, big gear muscular tension efforts and so on. Another indoor winter activity becoming more popular with triathletes is yoga. There are many different types and orientations. I like to work triathlon specific yoga sessions into my own coaching squad programs all year round. We focus on lower and upper back, arms and shoulders, hips and glutes, hamstrings, and calves, so a lot of downward dog poses will work wonders for those tight backs of legs. It will be the best stretch you do all week and the meditative side also helps clear the mind and helps keep you refreshed. Doing this on a Monday is a great way to start the week. Training in a different location is another great way to spice things up and focus on the task at hand and leave the normal worries of the world behind. A weekend away or at a training camp does wonders for the motivation and helps you pick up new ways to train. It is also good training to help your early season preparation. Swim Swimming falls in the category for many as a weakness and therefore not something that gets much attention when there are no races around the corner. Certainly having some time out of the water is expected for us but there are some things you can do as part of your off-season program to make the return to training a little more enjoyable. Having your time in the gym should include some swim specific exercises that maintain some swim strength and endurance. Areas of weakness in the swim muscles generally would be triceps, lats, shoulders and lack of flexibility in upper and lower back (yoga is great for this). Doing two specific gym workouts per week that include the above muscle groups, and being able to hit the water once or twice a week in the

SWIM

BIKE

RUN

Nick Croft Nick Croft is a former professional triathlete, Australian Triathlete of the Year and two-time winner of the Noosa Triathlon. With 19 years coaching experience under his belt, Croft provides online training programs for athletes of all ages and abilities through www.mscsport.com.au and runs Noosa Tri Camps in Noosa Heads, Australia.

Make 2015 Your Best Season

AUSTRALIA’S PREMIER TRI CAMPS off-season is enough to stay in touch, and build a platform to increase the volume and intensity as the season draws closer. Using dry land stretch cords is also a great way to stay in touch with the feel of the water without getting wet. Doing a set of ten times one minute, twice a week, with the rubber bands with hand paddles on the hands, helps you keep the strength on the catch and pull. These are handy to travel with and are a great way to warm up pre-swim in the cold or before a race. Bike I have already mentioned spin classes and tri club group wind trainer sessions as a way to stay in touch with the bike during the colder months. During the week, with the lack of time and daylight, this makes it harder to venture out so working out indoors is one of the best ways to maintain and improve your cycling. 45 minutes to one hour, one or two times per week, on weekdays is doable. Getting a bike shop, professional bike fit organisation or coach to check and fit you up properly is recommended if you are thinking of upgrading or changing your bike. Run Winter is the run season in Australia. Traditional goals tend to be the 10km or the half marathons to work towards. Emphasising running is a great way to improve your triathlon run leg, so stay in good shape and make the most of limited daylight. Go through the run calendar and pick out three or four events between June and October to work towards and use, as time trial efforts over varying distances depending on your tri race distance. Body maintenance Once you get over the age of 30, you will find you may need to spend more time stretching, and using other forms of maintenance to enable you to get out on the road and moving freely. Most triathletes that have been doing the sport for some time will tell you they have areas that need to be maintained regularly. So developing an effective routine to get these ‘hot spots’ under control now that the season is done, is the first step in allowing you to get the next season off to a good start. I have just really touched the tip of the iceberg with ways to keep active while there is a hiatus in the race season. Certainly reduce your swim bike and run volume for a period of time and replace it with some of the alternatives listed above. The best age group athletes are the ones who maintain enthusiasm and consistency in training, and adjust the training schedule according to the season and time of year. Doing the same thing, week in week out all year around, is unrealistic and will soon become tiresome. Above all, make sure the process is (mostly) enjoyable and has the element of variety in it.

Noosa has it all, with one of the best triathlon training environments you will ever find. Open water swimming in Laguna Bay, running in the Noosa National Park and cycling on undulating hinterland roads. With world class facilities to support your stay. There is something for all triathletes in our yearly calendar of camp packages.

2015 NOOSA TRI CAMPS DATES February 11 - 15 Ironman / Long Distance Noosa - (5 Days) June 27 to July 4 ‘Velo Luberon’ Bike Tour of Luberon region of Provence (South of France - 7 days) August 14 - 16

Sprint to Olympic Distance Noosa All Women’s Camp (3 days)

September 20

Noosa Triathlon One Day Clinic Noosa tri course recon and all things Noosa tri.

‘Make this season your best with MSC Sport coaching services. Programs tailored to your needs, sent weekly, working to your goals and specific to your available time to train and keeping it real while making the most of that time’. All programming by MSC Coaches Nick Croft & Jessica Fleming

For further details www.mscsport.com.au or call 0407 136 215 or 0438 370 246

Australian Triathlete |

Insta Picks The crème de la crème of Australian triathlon made the venture to Far North Queensland for Ironman and 70.3 Cairns. The conditions were typical of the tropical climate but it didn’t dampen spirits as thousands took to the course. We scoured Instagam to tell the story from your eyes – see if you can spot yourself!

porary finishing @KTRIPS Pain is tem #Ironman lasts forever

ing

@KTRIPS Pain is temporary finish #Ironman lasts forever

@corky93 it was a very tough day but i can’t wait to collect my kona ticket tomorrow and hit the big island in october!

| Australian Triathlete

@misskellie78 Recovery... What us girls do for a fellow soldier

@mandslu cas Getting the im portant stuff sorted #IMCairns

/// Ironman & 70.3 Cairns

@laurenn_mcg

@karenreimann Racked & ready, nails done to match kit -ready for first #ironmantri in 2 years

@addie_ryan t crew in I had the cutest suppor eersquad the entire world. #ch

@kategazzard Feeling the love from Cairns airport security... Stinkeeee!! Literally crossed the line and off to the airport! Made it!

@addie_ryan cairns. One more sleep till #im kicking in. Excitement & ner ves #ridelikeagirl

@thechloekay The wheels on the bike go round and round, round and round...#bikelove

Australian Triathlete |

er @kristy_mrsclust

@deegregoree

@drlauz Yeehaw! All laid out for tomorrowâ&#x20AC;&#x2122;s #imcairns. Bring it.

@daveacree It was great to shake the hand of this Aussie legend and wish him luck for tomorrowâ&#x20AC;&#x2122;s #im703cairns @crowiealexander

@healshealey Stoked to have the folks watch me go under 6hrs!

@sop

w hcurno

@ryk_on Off to Cairns to chase some dreams! @blake67 Wow this is just my list of things for my race!!! Now to pack it all.

| Australian Triathlete

@tammybarker1 Meet Jimbo our AMAZING volunteer. He has been with #CAAF since year 1, mans the big carpark closure every year (amongst other roles) and has a love for head-to-toe High Vis gear. Today he stood for the entire day in the pouring rain and was still smiling.

/// Ironman & 70.3 Cairns

@joanneheggie ravel Our awesome @fcactivet #IMCairns 70.3 team!

@_mattoc_In awe and pretty damn proud of my boy @nicholson_evo getting to dress up like a burrito after finishing #IMCairns yesterday. Well played #TonyDanza

@jeffmechanic

@jamiecandler All smiles despite the 70.3 miles.

@trigirlz@imbethgerdes No. 1 supporter @wynnemckenzie

@madisonltaylor his Well done to this guy on terday!! 9th Ironman finish yes er Not a great day for eith you for n thlo tria tâ&#x20AC;&#x2122;s tha of us but

@teamtricoaching Direct from Cairns. The #orangearmy support crew!

@alanaharisson Little dude clearly stoked about spectating in the rain at #IMCairns

@fealyfamilyFealy Family volunteering at the #cairnsironman today! We had @zacbrownband & @cheapfakes blaring on the boom at our water station! Australian Triathlete |

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2015 ITU World Triathlon Series Whip Around

We take a look at rounds five and six of the WTS Series, which saw American Gwen Jorgensen, continue her record winning streak and regain her number one Columbia Threadneedle World Ranking. In the men’s race, Alistair Brownlee was piped in a sprint finish, with Javier Gomez taking line honours in Yokohama, but Brownlee took back gold in London.

ROUND FIVE - Yokohama

ITU WTS

Yokohama R5

WOMen’s Results 1.

Men’s Results USA