Australian Triathlete Magazine - Sept/Oct 2015

Ironman 70.3 World Champs Preview

Sept/Oct 2015 ISSUE 22.8

SApaplem ton r on The aussie stao the road t success

HLETES. T IA R T L A E NCE FOR R A M R O ble and F R E P per comforta su t, h g li REAL TRI ra lt to i. U ew way to tr to ride, easy asy lice is an all-n amics in an e yn tes. d ro e a t The all-new S a re r Real Triathle vers g fo li e y d g it lo , o n le b ch a Real Tri Te incredibly st package. It’s ve lo to sy a e , service R

ASIE HER, RIDE E S E R F Y A T S GO FASTER, WITH

www.monzaimports.com.au/cycling

Cannondale Australia

@cannondaleau

RA SLICE ULTEG

DI2

/// CONTENTS

16

FEATURES

REGULARS

28 Think Global, Act Local

04 News

Challenge Family CEO Zibi Szlufchik shares the story of how Challenge Roth came to be.

Ironman Twin Katy Duffield shares her top five most prized possessions.

We take a look at this year’s top contenders.

38 SIRIUS Musings

The month’s installment uncovers the shopping experience, roadtests key products and shines the spotlight on all things tech.

51 Save, Spend, Splurge

Whether you’re on a budget, or have cash to burn, choose the ultimate compression tights 56 Ultraman Australia

Sam appleton: rising star – Western Sydney’s

“Appo” has proven to be a contender in the tri-world.

We take a look at how this rising star came to hold his own in the big leagues.

14 Top 5

34 70.3 World Champs Preview

42 Tech Talk

Cover story

Catch up on all the tri-news including all the must-have tri products.

In this installment, we feature Ultraman’s youngest competitor, and the first Bruneian to complete the event.

In this month’s edition, Siri teaches us some life lessons through the eyes of her furry, four-legged friends.

41 Sexton’s Scribble

Brendan Sexton dishes the dirt on the highs and lows of the #TriSocial world.

52 Follow The Swallow

Jodie Swallow tells us what it’s like to be one half of a tri power couple.

80 From The Kitchen

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

70 QanDrA

82 Sponsorship 101

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

Vickie Saunders continues her series on athlete sponsorship.

86 Beginners

72 Performance

Star triathlete (and Appo’s coach) Tim Reed gives us tips on curbing the comedown.

In this installment, Julie Tedde covers training for your first long course event.

88 Tips & Tricks

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Ironman 70.3 World Champs prevIeW

Sept/Oct 2015

Australian Triathlete

34

Nick Croft shares Masters training tips.

ISSUE 22.8

issue 22.8 Sept/oct 2015 Sam Appleton - The Aussie star on the road to success www.oztri.com.au PP341999/00020

Issue 22.8 2015 AUS $8.95 inc GST

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SApaplem ton The aussie star the road to success

on

Cover: Sam Appleton Photography: Korupt Vision

Australian Triathlete |

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/// editor’s note

Welcome

B

A PUBLICITY PRESS PUBLICATION

eing in the grips of the arctic conditions bracing Melbourne right now has bought about many a conversation of battling the winter blues. Some of us are affected more than others.

Myself not so much - I find the bracing winds quite refreshing, although I can fully appreciate and empathise with those who are struggling.

Speaking of the blues, this month, Tim Reed uses his performance column (see page 72) to discuss the blues of a different kind, post race depression. This is something that affects most athletes at some point in their athletic career (professional or amateur), but you may be surprised to know your oh-so-important support crew also feels the strain.

When I was first introduced to this amazing sport I hadn’t heard of post race blues, or Ironman blues as they are often referred too.

I didn’t understand it and was completely unprepared for when my first bout hit. I vividly remember being at Challenge Copenhagen (now Ironman Copenhagen) Jimmy had a great race, an excruciatingly close second place – 17 seconds to be precise - after an epic battle with Aussie Tim Berkel for 41km of the run.

The emotional energy expended that day was intense. As a support person I will be honest I am not as cool as I perhaps come across. I rarely eat as nausea takes grip as soon as the usual 3:30am race day alarm sounds. I forget to rehydrate as getting the water bottle from my bag somehow feels it will slow Jimmy down and I spend most of the day glued to the live tracking on any number of devices – the most I’ve had going at one time was three, an iPad and two iPhones, but that was Kona so as a world championship race you need to up your game a little bit, even as a spectator!

The morning after the race in discussion I felt physically and emotionally unable to get out of bed and regardless of my surroundings (it was a king size bed in a rather lovely hotel) I felt weak, teary and uninterested. The triathlon rollercoaster had taken it’s toll and I was down and out. In the years that have followed I have been struck down many times and spent much time wondering why as ‘just’ a support person I seem more affected than the athlete I share my

22 . 8 SINuNb er W 2

| Australian Triathlete

life with. It was when reading Jodie Swallow’s latest Follow The Swallow column (see page 52) where she discusses being one half of a tri couple and the highs and lows that come with that, that I fully understood why I have been hit so hard in the past. All that Jimmy does, I feel, I may not be physically out on the those monster rides and long runs but emotionally as a unit I am there every step of the way so when he collapses in exhaustion at the finish line, so do I, metaphorically anyway.

Your partners, friends and family are with you every step of the way supporting your goals and triathlon dreams. We interview two of the amazing Ultraman Australia competitors in this edition (see page 56)– Clair, the youngest competitor and Ahmad, the first ever athlete from Brunei to compete in an Ultraman - who praise their family and friends for getting them to the start line and more importantly, are the reason they made it to the finish line.

So that’s my take away, remember your support crew, don’t forget what they put in to your triathlon journey and be mindful they do feel every rough day, they hear the alarm go off at ridiculous o’clock for swim squad and sacrifice nights out for your big traning block. They are also there screaming you down the finish chute prouder than punch.

Winter is a perfect time while training hours are a little lower and weekends aren’t spent checking in bikes and competing, to be thankful and show your support crew what they mean to you.

PUBLISHER Ross Copeland EDITOR Aimee Johnsen deputy EDITOR Manveen Maan ART DIRECTOR Andy Cumming Photo EDITOR Korupt Vision 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.

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Undercover News and launches

Brought to you by

Grab a slot to Challenge Roth 2016

B

ack in April, the Challenge Family announced new entry opportunities for age group athletes around the world to earn a guaranteed spot at Datev Challenge Roth 2016.

In line with Challenge Family’s commitment to inclusivity, the slots will not be awarded based on performance.

Instead they will be awarded through athlete engagement with the individual Challenge Family races around the world, allowing everyone a chance to take advantage of this offer. There are ten slots available at each half distance awarded to

the athletes who are judged the best ambassadors for the event they are racing at. This could be through their social media activity, charity fundraising or other activity as defined by the individual races.

We can now reveal the four Challenge Family events in Australia where you can make sure you are part of the one of the biggest races in the world Datev Challenge Roth 2016.

Grab an entry today to either (or all) of the below races and you could be enjoying the beautiful Bavarian surrounds at Roth next year!

CHALLENGE

SHEPPARTON

wearetriathlon!

Challenge Shepparton

Liv, the cycling brand dedicated solely to the female cyclist, is proud to announce the sponsorship of Czech Republic triathlete, Radka Vodickova.

Vodickova, a 2012 Olympian in triathlon and former ITU triathlon specialist, is focused on Ironman 70.3, half iron distance and nondrafting racing this year.

The prolific racer who spends much of her time in Australia living with fiancé (and coach) Brad Kahlefeldt is working towards the Ironman 70.3 World Championships in Austria.

In 2014, Vodickova raced the Ironman 70.3 World Championships for the first time and finished sixth in the highly competitive field. To follow Radka head to her website www.radkaracing.com

Eligible Races 1.

Radka Vodickova Joins Liv

15 November 2015

2. Challenge Forster

8 November 2015

3. Challenge Melbourne

31 January 2016

4. Challenge Bateman’s Bay

April 2016

Liv Launch ‘Try a Tri Campaign’ Your first triathlon is not about

winning. It’s not about the podium or the ego. Your first triathlon is a mental game.

It’s about making a commitment to something so big and so scary that you don’t know how to start.

You take your first step, then your second. There’s no one to tell you to swim faster, to ride harder, to run longer. You are on a proving mission, and the only 4

| Australian Triathlete

limitations are living in your mind. It’s all you, from the very beginning. Building strength, guts and soul with every drop of sweat, every blister, every uphill.

Because, well, because you can.

The Liv Tri Tribe is a band of women consisting of a first-time triathlete, a mum and nurse practitioner, a yoga teacher and business owner, a nutritionist and even a reality TV star.

The Tri Tirbe will be sharing gems of knowledge about training, nutrition, gear and the mental struggles associated with preparing for and racing triathlons with the aim of getting more women into triathlons.

For more information, to follow the journey of the Tri Tribe and get inspired head to www.liv-cycling. com/campaigns/try-a-tri/

RUN FASTER IN THE GEL-FEATHER GLIDE ASICS RUNNING EXPERT CLUB EXCLUSIVE MODEL

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The GEL-Feather Glide is built on a responsive midsole with gel cushioning, delivering a unique blend of lightweight and protection. A carbon rubber outsole provides extra durability, with exceptional flexibility in the forefoot for smooth gait transitions. Add the ventilated and fast upper, the GEL-Feather Glide is the ideal racing shoe for runners needing speed and support come race day.

Find your nearest Running Expert Club store at: www.asics.com.au/rec Also available in women’s.

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IT’S A BIG WORLD. GO RUN IT

Undercover Tri products

Brought to you by

XLAB AERO POUCH 300

XLAB, the leading storage accessory brand in the triathlon industry has just released the groundbreaking, patent-pending design of the Aero Pouch 300 which solves the issue of storing repair on single bottle rear hydration systems.

T

he Aero Pouch 300 is the beginning of a wave of next generation storage solutions, which combines aerodynamics, and usability with finite proven testing by the XLAB engineers, the Aero Pouch 300 is projected to be a class-leading storage solution.

The engineers at XLAB focus on the details of aerodynamic design when creating a new product. Rather than elongating the distance between the back of a rider & the bottle cage in order to store a repair kit, in turn affecting the aerodynamics of a rear hydration system, the Aero Pouch 300 wraps around the cage, keeping the entire system close to the rider.

Its precision sculpted design allows air to

wrap around the bag, collecting at the back resulting in a clean, straight airflow.

Avoiding a very prevalent feature of storage bags, flapping zippers, XLAB has included a Velcro pull-tab that connects with a Velcro pad on the bag. Zipper flying is non-existent with the Aero Pouch 300.

The Aero Pouch 300 allows clincher riders the ability to fit one tube, two tire levers, two CO2 cartridges, a patch kit and an inflator. For tubular riders, one can easily fit most inflation foam sealants on the market.

You can grab yours from XLAB’s Australia distributor Echelon Sports by visiting their www. echelonsports.com.au - RRP $87.50

ZIPP Transition Bag 1 - COMING TO AUSTRALIA in AUGUST In June Zipp’s released a set of three new range of gear bags

including this super versatile and sturdy transition bag. Not only does this bag come with separate compartments allowing you to carry clothing, shoes, helmet and wetsuit but is also water resistant and easily converts from backpack to duffle bag to maximise owner comfort!

This bag will be hitting our shores mid August and is available from ZIPP’s Australian home Echelon Sports – check out their website www.echelonsports.com.au RRP $249.95

PROJECT clothing is a new and exciting Australian owned brand making big waves in triathlon.

Kitting out of the sports best including Luke Bell, Ryan Bailie, Emma Jackson and Gwen Jorgensen. Making their mark delivering technical fabrics, cuts and styles to help enable your sporting goals. We take a closer look on page 46 at their Winter Cycling Gear. For more info and to purchase head to: www.project clothing.com.au

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| Australian Triathlete

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 Tri products

Brought to you by

Rudy Project – Landing in OZ late August Rudy Project is one of the biggest brands in triathlon and two exciting new products are set to hit Australian shelves at the end of August and we take a closer look at the Synform and Tralyx.

Synform™ These glasses have been three years in

the making, developed with professional athletes and mechanical engineers; the Synform™ is a one of a kind, completely foldable performance sunglass.

The same technology that Rudy Project users know and love is now featured in one of the most unique sunglass designs on the market.

The Synform™ features many of Rudy Project’s core technologies, including the Quick Change™ interchangeable lens system with specific air channels to reduce thermal shock and to eliminate fogging.

The fully adjustable temple tips and the 8

| Australian Triathlete

new Ergonose™ 8 ensure a customised fit on every face, while Kynetium™ alloy temples and a Grilamid chassis make this sturdy sunglass ultra light. The Synform™ is also prescription friendly, and can be digitally surfaced along the backside of the lenses for edge-to-edge coverage. Best of all the Synform is durable and sturdy yet boasts a refined elegance.

Offering unbreakable and photochromic ImpactX-2 lenses which are perfect for managing any light condition. Offered in three photochromic colours, inspired by the legendary first ImpactX generation. The All-Around lenses (Clear to Laser Black) are engineered for variable weather and will

perform in any terrain and climate condition. The Racing series (Clear to Laser Red) are designed for fast action and maximum stimulating color contrast. The Comfort lenses (Clear to Laser Brown) lower overall optical stress and maximize comfort for all-day activities with perfect clarity.

These glasses fit in any pocket, including the back of a cycling jersey, making them ideal on-the-go eyewear.

Hitting our shores at the end of August these are a must have item. Head to Rudy Project Australia’s website www.erudy.com. au for these and all full Rudy Project line up.

Price starting from $239

RAISE YOUR HAND IF YOU WANT PURE FREEDOM

NON STANFORD ITU WORLD CHAMPION 2013 Pure Freedom

Pure Freedom with assistance

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1. Exclusive and revolutionary Orca 0.88 Free technology on the new Alpha and Predator wetsuits gives you total freedom of movement in the water.

A titanium coating on the 0.88 Free panels provides thermal protection.

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2. Exolift panels are a new technology that ensure maximum buoyancy and minimum water absorption.

These panels assist in the positioning of your hips and reduce your profile through the water.

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ORCA.COM

3. Core Lateral Stabiliser (CLS) balances the core by preventing lateral movement.

IT’S TIME TO TAKE THE NEXT STEP

Undercover Tri products

Tralyx™

L

iterally sculpted by the wind, the Tralyx™ redefines the pinnacle of eyewear bike technology. With its entirely new geometry package, unique and powerful dynamic design language, the Tralyx™ is extreme in its look and its performance. Outstanding lightweight styling and phenomenal comfort are combined with unobstructed wide peripheral field of vision and unparalleled heat dissipation solutions thanks to the innovative PowerFlow™ system: vents have been scientifically incorporated through the entire chassis to enhance air circulation while ensuring maximum aerodynamic efficiency and

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| Australian Triathlete

Brought to you by

without disturbing vision. With the Tralyx™, Rudy Project is taking a convincing step forward into the future while building over 30 years of technical innovation in the eyewear industry.

ADAPTIVETIPS™ The all new Adaptive Tips™ have been designed to ensure compelling comfort superiority: thanks to its inner bendable steel core, the front portion of the tip can be very easily adjusted to create custom fit factor; moreover and by merging intelligently the use of soft polymers, surface geometry and our experience in bike helmet design, the rear portion of the tip will naturally flex without hurting the riders’ skull when inserted for rest in Rudy Project proprietary helmet docks or traditional helmet vents.

Combined with our latest generation fully

adjustable co-injected Ergonose™ IX design, the Tralyx™ sets significant advance in comfort technology and makes it unrivalled in the performance eyewear arena.

Like the Synform, the Tralyx will be available at the end of August just in time for the season ahead.

Head to Rudy Project Australia’s website www.erudy.com.au for these and all full Rudy Project line up. Price starting from $239

NEXT GENERATION REHYDRATION LOW CARB FUEL

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Low Carb Rehydration

Specialised Electrolyte Profile

Original Rehydration Formula

Tailor your rehydration with the Endura Rehydration Fuel Range, all featuring exclusive Meta Mag 速 Magnesium to aid the prevention of muscular cramps and spasms and relieve aches and pain.

Endura Rehydration Performance Fuel contains sodium and potassium at levels recommended for athletes in endurance events, while Endura Rehydration Low Carb Fuel gives you the rehydration benefits of Endura, with less than 1.3 grams of carbs per dose.

Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.

www.endura.com.au

END5067 - 06/15 CHC53371 - 07/14

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Undercover Tri products

Brought to you by

Orbea Launch the New Ordu Bike

Ordu translates to “moment” in the Basque language. It’s the perfect name for a bike created to capture the efforts of training and distill them into the present, a single focus on having the time of your life.

O

rdu was created with an emphasis on design collaboration. We take advantage of our global outlook, sharing input from Orbea employees everywhere - from the Pyrenees to the United States, from Barcelona to Australia and Asia. Our team of designers and engineers work handin-hand with our product managers and sales staff to constantly improve the design and function of our bicycles. Because in the end, we ridethem just like you do. It is impossible to overstate the importance of our 90-year

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| Australian Triathlete

collaboration with multiple professional teams in the development of our bikes. We are immersed in the culture, the excitement and the challenge that is at the center of cycling. Our headquarters in the Basque Country, at the foot of the Pyrenees, is home to thousands of cyclists who are drawn to the challenge of the terrain. This synergy between rider and engineer is what helps us make an Ordu that any rider is sure to enjoy for years to come.

Ordu may be best known as a recordbeating triathlon bike and to be sure, time spent in the wind tunnel tells us the new

bike is going to win a few Ironman splits.

This Ordu was painstakingly shaped to comply with UCI regulations so that road racers can exploit the performance of Ordu without compromise.

The new Ordu is for the serious triathlete looking to upgrade an existing bike to something faster, lighter and more specific.

Available in Australia from October www.orbea.com RRP: $3299 for the Ordu M30 $13,299 for the ORDU M10i LTD

10 % OFF

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SCODY Does All Sports: Netball Cycling Touch Football Triathlon Corporate Polo’s Swimming And Much More!

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Top Five

Shiv TT

2

For many years now the Specialized TT has been my weapon of choice. Like most athletes I have developed a special bond with my bike. I have spent more one on one time with it than some of my closest friends! Not only has it endured the tough and glamour-less training regime that goes with the job description of being a professional athlete, but it has starred in some of my best results.

Together we have developed a close partnership that only another athlete could understand.

i-kit (iPhone, iMac, iPod, iPad)

1

Recovery kit ball/ mat/ roller

My name is Katy and I am addicted to Apple. My iPod keeps me company on the somewhat mind numbing wind trainer sessions (but I am way overdue for a new playlist). I think my current song choice has lasted me a few too many Ironmans.

Now this valuable possession has more of a love/hate relationship. These are key tools of trade for any athlete and boy can they pack some punch! Try rolling your body weight over your quads after punishing them for 6 hours on the bike. Ouch! However, I am the first to admit that these guys are an essential item in my household and their work is never done.

Katy Duffield

med Duffield One half of the fa perstar triathlete Ironman Twins, su the beans on her Katy Duffield spills favourite things. twins.com duffieldironman

5

my house

As most of us can vouch for, life is busy! Every day we plan and organise each minute to get the most out of life. I am constantly running around from a training session to work and back to another training session. Not to mention travelling around the world for more training and racing. It is for this reason that I have a love of being at home – I’m quite the homebody. I often look forward to spending time in my own space with two of my partners-in-crime. That is Oskar, my supportive dude, and Mouse, my not-sosupportive cat (lucky she is just so darn cute). Being able to get some work done, clock up a few k’s on the windtrainer, or just kicking back and read a book are some of the things that I enjoy while I’m in my own space. Bliss!

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My iPhone is my #1 go-to device to keep me connected with friends, family and outside world. I also use an app to track my resting heart rate each morning. Very handy! My iMac is where I get all of my work done, both for teaching and the business side of being an athlete. My iPad is my #1 travel companion – it is my ‘briefcase’. It allows me to stay on top of my ever-growing workload no matter where I am in the world. In fact I have written this article on my iPad while on my way to the airport in Sydney. Efficient!

4 Diary

and I organise my life Each year I inves t in a pape rback diary intme nt or social appo every down write I with it! Not only do n. I like to sessio ng traini every outin g, I also write down e notes on how highlight key sessio ns comin g up and includ gy my mentor the sessio n felt. Also, as a reflec tion strate in pictu res day my draw to me rages (Dave Simo n) encou valuable tool to every Tuesday. This has becom e such a movin g forward. predi ct patte rns and monitor my progress It’s also a little bit of fun!

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

t e x t b y A i m e e J O H N S E N | p h o t o g r a p h y b y K o r u p t V ision

Sam Appleton has shot to fame this year and is now widely considered one of the hottest commodities on the half iron-distance circuit.

Hailing from Western Sydney, Appleton has shown he can take it up to legends of the sport, having nabbed the scalps of Craig “Crowie”Alexander, Terenzo Bozzone and his coach Tim Reed in recent months.

Aimee Johnsen caught up with the likeable lad to find out where it all began and where he’s headed.

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Australian Triathlete |

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/// Sam Appleton

You started your athletic career, like a lot of Australian kids in the pool – were there hopes of being an elite swimmer or were you training and competing purely out of enjoyment?

I started swimming in squads when I was about five years old. I never really thought about where swimming would take me in the future, I was just training and competing out of enjoyment and personal satisfaction. I was quite young when I was swimming competitively and as I grew into my early teens, I found I was getting left behind because I was a late developer.

When I was 13 or 14 years old I was racing against guys that had beards and towered over me so it seemed like a good option to look at another sport.

I understand it was your swim coach who suggested triathlon to you – how old were you and what were your thoughts of the sport back then?

My swimming coach at the time was a triathlete herself and she pushed me towards giving triathlon a go. I think I was about 14 at the time. I always enjoyed playing soccer and I had some reasonable success in athletics and cross-country so all I needed to do was add the bike. My triathlon career started off a bit shaky at best. My first race was a local Penrith Panthers Tri Club event and I recorded a DNF. I was on an old mountain bike and was tasked to ride 14km. I did one 7km lap 18

| Australian Triathlete

thinking I was finished and when I was told I had to do another lap I decided to pull up stumps because it was too far! I guess my competitive nature brought me back and I was soon hooked after getting my first road bike.

A lot of young triathletes with talent find themselves scouted by Triathlon Australia and coaches around the country and end up in development squads – what was the journey for you?

Not long after starting triathlon I was recruited into what was called the Triathlon New South Wales Talented Athlete Program (TAP). This is where it all kind of started for me. I met Jamie Turner who was the head coach for Triathlon NSW at the time and he was pretty influential in shaping my triathlon career over the next few years. We used to all meet for camps throughout the year to train and practice skills necessary for triathlon. The group was filled with lads from all over the state and we all became pretty close friends.

Guys like Aaron Royle and Jesse Featonby who are competing at the top echelon of ITU were also in the program. I still look back on those TAP camps with very fond memories. Myself and few other guys then moved into what was called the Junior Development Program for a couple of years and by the time I was completing high school I moved into the New South

Wales Institute of Sport where I began taking the ITU racing quite competitively.

I’ve heard you talk about your time racing ITU and how cutthroat and fierce the competition and the system can be.

Do you think the system works or are too many young talents ending up like yourself - feeling burnt out and possibly disillusioned with the sport?

There’s no doubt that the ITU racing isn’t for everyone. It takes a certain type of athlete to persist in triathlon regardless of what format you’re competing in. I think the system works. Australia has been a dominant force in triathlon for many years After a couple of years of travelling back and forth to Europe racing on the ITU circuit you ended up burnt out and not loving the sport so much. What do you think was the biggest issue and/or catalyst for you to be in the position?

ITU racing is so fast and requires absolute dedication to the sport. I felt like I wasn’t seeing a return on my investment into triathlon. It was a huge financial toll for my parents at the time as I was fresh out of school and to be competitive it required a full time focus. My results in 2010 started to decline and I wasn’t enjoying the racing. My future seemed to be in the hands of the Triathlon Australia selectors who decided who got what funding and who would race certain races which didn’t

Australian Triathlete |

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/// Sam Appleton

sit well with me. Ultimately, I burnt out and decided to take a bit of time away from the sport to do things I wouldn’t normally be able to do as a full time triathlete.

I am really glad I was exposed to the ITU racing and the TA High Performance Program as it taught me to appreciate what it takes to make it in this sport. I think part of my success as a long course athlete has come from the progression from ITU racing.

If you look at a lot of the successful long course athletes, they have followed a similar path. I definitely still use skills I learnt in ITU in my long course racing today!

So when you came home to Australia to reassess your triathlon career and look at the next phase of your life, you enrolled in university, which you’re still completing – what are you studying?

When I returned home I wanted to enrol in university. It’s something I always wanted to do but with the nature of triathlon it was too complicated to juggle both. I have 10 subjects left in my degree, which is a Bachelor of Health Science/Masters in Occupational Therapy.

After about 12 months attending uni I started competing in triathlon again at a basic level but my passion quickly grew. I enjoyed uni, as I like to study but I became more competitive over the following 12 months and my studies started to become more of a hindrance. I juggled the two for a while but ultimately I had to make the decision to put university on hold and give triathlon a real crack, which is what I am doing now. I will finish my degree but while I am enjoying success through triathlon I am happy to let that wait for a little while longer.

Was there a moment you remember when you realised you were missing triathlon and wanted back in?

I think in the back of my mind I knew I would always come back to triathlon. Even while I was not competing I still liked to train for the enjoyment. It was only a matter of time until that competitive urge came back I guess. I started doing some local races and under then that gradually evolved into some higher profile events. My local triathlon club (Panthers Tri Club) is a dominant force in ironman and half ironman racing so that was a pretty big influence that pushed me into the long course format.

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| Australian Triathlete

High Life: Appleton enjoying his first stint in the triathlon mecca of Boulder, Colorado (above). And running his way to the win at Ironman 70.3 Cairns in June this year.

“As soon as I started with Tim [Reed] I knew I was in safe hands.” — Sam Appleton

Caroline St-Pierre Team Merrell Kona 2014

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/// Sam Appleton

In 2012 you competed in your first long course event – had you trained much to return to racing and go the longer distance? You were self-coached at this stage so was it a ‘suck it and see’ type situation or was it a serious plan at that point to move into long course?

I raced Huskisson Long Course (2/83/20) in 2012 which was my first long course event. I did my own training for about three months leading into the race.

Coming from an ITU background I had a fair idea of the amount of training that would be required to get through it. I was completely unsure how I would go but I managed to finish third behind Pete Jacobs and Mitch Robbins. The last 10km on the run was absolute agony but I had a blast racing and couldn’t wait to have another go.

Throughout 2012/13 you were a consistent top five finisher over the half/ long distance – was it at this time you approached Tim Reed to coach you?

I felt like my self coaching got myself to certain point to be competitive, but I had

plateaued and I was left searching for that extra few percent I needed to turn those Top five finishes into podiums and wins. I had a string of fourths and fifths and I started to become a little frustrated with these results. I had been racing Tim for a little while now and I was immediately drawn to his knowledge and passion for the sport so I asked him if he would consider coaching me. I was initially a little apprehensive about signing on with a coach because I enjoyed the freedom and flexibility that self-coaching brought, however as soon as I started with Tim I knew I was in safe hands.

Any concerns about a potential conflict?

There was definitely always an element of conflict, particularly for Tim who was already a well-established long distance athlete. Tim’s job as my coach was to better me as an athlete, and improve my performance to be able to compete at his level, but being competitors also means his job was to also beat me while we were racing each other. Tim always does a superb job separating both and I know his

coaching technique is always based around my best interests.

You really didn’t have to wait long before you nabbed your first 70.3 podium at 70.3 Port Mac just a month after starting with Tim and you then closed out the year with a win at 70.3 Canberra in 2013 – were you surprised how ‘quickly’ a win came?

It was definitely a quick turnaround from starting with Tim to achieving that first 70.3 podium. The back half of 2013 was quite successful for me with a few 70.3 podiums, and capping off the year with a win in Canberra. It was ironic because when I sat down with Tim he explicitly stated not to expect results straight away so I think he was more surprised than I was. I don’t think I was too surprised, I was more relieved to final crack that that win and get the monkey off my back so to speak. We both knew I had the ability, I just needed a little more specificity and direction in my training, which came from Tim’s guidance.

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Australian Triathlete |

23

If there were any doubts before this year, the triathlon world certainly knows you’ve ‘arrived’ this year. Your performances have been world class against some of the best 70.3ers in the world. First taking it up to Crowie at Geelong, then nailing the win at Busso over Terenzo and then a big win at Cairns – is it just a progression of getting older, wiser, smarter racing or have their been conscious moves and changes in the last 12 months that have led you to were you are this year?

24

| Australian Triathlete

There haven’t been any drastic changes to my approach to training and racing this year. I’ve followed a similar formula with a few subtle changes here and there. I’ve been training a lot smarter and more specific this time, which has included appropriate recovery to really nail my training. Something that Tim and I have discovered is that I respond really well to small blocks of hard training, racing and then recovering. I’ve seen a pretty big shift in confidence within myself as well. That’s come in the form of self-belief, but also

trusting my own training and not worrying about what other people are doing. I know I don’t need to validate my fitness with huge training weeks to compete with the best, but that I can feel good going into races knowing that I will be race ready from my own preparation. I think this has come from some physical maturation over the last few years racing the half distance events and some accumulative training benefits over the many years I have been doing triathlon.

/// Sam Appleton

You beat coach Reed and Crowie at Cairns – how good was that to be on top of the podium ahead of two of the best in the world?

It was an amazing experience that’s for sure!

I didn’t really expect to line up against those guys at Cairns and beat them in the way that I did. Both Tim and Craig are athletes I admire and look up to. They are both extremely humble in victory and defeat. Not only being able to compete with these guys, but to win the event is an absolute thrill. It’s also nice to get the bragging rights of our training crew in the far north coast. There

was a lot of banter thrown around between us pre-race so its good to have some ammunition for those long rides together!

Bahrain Endurance – WOW! How did that all come about?

There were plenty of rumors about the Bahrain Endurance Team so I knew something was in the pipeline, but I never expected them to consider me. I got a Twitter message from Chris McCormack out of the blue asking me if I would be interested in signing on with them team.

They wanted a young up-and-coming

“I have won three 70.3 titles, which has reinforced the belief in my own ability something that was perhaps missing last year.” — Sam Appleton

going swimmingly: Appleton trains with a super squad in Byron Bay, NSW including coach Tim Reed and Peter Robertson (left).

Australian Triathlete |

25

/// Sam Appleton

riding strong: Appleton has worked on his bike to become a major power on two wheels.

athlete within their ranks and I guess I fit their criteria. It all happened really fast and before I knew it I was on board! Its been great to be able to have a good year of racing to validate their selection and I am really excited to see where it goes in the next few years.

You are the youngest on the team and most on the team come with a world title or world championship podium under their belt – that must be a huge vote of confidence that you were selected to be on a team with literally the best in the world?

I was initially really apprehensive. The team is full of world champions, Olympic medalists and really big names within the

triathlon world. I am fairly unknown in comparison to the other names on the team.

You’ve got 70.3 Worlds coming up. I’ve heard you say that last year was not the race you had hoped for and this year is somewhat about personal redemption… what will a ‘good day for Appo’ look like?

Last year’s world champs didn’t really go to plan. I think I got a little overwhelmed by the whole experience and felt like I didn’t belong there. This wasn’t the right headspace to be in and therefore I didn’t put my best foot forward. I made some errors in my lead up to the race as well, which I think detracted from my overall performance. Regardless, it was a fantastic race to experience and I learned so much

“The Ironman 70.3 World Championship is my A race this year so I will be going in to it ready to fire!” — Sam Appleton 26

| Australian Triathlete

about the level of racing and what it takes to be competitive at a 70.3 World Championship. I have been able to use this knowledge moving forward through 2015.

This year has been going really great for me. I have won three 70.3 titles, which has reinforced the belief in my own ability - something that was perhaps missing last year. It may seem a like a lofty goal but I truly believe that if I race to my potential, I can be right up there challenging for a Top five finish. The Ironman 70.3 World Championships is my A race this year so I will be going in to it ready to fire!

At 25 years old there is a big future ahead – do you have the confidence you can earn the rainbow stripes one day?

Earning a world title is definitely on the list of long-term goals. I am still young and learning so much every race but I have been able to see tangible improvements from year to year. Hopefully I can keep improving throughout the next few years and be a real contender on the world stage in the not so distant future.

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Think Global, Act Local Over time some sporting events create a certain mystique and romance around them that makes them not only stand out from the crowd but develop a legend status. Noel McMahon speaks to CEO Zibi Szlufchik and gets a crash course in the rise of Challenge Roth’s domination.

D

espite triathlon’s short history, some events have gained cult followings and names like Kona, Nice, Almere, Forster, Lanzarote, Wildflower or Alcatraz are some of the first locations to come to mind for the globetrotting tri geek.

Way at the top of the list of any triathlon ‘must see’ list is Challenge Roth, an event that owes its existence to the original driving force, a man called Detlef Kühnel, one of the first Germans to tackle the Hawaiian Ironman.

Bitten by the triathlon bug, Kühnel returned home determined to bring a race of Kona’s scale home to Germany. In 1988 Roth was anointed with the “M Dot” and it quickly developed into the premier event in Europe, gaining a reputation for being the quickest course on the planet.

In 2001, the last Ironman Europe was held at Roth when then World Triathlon

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| Australian Triathlete

Corporation president, Lew Friedland, made new demands on Kühnel regarding the organisation and financing of the event.

Kühnel terminated the contract with WTC and granted the Ironman license to Frankfurt, predicting that Roth would fail.

He proved to be completely wrong as the aura surrounding Roth did not vanish after the Ironman trademark had gone.

Kühnel eventually turned the race’s reins over to Herbert Walchshöfer, and eventually his son Felix, and together with the support of foresighted sponsors they ensured the event that became Challenge Roth continued to prosper.

The man leading the Challenge global expansion is CEO Zibi Szlufcik, a former elite biathlete, executive with Powerbar Europe and a long-time friend of the Walchshöfer family.

Zibi is no stranger to elite sport, competing in the Polish national biathlon

team, the National Championships and trying out for the winter Olympics.

“I moved to Germany when I was 21 and completed my education. I did a degree at the Trainer Academy in Cologne and did a marketing degree and then started with a brand that you probably know, Powerbar.”

“With a friend of mine, I started the brand Powerbar in Europe 25 years ago.

Being with Powerbar, the sport of triathlon was immediately one of the important promotion stages for the brand and that is how I got involved in Roth and got to know Felix Walchshöfer’s father, Herbert, and Detlef Kühnel.”

“Felix and I have known each other forever and are friends. About three years ago, as always, Felix and I met somewhere across the

/// Challenge Roth

globe and sat together and started to discuss what was going on in the world of triathlon.”

“Felix told me that they were at the stage with the Challenge Family that they needed outside advice on the best way forward, so he asked me if I could look at it.

So I did some market research and drafted some sort of a global strategy and three years ago we decided to pull our forces together so I became part of the board and partial owner of the Challenge Family.”

Challenge Roth is the where it all began and the Roth model, that has been created and continues to evolve in the Franconian

heartland, is the template for everything.

“These days Felix focuses primarily on Roth but we are growing our structure across the globe through local teams and they are expressing our way of thinking Think global, act local. We want to be tied to our local partners and in the majority of cases it works remarkably well.”

“Roth is special and we have a lot of host families who care about the athletes and the whole community takes over and owns the race. We have more than 250,000 spectators and 6,000 athletes and I truly believe it is the best race in the world.”

“Roth is special...We have more than 250,000 spectators and 6,000 athletes and I truly believe it is the best race in the world.”

— Zibi Szlufcik

“For the Challenge Family, it is the most intense week of the year. It is a great chance to gather together all of our race directors and spend some time in a beautiful environment. For us, Roth is an educational platform of sorts where the best practices have been applied over time and we provide people with a chance to learn and look behind the scenes.”

“At this time of year we have our ‘marathon’ of meetings in Roth with 76 people coming to Roth from all the Challenge races and we also have the Triathlon Business International Conference.

While it is the most difficult week of the year, it is the most beautiful one, so we always look forward to it.”

For the past three years Zibi has overseen a remarkable global expansion of the Challenge Family of events but it hasn’t been without a constant struggle both legally and logistically.

Australian Triathlete |

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/// Challenge Roth

“There were around six Challenge races when I joined and now we have grown nicely to 47 races right now across the globe. Unfortunately the majority of those original six, with the exception of Wanaka and UK, have all been taken over by Ironman.”

“In the early stages of Ironman, Powerbar was involved in a relationship with them before they were taken over by Providence Equity and I felt very, very comfortable about their business model and their approach to the market. But since Providence took over (2008) and the new management came on board, it is a very different animal.”

“It is sad because it is part of WTC strategy to keep any competition away and weaken anyone who is picking up some traction. It is sad for the sport and sad for the Challenge Family.”

While both organisations are in the business of providing long distance triathlon events across the globe Zibi believes that there are significant philosophical and business model differences between the two players.

“WTC take a pretty simplistic approach - they just take all of the legal risks from any party they are taking over. They are paying a premium to weaken our brand, they are providing three year contracts and forcing us into legal battles. As you can imagine, legal battles are nothing less than a waste of time and money and it is not healthy for the sport. But it is what it is.”

“We want to provide quality and we also want to be innovative and I think what we have installed in the Middle East is pretty amazing, but as always the dark shadow is stepping in when they see something nice.”

“I remember one year before, they were screaming and shouting about how Challenge dares to go to a place where there are issues of human rights and threw a lot of negativity on Challenge. One year later, have a look at the date and have a look at the course they announce.”

“At any point in time we are very much willing to work with anyone but again, if you are forced into legal battles and if you build a race with two or three years of hard, hard work and then when the race is picking up, private equity is stepping in and printing a lot of money and taking it all it is very frustrating.”

“We gave up counting at 25 or 27 times where WTC put a race on the same date or nearby. But even if it is painful, we are taking the high road and moving forward.

We are just focusing on our races and we are enjoying amazing growth across the globe and that is important.”

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| Australian Triathlete

Man in charge: The CEO has been instrumental in the growing and continued success of the Challenge Families global brand.

“We truly believe the model from Roth works very well across the globe, where we have a strong relationship with the local community. We are setting standards to help the communities engage with the triathlon to grow their sport by installing a number of side events like Kids Challenge, Junior Challenge and Women’s Challenge and Relays. This is why we are working so

closely with the National Federations, with the governing bodies of the sport like the ETU and ITU.” “We are hosting the European Championship within Challenge races. With ITU, all of our Race Directors across the globe are advised to work along with the National Federations because at the end of the day we are all sitting in the same boat.

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Media outlets, race organisers and the communities hosting the events all want to see the sport growing because we are still very small as a sport.”

“I think working together with the federations where there is a huge overlap in terms of our mission we are both trying to grow the sport on a global scale. That is what we have to focus on.

How can we grow the cake and not just take a bite?”

“We want to leave a long lasting legacy in the communities.

In terms of our long term approach, I think ours is a healthy one,” he said.

With 200 applications for new races across the globe there is plenty of work ahead for Zibi and his team and the frequent flyer points will continue to accumulate.

“We have some amazing races and the strength of the brand where we are originating from in Europe is amazing. We had a wonderful race in Rimini in Italy where we increased the number of participants from 1300 to 2600 this year. With our first half distance race in Heilbronn we had 2400 athletes. In Denmark we had to step back from the market when the WTC took both of our races but we came back with a beautiful race near the Legoland Billund Resort that had 1700 athletes.”

“Two weeks after Roth we will have our Challenge in Poznan (Poland) with 4500 athletes, so there are a lot of amazing things happening. We are trying to support the innovation process across the globe with a night race in Bahrain in November. It is going to be spectacular, no question about that.”

“My travelling schedule is out of space. Luckily my wife knew me when things were different. One of the ways to stay fit is to exercise and I truly love the sport of triathlon. I am a triathlete myself and whenever I have a chance to do a race or swim, bike, and run, I do it. It keeps me focused, healthy and on top of things with all the time zone changes.”

Continuous improvement and innovation, through events like the $1 Million Triple Crown Series and the much talked about idea of a Challenge World Championship, are key to the Challenge philosophy and are driving the future direction of the organisation.

“I have been to Kona about 10 - 12 times so I know the race in and out and we carry a lot of respect for that race and for the brand because it is the birth place of our sport. But except for that, if I look at race quality, field size and organisational quality then it is not what the sport deserves as the best race in the world.”

“In our mission statement we write that we want to be a quality leader, we want to drive the innovation and I think what we have done in the last three years confirms the approach.”

“The idea of a Challenge World Championship has been in the pipeline for a number of years but my view is pretty straightforward. Either Challenge is able to deliver something extraordinary, which is above what we know in terms of quality from anything existing right now, or we just leave it. It is a long pending discussion and there is some excellent progress but it will take awhile before we come back with something ground-breaking.”

Zibi is a firm believer that to grow the sport everyone, every stakeholder needs to work together, so another innovation he would like to see is the development of some sort of athlete union or an association.

“I don’t know any professional sport where there are such a number of professional athletes that don’t have a voice. We know

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Australian Triathlete |

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/// Challenge Roth

“Whether you are a professional athlete or an age grouper you must feel taken care of.”

— Zibi Szlufchik

from the past that there were a number of so-called voices but they were steered by interest groups. I think we definitely need it, and there is some traction pending, because we have been requested from a group people to provide some feedback and commitments. So I think this will help a lot.”

“We have been hosting a pro-athlete forum at our race in Bahrain and there have been follow up discussions and meetings and I am quite sure we will be seeing some traction very soon. It is badly needed for the sport, no question about that.”

“At the end of the day we are all sitting in the same boat, athletes, race directors, media and local communities. We all want to see the sport growing, therefore we need to work as partners.”

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| Australian Triathlete

“I hope that no matter what Challenge race you go to, you are welcome. Whether you are a professional athlete or an age grouper you must feel well taken care of.

That makes a lot of sense in terms of growing the sport.”

“We need to provide the media with good platforms and we need you to help grow the brand, the races and the sport. I think it is give and take, a partnership that we have to live and breathe every day.”

“Generally speaking, the sport is very healthy but we are like a football team with some excellent players and some players with great potential, but we have to pick and choose how the future is going to look.”

“Saying that we want to be a quality leader means we have to walk the talk and

this requires great commitment from the race directors. I have to say I am very impressed with the quality and the talent within our group of race directors across the globe and we are still building on that.”

The Challenge Family has made strong in roads into the Australian market too with races at the iconic Forster-Tuncurry, Shepparton, Melbourne and Batemans Bay, and Zibi is cranking up his frequent flyers to make the long trip Down Under.

“I am really looking forward to coming out later in the year to Australia because it is one of my favourite places in the world. I spent a number of weeks in Sydney in 2000 and later on in Canberra at the Australian Institute of Sport. I have to say the commitment of the people in Australia towards sport is amazing and the people are very friendly and nice. I just love the country,” he said.

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T

his year’s Ironman 70.3 World Championships heads to Austria and we are looking forward to an epic battle both in the men’s and women’s events and thanks to a fantastic initiative by Ironman will run over different days allowing for the fairest race for both genders. We take a look at some of the athletes who will contend for the world crowns.

Women

Helle Frederiksen (Automatic Qualifier) This Danish star came from what felt like nowhere to be one of the best athletes in the world at this distance. After the 2012 London Olympics, Frederiksen made the move to non-draft legal Olympic circuit in the USA with immediate success. Crowned the 5150 Champion at the Hyvee Triathlon earned Frederiksen automatic qualification to this race – not that she needed it. Three 70.3s for three wins this season. Being a strong swimmer will see her in the mix from the get go but it’s her speedy and impressive run abilities that will be where she can clinch the title.

Road To Austria Ironman 70.3 Brasilia

1st

Ironman 70.3 Lanzarote

1st

Ironman 70.3 Texas

1st

Other Key Results: Challenge Dubai

Heather Wurtele This Canadian powerhouse may not have ventured Down Under to race, but Heather Wurtele continues to show us why she is one of the best in the world. A strong biker with legs that go for days, Wurtele has 12 half iron-distance titles to her name and comes into this race after a third place in 2014 and a second place at the epic Challenge Dubai earlier this year.

Jodie Swallow The British star has been racing in the elite ranks of triathlon for over a decade and is full of the class and composure that comes with being at the highest level of any sport for a long period. In 2010, Swallow was the crowned the 70.3 World Champion and was second in last year’s event. Arguably one of the best swimmers in the sport as well as one of the strongest bikers, she will be in the front from the start. To take the crown again, Swallow will have to hold off some of the seriously impressive runners in the field – but that’s more than truly in her armory.

Road To Austria

Road To Austria 2014 Ironman 70.3 World

2014 Ironman 70.3 World 3rd

Championships

2nd

Championships Ironman 70.3 St. George

3rd

Ironman 70.3 St. George

1st

Ironman 70.3 South Africa

1st

Ironman 70.3 California

2nd

Ironman 70.3 Boulder

5th

Other Key Results: Challenge Dubai

34

| Australian Triathlete

Other Key Results: 2nd

Challenge Dubai

4th

3rd

/// 70.3 world champs preview

Daniela Ryf (Automatic Qualifier) The former ITU athlete, like many, made the move after the 2012 London Olympics to the longer format. Since then, she has been the athlete to beat. Incredibly strong and determined, Ryf has found her own in both half and full iron-distance racing. Nicknamed Angry Bird, the Brett Sutton-coached star heads into the race as reigning champion and will be on the minds of all her fellow competitors.

Road To Austria 2014 Ironman 70.3 World

1st

Championships

Mel Hauschildt (Automatic Qualifier) The most dominant athlete over this distance in recent years, Hauschildt is a superstar.

With one of the fiercest run legs in the sport, when fit and healthy very few can come near the Aussie. The three-time world champion has 21 half/70.3 titles to her name and will be eager to get back the crown she lost last year.

Road To Austria Ironman 70.3 Timberman

Ironman 70.3 Wiesbaden

1st

Ironman 70.3 Mallorca

1st

Ironman 70.3 Switzerland

1st

Other Key Results: Challenge Dubai

1st

Challenge Fuerteventura

1st

Alicia Kaye New to the 70.3 circuit after the discontinuation of the non-draft legal Olympic series Life Time Series in America, Kaye has shown that she is one to watch and a serious podium contender at this race.

Already with two titles and another three Top 5 finishes, Kaye can give the more senior 70.3ers a massive run for their money.

Road To Austria Ironman 70.3 St. George

5th

Ironman 70.3 Boulder

1st

Ironman 70.3 Mont Tremblant

3rd

Ironman 70.3 Muskoka

1st

Ironman 70.3 California

4th

Other Key Results: 1st

Annabel Luxford Like many, Luxford made the move to longer racing after a long and successful career on the ITU circuit. Crowned the 2004 u/23 ITU World Champion, Luxford is full of class.

Strong over all three disciplines, she is definitely one to watch and will be looking to better the 11th place achieved last year in this event.

Road To Austria

Challenge Dubai

6th

Meredith Kessler She is one of the strongest and most consistent athletes over this distance and while Kessler is rarely off throughout the season, she has not been able to seal the deal at a world champs race as yet in her career.

A strong swimmer and biker Kessler should be with the front pack from the gun.

Road To Austria 2014 Ironman 70.3 World

4th

Championships Ironman 70.3 Auckland

1st

Ironman 70.3 Mandurah

1st

Ironman 70.3 St George

2nd

2014 Ironman 70.3 World

11th

Ironman 70.3 Raleigh

1st

Ironman 70.3 Mont Tremblant

1st 1st

Championships Ironman 70.3 St. George

4th

Ironman 70.3 Vineman

Ironman 70.3 Cairns

5th

Other Key Results:

Other Key Results: Challenge Duba

5th

Challenge Dubai

7th

Challenge Williamsburg

1st

Australian Triathlete |

35

men

Tim Reed Flying the flag as Australia’s biggest contender and qualifying as the second ranked athlete in the world, Reed is in the best position of his career to break onto the podium. In just a few short pro seasons Reed has clocked up 22 wins, 20-second place and 12 third placed finishes largely over this distance. Solid over all three disciplines, Reed can use strength on the bike and run home strongly.

Road To Austria 2014 Ironman 70.3 World

7th

Championship Ironman 70.3 Mandurah

2nd

Ironman 70.3 Auckland

1st

Ironman 70.3 Philippines

1st

Ironman 70.3 New Orleans

3rd

Ironman 70.3 Vietnam

2nd

Ironman 70.3 St.George

4th

Ironman 70.3 Cairns

3rd

Other Key Results: Challenge Dubai Tim Don The former ITU world champion and winner of the 2010 Hyvee Triathlon title, Don knows how to get in done on the world stage when it counts. Already with three 70.3 titles and another two podium finishes to his name this season, Don will come into the race as the number one ranked 70.3 athlete in the world, hungry for a 70.3 world title.

Road To Austria 2014 Ironman 70.3 World

3rd

Championship

Sebastian Kienle (Automatic Qualifier) One of the most exciting and feared athletes in the sport over this distance, Kienle has two Ironman 70.3 World Championship titles to his name and will no doubt be keen to bounce back after last years race “I wish I had an excuse, but I was tapered, healthy, no mechanicals, did not lose my nutrition...

Others were just faster. Not my day,” tweeted Kienle after that event.

Ironman 70.3 Brasilia

1st

Ironman 70.3 St. George

1st

Ironman 70.3 Monterey

1st

Road To Austria

Ironman 70.3 Boulder

2nd

2014 Ironman 70.3 World

36

| Australian Triathlete

18th

Championships

Other Key Results: Challenge Bahrain

2nd

4th

Ironman 70.3 Kraichgau

1st

/// 70.3 world champs preview

Terenzo Bozzone A five-time triathlon world champion, Bozzone had great success early in his career winning two junior triathlon and two Duathlon world crowns, as well as an impressive Ironman 70.3 World Championships crown in 2010. He was struck down with an Achilles injury that would only see him return to the super elite ranks in the last couple of seasons – a silver at the 2013 Ironman 70.3 Worlds signified a return to the top. The biggest highlight so far this year was Bozzone’s big (albeit controversial) win at Challenge Dubai ahead of several of the men he will again battle it out with at this event.

Road To Austria 2014 Ironman 70.3 World

Michael Raelert Despite dealing with injury set backs on and off for the last couple years, Raelert is one super impressive 70.3 athlete. With two Ironman 70.3 world titles as well as two Ironman 70.3 European Championship crowns to his name, Raelert is tough to beat when he’s fit and healthy. He is looking to be back to his best this season with four 70.3 wins, as well as two Challenge half irondistance podiums – one being at the prestigious and highly contended Challenge Dubai. Look out for a big race from the tall lean German.

Road To Austria 9th

Championships

Jan Frodeno In only his third season racing long course, Frodeno has already made his mark and with the assistance of several other ITU stars, has helped change the way this distance is raced.

Gifted with amazing talent, the 2008 Olympic Gold medalist can swim like a fish, push the bike with the best and run the house down.

Coming into the race after silver last year, Frodeno is one of the big favourites having been unbeatable over his distance this year.

Road To Austria

Ironman 70.3 Mandurah

1st

2014 Ironman 70.3 World

Ironman 70.3 Miami

1st

Championships

2nd

Ironman 70.3 Busselton

2nd

Ironman 70.3 Ballarat

1st

Ironman 70.3 California

1st

Ironman 70.3 Lake Stevens

1st

Ironman 70.3 Ruegen

1st

Ironman 70.3 Barcelona

1st

Ironman 70.3 Vietnam

3rd

Ironman 70.3 Mallorca

39th

Ironman 70.3 Chattanooga

3rd

Other Key Results:

Other Key Results: Challenge Dubai

1st

Challenge Heilbronn

2nd

Challenge Dubai

3rd

Javier Gomez Like Frodeno, Gomez has been unbeaten this season. The reigning Ironman 70.3 World Champion is one of the most talented and most successful all-round athletes this sport has ever seen. After winning four ITU World Championship titles, Gomez then became the ultimate dream killer when he decided to move to longer distance racing, finding immediate success and winning the 2014 Ironman 70.3 World Championship crown.

Gomez will be the man on all competitors’ minds come race day.

Road To Austria 2014 Ironman 70.3 World

1st

Championships Ironman 70.3 Staffordshire

1st

Photography by Ian Matteson - ENVE Composites, Stephen Pond-Getty Images, Korupt Vision, Paul Phillips/Bahrain Endurance 2015, Charlie Crowhurst-Getty Images.

Australian Triathlete |

37

Sirius

M US I N GS The great lessons of life and sport, learned through my dogs.

I

t’s no secret, I love dogs.

I will put aside the biggest, most obvious reasons, that they bring me so much love, joy and entertainment. My dogs have had the blessing of sharing this life with, truly filled my life with joy and have also contributed to the person I am today. My dogs have been my teachers, best friends, and loyal soulmates.

You may wonder how a dog influences who you are today. Well, they really do teach you lessons if you let them. By observing your own dog’s loyalty, passion

for life, joyous spirit and never-ending excitement for life, you are inspired to take on some of that same energy, and live your own life in the same way.

I know for one, my love for this sport itself, began with my dog Whoopi. I fell in love with running through watching my dog Whoopi. When I started bringing her along on runs, I was absolutely touched by her excitement, joy, and complete exhilaration while exploring the trails, taking in the views, breathing in the fresh air and literally finding endless supplies of

energy, strength and endurance. Her joy in my announcing it’s time to run and her anticipation leading to that moment, made me realise just how wonderful it is to be able to explore this world and this land, through running.

My passion for running, desire to feel free, find strength in solitude, and to soak up the serenity of running, is what inspired me to keep running faster - which ultimately led to my success as an athlete.

As a coach now, I not only remember the lessons I learned from my dogs, but I find myself “teaching” them to my athletes.

Lesson #1: Optimism

Coach Calvin:A key member of Team Sirius is with the squad every step of the way.

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| Australian Triathlete

In 2010, I rescued a dog named Sophie. She was about 11 years old at the time, and had had a very hard life. I was so amazed by her eternal optimism. She would walk around as if any moment, a big huge juicy rib eye steak was going to fall from the sky, straight into her mouth. Even though it very rarely did get to her mouth (aside from me sneaking bits of my own steak under the table to her) she never ever lost that optimistic spirit. Her happy-go-lucky

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 Lesson #2: Trust

character, the raw joy that she felt in seeing my face when I got home from work, when she went for a walk, or was given her dinner always emitted positive energy. Yes, she had had a hard life, but all she thought about then was how grateful she was to have a home, an owner who loves her, food everyday and doggie friends to share the home with. She never once thought about what she may not have had in the past. This gratitude that she showed was so refreshing, and inspiring.

As athletes, we need to know that things are not always going to go right.

Times may get tough or downright painful.

We need to stay strong, stay on the course, and stay positive. A tough start does not mean a horrible present and a tough finish - a tough start, can often lead to an amazing finish.

When I won the World Championships in 2001, I had the worst start ever - I exited the swim in nearly last place, with three packs driving the course ahead of me.

Instead of wallowing in sadness over my failed attempt in the swim, I focused on just doing the best that I could in every single moment. I stayed positive and optimistically went about hunting those packs down. I soon caught one pack, then the next and finally ended up with the front pack. I then ran my way to the win.

Had I given up, I would never know the joy and complete exhilaration of a World Championship. My proverbial rib eye steak had fallen from the sky, straight into my mouth. Thank you Sophie for that optimistic spirit that you shared with me!

Focus on all the good in your life, instead of focusing on anything bad, or on what could go wrong. I guarantee you this will pay off.

When I rescued Calvin in 2011, he had been badly abused. He was skittish and afraid, as a result of him being physically and emotionally hurt badly. I went to rescue him and tried right away to give him affection. He made it very clear to me that he was not ready to trust me yet. He obeyed all the rules and this showed me that he was grateful that I had given him a home and he respected me as his owner. But he was unwilling to give me anything more until he knew that I would never hurt him.

Each day, I would earn a bit more of his trust. He knew that when I woke, he would get a bathroom trip, receive his food, and

someone has “got your back”, is trust. Trust isn’t given away freely - it is earned.

When I take on an athlete, I am ready to give them my heart and soul as they have come to me and basically put their dream in my hands. I see this as a great honour. I then do everything in my power to help this athlete make their dreams come true. At first, this requires them to have some blind trust in me. Like Calvin, my athletes need to trust that I have their best interests at heart.

From there, the trust grows to where my athletes and I develop an amazing relationship. They understand that I truly want to give my heart and soul towards getting them to the level they need to be

“To be able to express yourself without fear of judgement and to know that someone has “got your back”, is trust. Trust isn’t given away freely - it is earned.” — Siri Lindley get a nice walk with a cold bowl of water at the end. Each day, I repeated this program, and each day I saw him enjoy it a little bit more. About a month later, while I was watching TV and he sat on the couch with me - not right beside me, but on the same couch. A few weeks later, he sat on the couch close enough for me to pat him.

A few days later, I put my hand on his back and gave him a gentle pat. He didn’t flinch or move away. The more time we shared, the more trust was built.

Now, Calvin never leaves my side. He lies beside me on the couch every single night with either his paws on my legs or his chin.

He trusts me, and I trust him. This is the greatest feeling in the world, and after all the work and time it took, being able to have this wonderfully loving and affectionate dog, is the most wonderful reward.

To be able to express yourself without fear of judgement and to know that

Fur Babies: Siri and her dogs Sparky and Calvin play an important role in her life.

Australian Triathlete |

39

Sirius at, in order to achieve their goals. With each passing day, we are better able to tap into all the greatness that lies within, and do everything that needs to be done to make dreams a reality. The trust strengthens us, and opens up even greater chances of success.

Having a coach greatly increases your chances of success - as long as that is a coach who has proven they know their stuff, and have the passion and knowledge to help you achieve your dreams. Once you take on a coach, you must commit to that relationship as you would any partnership.

Be all in. Work together to make all your dreams come true. Trust in your coach and plan and make the magic happen.

When you make a commitment, you build hope. When you keep it, you build trust.

Without trust, your progress towards the excellence you strive for will slow down.

Trust in your partnerships, and you will achieve everything you dream of.

Lesson #3: Belief Belief in yourself and in your dreams is the cornerstone towards achieving success.

When I was just starting triathlon, I was a mess. I couldn’t swim, could barely bike, and only knew how to sprint up and down a lacrosse field to score a goal. I had no sense of endurance training but was filled

M USINGS with passion to become the very best triathlete I was capable of becoming!

My dream was to one day be a world champion triathlete. Because of my limited background and skill in the sport, this dream was laughable to most. But, I believed that one day, I actually could achieve this! This belief fueled my every workout and thought.

Because I didn’t have the benefit of a support crowd of believers to push me along, my belief in this dream had to be super powerful. Eventually, I improved and was able to convince a few very special people to believe in my dream as well – my mother and my first coach, Yoli. Both chose to believe in this “impossible dream” and truly got on board when they saw that nothing was going to stop me from doing everything in my power to become a world champion.

I know this is an article on dogs, but my cat Vinnie thinks he is a dog. So, I will honour his belief in himself and write about him as if he really truly was. Vinnie is fearless. He comes home with giant rabbits, snakes, mice and other glorious victories and

| Australian Triathlete

Appreciation every opportunity you have, trust in your ability to achieve your dreams and believe in yourself. Executed authentically, these components will truly enable you to make magic happen in your life.

“When Vinnie wants something, he goes after it and will not quit until he gets it.”

— Siri Lindley

free to be who you are: Vinnie the cat taking a walks with the dogs and some TLC at home

40

seems to delight in my utter disgust, and watching my partner Bek scrambling around with paper towels and a shovel, trying to save whatever is left of the victims.

Due to Vinnie’s belief in himself, he comes on every single walk we do with our dog, and no part of him questions whether or not he can complete the journey. I have seen big huskies chase after Vinnie, only to stop dead in their tracks as Vinnie’s claws emerge and he lets out his warning meow.

The dog’s tails quickly get tucked between their legs and they take off the other way, defeated.

When Vinnie wants something, he goes after it and will not quit until he gets it. His confidence, relentless spirit and enthusiasm for life, truly inspires us all. Be all that you dream of being! Live your life with all the passion, enthusiasm, strength and relentlessness that it should be lived with.

SEXTON’S Scribble...

Brendan Sexton

#TriSocial As social media cements its place in our tech-heavy lives, Brendan Sexton takes us through the highs and lows of the livestream updates.

E

ver scrolled through your Facebook friend statuses or Twitter feed and felt like you’re wading through a digital monsoon of your friends’ detailed weekend training sessions and various recovery methods? You keep your cursor on the scroll bar until you happen across the first post that is not photos of the most recent big hill to be summited on two wheels, down the empty lane of a nondescript swimming pool or some immaculate latte art taken from behind a pair of crossed, sweaty, lycra-clad legs sitting upon a milk crate of the most recently opened über trendy café. And when you do finally reach that completely non-triathlon related post – the post without the little yellow faces expressing the dramatic fatigue that the extremely detailed text couldn’t quite convey – you read about Aunty Maureen’s schnauzer who has just received her a brand new, freshly knitted cardigan and who, despite little “Schnooky’s” expression, is absolutely “over the moon” about it. And you are too! You are brimming with joyful ebullience for the little wool-encased sausage purely because he isn’t justifying his athleticism by shoving it in your face every other day over every electronic medium available!

But it’s our life, isn’t it? For what good are formats that are designed for folks to share their lives, interests and passions if they are frowned upon for being excited about their passions and doing just that? So often I’ve read the comment “Facebook is not your training diary” and though I imagine these comments are often pointed squarely at certain individuals they will often hold enough enmity to dissuade many others from keeping those of their social circle who are genuinely

interested in their endeavors unaware of their proudly acheived progressions.

I spend a lot of time on social media – too much really, I do admit – but in my position I am claiming some fraction of this time as “work.” As a professional athlete in 2015, having an online presence can be almost as important as being able to win races.

Presentation, attitude and professionalism are traits that may not just help a pro train and compete better, but are attributes sponsors may look for before race results or podium potential and thus lean towards funding an alliance with. And us pros are quickly realizing social media can be used to project ourselves as who we really are – our personality, character, beliefs, strengths and weaknesses.

I am guilty of all charges of posting generic training, racing and recovery post to thousands of followers and friends… because it is me and I am proud of what I do and the work I put in. However I can’t project me and my athletic life every minute of everyday – it would be me sitting at my laptop or tapping away at my phone [insert awkward face emoji here]. So balance is key as a triathlete/media socialite and some of us achieve that balance better than others.

Overall, I find the linking of triathlon and social media beneficial. Social media brings the triathlon world so much closer and shrinks it down into a much more accessible sphere.

While typing this I am simultaneously following two ITU races and two long course events that are being run in three different continents across multiple social media platforms. I have access to text updates, photo, live video and live timing all at my fingertips. Then I can read, watch or listen to post race reactions of the pros and amateurs alike within minutes of them crossing the line.

I will then be able to congratulate someone on their performance on the other side of the world that they will receive as soon as their hands are free from propping themselves up on their haunches mere metres beyond the finish line. In a sport that is still rapidly expanding around the globe, social media gives us the power to shape our own sport by having race locations, results, training techniques, nutrition and products constantly jammed in our faces by our friends and peers (as opposed to those with an invested interest who have the cash to influence us via marketing).

As far as I can work out, the world we create around us online is no different to that which we create in the real world. Social media is organic enough that what we’re exposed to is shaped upon ourselves. Who we follow, who follows us, who our friends are, likes, and dislikes are all affected by the social media laws of motion. And I’ll let you in on a little secret…if you’re reading and enjoying an article written by a tri nerd like myself it is scientific fact that you yourself will attract a tri nerd of equal and opposing force online at any given moment. Unless, of course, this attraction’s trajectory is thrown off course by an intervening puppy sweater!

Brendan Sexton As a youngster, Brendan’s life ambition was to be the fifth Teenage Mutant Ninja Turtle. That didn’t quite pan out. But triathlon did. A decade on, he’s still at it. www.brendansexton.com.au @kung_fu_sexton

Australian Triathlete |

41

tech talk

Product Tested:

Thunderbird energetica Energy Bars

Road Test

T

he other day I had lunch with some friends and we were talking about the everexpanding sports nutrition product trade and knowing, as an athlete, what product to choose.

Gone are the days when one or two sports nutrition companies ruled the market. Today there seems to be a plethora of sports nutrition products on the market, with new products constantly coming out.

With so many products available, how does an athlete know which one to choose?

Apart from choosing a product that an athlete can individually tolerate, there are a few key things to look for when deciding. This includes the total energy content per serve, the amount of carbohydrates, protein and fats the product contains, and the ingredients (are they natural, healthy ingredients or does the product contain artificial ingredients and preservatives?). You want to get the most bang for your buck, along with choosing products that are not going to put your long-term health at risk.

So, when I was informed of a new product on the market, Thunderbird Energetica Energy Bars, I decided to compare these new energy bars, to some well-known bars already on the market to help you decide which product to use during training and racing.

Thunderbird Energetic Energy Bars

were created by endurance athletes Katie and Taylor, who according to the bio on their website, became frustrated with the limited options available for energy bars on the market. They soon found that the bars they were initially using didn’t taste great and were filled with unrecognisable ingredients. So they decided to create great tasting, healthy, whole food energy bars that could meet the energy demand of training. In addition to using all natural, whole food ingredients, they decided to take it a step further and created compostable packaging for the environmentally conscious.

That means if you’re on the road and you accidentally drop the wrapper, you’re not necessarily littering the community as the

packaging is designed to degrade – bonus!

These real food energy bars are described on the website as ‘powerful sources of human fuel’ that ‘push the limits of nutrition, package design and community’. I decided to road-test these bars and compare them with some well-known energy bars available on the market.

Nutrition Claims:

• Free from gluten, dairy, grains, soy, agave, GMOs • Raw • Vegan • All natural • No added sugars

The cost: Energy Bar

Cost

Thunderbird Energetica Energy Bars

$4.65 per 48g bar ($9.70 per 100g)

Compared to: Shotz Energy Bars

$2.17 per 50g bar ($4.34 per 100g)

Hammer Energy Bars

$3.75 per 50g bar ($7.50 per 100g)

Endura Energy Bar

$4.95 per 60g bar* ($8.25 per 100g)

PowerBar Performance Energy Bar

$1.79 per 65g bar** ($2.75 per 100g)

*As priced at www.vitaminking.com.au

**As per powerbar.com website

NB: This review is designed to

provide unbiased, factual information only, based on personal opinion. I have no affiliation with the companies producing these products.

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| Australian Triathlete

SERVING SIZE: Energy Bar

Serve Size

Thunderbird Energetica Energy Bars

48g, 1 bar

Compared to: Shotz Energy Bars

50g, 1 bar

Hammer Energy Bars

50g, 1 bar

Endura Energy Bar

60g, 1 bar

PowerBar Performance Energy Bar

65g, 1 bar

Reviewed by: Margaret Mielczarek Margaret Mielczarek is an active triathlete, and an accredited dietitian (APD, AN, AccSD).

She enjoys whipping up healthy recipes in her kitchen, and researching the latest in nutritional development. www.fuelrightnutrition.com.au

NUTRIONALS PER 100g: Thunderbird Energetica Energy Bar

Shotz Energy Bars (Sticky Date)

(Sweet Lemon Rain Dance)

Hammer The Ultimate Energy Bar

Endura Energy Bar

PowerBar Performance Energy Bar

(Almond Raisin)

Energy

1438kJ (342cal)

1366kJ (326cal)

1848kJ (440cal)

1703kJ (405cal)

1549kJ (369cal)

Protein

14.6g

5.4g

20g

13.5g

12.3g

Total Fat

13.5g

3.0g

18g

10.6g

4.6g

• Saturated Fat

2.5g

0.6g

2g

Not listed

1.5g

Total Carbohydrates

47.9g

67.2g

50g

63.6g

69.2g

• Sugar

29.4g

22.4g

30g

31.9g

38.5g

Dietary Fibre

5.2g

7.6g

8g

Not listed

4.6g

Sodium

415mg

20.8mg

36mg

79mg

307.7mg

The INGREDIENTS: Energy Bar

Ingredients List

Thunderbird Energetica Energy Bars

Organic Apricots, Organic Cashews, Organic Quinoa, Lemon Extract, Lemon Zest, Himalayan Sea Salt.

Compared to: Rice Extract, Wholegrain Oats, Wheat Puffs (wholemeal wheat flour (89%)), Sugar, Emulsifier (471), Shotz Energy Bars

Vitamin E, Colour (160b), Date Paste, Diced Dates (Dates, Sucrose, Dextrose, Pectin, Citric Acid), Oat Meal, Inulin, Glycerine (422), Oat Bran, Natural Flavour.

Certified Organic Ingredients:

Hammer Energy Bars

Organic Almond Butter, Organic Date Paste, Organic Agave Nectar, Organic Brown Rice Protein, Organic Bio Sprouts – Flax, Organic Raisins, Organic Bio Sprouts – Quinoa.

Fructose, purified water, maize maltodextrin, rice flour, chocolate coating (sucrose, milk solids, cocoa butter, cocoa mass, milk fat, soya lecithin, natural flavour), glycerine (humectant), cocoa powder, protein powder (soy, whey), magnesium amino acid chelate, soy lecithin, amaranth puffed, gelatine.

Endura Energy Bar

Vitamin/minerals (thiamine hydrochloride, riboflavin, pyridoxine hydrochloride, cyanocobalamin, ascorbic acid, d-alpha-tocopheryl acid succinate, nicotinamide, calcium pantothenate, folic acid, calcium hydrogen phosphate, ferrous fumarate, zinc gluconate, copper gluconate, manganese amino acid chelate, potassium iodide, biotin). Olive oil, potassium sorbate (preservative).

Dual Source Energy Blend (cane invert syrup, maltodextrin, fructose, dextrose), oat bran (contains wheat), soy protein isolate, alkalized cocoa, brown rice flour, and less than 2% of: high oleic canola

PowerBar Performance Energy Bar

oil, vegetable glycerin, calcium phosphate, salt, chocolate, potassium phosphate, sugar, natural flavor, ascorbic acid (Vitamin C), partially defatted peanut flour, nonfat milk, ground almonds, ferrous fumarate (iron), pyridoxine hydrochloride (vitamin B6), thiamin hydrochloride (vitamin B1), riboflavin (vitamin B2).

Australian Triathlete |

43

tech talk

Product Tested:

Thunderbird Energetica Energy Bar

Road Test

Allergen advice: Energy Bar

Allergen Advice

Thunderbird Energetica Energy Bars

Nil listed

Compared to: Shotz Energy Bars

Nil listed

Hammer Energy Bars

May contain pieces of date pits, stems, nutshells or seeds.

Endura Energy Bar

May contain traces of peanuts and/or other nuts, contains dairy components

PowerBar Performance Energy Bar

Nil listed

PROS and CONS: Energy Bar

Pros

Cons

• Compact – easy to carry in the pocket of a cycling jersey.

• Easy to open. • Environmentally friendly (compostable wrappers).

• Easy to open. Healthy alternative to other energy bars – more natural ingredients.

• Free from allergens (dairy, gluten, soy).

• High in sodium – contributes to total sodium replacement during longer events.

• I found them to be quite sweet – may lead to flavour fatigue pretty quickly.

• Fibre content – may lead to GI issues for some athletes.

• Cost – very expensive for the amount that you get.

May not be affordable for most triathletes already spending big bucks on gear and other sports nutrition products.

Shotz Energy Bars

• More cost effective and affordable.

• Compact – easy to carry in the pocket of a cycling jersey.

• Easy to open.

• High in carbohydrates (would only need ~1 bar per hour during a long course event).

• Great flavour.

• Contain gluten.

• Contain some artificial ingredients.

Hammer Energy Bars

• Compact – easy to carry in the pocket of a cycling jersey.

• Easy to open.

• Natural, organic ingredients.

• Great flavour.

• High in total fats and protein – will lead to longer lasting energy, prevent energy highs and lows throughout training.

• Gluten-free.

• Dairy-free.

• High in fibre – may lead to GI issues in some athletes.

Endura Energy Bar

• Free from added wheat and gluten.

• Free from yeast and eggs.

• Free from artificial colours and flavours.

• Easy to open on the go.

• High in carbohydrates.

• Contains added vitamins and minerals.

• Contains protein for longer lasting energy.

• Fructose – first listed ingredient, may cause GI issues in athletes intolerant to fructose.

• Contains magnesium (178mg per 100g) – may lead to GI issues in some athletes.

• Relatively pricey per bar.

• High in added sugars.

• Large size – a little more tricky fitting it in to the back pocket of a cycling jersey.

PowerBar Performance Energy Bar

• Appears to be the most affordable compared to the other bars reviewed in this document.

• Highest in total carbohydrates (main energy source during activity).

• Contains adequate protein for longer lasting energy.

• Easy to open.

• Good taste.

• Contains added vitamins and minerals.

• High in sodium – contributes to total sodium replacement during longerevents.

• Can go hard if cold, making it hard to chew.

• Contains canola oil.

• Contains fructose – may cause GI issues in athletes who are fructose intolerant.

Thunderbird Energetica Energy Bars

Compared to:

The verdict:

On the whole these bars taste great (although personally, they are a little too sweet for my liking), are easy to open on the bike and are full of healthy, natural ingredients. For an athlete like me, who suffers from multiple allergies and intolerances, I much prefer sports nutrition products that have minimal preservatives and artificial ingredients, so these bars are a fantastic option. Being environmentally conscious and wanting to play a role in its preservation, the compostable packaging is a great addition.

My only issue with these bars is the cost. At $4.65 for 48g these bars are a little pricey, and with all the other expenses we as

44

| Australian Triathlete

triathletes already have to make (including training and racing gear, race and travel costs, etc.) these bars would soon add up, especially if you were looking at consuming more than one bar per long ride.

But then it’s to be expected, as sourcing natural ingredients can be expensive.

For more information and to purchase the bars, check out: http://goodfuel.co/collections/ thunderbird-energetica and http://thunderbirdbar.com/

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

Product :

Project clothing Winter Cycle Gear

Men’s and Women’s Cycle Winter Jacket $140.00 inc. GST

The Project Winter Cycle Jacket is perfect for those cold winter rides! Made from a 4-way stretch winter performance fleece fabric WPFX-2 which is windproof and breathable, the jacket (along with the Project Winter Cycle Vest) are the perfect combo for the cold Aussie winter. The jacket has long sleeves to overlap with your gloves, three deep rear pockets that easily fit a rain jacket, an internal chest zip pocket to keep your phone away from the elements and two long reflective strips on the back for maximum safety. The silicone grip around the front and back hems to keep the jacket securely in place – so there’s no risk of it riding up your back! The body length allows for plenty of coverage from the wind and has a nice high collar and zip guard for comfort. The jacket can be sublimated in any colour and design to match your existing kit, and come in a number of great colours. The fit is generous – as it’s designed to be worn over a jersey or undershirt – so if you want a snug fit it’s best to opt for one size smaller.

men

Men’s Colours: Lime, Black Women’s Colours: Pink Sizes: XS, S, M, L, XL, 2XL

women

Men’s and Women’s Winter Cycle Vest $95.00 inc. GST

Nice and thick for cool winter rides, the Project winter cycle gilet is the perfect extra layer! Made from the same 4-way stretch fleece fabric as the Winter Jacket, the breathable material, and three back pockets to store what you need add comfort and functionality to the vest. The reflective strips on the back ensure you’re easily spotted in a crowd too!

Men’s Colours: Orange, Black Women’s Colours: Pink Sizes: XS, S, M, L, XL, 2XL

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women

men

Pair With...

Merino Sports Sock $25.00 inc. GST

The Australian-made sports sock is 100% Australian merino wool and blended with nylon and elastane for added durability and stretch. The padded foot bed provides additional comfort and the ribbed instep aids in preventing soreness from tight laces. The natural properties of merino wool ensure superior moisture management, anti-bacterial and anti-chaffing, while the long 15cm sock tube ensures sufficient coverage of the ankle.

Colours: White, Black

Men’s and Women’s Cycle Bib $120.00 inc. GST

The Project cycle bib has been designed and made with comfort as a priority. With a solid, dyed lycra centre section for maximum resistance to wear, and sublimated leg panels following the line of the quadriceps, the bib short is the one garment you won’t want to take off. The chamois is coolmax to manage bacteria and has infused gel pads to ensure comfort on those long rides. Around the leg cuff, the elastic non-slip technology ensures it stays flat, prevents slipping and doesn’t irritate the leg. The full stretch mesh upper straps ensure maximum comfort, while sublimation panels are designed to follow the leg contours to ensure full and unrestricted ergonomic motion.

Although made with a similar design, the women’s bib short has some distinct differences, mainly the coolmax gel infused female specific chamois that is the perfect size to support the contact spots without getting in the way after hours in the saddle.

Boasting a more feminine shape through the hips, the leg length has been designed with a women’s quad length in mind – flattering and functional!

Men’s Colours: Orange, Black, Lime Women’s Colours: Black, Pink Detail Sizes: XS, S, M, L, XL, 2XL

men

women Australian Triathlete |

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tech talk The shopping Experience

A-OK With the advent of online shopping, the lure of the in-store experience has waned in some instances. Manveen Maan takes a trip to the Asics flagship store to find out why you should trade your mouse click for the shopping experience.

G

iven the current subzero winter temperatures, sacrificing the warmth of the Australian Triathlete office to make the trek to Melbourne CBD to visit the Asics flagship store was not topping my list of “fun activities to do”. That is, up until we got there.

Located smack bang in the middle of the city’s shopping territory, the Asics flagship store is easily accessible, and equipped to more than adequately handle the needs of every customer that walks through their The Strand entrance. Having first opened its doors in May 2014, the store has grown to become one of the most visible shop fronts in the area, carrying everything from their signature runners line to the entire Asics Apparel range.

While the store stocks a wide range of clothing and accessories designed for sports ranging from footy to lawn balls, they’re best known for innovation in shoes for

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runners. And if you’re a runner, you’ll know how important good shoes are.

True to its reputation, the Japaneseowned store offers customers the ultimate shopping experience and a sophisticated biomechanical analysis system. The sleek interior design concept brings to life the brand’s sporting identity and provides customers with a rich indoor shopping experience.

According to Assistant Store Manager Patrick Kavanagh, having knowledgeable staff is one of the driving factors of their success. “All our staff are trained to be able to inform, engage and educate every customer,” he stresses.

“Without them, our customers wouldn’t have had half the experiences they have gotten.”

Telling words indeed. Patrick also stresses the need to put the product first, a method that is now synonymous with ‘the Asics approach’. “We are all customers in

some way, shape or form, so we understand what it’s like to be on the other side of the fence,” he explains. “When someone steps into the store, what they need is information, so that when it comes to purchasing the product, it’s an informed decision that seals the deal. I think that is a definite standout for us – we understand our strengths, and how to better the shopping experience as a result of those expertise.”

Like any sporting brand worth their while, Asics combines the emotion of sport with technical expertise to deliver a unique sporting retail experience. The draw card to the Asics store is in the form of its unique FOOT ID and Running Track technology. This state-of-the-art technology allows the friendly folk at Asics to fit both professional and recreational athletes with high performance footwear, enabling them to perform better and enjoy themselves in the process.

Venue:

Asics

Flagship store, Melbourne

FOOT-id 3D foot mapping may seem like a strange idea but according to Patrick, it is an integral part of purchasing a pair of runners. “Most people don’t have a pair of runners that fit them well, and they end up feeling uncomfortable, or not being able to kick goals milestone-wise due to fitting restrictions,” he explains. “With FOOT-id we’re able to access exactly what you need from a pair of runners. This will help in achieving your fitness goals, as well as enhancing the comfort of the sessions.”

The way it works is surprisingly simple.

The advanced 3D Foot Mapping System analyses your foot, using laser and micro cameras. The result is a 3D scan of your foot, which is compared to a database, in order to find the shoes that match your feet best. Measurements are made by the system and include foot length, forefoot width, ball girth, arch height and heel tilt.

Despite feeling a little like my own size 9-ers resembled webbed, duck-like feet on-screen, I marveled at the intricacies of technology, and couldn’t help but wonder if the same could be used across other forms of footwear (for the record, it can’t – yet).

After your FOOT-id session is over, you are still able to access your 3D foot scan online, in your personal account (that you’re able to set up in store at the time of your scan). As an added bonus, any Asics flagship customer is welcome to return to the store to monitor their progress, using the state-of-the-art Body Composition Analyser. I’m told that this particular tool is unique to the Asics shopping experience – how many other stores can you walk into that will dish out accurate whole body and segmental measurements almost instantly?

Not a whole lot that’s for sure! It might also be wise to lay off the cake before stepping on those scales – I know I definitely learnt my lesson!

Step 2 of this very cool process involves the Gait Cycle Analysis. For the uninitiated, this means each person’s gait cycle is analysed using video technology available in-store. This explains my earlier puzzlement at the two treadmills set up in one end of the store. Customers come in and hop on the treadmill for a few seconds while their feet are filmed. The video and images of their feet in motion are then analysed by an in-store Asics expert.

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tech talk The shopping Experience

The focus of gait analysis is to measure your degree of pronation. For those of you who aren’t down with the lingo, pronation is the way the foot rolls inward when you walk and run. Based on this analysis, customers can try on shoes that match their pronation pattern. The correct shoe type will counterbalance overpronation or underpronation, thus helping to reduce the risk of injury and improving running efficiency. As our editor Aimee was out for the count after injuring her own ankle, I stepped up to the proverbial plate, channelled my inner Usain Bolt, and sprinted on the treadmill (with my own questionable technique), all in the name of science.

Interestingly enough, my gait was quite firm, leading Patrick to ask a member of his staff to partake in a bit of running for gait experimental purposes. One pair of cleverly selected shoes later, and her pronation had improved exponentially!

Besides the outstanding running services, sport lovers will also rejoice in the partnership of major Australian sporting organisations based in Melbourne, including Cricket Australia, Netball Australia and Little Athletics for the latest in apparel and accessories. In typical female fashion, we found it slightly tricky to resist the wall of colour and style in the women’s clothing section of the store!

Asics enthusiasts also have the option of taking a walk next door to learn more about the origins of their favourite brand.

The Onitsuka Tiger Concept Store, otherwise known as the foundation of the Asics Performance Product, exudes a chilled out atmosphere with a retro sports and heritage focus.

With so much on offer, it is easy to see the appeal of the in store shopping experience. The click of a mouse button may spell convenience, but the outstanding staff, in-depth knowledge and personalised service takes the Asics store experience to another level. Talk about stepping out in style!

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tech talk save/spend/splurge WOMEN

Spend

$100.00

Lululemon Men’s Tight Stuff Tight

Engineered with moderate compression to increase body awareness and stabilise leg muscles, Tight Stuff helps maximise the sensation you love during training, while allowing you to fully benefit from it.

www.lululemon.com.au/

$145.00

$130.00

PROJECT Clothing Women’s v2 Compression Tights

PROJECT compression is engineered with multiple panels to provide concentrated pressure to the muscles and ensure maximum power during exercise and recovery.

The compression design along with high Lycra® content promotes greater circulation and increasing oxygen to the muscle without constriction – allowing you to move freer with maximum muscle support.

projectclothing.com.au

Splurge

Tights

$129.00

ASICS Women’s Inner Muscle CB Long Tight

www.asics.com.au

Compression

MEN

Save

Whatever sport you play, these full-length tights provide maximum movement, insulation and moisture control. Featuring inner muscle and core balance light technology, as well as engineered inner muscle zone support, they’re designed to improve spine shape, lengthen stride and increase ease of movement, for outstanding results.

Product Tested:

2XU Men’s Compression Tights

With graduated compression engineering to promote maximum blood flow, these tights use PWX FLEX fabric to wrap and support the major muscle groups allowing them to fire more efficiently, while promoting increased circulation to reduce fatigue and increase power. Flatlock seam construction for reduced chaffing, an antibacterial fabric, and UPF50+ sun protection, makes them perfect for training, competing, and recovery.

www.2xu.com.au

2XU Men’s Elite Compression Tights

$179.00

SKINS A400 Women’s Long Tights

These superior pair of tights meets all the criteria expected from long sports tights. Mainly plaincoloured with subtle reflective graphics for easy combination with your existing wardrobe, the compression element is from the calf to the upper thigh muscles so you can carry out your workout more efficiently and your legs recover more quickly after your training.

www.skins.net/au/

The ultimate for intense activity, Elite Compression Tights are engineered with powerful panels for targeted support to key leg muscles and improved performance. Graduated compression promotes circulation for greater oxygenation of muscles for faster warm up and recovery – best suited for rigorous training sessions, competition and faster recovery from the toughest of workouts.

www.2xu.com.au

$185.00 Australian Triathlete |

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Coupling in Triathlon

B

efore 2011 I had never dated a triathlete. Eleven years in the sport and having shown a complete inadequacy of selecting appropriate boys to aid my wellbeing, let alone my profession, I find myself as one half in one of the rather extensive list of professional triathlete couples. I never thought I might marry a triathlete. Not in a million years. Despite myself, despite the odds, and despite its temperance and trials, our relationship endures. It is the best thing that has ever happened to me bar nothing - including my past, present and future achievements.

The professional triathlete couple

We are far from a rare breed these days but still we manage to maintain our own unique subculture - common problems and issues that we can all identify with. Spare from the issues that all high achieving and driven working couples deal with, we as professional athletes are intensely single minded and notoriously selfish in our goals.

We all traverse a very thin line between success and failure, between peak condition and overtraining, between profit and loss.

How do we balance a compromising, supportive relationship with someone with equal career vulnerability and instability?

It is not easy.

Whilst every relationship and personality in our sport differs there are common

hurdles that all sporting couples, professional or not, can come across. Here are my top thoughts when embarking and surviving the sporting part of your relationship without too much trauma.

Because, lets be honest, if there is no milk when James gets back from the track - it could be the end!

There is no ‘I’ in Team

Last year I returned to Boulder after a bonus third place at the Hyvee triathlon.

I got home the night of the race springy and excited as only a $20,000 two hour workday could coerce. It was a Sunday, an over trained, over ‘altituded’, over ‘it’ James was sleeping. He had had a morning on the mountains then got caught in a torrential storm after a two hour run.

A two-hour run that had started feeling bad and ended feeling absolutely exasperated. There was no food in the fridge, no flowers, no presents - he did muster a cuddle - but the man was down and out. I ate an airport bought salad and fell asleep, a little deflated.

My disappointment at the lack of celebration only reached its head at Ironman 70.3 World Championship. James had had a horrific crash - somersaulting over his handlebars as a consequence of a chain slip at full force. He mustered the energy to greet me to my silver medal on the finish line, he was happy for me and he

“I’m not sure that I would be able to sustain the consistency and longevity of my career without a partner who offers support and advice from an inside perspective.” — Jodie Swallow 52

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even attempted an evening out. It wasn’t his medal though and it became clear to me he was hurting through the smiles.

We spoke, discussed and reassessed what seemed to be an assimilation of disappointments for him and lacklustre triumphs for me. It became clear that the only way forward in our career and relationship was to acknowledge everything of his as mine and all of mine as his.

Subsequently, my fourth place at Kona was achieved with James continuing to run in his own sub par race for twelve kilometres to ensure he witnessed me heading out onto Alli drive. He got to the finish line to greet me, came to the press conference and outlasted me at the after

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 party. It took unspeakable strength for James to smile through disappointment and watch the press conference that he had sat in, just the previous year. He suffered for me and I was so proud when at the party Andrew Messick said “James is very loud when he is drunk”. Yes he is, and there is a lot of hurt and disappointment behind that.

The face he put on for me.

Envy is a sin

James thinks that I am the most talented triathlete in the world. He strongly believes that anyone could coach me to success if they could only rein in my will, shut off my head and direct my concentration solely to races. He says “Racing, when you can swim and run like you is a simple equation. You set the pace, you control the race, you control destiny.” Simple.

Conversely, I think I have got where I am through hard work. I am so ‘normal’, of average build and height. I do have big lungs and a good BMT, but so do many.

James however is like a flipping gazelle.

Watching him run negative splits daily and catapult himself past whole fields, in catastrophically hot races, blows my mind.

He eats like a horse and stays as lean as one too. If only I could eat like that, if only I didn’t have control and crave every morsel I intake.

James envies my diligence, my drive, my obsessional motivation to excel, my ability to push when I am hurting. I envy James’ discipline to rest, his perspective, his reliance on talent. I think that having an ego and believing you are better than others is incredibly classy. I am just so desperate.

Countless examples in our relationship have kicked us both hard into reviewing our attitudes to ourselves and to one another.

Once James began to investigate the sources of my toughness he stopped envying it so much. Once I began to understand the origins of James’ running pedigree, his background and history, I began to see that there was much more foundation work done in his formative years than I had ever acknowledged. None of it came easy.

Nowadays I think we continue to learn to incorporate each other’s strengths into our own personalities - an evolution which was highlighted during a 13-week stint away from each other that resulted in me overtraining and James being miserable. He holds me back, I make him smile.

Time together vs. time apart

James Cunnama: The man that stole Ms Swallow’s heart!

James and my relationship blossomed under the authority of Brett Sutton. Early evaluations and perspectives on our interactions were swayed somewhat by our coach. Brett used to say “Jodie needs to take 20% of James and James needs 80% of Jodie” - the inference being that anything else would bring detriment to one another.

That hypothesis was one-dimensional. It did not take into account the influence a relationship can have on the evolution of a person. We have both matured individually and in our relationship and our journey would have been severely blemished without one another.

We are a team, we live as a unit before we train and compete as a unit. Our partnership has nurtured us through injury and illnesses that I could have weathered in the sport as single me.

Australian Triathlete |

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Jodie Swallow

Embrace differences

The Big Picture

When I started cooking for James - if he can remember that week - he immediately begun to feel less and less energised. Ignoring lewd thoughts (you have a dirty mind) the obvious difference was James’ diet.

It takes a lot of food to feed a training ‘Big Man’ (James’s Team TBB nickname) and my effort to get, stay and be lean involves much more restriction in my meals than James could even contemplate enduring.

We tried to co-ordinate our meals and find a balance that both of us could live with.

We even tried replacing rice with quinoa … but no. It was best to look at our diets separately and go shopping together so that James can buy enough to sustain his programme. Meat and salad does not fuel James and lasagna makes me feel like a whale.

When I met James I had already been in the top tier of the sport for eleven years. I was somewhat (maybe justifiably) jaded. His naivety and enthusiasm for racing, for its heroes and for travel was extremely refreshing. I’m not sure that I would be able to sustain the consistency and longevity of my career without a partner who offers support and advice from an inside perspective. James wholly understands the pressures of our job, the financial instability that we endure and the need to postpone a family event to honour our goals. He knows that sometimes you are too tired to walk to the shops, that sometimes I haven’t the energy to tidy up and that a lot of the time I am just knackered to the bone.

“Triathlon and a life in sport has offered me many privileges, not least of which has been finding my life partner.” — Jodie Swallow

Jodie Swallow @jodieswallow 54

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Triathlon and a life in sport has offered me many privileges, not least of which has been finding my life partner. It is a real safety net in this professional sport to know that I have the whole hearted support of someone who knows what it feels like to win, lose or draw and knows it bears absolutely no relation to the what kind of person I am. That is a priceless situation.

Ultimately, a relationship within professional sport faces unique challenges but is also an aid to a prolonged career and can offer support and love like any other stable, healthy relationship.

Now, in light of my adopted role of relationship advisor, I must leave it there we are out of milk and James is due at any moment. Let’s at least stay together long enough for this article to be published!

Better together: The pair rarely spend time apart and have seemingly mastered the art of being a successful tri couple.

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Name:

Ahmad Fathi Junaidi country:

Brunei

Breaking Barriers While some may shudder at the enormity of the Ultraman challenge, two inspirational triathletes rose to the challenge. Manveen Maan gets the ultimate lowdown from Claire Soutar-Dawson, the youngest competitor in the event, and Ahmad Fathi Junaidi, the first Bruneian athlete to finish an Ultraman, on how they came, saw, and conquered. p h o t o g r a p h y b y B A r r y A l so p / E y e s w i d e o p e n i m a g e s

How were you first introduced to triathlon?

It was when I was in uni in the UK from 2000 to 2003. I started running, doing cross-country races and half marathon races. I heard about triathlon from friends and it intrigued me, but I was just starting out in the running scene, didn’t have a bike and could only do breaststroke in swimming, so I had to put that interest on hold.

After I returned to Brunei, I started doing more running and a few marathons.

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In 2008, I decided to take the plunge and bought a second hand bike. I did my first triathlon in Miri (Sarawak, Malaysia), which was an Olympic distance and it was a bit of a struggle but I was happy to have finished and that started my love for triathlon.

What made you take the plunge and try out for Ultraman?

In doing sports, running and triathlon, I’ve always had a plan. One of my dreams was to complete an Ironman, which I did in

2010, after doing Olympic distances and half IM races.

I then read a blog post on a guy doing the Ultraman in the UK and it sounded like he must have been either super-superfit or crazy! Naturally, it went on my wish list.

However, as the Ultraman races were in the UK and North America, the distance and cost from Brunei would have been too much so I had to put it on hold.

In 2014, I found out that they were planning to organise it in Australia, which

/// ultraman Australia

is a bit closer to home. As I did more research on Ultraman, my fear grew at the enormity of the event. But this was my opportunity and I just jumped in headfirst.

It was such a surprise when they accepted my application, as I hadn’t been doing much triathlon then and my Ironman results weren’t that good compared to the others who have raced in Ultraman. Maybe they were shocked to get an applicant from Brunei, (the first!) - some Australians don’t even know where that is! But it was such an honour to have been selected, and I vowed to give it my all to complete the event.

What was your training for Ultraman like?

As I had been doing a lot of running, I wasn’t that worried about that part. I just needed to make sure that I could finish the swim and the bike. Swimming is my weakest event, so I really had to improve my technique. I even asked the Brunei national swimming coach to identify my problems and worked from there.

I knew I had to be more organised and technical in my training if I were to complete this event and did a lot of research on the web, got advice from friends and new acquaintance overseas that had done it, and for about four months I stuck to my program religiously.

Office hours in Brunei are from 7.45am-5.30pm so it was good timing when I found out that the national swim squad uses the public pool on Tuesday, Thursday and Saturday morning at 5am. I would wake up around 4:15am and drive down to the pool to train for up to 1.5 hours. I would drive back home to get ready for work and leave the house again before 7am to send my daughter to school. I would also squeeze in a short lunch swim on days that I didn’t swim in the morning.

Training for the bike requires a lot of hours on the bike and on weekdays, as time was limited, I would only have about 1.5 hours to train, which is quite a short time.

Sometimes I would wake up at 3am and spin away on my indoor trainer before going to work.

I also did a lot of strength and endurance running workouts. Weekends were used for simulation training, long swimming sessions followed by a long ride on a Saturday and another long ride on the Sunday. On weekends, I would usually be out of the house from 5 or 6am until noon or 2pm depending on the workouts.

When I found out that the bike course in Noosa would be very hilly, I had to

incorporate hills into my bike training.

Brunei is a small country with not many hills to ride on, so I had to do loops around the hilly area. The bike workouts was the toughest for me – when you ride for seven hours while doing four to five loops on a hilly route, it just breaks you down and you question why you are doing this.

I didn’t really have a food plan, but made sure I took in the right amount of liquids and calories in food. I try not to use energy gels and bars during training as they are just too expensive to use all the time.

“Don’t be scared to take the plunge! What seems to be impossible can be achieved with the right mindset, discipline and determination.” — Ahmad.J Australian Triathlete |

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The kedai runcit (sundry shops) along my training routes were my food pit stops.

The owners just smiled when they saw me cycling mid-day in the heat - I guess they struggled to understand why I was cycling in loops under the hot afternoon sun.

I would make a fruit and veg smoothie after every workout to help me recover quickly for the next workout.

At least once a month I would be travel overseas for work, so that affected my training, where most of the time I would only be able to run on the treadmill. Those few months were just plain difficult training took its toll on me, I would miss family gatherings and events with friends.

I just wasn’t a happy camper.

How did you feel leading up to the event?

As it got closer, I just couldn’t wait to get it over and done with. I had reached a point where mentally I couldn’t do the long weekend training anymore. However, I was also worried, especially about the swim. I have improved my swimming but I wasn’t able to do any open water swim sessions as I couldn’t find anyone to accompany me on the swim - there are salt-water crocodiles here in Brunei! I was only able to do one open water swim session a week before the race in a sprint triathlon.

How important is mental preparation as compared to physical prep?

Mental preparation is very important, but mental and physical prep goes hand in hand where mental strength comes from the physical preparation that you put yourself through in training. In long distance events, when your physical strength runs out, that’s when your mental strength kicks in to push you forward.

Who was your support crew and how important is having a support crew during the race?

Ultraman event is considered a selfsufficient event where the athletes and crew provide the support, not the organisers. Usually athletes will bring their families and close friends to crew for them.

The crew are the athletes’ lifeline to feed, support, navigate, motivate, and care for of the athletes. Having people you know 58

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would be ideal as how the crew perform will decide how your race will be.

As I couldn’t bring friends or family due to high costs, I requested help from the organisers to arrange for a crew for me.

Closer to the event, the organisers introduced me to the volunteers that would be my crew - Melissa Urie from Australia and Joseph Palisoc from the Philippines.

Melissa did Ultraman Canada so she knew what was required and became my crew captain. Joseph is a Kona finisher and wanted to do the Ultraman in 2016, so he wanted to gain experience by crewing.

During race week, we managed to gain another volunteer, Will Rogers from Canada, who finished Ultraman Canada and had crewed before. These guys came down to volunteer and to make sure us athletes (and complete strangers) finished the race.

How awesome is that?

What was your aim, going into the event?

When attempting new challenges or races, my aim is to complete the race, no matter what, and to show that we can do what seems impossible. That has always been my drive in training and during the race when you just need to dig deep.

What was the most challenging/ rewarding part of the whole Ultraman experience?

The most challenging part was the training for the race. It was the most tiring, exhausting, painful and time consuming months of my life. This is the most I’ve trained in my life for an event. Juggling training, family, and work was just so tough. On some days, you just feel like a zombie after those long hours training.

The most rewarding part, is to be part of a small Ultraman family and being introduced to the main guiding principles of the Ultraman which is from the Hawaiian culture - “aloha” (love), “ohana” (family), and “kokua” (help). Everyone was there to show love, take everyone in as your family and provide support/help no matter what. It is a different race environment from any other races I’ve done. The crew were the stars at this event - without them, we all wouldn’t have made it and had the experience that we all had.

They were the water station, the support crew, the medical team, the technician, the buffet table, the therapist, the cheerleaders, the audiences/spectators they were everything that you could ask for.

/// ultraman Australia

You are the first Bruneian to compete (and finish!) Ultraman – you must be immensely proud of your efforts?

Yes, immensely proud of my achievement and humbled at the same time. Sometimes after you have completed numerous events and challenges, no matter how much you try, you may feel a sense of pride, which can lead to a smidge of arrogance. When you attend this type of event, seeing other athletes from different backgrounds going through tougher challenges and achieving amazing things, brings you back down to earth.

What advice do you have for other Bruneians or aspiring triathletes wanting to do the same?

Don’t be scared to take the plunge! What seems to be impossible can be achieved with the right mindset, discipline and determination. You just need to put your heart into it. I have always been amazed at what the human body can achieve when you put your mind to it.

Australian Triathlete |

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Name:

Clair Soutar-Dawson country:

Australia

At 25 years of age, you were the youngest competitor over the entire event – what made you want to step up from iron-distance racing to try your hand at Ultra?

I have been asked this question a lot. There was no necessary thought process in stepping up to the Ultra distance. I had heard about the race and I thought that the distances sounded unreal and yet I was very keen. It was a real test for someone of my athletic level to be able to finish. I was thrilled to be invited to race and have such a great result.

Can you fill us in on your preparations – what has been involved with getting you ready for this event?

I knew about the event since late 2013, but my specific Ultraman program has been around 18 weeks. I began with a good amount of fitness from the previous two iron-distance events. Between full time work and renovating a new house and training, time management was a challenge. My programs varied from 15 to 60

| Australian Triathlete

30 plus hours a week. The training is quite different from any sort I had previously done. Craig Percival (my coach) and I spent a lot of time working on strength and aerobic conditioning. We did a lot of weighted backpack hikes from five to eight hours, long aerobic hills rides of 220kms. I also snuck in a 12-hour solo cycle race where I was the first female and broke the course record riding 363km. Then, of course, the long runs and swims. While the sessions where long, Craig always put a lot of emphasis on recovery days after big weekends of load. He is an extreme professional in everything that he does. He is the reason why I have made it here injury free and ready to race.

I understand you’ve had great support from your husband Ruari and several friends in the WA triathlon community throughout your preparation – how important has their support been in getting your ready?

I have been extremely lucky to have a great support from Ruari and my friends Rod and

Juliana - they were willing to keep me company on many of the long cycle sessions. There were a fair few 3am starts in bad weather so you really know at that point they are your true friends.

Were you ever apprehensive or nervous about the enormity of what you had to embark on over the three days?

At the beginning when I first knew I had been accepted to race, there was a thought: “Oh God what have I done? I’m just a girl with no experience.” But as I completed the training and ticked off a few first time PB’s, my confidence grew. Once the race event came around, I had convinced myself mentally and physically that I was going to smash this race and finish well.

Overall you were the fourth woman over the line in a time of 28hr 30 minutes– you must be enormously proud of your achievement?

I’m not sure it has 100% sunk in yet. I know the response from my community, family and friends has been massive. I don’t consider myself anything special and am always a bit shy of all the attention. I don’t think this will be my last Ultraman or endurance event, and I feel like the very best is yet to come. But to be told I was fourth female overall, first in my age group, and had the second fastest time for my age group in world history was pretty special.

/// ultraman Australia

Did you go into the event with a time goal or placing or is that impossible at your first go?

Initially my goal was to finish the race, but finish well. Then anything else would be the cherry on top of the cake so to speak. There was a lot of doubt being so young and not having the years of development that I might struggle with backing up the days.

I do now know after finishing the event that it is physical but mentally you have to be in the right frame of mind. I was very happy to finish fourth female overall.

Who was your support crew for the event? And how big a role does your support team take in finishing an event like Ultraman?

My Ultra Crew which consisted of Rod A, Juliana, Julie (mum), Jess (sister), Kial (bro in law) and Team Head honcho Ruari. I feel like an imposter taking all the credit because frankly this is a team race and event. I can’t really sum up how much responsibility and stress they hold during the race, but you cannot race without them - period. The crew provides everything for the athlete, including navigation, food and fluid, support and guidance, as well as mechanical support. I feel closer to my friends and family that crewed for me - it is something truly special.

Has this started a new obsession for you or is it back to iron-distance racing for you?

I would love to be able to race as a professional and therefore my immediate races are aligned with getting experience to gain my pro qualification. But yes, it has started a new passion for Ultra distance and I will be coming back to race another in the near future.

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IMAGE OF THE

MONTH photo: Korupt Vision Australian superstar Criag ‘Crowie’ Alexander splits his time between Sydney, Australia and Boulder, Colorado. With views like his it’s easy to understand why he uses Boulder as a training base.

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/// Training for Ironman 70.3

70.3 SWIM

Annabel Luxford Instagram: @brissybella Facebook: Annabel-Luxford-Professional-Triathlete Web: annabelluxford.com.au Twitter: @AnnabelLuxford

© Michael Dodge / Getty Images

Top Tips (1)

Swim regularly. It’s better to be in the water regularly than aiming for a couple of big sessions per week.

(2) with catch. Always using massive

Finger paddles are fantastic to help hand paddles isn’t necessarily a good thing if your stroke needs improvement.

(3) but remember to incorporate some

Favou rite Pr e race meal?

Triathletes love to use pull buoys,

kick sets to strengthen hip flexors.

Completing a half or full ironman swim, when wetsuits are not allowed, is tiring on the hip flexors and some kick training will help get

Chic ken and rice , or Japa nese something simp le and easi ly digestible .

I always fini sh dinne r off wit h chocolate mil k and chocolate .

you ready for this.

Annabel’s Favourite swim session Mixed warm up 1200m: Include some kick, pull, band only and medley. Pre-set of 8 x 50m variable pace, exploding 20m off the wall.

Quick!

FACT

I l ov e . podcasts

Main Set: 10 x 50m sprints on a 75 second time cycle (use your best average time, so the last 50m should not be slower than first 50m), 500m just below race pace with pull buoy and paddles. One minute rest and repeat. If a beginner, only do the set once.

This set is good for racing as it simulates a spiked heart rate at the start of the race before settling into a firm but comfortable pace for the rest of the swim leg.

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/// Training for Ironman 70.3

SWIM

70.3

Sam Appleton Instagram: @samappo Facebook: samappletonprotri Web: samappleton.blogspot.com.au Twitter: @sam_appo

Quick FACT!

sam’s Favourite hard swim session

fa r too I spen d ime muc h t X box p l ay ing

Warm up: 1000m mixed warm up Pre Set: 4x50m build easy to hard Main Set: 6x250m as 200 threshold on short rest (usually do this leaving on 2:35) and then 50m race start pace (sprint) on long rest (leaving on 1:25 so the whole 250m is on 4min cycle).

Warm down: 500-1000m aerobic.

Top Tips

(1)

It’s not a long set but it’s a pretty spicy one! © Korupt Vision

(2)

(3)

Catch is key! Make sure you are not dropping your elbow below your wrist in your initial catch phase. Otherwise you are minimising the amount of water you are catching per stroke. Getting more ‘purchase’ per stroke will therefore increase your distance per stroke as well. Often the biggest improvement in swimming comes from technique.

Increase your stroke rate in choppy water. Higher stroke rates will ensure you’re always making forward progress through the water. If you glide in choppy conditions you are likely to get pushed around a little more.

Combine open water swimming into your program if possible. Getting used to swimming in a wetsuit is a good option to get you comfortable for race day. Open water swimming is also good because it occurs in an uncontrolled environment without the black line guiding you.

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/// Training for Ironman 70.3

70.3 BIKE

Heather Wurtele Instagram: TeamWurtele Facebook: TeamWurtele Web: teamwurtele.com Twitter: @TeamWurtele

© Ian Matteson - ENVE Composites

Top Tips (1)

people sometimes expect Do the work! I think that le pen on race day, and whi some magical thing to hap n whe der har h pus and you for sure can dig deeper I like feeling as though I’m there is a lot on the line, my fitness. If you haven’t out there to fully express ) te literally in terms of kjs! done the work (often qui day. e rac on ly ent sist con you can’t expect to perform in mitting to being engaged So, the best tip is just com your training every day.

Quick FACT!

ar e my r a nates y use d to Pomeg e h T . it s a k id ite f r u en I wa h favou r w t a e r s how t y l b e a h uge h ey wou l d on t in th e b ec ause r es in C a na da w h en sto up in y m in d blew m st It ir . f l e l h a f for t em h ds t ee w I sa l ik e w ow ing e h t time g r s ide of on th e rn south e in s d a ro ! ia rn C a l ifo

Pre-race rituals or superstitions?

I like reading and re-reading good sports psychology and non-fiction books like In Pursuit of Excellence, The Perfect Mile, The Boys in the Boat, and Rousey. I also like watching sports documentaries like Bones Brigade, Riding Giants, Pulling John and The Short Game - they help me relax while at the same time providing super motivating reminders of why I’m out there chasing my dreams as an athlete.

Heather’s Favourite bike session Session: My favourite training session is a probably a 4-hour ride where I aim to hit 3150 kJ, so pretty ‘full on’ the entire ride. It can take quite a bit longer than four hours if I’m not riding well, but I like the fact that I can get to some pretty cool places in that amount of time, and I have to deal with energy ups and downs and take care of proper fuelling, just like in racing.

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/// Training for Ironman 70.3

BIKE

70.3

Leon Griffin Instagram: LeonDGriffin Facebook: LeonGriffinTriathlete Web: leongriffin.com.au Twitter: @grifffo

Quick!

FACT

Leon’s Favourite bike session Session: Touching on the intensity required for a half Ironman. Total ride time is around 4 hours, so 125 - 140km depending on your speed and power.

a i n comes h e cu rt Afte r t iath lon r t y m dow n on to get , I wa nt ca r ee r r u l es ie Auss nto i k c a b p l ay ll and footb a g r a de a f i r st ga me . sen ior

Main Set: The first 2 – 3 hours are performed at an ‘all day aerobic pace’. In the last 60 - 90 minutes, complete 2 x 20min ON 10min OFF as: • 5min b/w 270-280watts (or just below your 70.3 race pace) • 10min b/w 285-300watts (at your 70.3 race pace) • 5min b/w 300-320watts (slightly above your 70.3 race pace)

Top Tips A couple things I make sure I do leading into a race or at the race are:

(1) (2)

Pre-race rituals or superstitions?

(3)

Bike tune up with a reputa ble mechanic before I travel to race. Includes new cables, brake pads, a new chain every couple of races, and is good to iron out any kinks or crea ks and a spit and polish.

I ride tubulars and make sure I do no more than 3 - 4 races per tire. I don ’t have a tire sponsor (otherwise I’d use new one s every race!) but feel it’s an important investm ent to try to lower the chances of flats in races, as there’s nothing more frustrating. I usually take my old training wheels also and ride those on my pre-race ride the day before so I lower the cha nces again of race flats.

Try to drive the complete bike course in the days before the race so there are no surprises on race day. It’s near impossible to ride it all, but I try to get 20-30km of the course ridden, and observe the rest from the car.

I can’t afford to have any pre-race superstitions or rituals because I race in so many different places. I never want to be the ‘head case’ athlete that folds like a cheap suit if there’s something I can’t get or buy or do the day before or morning of the race and it brings you apart at the seams. Part of being a triathlete at the top level is being versatile and adaptable to all and any situations.

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/// Training for Ironman 70.3

70.3 RUN

Tim Reed Instagram: @timboreed85 Facebook: timreedprotri Web: timreed.com.au Twitter: @timboreed

© Korupt Vision

tims’s Favourite Run session I call this session Leg Press and Treadmill Leg Mincer – it’s great for when I’m short of time and can’t fit in a cycling session pre-run in order to have suitably fatigued legs to simulate dead leg running.

Warm up: 10 minutes very gradual build starting at 10km/h and slowly building to 13-14km/h 3 x 12 light load squats with perfect form.

Main Set: Do the following exercises three times through. Make sure you progress leg press load each time round until you’re trembling with the effort!

2 x 8 leg press progress load 2 x 8 single leg press Treadmill x 8 minutes build as: 2 minutes building from 13-16km/h to find your legs 2 minutes @ 17km/h 2 minutes @ 18km/h 2 minutes @ 19-20km/h Warm down: Run 5-10 minutes at 11-13km/h depending on how you’re feeling.

(1) (2) (3)

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Top Tips

If the treadmill at the gym has a mirror in front of it, go for that one to keep an eye on your form when pushing the pace. Plus, you can work on your poker face while suffering.

Treadmill running is fantastic for improving running cadence/turnover. Focus on keeping a proud chest, relaxed but controlled arms and shoulders and slightly activated transverse abdominals.

Your gluteal muscles are the strongest group of muscles in your body. If you’re not recruiting these bad boys on the bike/run, you’re missing out on some easy speed.

| Australian Triathlete

Quick!

FACT

ica j ust w i fe mon d n be r a m i num T b a by d w e lcome th e fa m i ly. t wo i nto b ig b roth e r i ns A rti e jo a r i n th e osc l a n. r ee d c

/// Training for Ironman 70.3

RUN

70.3

Mel Hauschildt Instagram: @melhauschildt Facebook: melhauschildt Web: melissahauschildt.com Twitter: @melhauschildt

Quick!

FACT n

mel’s Favourite Run session This was a run session I did up at Falls Creek (1600m altitude) before Melbourne IM. I really enjoyed it as it had some faster stuff at the start then I had to settle into IM pace (slightly faster).

a mea I mak e ate chocol kie ch i p coo

Warm up: 5.5km warm up (5km jog + 500m of drills/strides) Main Set: 6x1km @ ~3:25 w 1min jog rec 8km tempo @ 3:40-3:45 pace Warm down:

Top Tips

5km

(1) (2) (3)

Change your shoes regularly. Running in worn out shoes with no cushioning left can lead to injury. It can also cause problems when you do get new shoes as the body might have adapted to dead shoes.

Don’t dawdle on your long run. Use your long run as a session. Throw in some race pace efforts. You can build endurance and get your junk kms on the bike. Make your long run count.

Don’t forget to add in above race pace efforts so that come race day, the first half of the run should feel comfortable. If you never run faster than race pace in training it’s going to be hard to sustain that pace off the bike and towards the end of the race.

Favou rite ?

Pr e race meal ite r ice . pesto on w h Ch ick en an d d an d si mple an Keep it pl ai n e. h fi b r avoid too muc © Korupt Vision

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QANDrA.

Episode Three t e x t b y D r . Mi t c h A n d e r son | I l l us t r a t i o n b y sh u t t e r s t o c k . c o m / N iko l a K n e z e vi c

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elcome and thanks for joining me. I had plenty of guests planned for this month’s episode- but they’ve all been vetoed by Aimee Johnsen, Editor/ Prime Minister of the magazine. Following her various edicts, there’s no questions from terrorists about “what do you do if you get sand in your uniform under-garment”, only genuine, no malarkey, ridgey didge triathlon queries published below… !

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1.

Question One: Are there any safe pain-killers to use during a race?

Yes! Is the simple answer, and it’s paracetamol (Panadol). As medications go, paracetamol has a very small side effect profile when the dosage is kept to the recommended limits of 4grams per day (adult). There are toxic effects for the liver if this is exceeded.

It acts on the central nervous system and can be taken on a full or empty stomachmaking it perfect for using pre or mid-race.

It’s also useful for post race sleeping to minimise any fevers and settle restless legs - a symptom of the muscle damage resulting from of a long race.

Avoiding NSAIDs (non-steroidal anti-inflammatory drugs) is a really important point. Specifically that includes diclofenac (voltaren) and ibuprofen (neurofen) plus aspirin…which (if you want to get technical) are non-selective COX inhibitors. Now that may sound rude, but the take home is that these drugs cause a pretty powerful block to inflammation and pain. Unfortunately, they also cause blood vessels to the kidney to constrict, which can lead to damage. If you add dehydration to the mix (which is most races), then this harm is accentuated.

There’s also the long term risk of gastric ulceration (i.e. hole in your stomach lining) with abuse of NSAIDs, which means they should always been taken with food. You can’t ever guarantee that in race conditions- another reason to avoid these during races. Even choosing to use a selective Cox 2 inhibitor (Celebrex), which is supposed to reduce this side effect, leaves you at risk of ulceration. So all up, it’s a no go for using NSAIDs before or during races. A tickle of ibuprofen after the race with a meal is fine, especially in the setting of adequate hydration.

2.

Question two: What’s the best treatment for blisters?

Blistering is a normal reaction of the skin to heat or friction. In the same way that you have tears in your eyes for

/// QANDr.A

lubrication, this response eases any friction between two tissue planes. Unfortunately it also attracts a pretty significant pain response and can ruin a race. Even small blisters on your feet can change the gait pattern, which makes you less efficient with your running pattern, and thus slower.

So get on the front foot and try to avoid them, by staying away from new shoes and socks in race conditions, having plenty of toe box in your race flat selection, using papaya ointment or vasoline application on areas you know are prone to blistering, trimming your nails regularly, using socks on the bike leg and ensuring your laces are loose at pressure points. You should avoid using tape of any description or bandaids, which are always prone to movement during the swim and bike legs…leading to chafing on the run. The application of these items is most often counter productive.

Post race treatment should include blister-blocks or ‘donuts’ to maintain the integrity of any un-popped blisters and take the pressure off them. This means the damaged areas have their natural protection, plus skin integrity to minimise infection. If the blister is ruptured, then use a small pair of scissors to trim the skin to its edges. An application of papaya ointment can provide a barrier to dirt/bugs, as well as invaluable lubrication against friction.

3.

Modifiable

Non-modifiable

Training state

Gender

Weight

Height

Clothing

Environmental conditions

Hydration status

Age

Stress

Genetic factors

Practically, you just need to get a feel for your sweat rate by doing pre-post weighing. Try to remove the confounding errors of wet clothes by stepping on the scales in your underpants before and after a session. Take note of the amount of fluid you have drunk (usually full bidons are 600mL (gm) or 750mL) and add that amount to the loss of weight. Then divide the loss by the number of hours spent exercising, and you have a sweat rate in L/hr.

Sweat rate (L/hr) = (weight loss + fluid ingested)/hours Being aware of the amount you sweat is critical for success during endurance events.

If you cannot replace this fluid and electrolyte, fatigue will cruel your performance. Keep in mind that humans will voluntarily dehydrate around 2% before beginning to feel thirsty, so be proactive about drinking early. Additionally, fluid is a great way to ingest carbohydrates, also critical for exercise success.

Good luck out there! Looking forward to more questions next month.

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 four of QANDrA: @drmitcha (twitter/insta) and mitch@shinbonemedical.com

Question three: How much do I sweat?

How long is a piece of string?

That’s right, it’s a very obtuse question and deserves this kind of answer! There are so many variables that contribute to sweat rate, so it’s worth understanding them before you try to get to a neat, round number in litres per hour. Which you’re never going to get…

Everyone is different, and not just in size and shape. There are categories of modifiable and non-modifiable factors that influence your rates.

mitch@shinbonemedical.com @DrMitcha

@Drmitcha

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Curbing the ‘Come Down’

What goes up, must come down. Tim Reed tells us how to cushion the fall of the dreaded post event depression. p h o t o g r a p h y b y sh u t t e r s t o c k . c o m

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hat a prep you’ve had.

You’ve ticked every box possible in regards to nailing your race. There have been sacrifices along the way. Ignoring friends and family a little and continuously justifying putting off life-tasks that needed to be done until after your race. You know you’re going to make it up once the race is done with right? The race goes well, really well. You smashed your PB and more importantly, pipped your training buddies to the finish line. The finish line feeling was as good as everyone told you it would be.

The day after the race and you’re still on a massive high. How good are the next few weeks going to be? Lying around, relishing in the glory of what you’ve achieved, no training, catching up with friends, throwing

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back chips and beers and not feeling guilty.

It’s going to be the best!

Only it isn’t. It sucks. By Tuesday you’re struggling to find the motivation to even get out of bed. There’s a strange feeling of perpetual sadness combined with being completely overwhelmed by the number of things you need to get done to get life back on track. For some lucky people, ‘post-event depression’, as it is commonly coined, can last for just a few days. For others, it can linger for weeks or even months.

What is ‘Post Event-Depression’?

The months of training to complete your event take a huge amount of motivation and discipline to get out the door for each session. The nice part of the preparation and all the training that many of us don’t

take for granted are the daily feelings of accomplishment after ticking off each session. I believe it’s deep in our ancestral DNA to need consistent purpose to be happy. Food, shelter, love and purpose.

Combine that purpose with the very natural past time of being active outdoors and you’re further contributing to a general state of happiness. Post-race, that sense of purpose can disappear and with it that state of happiness.

On a more acute level, race day takes an enormous emotional toll. The brain’s stress chemicals are circulating in overdrive before and during the race. You then receive a massive endorphin release upon finishing which leaves the athlete with a ‘racer’s high’ that helps to us continually sign up for more suffering.

/// performance Photo: © MichaelDodge: Getty Images

Brought to you by:

Newton’s third law of physics could just as easily be applied to psychology: “For every action there is an equal and opposite reaction”. Our emotions are no different.

How to lessen the fall: -- Be ready.

I would love to jot down some recommendations of how to get through the post race period without suffering any post-race blues but for the majority of people, that would be unrealistic.

Plus, if you’re going to get the most out of yourself mentally on race day you’re going to have to deplete yourself to a significant degree. However, being ready for the fall and understanding why it’s happening can make for a much softer landing. It’s worth warning your loved ones that you might be a little down for a few days so that they don’t get frustrated if you’re not your usual enthusiastic self.

Thats right... its a great feeling at this point but beware the post event depression!

-- Delay caffeine and alcohol and eat real food.

Especially after a race has gone well, if you’re anything like me, there is a very strong desire to get out and celebrate after a race. It’s often been weeks or months of living like a monk and you want to get out and enjoy yourself free of race guilt. Make no mistake though, just because caffeine and alcohol are widely socially accepted they’re still drugs with both positive and negative effects.

In the case of caffeine, your body and mind has been put through the ringer, all-time high cortisol levels are circulating and your heart rate is still nowhere near your typical resting rate.

It’s not untypical for athletes to consume 400mg+ of caffeine on race day. That’s a lot! The body wants and needs to rest to rebuild physically and emotionally but the temptation is to spend the day after the race sharing war stories with friends and trying to pick yourself up out of the fatigue with a

few double shot lattes. You’re essentially throwing stimulants into a completely over stimulated mind and body. The effect of caffeine is highly individual but from a personal perspective I would skip or moderate the caffeine intake for a few days if you’re prone to a bad post-race emotional crash.

Drinking alcohol is going to make it extremely difficult to re-hydrate and aid recovery. Often, your guts are in tatters after a day fuelled by gels and Coca-Cola so alcohol isn’t going to do you any favours in that regard either. Given gut health and

serotonin (the body’s feel good happy chemical) are so linked it makes sense to look after your guts to help minimise post-race depression. To rebuild your gut health, aim to eat a wide variety of real, quality food.

It is idealistic and somewhat hypocritical to recommend not celebrating and not indulging in some junk food after a successful race campaign, however it’s good to be aware that delaying those celebrations a few days until you’re back in a less susceptible state could be a great way to minimise the post-race emotional crash without missing out completely on all the post-race fun.

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th people Light exercise and hanging out wi e a world who make you happy will makue s. of difference for the post race bl -- Sleep.

A disturbed sleep two nights out. Three hours sleep the night before. Staring at the ceiling the night after the race.

Sound familiar? Going into the recent Ironman 70.3 Cairns I accrued nine hours of sleep over three days for various reasons. By the time the whole race experience is done it’s so easy to be completely wrecked and sometimes it’s not the race that’s done the wrecking, it’s just lack of sleep. Sleep is a whole separate article but if sleeping is an issue like it is for me then I would look into getting to the race more than a day before the race to settle in and truly relax and adjust to any time differences, practice ’Mindfulness Mediation’ and research many other common tips there are out there for restful sleep.

-- Post race plan.

Some athletes think I’m crazy but especially for my Ironman athletes I actually give them an exercise schedule for the week after the race before starting them on a complete break.

Exercise, as far as I’m aware, is still more effective than any anti-depressant 74

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medication on the market so to help my athletes mentally get through the post-race slump I try and keep them moving and gradually wean them off exercising. Of course it’s best to avoid high-impact exercise like running and include non-triathlon exercise if that’s an option.

In addition to a very light exercise schedule it can be helpful to map out the many chores or work tasks that need catching up on so it doesn’t overwhelm the week after the race when you’re already lacking a little motivation.

-- Be with people who make you happy.

It can make the world of difference when you’re feeling down. Take the time to be with the people you love and the people who make you laugh.

After all this you might ask is it really all worth it if every great feeling in life is balanced out by an opposite negative emotion? Of course it is! We’re only here for a short while in the grand scheme of

things and I would rather ride life’s extreme roller coaster of emotions then get to the end of the road wondering what it would have been like to have loved, seen the wonders of the world and experience the absolute elation that crossing a finish line can provide. Don’t fear the post-race blues, just manage them.

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.

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/// Nutrition Brought to you by:

Triathlon and stress fractures Optimising bone health

Factors affecting bone health

t e x t b y K e l ly S t e w a r t | p h o t o g r a p h y b y S h u t t e r s t o c k . c o m

T

riathlon by nature is a physiologically demanding sport but it shouldn’t be stressful on bones. We have known since the 1890s that physical activity is good for bones, so why do so many triathletes get stress fractures?

The following article aims to highlight some of the crucial factors for maintaining bone health, so that athletes remain injury-free in the short term and decrease the risk of osteoporosis in the long term.

Bone mineral density (BMD) describes the amount of bone mineral content after peak bone mass is achieved at around 30 years of age. It reflects a long-term balance between bone formation and bone degradation. The mineralisation of bone is regulated through the interaction of mechanical loading on the skeleton (physical activity) with various biochemical factors, including vitamin D production, dietary calcium intake, energy availability and reproductive hormonal status.

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Intense physical activity and elite sport provide a unique environment that may alter or compromise some (or all) of these factors. The magnitude of each or all of these factors can change depending on the specific demands placed on the body in certain training phases. The type (weight bearing vs non-weight bearing) and volume of training, vitamin D production (amount of sun exposure), energy, calcium intake (appropriate diet), and hormonal status may all be compromised, depending on the demands of the training (and racing). Under these conditions, the process of bone degradation may increase, without a concomitant increase in bone formation.

Consequently, bone mineral density may decrease. Low bone mineral density has short and long term ramifications, such as increased risk of fracture in the short term, and increased risk of osteoporosis later in life.

Physical activity has been recognised as beneficial for bone health since the 1950s.

It provides a mechanical stimulus for bone development by exposing the bone to stress or load. When continued across the lifespan, physical activity enables accrual of optimal bone mass.

Research investigating BMD in athletes generally reports increased BMD with training. Training in weight-bearing sports such as soccer, running, racquet sports and gymnastics improves BMD. Effects of loading on bones also appear to be site-specific. For example, leg, hip and spine bones are loaded during running, whereas arm bones are not loaded. Consequently, runners may maintain BMD at loaded sites (e.g. hips and spine) but not at unloaded sites (e.g. radius). Gymnasts are able to gain and maintain BMD at all sites, because

their training involves regular loading on the whole body. Therefore athletes in non-weight bearing sports such as cycling or swimming may not gain the benefits of exercise on bone because their bones remain unloaded. Athletes from some non-weight bearing sports even experience a loss of bone mass over time because of long hours of weight-supported activity.

Contrary to the reported benefits of moderate physical activity on bone health, intense, prolonged and excessive physical activity can be detrimental to BMD and may eventually lead to bone stress injury. A bone stress injury is considered an overuse injury caused by repetitive loading in weight bearing activities. Factors such as smaller muscle size around affected bones and nutritional issues such as low energy

availability (see later discussion) and micronutrient deficiencies can all contribute to the incidence of bone stress injury. Paradoxically, excessive levels of physical activity can also exacerbate these problems. Bone stress injuries are particularly prevalent in athletes that participate in repetitive and weight bearing sports such as running.

Vitamin D (produced in the liver from sunlight exposure) and dietary calcium play important roles in bone health because they both regulate blood calcium levels.

Vitamin D (and its byproducts) acts to maintain plasma calcium by acting on the gastrointestinal tract to increase calcium absorption, the kidneys to reduce calcium loss, and the skeleton to alter bone degradation. Adequate dietary calcium

intake prevents variations in blood calcium, therefore stopping calcium from being removed from the bone to top up the blood.

Recent research suggests that between 31−42% of the general population has ‘suboptimal’ vitamin D levels (i.e., serum vitamin D concentration <50 nmol/L). In comparison, the incidence of ‘suboptimal’ vitamin D in athletes ranges from 8% in a study of 41 male and female track and field athletes, to >75% in a study of 54 female ballet dancers. Large proportions of both the general population and athletes are also found to have suboptimal calcium intake. Continued suboptimal vitamin D production and calcium intake contributes to an inability to gain and maintain BMD. Adequate energy availability and reproductive hormonal status are Australian Triathlete |

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considered essential for mineralising bone.

In athletes, both energy availability and reproductive hormonal status can change as a result of training. Energy availability is determined as the difference between energy intake and energy expenditure, and indicates the amount of energy available for normal body functioning. Recent studies have shown that prolonged low energy availability is detrimental to bone mineral density, and is further exacerbated in the presence of low oestrogen. Low energy availability is commonly reported in sports or activities where low body mass (e.g. triathlon, distance running) or a small build and lean appearance (e.g. gymnastics, ballet, figure skating) are preferred.

Reproductive hormones (oestrogen and testosterone) are essential (with adequate energy availability) for bone mineralisation, and levels of these hormones decrease as 78

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people age. Therefore, the risk of bone deterioration diseases such as osteoporosis is increased.

In summary, many factors play a role in the acquisition and maintenance of bone health in humans.

So, what do you need to do to maintain good bone health in the short term and for the long term? Well, Iâ&#x20AC;&#x2122;m glad you asked!

No. 1 Swim but not too much.

Cycle but not too much.

Run but not too much.

Skip rope, do handstands and put some resistance exercises into your training.

Make sure the coach approves but there are ways to include all of the things into your weekly training. It may or may not improve your racing times but it WILL look after your bones better in the short and long term!

No. 2 Gain or maintain a healthy body weight for racing. An Accredited Sports Dietitian can help you determine a healthy weight for you.

But donâ&#x20AC;&#x2122;t be too light.

Often in coachesâ&#x20AC;&#x2122; eyes, being too heavy means an athlete is at a higher risk of sustaining an injury and maybe for the most part this is true. But being too light means an athlete is also at a higher risk of injury. Being too light means there is not enough weight to load the bones adequately and BMD is likely to not increase with age as it should or it may even decrease.

/// Nutrition Brought to you by:

“jump rope and do handstands, sometimes in the sunshine; eat enough energy and calcium-rich foods and maintain a healthy weight that is not too light.” — Kelly Stewart No. 4

Eat enough food to provide enough energy for training and for wellbeing. If you are consistently exhausted, not training well, not racing well and losing weight then you are probably not eating enough energy across the day to fuel you as a human first and foremost, or as an athlete. A visit to an Accredited Sports Dietitian is the best way to rectify this situation. They will help you to balance your macro and micronutrient intake in and around training and across the day.

No. 3

Get enough sunshine to produce enough vitamin D but not too much, we don’t want a bunch of new skin cancers! Fifteen minutes of morning or afternoon sun is thought to be enough for most people.

Eat enough calcium rich foods and fluids. Cow’s milk and cow’s milk products are the best way to do this. Apart from the fact that they contain a large amount of calcium naturally, they also have a bunch of other nutrients that help the calcium to be absorbed and used.

No. 5

In females, maintain good reproductive function. That is, if you are not menstruating (because your energy availability it too low, see No. 4) then you need to see a sports physician and get this resolved. Previously, amenorrhea (not menstruating) was seen as a good thing because it meant you were training hard enough and/or your body fat was low enough, but recent evidence suggests otherwise. Long-term amenorrhea can lead to osteoporosis and infertility.

So, the take-home message is to jump rope and do handstands, sometimes in the sunshine; eat enough energy and calciumrich foods; and maintain a healthy weight that is not too light.

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Sauerkraut

Salad

Margaret

Ing redi ents:

O

FROM THE

ne of the keys to good e Kitch n of health is having a healthy MARGARET gut. Along with consuming MIELCZAREK a diet rich in fibre, one way to ensure a healthy gut is to eat foods that contain live friendly bacteria, similar to the healthy bacteria that inhabit our digestive tract. Foods such as natural yoghurt are generally known for their gut health benefits.

However, there are other foods that contain these friendly bacteria, such as fermented foods like sauerkraut.

If eating sauerkraut doesn’t sound too appealing, here’s a recipe for sauerkraut salad that I’m sure you will love.

At home we grew up on foods like sauerkraut and Kefir (another fermented food product – fermented milk, which is also a good source of friendly bacteria), so it’s funny to me how ‘in-vogue’ these foods have become lately.

While catching up with my mum and grandma one weekend, I got my favourite family sauerkraut salad recipe off them. It definitely makes eating sauerkraut a lot more enjoyable, particularly if you’re not used to having it in your diet.

NB: This salad is typically served with mashed potato but I had it with mashed cauliflower, and it tasted amazing!

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1 Polish sauerkraut 1 carrot, grated 1 onion, chopped Parsle y, chopped Caraway seeds (a great source of iron, coppe r, potassiu m, mang anese, selen iu m, zinc and magn esiu m) Extra virgin olive oil

Method: – Place a couple of table spoon s of sauerkraut in to a mixin g bowl.

– Mix in the grated carrot, chopped onion and parsle y.

– Spri nkle caraway seeds as desired, to taste.

– Driz zle extra virgin olive oil and mix in.

– Serve and enjoy!

Margaret Mielczarek is the owner of Fuel Right Nutrition. She is a triathlete and has an APD, AN, and AccSD.

www.fuelrightnutrition.com.au

Our range is manufactured in New Zealand, under a strict quality system within a GMP certified manufacturing facilityyour assurance of quality. If you are a serious trainer who settles for nothing less than the best workouts seeking a range that has been engineered to optimise performance goal outcomes- we recommend INCâ&#x201E;˘. www.incsports.com.au Available at:

INC Sports

@incsports

Identifying Your Needs and Engaging the Right Sponsorship t e x t b y V i c ki e S a u n d e r s

O

ur 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 the most challenging 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 by creating strong foundations that not only support your decisions about which sponsors you approach but also help you set up all the elements of the relationships you engage.

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.

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| I l l us t r a t i o n b y w w w . sh u t t e r s t o c k . c o m

Identifying potential sponsors Identifying your needs

Paper. Pen. Daydream. Yep, it’s as simple as that to get started! I always encourage my clients to think big.

It’s not about making do with the bare minimum that you need, it’s about painting the picture for what it would look like if money were no object and you could fully immerse yourself in your sport to the level that you want to! So, if you believe that your performance would be enhanced by weekly massages, list them down. If you believe that a dietician and a running coach are just what you need to take you to the next level, then write that down! I’m a massive believer in visualisation, and then taking action.

In the first sponsorship article we talked about how important it is to identify the right sponsors and how to go about that. Here’s a recap: align with brands who share your values, and whose products and services you believe in. Don’t jump into a sponsorship without doing your research, make contact with them before sending a proposal, and most importantly don’t reinvent the wheel - look around at the existing contacts and networks you have!

Creating a strategy

Your list of potential sponsors may be two pages long, so while it’s important for you to identify every single potential sponsor, you then need to go through the list and refine it,

/// Sponsorship Consultants

“Believing in the values and products of a brand is vital to ensure long-lasting and valuable sponsorships” — Vickie Saunders

think about who you’d actually like to work with, and which products, services and brands you truly believe in and would feel proud to represent. Look at who you already have some kind of connection with, be it through a personal or business relationship or even the fact that this is the product you have always used and wouldn’t use anything else!

Marry up the potential sponsors with all the items and services (and finance!) that you want, and look for obvious connections such as a local store that stocks most of the equipment you need, or a company whom you have a personal connection with (i.e. a relative or friend works there).

Some people don’t feel comfortable asking for sponsorship from existing contacts because they think they are asking for a favour. When it comes time to sending a sponsorship proposal you will be offering great benefits in return for your sponsorship request, so there are no favours or donations - this is a business proposal and will be a valuable investment for your sponsors!

At this stage you should choose five to ten target sponsors and focus on them. You can choose this list based on the value they offer, the ones you really want to engage with or the ones who cover off several items i.e a brand that can supply all your clothes, shoes and other apparel. This allows you to focus your efforts and create tailored proposals.

Research

Find out as much as you can about the companies you’ve identified as a good match, and get an understanding of what they’re about. What does their marketing activity look like, do they sponsor other athletes, do they participate in any corporate sporting events or do they have any employee health programmes? Find out as much as you can via the internet and your existing contacts, and then get in contact with the marketing or sponsorship manager to get any other key information to ensure your proposal really hits the mark!

Creating a list of benefits

It’s my belief and experience that your results on the sporting field have little to do with getting sponsored, and that it’s other factors that make sponsorship a valuable investment for companies. It’s social media, brand promotion, media coverage, verbal endorsement at events, having a brand ambassador and a heap of other benefits that you can offer sponsors.

Perhaps you’re good at public speaking and can offer a few hours of your time during the year, or you could offer to run a team building session for your sponsors’ staff (or to their clients). Social media is brilliant when done right, so look at how

you can offer an increased platform for your sponsors through your existing or soon to be increased networks! Get creative, step outside your comfort zone, and look for unique and valuable ways to give back to your sponsors.

Through your research you should have a fairly clear idea of what the company may be looking for, so your benefits should align with this and of course should commensurate with what you’re asking for from the company in terms of value.

Creating sponsorship proposals

Make sure the focus is always on the company, not on you. Be clear and concise, let them know why you are contacting them specifically and how it will benefit them to sponsor you. Outline your achievements and future plans, and paint the picture of just how awesome it will be to work together. Use great photos and make the document look fantastic, and really represent you and your style. Use no more than six pages, ideally two to four, and always tailor each document to each sponsor - generic proposals are just lazy!

Be clear on what you’re asking for and what you’re offering. Make sure that you make it as concise as possible because the aim is to get them to read the entire document.

If you’re not good at design or writing or you don’t have any killer photos of you in action, get help. Ask around, you’ve probably got people in your existing network who are good at this stuff and will be happy to help you.

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Sending proposals

Following up proposals

Make sure you have already spoken to your potential sponsors - face to face is optimal, over the phone is good, email is a very last resort. Make sure they are expecting your proposal, and once you’ve sent it (usually via email), follow up with a phone call to confirm they’ve received it and to find out when they’d like to discuss it with you.

Successful – We now move into phase two of sponsorship, the Maintain phase where contracts get negotiated and signed, and we start putting into action all of the benefits we have offered our sponsors. It’s a busy phase and typically coincides with your competition season, so the key is getting organised and creating a plan to ensure you can fulfil all of your obligations and not get stressed out in the process.

Not successful – go back to your list of potential sponsors and see who else you can approach.

Congratulattiwoens!

You’re just wha are looking for!

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The main focus of this phase is doing research and planning. Too many people create a sponsorship proposal that is basically a lengthy athlete profile, and then think about who they might send it to. It’s really important to know about your sponsors before you even think about creating a proposal, so resist the temptation to start creating that document first. Do your homework, and when it is time to send your proposals you’ll be confident that you’re sending the right content, to the right companies, in the right way.

Cool!

/// Sponsorship Consultants

DO’s

DONT’s

1. Give yourself plenty of time to engage sponsors - at least three months!

1. Never send a proposal (in fact don’t even start writing it) without making contact with the company first (face to face is gold, over the phone is good, email or other social media is ok but really use that as a last resort).

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.

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

2. Make your proposals too long, or too detailed about yourself – the focus should be on the sponsors and how this will benefit them.

3. Rush into sponsorships with companies you know nothing about or who are not aligned with your values.

4. Worry if some of them say no. Be thankful that they have given you a straight answer and that you are moving closer to getting a yes from another company - the RIGHT company!

5. Just send your proposal documents and wait for a reply. Be proactive (but not a total stalker!) and follow up a few days after sending.

“Pick up the phone, make direct contact with potential sponsors and don’t hide behind emails!” — Vickie Saunders

About Sponsorship Consultants Vickie works with athletes all over the world in all different sports to empower them with the skills, tools and knowledge to engage, maintain and retain sponsorship which allows them to fully participate in their sports and enjoy the rewards of being a sponsored athlete (rewards that go way beyond financial gain alone!). 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.

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Working your way to your first long course event text by Julie Tedde | photography by Shutterstock.com

A

re you ready to do your first long course event? With the World 70.3 being held in Australia in September 2016, more athletes are looking at giving longer distance triathlon a go. You do not need to be an experienced triathlete but you do need to take your time to plan and prepare for the longer triathlon.

A lot of the time, beginners or first timers will progress through triathlon race distances. Is it time to train for longer triathlons than you have previously done?

Before embarking on a long course event, many people complete a sprint distance triathlon (750m swim-20km bike-5km run) or even an Olympic distance triathlon 86

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(1500m-40km bike-10km run). However, what is more common now is people having the dream to complete an Ironman distance triathlon and they often jump straight into a long course event.

What is classified as a long course event? Two distances come to mind A 2km swim- 80km bike-20km run or a 70.3 (1.9km swim-90km bike-21.1km run).

It is a big jump to go from an event of two to three hours to one that may take you over six hours. Consideration must be given to things such as your history in sport, your endurance base and your history in terms of injury. Other things you must consider are your physical and mental health, and just as importantly, the impact

on your life. This will include sacrifices that you need make and the support you will have around you.

So, what is it going to take to prepare you for a long course triathlon in four to six monthsâ&#x20AC;&#x2122; time, especially since the distance has now increased in all disciplines? (The swim increase is not that big a jump but the bike and run have increased greatly).

We are now in the winter months and it is an opportunity to mix around your race goals and increase your exposure to preparing the body for these longer styled events.

Here are some ideas over the winter that are useful and relevant to preparing for long course racing:

/// Beginners

It takes time, but start to increase the training to reach that long course goal!

Example:

1

Train for a half marathon. Is it a must?

No, but it is very useful. It allows you to build your run mileage to what is required for your long course triathlon and it teaches you to train at a more relevant intensity to what is required in your long course triathlon. You have been racing and training for distances of 5km and 10km, but now you need to prepare the body for a more aerobic run - therefore the intensity in your preparation needs to reflect this. It does not mean you ignore the higher intensity running, especially as you get closer to the event, but running at under 80% mhr and including hills to improve your strength endurance needs to be a focus. The other major benefit is that it teaches you to pace for the half marathon. You will learn that it is not just about running as hard as you can for as long as you can which may happen in a 5km run off the bike, but it is a more controlled and sustained effort throughout. Even though you will run a half marathon fresh faster and at a higher intensity than you will with your run off the bike in a long course triathlon, you can learn some invaluable lessons by racing and training for one or two over the winter months.

2

Join a local bike group or even club and even compete in a few road races over winter. Riding

with more experienced riders is a great way to improve your knowledge and even technique when riding. For many beginners the bike leg is the discipline they know the least about. Riding in a group is also generally safer than riding on your own. While you are training in a group, it is generally on the longer weekend rides that you will have the opportunity to hit the hills. This is a great way to improve your overall strength on the bike. Finally, by joining the bike club, you will get access to the longer races they often hold over winter. Similar to running a half marathon, you can learn how to pace on the bike over the longer distance.

So you have made the decision to participate - whatâ&#x20AC;&#x2122;s next? It is time to work out how training will fit into your life and when you can do it. In order to prepare the body for this, there are some critical things one needs to follow.

Set out how many hours per week you have available to train and how many sessions you can assign to training. Next, assign them to swim, bike and run sessions and strength training if you have access to some weights or a gym.

Hours available: 10-12 hours Mon

1 session

1 hour

Tue

2 sessions

1 hour plus 45 mins

Wed

1 session

90 minutes

Thu

2 session

only 2x1 hour

Fri

1 session

1 hour

Sat

1 session

up to 3 hours

Sun

1 session

up to 3 hours

Next is to assign when you will swim, bike, run or do strength training.

Mon

Swim 1 hour

Tue

Bike in am, run in pm

Wed

Bike 90 mins

Thu

Strength in am, run in pm

Fri

Swim or strength

Sat

Longer bike or Bike/run

Sun

Long run or Bike/run

In our next edition, we will give some thought as to what sort of training you need to be doing now in comparison to what is appropriate in two monthsâ&#x20AC;&#x2122; time, and then again leading into the race. Stay tuned!

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tips &tricks Special considerations for Masters triathletes

H

aving been in the sport now for 30 years (10 years as a professional triathlete then the past 20 years coaching pros and age groupers), over all distances and all ages, I am finding that the average age of my squad and clients is certainly creeping into the ‘Masters’ category, with many in their 40s, 50s and 60s making up the majority of the numbers.

When training as an older athlete (myself included at 48 years of age) and coaching older athletes, the workload and structure has to be adjusted to take many factors into consideration. These are some of the issues that I come across on an everyday basis, and those that I have found to be limiters in Masters athletes when training and during race day.

We are all different and the aging process affects everyone in different ways.

History in the sport (or previous activity), genetics, lifestyle, and your attitude all play a part. In my experience while coaching Masters athletes, I don’t really see an accelerated decline in performance until well into the late 50s or early 60s. Although we’re all unique in our build, it has been shown that endurance in a fit athlete declines at only around 4% before the mid-50s.

Muscle mass starts to decline in our early 30s and by the time an athlete gets beyond 50 this is a much higher percentage and has been shown to be up to 10% for every 10 years. Looking to add strength training to assist in the increase muscle mass in older athletes is a must, helping to prevent injuries and assists in form and technique.

Working in resistance training will help prevent muscle loss, and rebuild and activate weak muscles. A circuit-style training program using high-intensity, multi-joint lifting at least twice a week

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(adapting to your seasonal training and racing load) will benefit the body.

Recovery time and sleep need to be increased with age. Without them, additional stress and fatigue is placed on older bodies, which increases the risk of injury. As the body ages it becomes less flexible, becoming one of the main causes of injury as we age. Ideally, a structured program designed to maintain flexibility should be worked into older athletes’ weekly programs.

Recovery is a vital part of performance improvement in triathlon. Increasing recovery time will allow a triathlete to train for longer and with less risk of injury, and help with motivation for both training and

racing. Increased sleep for Masters athletes, especially after a hard workout or race, will help the body come back stronger.

Your training programs should implement periodisation. Recovery and rest days need to be factored in more as we get into our 50s and beyond. For example, do a 2-week build block then 1-week recovery where less intensity, volume and more recovery or rest days are worked in. This will ensure you recover better and bounce back fresher. The day following a high intensity session should be one with low intensity/impact training or a day of rest.

Listen to your body. In the real world, we cannot lock ourselves away in a bubble to just eat, sleep, and train. Other stresses affect how we recover and of course the odd niggle or cold and flu bout may see a training session shelved or with reduced intensity. Failing to rest when you are tired can result in more illness and injury that may result in several days or even weeks off.

• Working in strength, yoga, pilates and daily body maintenance to focus on known weaknesses or trouble spots (e.g. hips, periformis (deep into the butt) or ongoing calf issues) will help to prolong your racing days.

• Plyometrics (instead of traditional speed work) may replace or at least reduce the time done at the track. Adding dynamic run warm ups to activate the muscles will also help reduce potential problems.

• Establish a good support network with a physiotherapist or massage therapist who works with athletes and get to know your body.

Intensity wise, you still need to train hard. Performance-focused Masters need to push the limits at certain times after 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 appropriate base and endurance is built. Research on athletes (of all ages, male and female) has come back with the same findings: intensity (how hard we train) is key. However, intensity also brings tiredness, fatigue and an increased risk of injury. So preparing the body well for the hard work by developing a good base, getting the muscles and joints strong and then progressively building intensity needs to be done over time.

Many older athletes, especially those returning after years away, train too hard initially. Overtraining, burnout and injuries are common for those that don’t gradually adapt and allow their bodies a progressive introduction to volume, frequency and intensity.

Ideally, it is best to have a plan or program, and to work with an experienced coach. Get a Heart Rate Monitor (HRM); know how to use and establish what your Maximum Aerobic and Threshold Heart Rates are in your training zones. Many triathletes train too hard a lot of the time in doing their long runs and rides when they should be more aerobic. Often when it comes to higher intensity training on the bike and swim sets, they may be too tired to lift and get the benefit that these more intense efforts provide – even for older athletes.

Run ‘speed’ work has to change and adapt – you can’t do what you did physically as a 22-year-old in your mid 40s. Add hill work, which equals speed in disguise (strength). Long runs and rides in the hills and doing hill reps at the right times during your preparation helps. Add some deep water running as extra stressfree exercise, use an elliptical trainer in the gym and don’t underestimate the value of cross-training. You can still get more intensity in swim and bike sessions without the same risk of injury that exists with this level of effort running. Your Vo2 max will decline as you age too but more so if you neglect high intensity workouts. Depending on your age (i.e. early 40s, late 50s, or early 60s) a higher percentage of swim or bike intensity over run intensity is recommended due to the higher injury risk in training to run fast with intervals. Also, the general tightening of the lower back, hips, and hamstrings from regular cycling usually comes to the surface (with the potential for injury) with intense running, and more so if body maintenance and daily stretching of key individual trouble spots are neglected.

Use the latest recovery methods such as compression garments, active recovery (water based training - deep water running), hot-cold contrast baths/showers, good food and hydration (water and electrolytes), massage, and stretching.

As we age, our physiologies, health and ability to recover all change. The old saying of training smarter not harder rings true as we age, but we can certainly slow down the process of performance dropping by implementing some of these steps in the ongoing quest to be our best even in our later years.

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

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/// DATEV CHALLENGE ROTH Race Details: Location: ROTH,GERMANY Distance: 3.8km/180km/42.2km Date: 12 JULY 2015

photography by s t e p h e n p on d an d jo r d an m ans f i e l d / g e t t y i m a g e s

home town race: German Anja Beranek (left) bounced back after a disappointing DNF last year to claim a third place.

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/// DATEV CHALLENGE ROTH Race Details: Location: ROTH,GERMANY Distance: 3.8km/180km/42.2km Date: 12 JULY 2015

Finish line glory: One of the loudest and most impressive finish line chutes on the triathlon circuit makes all finishes feel like rockstars.

champagne celebrations: The podium second placed finisher Timo Bracht (far left), winner Nils Frommhold (centre) and third placed David Dellow (right) enjoy the celebrations.

Beer mile: One of the iconic parts of the Roth bike course, the Beer Mile where spectators enjoy the day sampling local brews while cheering on athletes.

run legs: Nils Frommhold was super strong out in front producing a 2:51 run split to take a big win in front of a home crowd.

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/// DATEV CHALLENGE ROTH Race Details: Location: ROTH,GERMANY Distance: 3.8km/180km/42.2km Date: 12 JULY 2015

Celebrate in style: Carrie Lester of Australia (left) put on an impressive performance to take second Lock and loaded: Eventual winner Yvonne van Vlerken (above) checks over her trusty steed in transition ahead of her big race.

germany 1-2: Defending champion Timo Bracht (right) of Germany could not hold off countryman Nils Frommhold and retain his 2014 crown, having to settle for second place instead.

Challenge Roth Roth, Germany

Pro men 1.

Bike

Run

Finish

GER

47:33

4:09:30

2:51:47

7:51:28

2. Timo Bracht

GER

47:37

4:20:42

2:45:33

7:56:31

3. David Dellow

AUS

47:35

4:20:24

2:48:12

7:59:28

4. Per Bittner

GER

47:38

4:21:04

2:52:39

8:04:2

5. Stefan Schmid

GER

51:14

4:24:33

2:51:53

8:11:04

6. Markus Fachbach

GER

47:42

4:20:57

3:01:55

8:13:26

7.

GER

47:34

4:24:34

3:00:58

8:16:09

8. Andrej Visticaq

CRO

51:24

4:26:10

3:01:08

8:21:36

9. Gerrit Schellens

BEL

53:13

4:39:49

2:53:38

8:30:14

10. Christian Brader

GER

53:11

4:40:54

2:54:23

8:31:30

92

Nils Frommhold

Swim

Johann Ackermann

| Australian Triathlete

back with a vengeance: Aussie David Dellow has battled injury on and off in recnt years but returned to the podium in style with a sub 8hour finish time and third place

/// DATEV CHALLENGE ROTH Race Details: Location: ROTH,GERMANY Distance: 3.8km/180km/42.2km Date: 12 JULY 2015

Queen of roth: Earning her third Roth title Yvonne van Vlerken (left) produced the fastest bike and run splits to take a big sub 9 hour win.

Uber Biker: Young German star Nils Frommhold (above) nailed his win with an impressive 4:09:30 bike split - a massive 11 minutes faster than any other finishing athlete.

proud to help: Itâ&#x20AC;&#x2122;s a big community effort at Datev Challenge Roth every year and the amazing volunteers feel every bit part of the action.

Challenge Roth Roth, Germany

Pro women 1.

Yvonne van Vlerken

Swim

Bike

Run

Finish

NED

54:46

4:47:34

3:05:43

8:50:53

2. Carrie Lester

AUS

52:09

4:47:43

3:09:50

8:53:09

3. Anja Beranek

GER

49:20

4:47:58

3:14:55

8:55:19

4. Gina Crawford

NZL

50:13

4:58:38

3:12:01

9:04:45

5. Daniela Sämmler

GER

53:06

4:55:29

3:18:12

9:09:33

6. Svenja Bazlen

GER

50:04

5:09:48

3:19:43

9:22:34

7.

GER

53:00

5:17:52

3:24:43

9:39:59

8. Verena Walter

GER

56:30

5:07:40

3:32:27

9:40:38

9. Simona Krivankova

CZE

1:07:57

5:22:55

3:20:21

9:54:52

10. Ana Casares Polo

ESP

1:13:26

5:24:12

3:39:48

10:22:21

Natascha Schmitt

Australian Triathlete |

93

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with Willy Dan Wilson

Lost In Translation

T

he water gently washed against the back of my heels, at first bringing an inquisitive curiosity as to the rationale and source of the liquid’s migration across the apartment floor. Then realisation dawned. If it were a movie, a series of flashbacks would be used as an eloquent exposition of the aquatic occurrence. Bereft of a director’s flair, the flashbacks occurred to me internally, and I turned slowly, and saw with horror the ever-increasing flow of water stemming from the hallway in the direction of the bathroom. I vigorously sloshed towards the bathroom and opened the door, and in a scene reminiscent of the final stages of Titanic, was mildly overwhelmed and majorly alarmed by the torrent that gushed from the rapidly overflowing bath.

I was in France, and thankfully for my dignity, was by myself. It was 2010, and I’d made the decision to kick on solo for a month in Europe after the remnants of the Australian contingent had returned home.

Thus, there was nought but strangers for thousands of miles, I hadn’t spoken English for two weeks, and given my fluency (or lack thereof) in French, hadn’t spoken much of that either. This was obviously having some undesirable consequences on my cognitions in general and short term memory in particular, as somewhere between commencing running myself an ice-bath, and heading to the balcony for a towel, I’d been distracted by some (admittedly unintelligible) French television and didn’t spare a thought for my former actions until the dampening of my Achilles.

Fortunately, with some fervent mopping, towel rotation and pushing some serious kilowatts though the heaters, by the time 96

| Australian Triathlete

the cleaners came the next day, there was no evidence of my faux pas save for a guilty looking Wilson and a bath full of damp towels.

Clearly, the lack of human interaction was taking its toll on me, with my only human interaction being with the apartment manager, whom I had somehow convinced that I spoke fluent French. Thus, our daily interactions consisted of me sticking to my script of passable French and then making a swift exit from the reception area when she deviated from my familiar dialogue. Although my circumstances meant I had about as many friends as a sewage maintenance man after a hard day at the office, it didn’t bother me too much, as my last interaction with an English speaker had rendered me all but mute anyhow. It was with the organiser of the French Iron Tour, who had kindly offered to give me a lift back to Aix les Bains post-race. I had been concerned about inconveniencing him, however he reassured me that it ‘wouldn’t take long’ to drop me off, words that echoed in my ears as he proceeded to exceed 160km/hr on windy roads in the middle of a deluge. He was right - it didn’t take us long, and having pretended to sleep for most of the journey

so he didn’t think I was a wimp for shutting my eyes, he presented me with a giant wheel of Camembert and a bottle of whisky, as if granting me a prize for surviving his maniacal driving without protest.

The rest of the time in my fortress of solitude passed without major incident, save for mildly crashing the scooter at the shops having been so cold after a long ride that my hands had lost sufficient manual dexterity. My final calamity came upon leaving Aix for the final time, when having negotiated the French rail system almost perfectly, I failed at the final hurdle, boarding a terminating train instead of an active one, consequently missing my departure. With seven hours to kill until the next train, I blew off some steam at my own stupidity by going for a final long run around Aix, finally boarding the train in my sweaty running gear, going to great lengths to avoid eye contact with my fellow quizzical and quite possibly olfactory offended passengers. When I finally arrived at my hotel in Geneva some eight hours later than planned, I had enough sense left to keep in mind the expensive looking carpets when I chose to utilise the shower instead of the bath.

About Dan Biomechanically denied his dream of becoming an NBA superstar, Dan Wilson has been racing the ITU circuit for over seven years representing Australia at Junior, U/23 and Elite level. His results have ranged from winning a World Cup to finishing only with the aid of glow sticks. When not “at work” training three times a day, he incompetently plays the guitar, competently sips short blacks, and fervently studies the underground metal scene. http://www.danwilson.com.au and Twitter: @dan_wilson_

21950_OZTA_PUREFIT RANGE AD_FP 210 x 297mm.indd 1

2015/06/11 05:19:35 PM