Feb/MAR 2018
ISSUE 25.3
Terenzo Bozzone FAST AND FURIOUS
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2013 Ironman World Champion: Frederik Van Lierde
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CON T E N T S
Cover Story
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FEATURES
TECHTALK
TRAINING TOOLBOX
16 IRONMAN Western Australia
40 Tri Products
50 Sirius Musings
terenzo bozzone fast and furious
AT was on the ground at Busselton. We bring you all the action from the last race of 2017.
We bring you the latest must-have products on the market.
Siri Lindley shares talks about discovering your legacy.
44 Product Spotlight
52 Words With Willy
We shine the spotlight on the 2XU men’s and women’s Active Trisuit.
Dan Wilson shares stories on recovery.
46 Road Test
Brendan Sexton asks the question: “Who needs tradition?”
AT’s Margaret Mielczarek chats with the long course star about rounding out 2017 in stellar fashion, Ironman WA and more.
Feb/MAR 2018 Australian Triathlete
IssuE 25.3
22 Insta Pics We scoured social media to see how Ironman WA played out through your eyes! See if you can spot yourself (or a friend).
26 Image of the Month
Issue 25.3 Feb/Mar 2018
See what lurks beneath through the lens of the hugely talented Korupt Vision.
Terenzo Bozzone - fAsT And furIous
28 Meredith Kessler Terenzo Bozzone FAST AND FURIOUS
Jodie Cunnama sits down with the long course star to talk about being strong, brave and humble.
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Cover: Terenzo Bozzone Photography: Korupt Vision
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| Australian Triathlete
Be inspired by age grouper, Andrew Perry and find out what it takes to go from mid-pack racer to Kona qualifyer.
The Test Lab road test the Limar Speedking Helmet and put it through its paces.
49 Save, Spend, Splurge Whether you’re on a budget or have cash to burn, choose from the latest trucker caps to wear while training and racing.
54 Sexton’s Scribble
56 Tri 101 Tri coach, Sarah Grove breaks down triathlon and answers your most common tri questions.
62 Performance Dr Simon Sostaric shares insights on the aging triathlete.
88 Schedule For Success Professional triathlete, Sam Betten shows you how to plan for a successful 2018.
Editor’s Note
Happy New Year!
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race day unfolds from behind YOUR lens. We scoured social media to see how Ironman WA played out through your eyes - check out page 22 to see if you’ve made the cut. But wait, there’s more! We speak with the strong, brave and humble Meredith Kessler (page 28); we’re inspired by age group athlete, Andrew Perry (page 34) and find out what it takes to go from a mid-pack racer to a Kona qualifier. Just in time for the summer season of tri racing we have broken down triathlon and answered your most common questions in our ‘Tri 101’ feature (page 56). We look at aging gracefully in triathlon (page 62), answer your strength and conditioning questions (page 74) and help you plan for a successful 2018 (page 88). All of your tech needs are covered (from page 40). From the Product Spotlight, Tri-Products, and Save, Spend, Splurge to the Road Test - get your year off to a ripping start with some new and exciting gear! This is another jam-packed edition - perfect reading for the holiday and festive period. So, let’s get the 2018 party started! It’s going to be a great one. Happy training, racing and everything in between!
Margs (Acting Editor)
deputy EDITOR Margaret Mielczarek ART DIRECTOR Andy Cumming Photo EDITOR Korupt Vision Advertising manager Aimee Johnsen Production, Administration & subscriptions Gina Copeland
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PUBLISHER Ross Copeland EDITOR Aimee Johnsen
hat a way to round out 2017 - Ironman Western Australia is certainly one for the memory books. With the calibre of athletes lining up on the start line, we were expecting the race to be fast and furious but boy, did it throw some curve balls our way. From sharks to kangaroos, to grass fires - Busselton was sizzling! You couldn’t get a more Aussie race if you tried. Nightmares came true at Ironman WA with the sighting of Jaws resulting in a cancelled swim (mid-way through the start of the Ironman 70.3 – that jetty never looked so good and I for one have never swum so fast towards a pier!). The race was quickly changed to a bike/run time trial and while many athletes (particularly first timers) may have been disappointed by the contingency plan and might be feeling like they haven’t officially completed a full Ironman event as a result, full kudos go to the Ironman event crew. Despite some ‘interesting’ coverage by the press in the days following the event, there was no chaos, and contingency plans were implemented as quickly and efficiently as possible. And let’s be honest – if the swim went ahead despite the shark sighting, the outcome on the day could have been far worse. Really, who wants to be shark bait? With a cancelled swim all eyes were on the strong bike-runners. How would a bike/run time trial change game plans? And who would reign victorious? Head to page 16 for the full wrap up of the event. I spoke with defending champ and 2017 Ironman WA winner, Terenzo Bozzone after the event to get a deeper insight into how the day unfolded – read the interview on page 8. As always, we love to see how
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NEWS AND Launches
© CEGORR
Celebrate the world’s best cycling in Victoria
I
nspired by the prestigious “Spring Classics” of Europe, the Cadel Evans Great Ocean Road Race provides a four-day celebration of the world’s best cycling, delivering high excitement and intense competition in Victoria, 25 – 28 January 2018. Comprising of the fast and furious Towards Zero Race Melbourne at Melbourne’s world-famous Australian Formula 1™ Grand Prix track as well as the UCI WorldTour Elite Men’s and Deakin University Elite Women’s Races in Victoria’s stunning Geelong and Surf Coast regions, the event is not to be missed. The inaugural edition in 2015 featured as Cadel Evans’ final professional race, and the former world champion will again return to join thousands of fans and cyclists in the Swisse People’s Ride on Saturday, 27 January. Following the same route as the champions, thousands of participants in the 35km, 65km or 111km Swisse People’s Ride will ride alongside Australia’s only Tour de France winner, Cadel Evans and three-time Tour de France champion, Greg LeMond on one of the world’s most scenic courses. Come to Melbourne, Geelong and the Surf Coast to see the world’s best teams and riders compete for glory, or challenge yourself by taking part in the highly popular Swisse People’s Ride.
For more news and information and to register for the Swisse People’s Ride visit cadelevansgreatoceanroadrace.com.au
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WESTERN AUSTRALIA BUSSELTON
IRONMAN Western Australia Secures Funding Until 2020 IRONMAN Oceania Managing Director, Dave Beeche has welcomed the announcement that IRONMAN Western Australia has been secured for another three years, with the Western Australian State Government announcing funding until 2020. “Since its inception in 2004, IRONMAN Western Australia has become an integral part of life in Busselton and an important stop on the global IRONMAN calendar. I am sure both the local community and athletes from all over the world share my delight with the State Government’s announcement.” “Busselton is a stunning race destination and one of the favourite destinations for IRONMAN athletes who make the annual pilgrimage from all over Australia and overseas. While SunSmart IRONMAN Western Australia is renowned worldwide for the stunning Geographe Bay and the iconic Busselton Jetty, I am always reminded by athletes that one of the greatest attractions of this event is the local community and their ability to make everyone feel at home and part of the family,” he said. Western Australian Tourism Minister Hon Paul Papalia said IRONMAN Western Australia delivers significant economic and social benefits to the State and a positive impact on the local community with the employment of more than 100 local contractors and 1,700 volunteers. “The State Government, through Tourism WA, is proud to support IRONMAN Western Australia for a further three years. This event has been running in WA since 2004 and continues to attract thousands of visitors to the State each year. “The course highlights some of the most stunning scenery that Busselton has to offer, including the iconic Busselton Jetty, and with approximately 58 per cent of the field from outside of Western Australia, it will provide fantastic exposure of the South West region,” he said.
© Korupt Vision
NEWS AND Launches
© Make A Wish Foundation
Baker Institute New IRONMAN Series Partner
Join Make-A-Wish at the 2018 Noosa Triathlon Make-A-Wish Australia has secured 50 priority start entries to this sold out event and they want you on their team! They’re asking that you commit to fundraising a minimum of $1500 to secure your spot and in doing so, you’ll be bringing hope, strength and joy to really sick kids. Each day, six families around Australia find out their child has a life-threatening medical condition. Make-A-Wish is committed to bringing the healing power of a wish to every one of these really sick children and teenagers but they can’t do it without your support. The Noosa Triathlon will take place on Sunday 4 November 2018, with the 1.5km swim, 40km cycle and 10km run being one of the most sought after and largest triathlon events in the world! By joining Team Wish you’ll receive a free and guaranteed entry to the event, priority wave start to beat the heat, a Team Wish singlet to train in as well as a dedicated fundraising coordinator to help you reach your goals. You’ll also receive a free entry to the exclusive Breakfast with the Stars event where you get to hear from a panel of elite triathletes, Olympians and past Noosa Triathlon winners about their experiences in the triathlon world.
Spots are filling fast so don’t miss out! To find out more head to: makeawish.org.au/get-place-noosa-triathlon-2018
Baker Heart and Diabetes Institute and IRONMAN® Oceania are pleased to announce a unique partnership aimed at promoting healthy lifestyles. As part of a commitment to providing evidence-based health information about the role of lifestyle in driving better health, one of Australia’s most established medical research institutes, the Baker Institute, is pleased to partner with IRONMAN Oceania, part of the iconic global IRONMAN® triathlon brand. The Baker Institute will be a series partner at IRONMAN® events in Australia from 2018 until 2020 and will work with IRONMAN Oceania to share its scientific and health expertise in areas such as sports cardiology with the IRONMAN community. IRONMAN® Oceania Managing Director Dave Beeche said he is looking forward to the enormous synergies that the partnership between the Baker Heart and Diabetes Institute and IRONMAN® Oceania will provide IRONMAN competitors and other endurance athletes. “Our goal at IRONMAN® is to provide athletes with the best athlete experience possible and to assist them to achieve their personal goals and reach their full potential. This includes not only their race performance but their general health and well-being.” Baker Institute Director, Professor Tom Marwick said: “Our commitment to driving better health through research aligns with IRONMAN® Oceania’s commitment to sustaining a healthy lifestyle.” Just as triathlon involves pushing the mind and body to its limits, the Institute is also engaged in examining the physiological impact of exercise on metabolic health – including that of endurance athletes – to advance prevention, diagnosis, and treatment.
Australian Triathlete |
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Terenzo
Bozzone Ironman Western Australia (WA) 2017 will certainly be one for the memory books - you couldn’t get a more Aussie race if you tried. From sharks, kangaroos to grass fires, Busselton was sizzling. After a stellar few months leading into the race, defending champ, Terenzo Bozzone took it all in stride, taking out the win for the second year in a row. AT’s Margaret Mielczarek spoke with the long course superstar to find out how the day unfolded for him and more. photography by korupt Vision and Tommy Zaferes (@tzaferes)
Australian Triathlete (AT): Firstly, big congrats on rounding out 2017 with some very impressive results. It seems like you get faster the more you race. Talk us through the last few months, starting from the Ironman World Championship where you finally cracked the top 10. Terenzo Bozzone (TB): I had a breakthrough performance at the 2017 Ironman World Championship. I was really happy with how I felt on the day and it was the first time I managed to finish in the top 10 [Terenzo finished in sixth place]. After many trials and tribulations on the Big Island over the years - in 2014 I pulled
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out on the bike and in 2016 I pulled out in the marathon - I went into the race this year with lower expectations. I just wanted to get through the race. But when I was running through the field in the marathon I was ecstatic. It gave me hope that there’s still potential for me – in this old engine (laughs). After the race, I spent a few days on the beach in Waikiki with the family. And then when we got back to New Zealand I dropped the bomb on my wife, saying: “I think I’m going to keep going for another block of races.” She was reluctantly supportive (laughs) – reluctant because she’s busy running her own company and
was also hoping to get a bit of time to herself after being on the road for two months with me. But she managed to cope while I was away this last trip. I got back from Hawaii and my body felt good and I was in a good headspace. Also, the weight kept coming off, which was unintentional – I don’t know what happened because I was eating a lot more food than during the Kona build but the weight kept dropping, while the training numbers kept going up. This was quite exciting! Despite this, I was still unsure how my body would react with four weeks of being on the road. But I really wanted to race Island House, as
© Korupt Vision
Australian Triathlete |
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that was a really good race last year. I also really wanted to support Luke McKenzie and Mark Holowesko with that race. With the calibre of the field at Island House Triathlon, I also thought, just in case I don’t have a good race there, I’d do Ironman 70.3 Los Cabos on the way. I decided to do this as a way of breaking up the trip from New Zealand to the Bahamas as well. So I thought: “Yep, cool. Do Cabos.” And I generally do quite well the week after an Ironman 70.3 so that was an easy decision. I was happy with my race in Mexico - I felt strong in the water, on the bike and running. But Island House was probably as big a surprise to me as it was to anyone. Last year, after the first round I was also sitting in second place. So I thought: “Yep cool, this is kind of my forte – a little bit of non-drafting triathlon.” But I was also worried because the short course guys tend to recover from the short, hard and fast races a lot better than us long course guys. I think they can
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buffer the lactic acid better and get that out of the system. So I was half expecting things to go downhill pretty quickly but I finished the first day about 17 seconds behind Ben Kanute and had a good lead on Henri Schoeman going into the final day, which was a pursuit style sprint distance, non-drafting triathlon. I think I had about a 40 second lead on Henri and Aaron Royle, so I thought if I can get through the 750-metre swim and they just catch up by the end of it, that’ll be the ideal. But unfortunately I got halfway around the swim and they had already caught up so there went my race strategy. I just locked into what I had to do and my goal was to just redline it as much as I could and try to hang on. It’s an exertion or hurt level that I don’t really get to do when I’m doing Ironman. Ironman is more of a controlled type effort, whereas this is just - go as hard as you can and try to hold on. So when that worked for me it was unreal.
AT: The finish at Island House Triathlon was a phenomenal, edge of your seat kind of finish. What was going through your mind when you realised you were that close to taking the win? TB: We got off the beach and we were about 400 metres from the finish. Ben surged, making his move for the finish. It was really early but I wanted the win so I had to go with it. That brought back a lot of memories from my early racing days when you were in the red and you had to switch your brain off, and not think about it. That’s basically what I told myself: “Don’t think about it, just go until you can’t go anymore and that will be good enough.” So when Ben went I just switched off but when he started to slow down I thought: “This is my chance to make a move.” I jumped on him and had a little bit of a gap, but he ended up closing it. I thought: “That’s cool, just get into the corner first and you’ve got this.” But sure enough I got around the corner and he started coming past me, and I thought: “Ah! I can’t do anymore!” (Laughs).
© Korupt Vision
© Tommy Zaferes (@tzaferes)
cover story
Kona 2017 (left): Terenzo finally cracked the top 10 at Kona in 2017 he finished in sixth place. island house 2017 (right): What a finish! Terenzo just seconds behind Ben Kanute.
© Tommy Zaferes (@tzaferes)
AT: So, is there some unfinished business now at Island House? Are you hungry for the win now, given how close you came? TB: Yeah (laughs) that’s a hard one. I’ll definitely be back but it’s hard to say, ‘yeah I’ll be going for the win’. I think a lot of it depends on what happens in Kona next
I just locked into what I had to do and my goal was to just redline it as much as I could and try to hang on. — Terenzo Bozzone
year [in 2018] and how much into the red I’ll have to dig there. Also this year - it was all about my preparation. I felt good physically and went in just to have fun, no pressure. AT: Do you think taking the pressure off racing and just having fun helps you to perform better? TB: I definitely think it gives me the chance to just focus on myself rather than on the outcome. I can focus on the race objectives while on the road. And I guess there has always been so much pressure on Kona that you can be rest assured that a handful of athletes are going to crack under that pressure - that’s been me most of the time, and I was just glad that I managed to control things and was able to keep moving forward in the latter stages of that race.
AT: How do you back up racing at that level weekend after weekend? How do you do it mentally/physically? How do you combat the fatigue from travel etc.? TB: In the last couple of years it’s had a lot to do with my kids. Nothing fatigues you more than looking after kids (laughs). It’s a lot easier travelling around the world, racing jetlagged and living out of a suitcase compared to trying to be a great dad. For me, the big obstacles were getting really fit before the block of racing. And then making sure I kept on track with good nutrition, trying to get into time zones as quickly as I could with sleeping habits and recovery, including massage before and after all the competitions. Compression also helped – I’d always have my 2XU compression tights and socks on, and I’d crank on the NormaTec Australian Triathlete |
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boots to flush out the extra swelling. Light training was a big thing as well. I wouldn’t have any complete days off except for the travel days where I’d still try to get a swim in the morning or a jog when I arrived at the destination. I would try to simply keep things turning over - I managed to open up the engine and get my pre-race prep done. AT: OK onto Ironman WA. That race seemed to throw everything possible at athletes – sharks, kangaroos, blazing heat, and bushfires… Did you feel any extra pressure, like you had a target on your back going into the race as defending champ? TB: I tried to keep the pressure relatively low key going in; I didn’t want to put that extra weight on my shoulders. Going in, as defending champ was definitely cool –
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Busselton is a great place. The people really get behind everyone and the community gets behind the event. I played it down in my own head thinking I’ve had a really good last few weeks and we’ll see what happens out there. I missed an entire month of long rides – my longest ride going in was 2 hours 15 minutes – so I wasn’t sure what was going to happen. But the course and conditions really played into my hands. I quite like that kind of course over the Ironman distance. I really like the heat and felt that I was still carrying some heat acclimatisation from Kona. Then they canned the swim, which was definitely a bit of a kick in the shins for me because, in that kind of field I was backing my swim to give me a little bit of a buffer coming out of the water with the likes of Cameron Brown, Cameron Wurf, and
Dougal Allan. I thought, if I can get a few minutes on them coming out of the swim then that would be a nice buffer to start the day. But with the dear shark sighting in the swim (laughs), and the swim not happening my plans changed. I have to say, Ironman handled the whole situation really well. They didn’t keep us in suspense for too long and they went into their contingency plan pretty quickly. They had a strategy in place; they knew what they were going to do. While it’s not ideal, especially for first timers wanting to tick off an Ironman, I think given the circumstances, we still managed to ride 180 kilometres and run a marathon, and the heat was pretty incredible so getting to the finish line, despite missing out on 45 or 60 minutes of swimming wasn’t really a big deal.
cover story something that does happen. It’s happened a couple of times at Ironman New Zealand and at Ironman 70.3 races in the US several times. So it’s something that does happen and you just have to learn to deal with it, and control the variables that you can control – what kind of pace you’re going to start the race at? Are you going to ride too hard or too easy?
© Korupt Vision
AT: What was the bike like then at Ironman WA? I imagine it would have been full on from the start… TB: When I passed a couple of the guys at the start of the bike I was surprised they were still hanging with me because I was trying really hard to drop them… these guys were wanting to be part of the race as well and they probably paid the price for riding harder when it came to the marathon. But that’s racing. It’s hard to say if it’s the cancelled swim that caused people to ride too hard or cramp up more, but at the end of the day, present someone with a different situation and there are still going to be obstacles that people are going to have to overcome.
AT: OK. Talk us through how your day unfolded for you. TB: I started the bike and passed a few guys – Cam Brown was 40 seconds up the road on me and I caught him seven kilometres up the road. As I road passed him I thought: “Oh no, Cam knows what he’s doing and here I am just bombing it past him.” But I wanted to be part of the race and I wanted to be up front, and I felt I was within myself at that stage. I then caught another group, including Tim Van Berkel. I managed to get a bit of a gap on the guys who were behind us but with the staggered start, there were still a handful of guys in front of us, including Cam Wurf. Tim came with me and by the end of the first lap, I think we rolled through the first 90 kilometres in about two hours with reasonably high power as well. After those first 90 kilometres, we started to slow down and a few guys rode back up to us. Tim and Dougal Allan got away from me on that second lap and I was left in a group of four other guys. From there it was all about holding it together. Everyone was struggling, cramping in the adductors, hip flexors were going – mine were as well. The heat really kicked in on the last half of that second lap so it was just about getting to the end of that bike and trying to stay positive that anything can happen on the run. Thankfully when I started running my legs started to feel a bit better
Thankfully when I started running my legs started to feel a bit better and the areas that I was over working on the bike managed to have a bit of break.
AT: A cancelled swim would have put some athletes off their game potentially. What sort of an impact did this have on you? How did you react and then deal with the situation? TB: It’s really easy to say control the controllable after the event but I guess when you’ve done all your pre-race prep, both mentally and physically you kind of know your step-by-step warm up and your strategy for the morning leading into the race. So when something happens like this it’s a really big shock to have to deal with - it changes your pre-race strategy and your race strategy. I just tried to get back into my own head. I put my headphones on, listened to some music and focused on what I could control. This was something that was uncontrollable. And while it does suck, it’s
© Korupt Vision
— Terenzo Bozzone
Australian Triathlete |
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© Korupt Vision
Cover story
ironman wa podium: Terenzo defended his 2016 title, taking the top spot on the podium at Ironman WA 2017.
and the areas that I was over working on the bike managed to have a bit of break. So, thankfully they didn’t go into full cramping. Then the run was all about conserving energy and managing the heat because it got really hot out there. AT: How did you manage the heat? TB: I slowed down at all the aid stations and made sure to get ice down my top and water over my head. I tried to stay as hydrated as I could. I’d have a couple of cokes and a cup of water. I actually felt a little bit bloated leaving the aid stations but that would quickly evaporate (laughs) before the next aid station. I kept doing that hoping I was getting enough hydration on board. AT: You were down by about six or seven minutes going into the marathon – talk us through what goes through your mind at that time. How do you maintain the fight to climb your way back up, run down the field and ultimately take the win? Especially in such tough conditions …
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TB: Starting the run I had to keep telling myself it’s a long way to go and anything can happen out there. I just needed to pace myself better on the run than what I had done on the bike. And when I was slowly starting to get time on the guys up the front, especially Tim Van Berkel and Dougal Allan it lifted my spirits a lot. When I caught them at the halfway point I knew as long as I was with them going into the finish I would be in the lead. I thought: I’ll give it a crack because I much prefer racing by myself - I can hit the aid stations a lot better and get the fluid I need. I gave it a crack and I got away from Dougal. But sure enough a couple of kilometres later things started to go pear-shaped. I was worried that it was going to go downhill pretty quickly from there but luckily it was just a bit of a bad patch from 25-30 kilometres. I got out of that bad patch and it was a little bit up and down for the last 12 kilometres but the course at Busselton is pretty cool and the energy from the spectators is huge – that kept me going.
AT: How did this win compare to last year? Given all the obstacles at this year’s race… TB: Any win is pretty huge. When you’ve been around as long as I have and raced as many different races you put a lot on any victory that you get, it’s just so special. At the end of the day, as professional athletes, we’re not winning every race, we’re not even winning 50 per cent of the races we compete in - we’re only winning a handful of the races we start. So, it’s important to embrace that and make every win special, and even more special than the last one – this keeps giving you encouragement to keep winning races. AT: What’s next for you? TB: At the moment, a little bit of family time and time off, as the last few months were pretty tough. I’ll regroup and then tackle 2018. Race-wise I still haven’t locked anything into the calendar. I’ll start training in early-to-mid January and will see how quickly the form comes back.
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2017 SunSmart Ironman Western Australia Korupt Vision
Above: Terenzo Bozzone Below: (L-R) Yvonne Van Vlerken, Carrie Lester
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WESTERN AUSTRALIA BUSSELTON PRO Men’s Results 1
Bozzone, Terenzo
2
Allan, Dougal
NZL
7:18:08
3
Van Berkel, Tim
AUS
7:27:08
4
Brown, Cameron
NZL
7:32:23
5
Shearer, Nathan
AUS
7:35:33
6
Bachor, Konstantin
DEU
7:39:41
7
Defilippis, Scott
USA
7:48:27
8
Bittner, Per
DEU
7:50:37
9
Stabryla, Leigh
AUS
7:54:06
10 Koutny, Philipp
CHE
8:05:09
NZL
7:12:31
PRO WOMen’s Results 1
Hauschildt, Melissa
AUS
7:52:05
2
Lester, Carrie
AUS
7:59:08 8:02:00
3
Lindholm B, Camilla
SWE
4
Van Vlerken, Yvonne
NLD
8:11:02
5
Hill, Meredith
AUS
8:24:02
6
Hufe, Mareen
DEU
8:29:51
7
Morrison, Tracy
AUS
8:46:08
8 Juhart, Monica
AUS
8:58:21
9
AUS
9:08:41
NLD
9:14:26
Sansome, Kierra
10 Visser, Els
Above: Tim Berkel Right, Clockwise: Camilla Lindholm, Dougal Allan, Melissa Hauschildt
Australian Triathlete |
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Features
Top: Terenzo Bozzone Above: Michelle Gailey Left: Nathan Shearer Below (L-R): Carrie Lester, Tim Berkel
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| Australian Triathlete
2017 sunsmart Ironman western australia
WESTERN AUSTRALIA BUSSELTON
Clockwise from the top: Yvonne Van Vlerken, Dougal Allan, Callum Millward, Melissa Hauschildt, Nathan Shearer and Dougal Allan, and Mareen Hufe
Australian Triathlete |
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HArd days work (above): The top three pro females - Melissa Hauschildt, Carrie Lester and Camilla Lindholm - collapse at the finish. Let’s celebrate (below): Pro male winner, Terenzo Bozzone, overcome with emotion as Tim Van Berkel (third) raises a toast.
WESTERN AUSTRALIA BUSSELTON
title defended: Pro female winner Melissa Hauschildt at the finish.
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| Australian Triathlete
2017 sunsmart Ironman western australia
Above: Els Visser Right (middle): Cameron Wurf Below: Cam Brown in fine form continues to prove age is merely a number after finishing in fourth place.
Australian Triathlete |
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WESTERN AUSTRALIA BUSSELTON @jaccrofton
@fluidmovements
@swimbikerunfit
@taraladd_86
@dale_jamo
@nathangroch
@the_distance_coaching
@laurenmfalconer
@pamtunas
@arrowfitnessandtricoaching
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| Australian Triathlete
2017 sunsmart Ironman western australia, Age groupers
We scoured social media to see how the Ironman WA experience played out through your eyes! @your_average_triguy
@cork93
@kat_marik
@melinat
@whywetri
@trudy_tri_run
@casienagel
@fredtheben
@jessmacboc
@levihauwert
@dietitian.approved
Australian Triathlete |
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2017 sunsmart Ironman western australia, Age groupers
@kimberleymckinnie
@lest_west
@c_oliver90
WESTERN AUSTRALIA BUSSELTON @marindablack
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@staceyuq
@susie_grace86
@rapouw
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@christoph_guenni_guenther
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$30,000
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Up for grabs for male and female elites over our six-race series
If you personally enter 3 or more races in one transaction
Race 4 Elwood 4 February 2018 Race 5 Portarlington 18 March 2018 Race 6 St Kilda 8 April 2018 www.2XUtriathlonseries.com.au
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| Australian Triathlete
IMAGE OF THE
MONTH photo: Korupt vision What lurks beneath ... A shark sighting on race morning at Ironman WA closed the swim course, changing the event to bike/run.
Australian Triathlete |
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Meredith Kessler
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| Australian Triathlete
Strong Brave Humble text by Jodie Cunnama p h o t o g r a p h y b y k o r u p t vi s i o n
© Korupt Vision (this page)
P
atriotism. It has always been held as an honourable quality in a person, portraying loyalty and belonging, commitment and sacrifice. In sport, especially, we display our international colours and hold our flags high with pride. Our homes mean the world to us. Our upbringings and values are reflected in our representatives abroad - our forces, diplomats, sportspeople and politicians. Each year at Wimbledon I watch the British public swarm to the latest potential British hope irrespective of birth nationality, class or privilege. Citizenship alone suffices to stimulate support, no matter of attitude, manner or personality. People who wear your flag, were raised in your time zone and speak your language, hold familiarity and that bond does much to irradicate otherwise poignant differences in people. Those holding other flags assert opposition to the tribalist tendencies we crave to mark our territory and our very identity. It is entirely ridiculous in actuality, but it is universal human behaviour. Australians hate to be beaten by South Africans. The Welsh detest English sport. Everyone wants to beat the Americans. The closer we are, in culture and heritage the more we emphasise our differences. Sport becomes the perfect platform to market the productivity and advantage of our unique ‘brands’ of culture. I’ve found it relatively easy to interview the subjects I have chosen for Australian
Triathlete so far. It has always been my mission to expose the true personalities, motivations and histories of the understated and underexposed stars of our sport. Candid, honest and descriptive answers, only, allow me this level of personality-penetration. When the editor asked me to interview an American triathlete, I got nervous. I hadn’t chosen to interview an American champion for the series yet. American sports personalities present very differently to British and Australian sportspeople, who tend to level with their audience, rather than be ascended to glossy, filtered, ‘heroes of life’. In a culture where motivational speaking is embraced without eye roll, I was worried that cliché and quote would dilute the integrity of the piece. More fool me. How extraordinarily injudicious. Some brands of positivity
remain very real, and the personality of Meredith Kessler is one of them. There are optimists who can understand trauma; there are those that can speak of regret. “Positivity too is a mindset - a productive mission and one can always choose an attitude that moves you forward. Of course, this is never easy for anyone. This outlook also stems from experience. Personally, I feel stronger because of the hard times, wiser because of the many failures/mistakes that I have made and certainly happier because, like everyone in life, of course, I have felt epic sadness as well. These experiences have helped to enable me to look through a brighter lens rather than dark negativity,” says Meredith. Meredith has indeed lived some rough patches. Like all of us, there have been as many mistakes, trials and tribulations as there have successes, glory and happiness. I have witnessed some of the lows personally, even featured in some of the drama and supported some of the heartaches. I’ve shared in her disappointments at too many Ironman World Championships where she truly deserved better results. I’ve never really understood the issue with Mere’s below-par performance at the two majors, Meredith being a perennially tough racer who excels on extreme courses. Her best ‘World’ result was a respectable fourth in 2014, on the hard, hilly but fair Australian Triathlete |
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Meredith Kessler
Kona 2016: The Ironman World Championship, Hawaii, is a hard nut to crack and has always been elusive for Meredith no matter what strategy she employs.
Ironman 70.3 course of Mont Tremblant in 2014. Her best Ironman World Championship was a good seventh in 2013. Neither result demonstrates her pedigree. I have raced her at her best - when she has ‘whipped my arse’, twice for the top spot at the Ironman 70.3 St George American Championship. “I fail in Kona every time - yet with that failure, I have also learned more than I ever thought possible and maybe, just maybe, that will help me try to ‘conquer’ it for once in the future. Once again, I have made many approaches to Kona - the conservative, the analytical, the preparatory, the fly in-fly out - we have done it all. Not caring about it, caring about it, changing my diet, not swimming in the ocean, trying to figure out through every means at my disposal. I watched a few videos this
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year of competitors that didn’t succeed, and a lot of their symptoms were what I have felt too. I don’t claim to have any answers, but I know there are other areas on the globe at different times of the year where I feel pretty good during a race. So, all you can do is continue to learn and try to figure out the island,” she muses. Having logged a magnificent 11 Ironman titles in her nine-year career and claiming a further 21 Ironman 70.3 titles, it is clear that Meredith reacts well to pressure, and has the ability to lead and win races. The equation of Kona hasn’t worked out for her, but I have a nagging feeling it will - at the right time, in the correct headspace. I’m not saying that because I am nice. I am not that nice, not like Meredith. “In 2009, I was just an aspiring female professional triathlete at the
age of 30, looking to make a living and get on the podium in some races. Fast-forward to now, and I am genuinely grateful for a total of 30+ victories in our sport – none of which are ever taken for granted. I am not discounting ‘world titles’ in the slightest and to be able to get one in this lifetime would be cherished, as it sets up a platform of great things for the future,” Meredith continues. Rarely have I seen such commitment to friendship or kinship in a competitor as given by Meredith to most in our sport. Truthfully, the extent of support initially felt so outrageously alien to me that it spun me off guard. To receive emails of luck, of congratulations, of support or indeed of genuine friendliness for no reason (other than friendship) from a competitor, is rare in our profession. So
Meredith Kessler
© Korupt Vision
to me internally. I do not do cutthroat in sport, ever, and I often view some ‘uber competitive’ people that are obsessed with winning as just that – cutthroat. There is also a fine line between having a ‘friendly competition’ with your fellow competitors vs. having a deep seated obsession with defeating them so adamantly. When you are flirting with the latter, it makes the experience deflating and negative. The best way to balance this with triathlete colleagues is to never do facade. It’s more important to me to treat people how I would like to be treated,” says Meredith. A successful professional athlete who doesn’t prioritise winning … As professional athletes, we spin stories of strength, endeavour and perseverance that lead to our success. Compact sayings encapsulate winning formulas and satisfy the branding of winning. A champion’s words are so forceful, sure and confident.
sceptical of genuine care in our competitive circles, trust of Meredith’s authentic generosity took me some time to build. It’s a scathing reflection of my own experiences in professional sport. “The truth is: I think I’m just not that competitive – really? Unclear. I’m not sure how to accurately describe my thought process on it. That word “competitive” - isn’t my favourite either because it means something different
Mohammed Ali: “My only fault is that I don’t realise how great I really am.” Vince Lombardi: “Winning isn’t everything, it’s the only thing.” Knute Rockne: “Show me a gracious loser, and I’ll show you a failure.” Billie Jean King: “A champion is afraid of losing. Everyone else is afraid of winning.” Tiger Woods: “Winning solves everything.”… (Except sex addiction it would seem). Time, perspective and reality paint a different truth to these pithy one-liners. Imagine saying these sentences in public. It isn’t a coincidence that these quotes come from American Champions. Sporting prowess fits impeccably with the concept of the ‘American Dream’ and perhaps explains the magnetism and concept of sports hero worship in the States. There is a definite trend to disengagement with such rhetoric elsewhere in the world. Meredith Kessler understands that. “‘I’m here to win.’ ‘I am going to win.’ ‘I work harder than anyone else out
there, and I will win.’ These cliched statements feel like nails down a chalkboard to me. Where’s the modesty, the vulnerability? It takes me back to my youth, being around the sport a lot, and those ‘winning quotes’, the cocky ones that float around like: ‘Winning isn’t everything, it’s the only thing.’ ‘The person who said winning isn’t everything probably never won anything.’ Yikes. Let me tell you something. I have never been treading water at the start of any race and been that certain that a win was on the cards. Never. A heck of the lot of the time I am feeling vulnerable, uncomfortable, unsure, scared - a heck of a lot of the time,” she confesses. Meredith is on a mission to change perceptions of what constitutes sporting success in her country. In understanding that winning is (very much) not the only thing, even in elite sport, is to redefine ‘success’ and ‘failure’ from the devastatingly ‘black and white’ terms that guarantee failure for 99 per cent of people in sport. Sport offers much more in life than a victory or a podium place and that © Rich Cruse/ITU Media
ITU days: 2011 Henderson ITU Long Distance Triathlon World Championships. © Dan Vojtech / Red Bull Content Pool
I fail in Kona every time - yet with that failure, I have also learned more than I ever thought possible. — Meredith Kessler Australian Triathlete |
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really is what all participation sport it about. It teaches ways to ride the journey of life and strategies to pursue the ultimate goal - a life of happiness. “If I’m a happy human than I’m a happy racer,” says Meredith. While sentences from Meredith’s dialogue can be extracted and can easily sound like cliched motivational speak, in totality, her approach is far from that. Unlike others, she values balance over obsession, prioritising family and friends over career and fortune in any sporting arena to pursue perfect equilibrium for happiness in her life. “Becoming World Champion may never be on the cards for me, no prize is worth messing with that equilibrium,” she adds. Now, as a 39-year-old veteran of the sport and the harsh lessons it teaches, Meredith feels more qualified to offer life advice to others. She is stronger in ignoring criticism, and the inevitable negativity that comes with occupying the limelight and
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scrutiny associated with American sporting fame. “I am all about decluttering the riff-raff from our lives too. The 30-yearold Meredith is so different to the 39-year-old Meredith. That 30-year-old said yes to everything, ran around completely maximised, totally not present, not present at all. The older, wiser Meredith has learnt over time (and is still very much a work in progress) that we have to say no to good things to say yes to important things. Part of this valuable decluttering process is being very cognisant of making time for people that make time for you,” shares Meredith. If there is any time to have learnt and processed such lessons it is the now of Meredith’s life; about to birth her first child*. She will face the delicate balance of prioritising a child with maximising her time spent training and racing to the best of her ability. It’s a pursuit she does not
take lightly and one she is already allocating strategy and resource to in preparation for upheaval. The family recently moved cross-country from their 17-year base in San Francisco back to their family origins in Ohio where the help of grandparents and childhood connections will become the village to help raise a baby. “We needed to simplify life and live in a more sustainable area of the US. My husband has been working hard to launch his new companies, and this was something we needed to do as a team, as he has done for me in the past on our life journey together,” explains Meredith. As a support through our concurrent pregnancies, if pregnancy has caused me a headache, it has presented Mere with the nightmare of migraines. She has faced multiple complications and concerns, compared to my smooth experience of being a pregnant athlete, with grace and honesty. My perpetual moans, borderline pessimism, and hatred of pregnancy probably felt rather contrary in
© Korupt Vision (this page)
Meredith Kessler
comparison, but I never felt judged or guilted for not ‘enjoying the journey’. “Oh J! I don’t view you as less positive at all - I view you as realistic. I appreciate this candid and real outlook because it is ok for humans to feel regardless of the circumstances. The goal is to bust out BBK (baby boy Kessler) as best as we can in early November and return to my job of racing relatively quickly. These legs have several more years of competitive racing left in them – hopefully just with a tiny human in tow! I would venture to say that I would like to race
professionally well into my mid-40s and/or when BBK starts to have extra activities going on in his life,” vows Meredith. Meredith has made no bones about the fact she will pursue a full race schedule in 2018. Training, although understandably stilted and compromised by the progressing pregnancy, will not be affected likewise by motherhood. It is a tricky area for women in our sport, and any, to negotiate. Our bodies must become vessels for children at a time running parallel to their physical maturation and optimisation in our careers. That coupled with the need for financial backing to pursue a professional season and a dwindling economy in the sport has laid heavy on Meredith’s mind through this year, on the sidelines “As we know, it is a business – and businesses have to sell a product, and we need to show them that we can help them accomplish this. With that being said, I constantly point to Rachel Joyce and other mums in our sport who have crushed it after having a child. They get a lot of press for their sponsors, they generate a whole new following of age group mums, and they are beacons of light for women in the sport. Sponsors have to love and respect this type of exposure. That said, with a lot of my contracts up this December, I am still a squirrel trying to get a nut in the sponsoring department. Sponsorships (and money/support in general) have vastly declined in triathlon over the last few years. Even as a veteran triathlete in our sport, I often struggle to snag some contracts equivalent to when I was a first-year pro. This was even an issue when I was not pregnant, and racing was going well! Thus, I feel like I’m at a disadvantage going forward, yet I hope that sponsors will keep their faith and belief that I will deliver in 2018,” Meredith confides. The approach of the crop of currently pregnant triathlon champions to their return to racing and their sponsors is uniquely interesting. Some have sat back,
These legs have several more years of competitive racing left in them – hopefully just with a tiny human in tow! — Meredith Kessler
Ironman New zealand 2017: Meredith has amassed 11 Ironman titles and a further 21 Ironman 70.3 titles in her career so far.
enjoyed time away, and trusted in the most natural process in the world - that life will evolve, babies will come, and sponsors will return. Others have grafted alternative paths of exposure and work for their sponsors, reached out to women in the sport, and assimilated projects and plans for an imminent return to the sport. We are yet to discover which strategies pay off for each individual. Meredith has used the time to write a second book with her husband, this time concentrating on business plans and revenue generators for professional sports people to employ. I feel like Meredith has a perpetual fire in her belly for action. Her energy is infectious, even to an eight and a half month pregnant seal. Sorry…athlete. “Publishing a book was a bucket list item. It always feels good to start and finish something in the form of a book you can touch, feel and read. We were very grateful to receive wonderful notes from age groupers who learned tidbits of information from it - this is what makes it all worthwhile,” she says proudly. I’ll end my piece about this remarkable competitor with one of Mere’s optimistic, sugar-coated gems of information. A piece of advice that should resonate with all Aussie, Pom or Yank. Young, old, novice or expert. “Never let success get to your head nor failures to your heart,” finishes Meredith. Now that is brilliant advice. *At the time of printing this edition Meredith has given birth to a baby boy, MAK - Madden Ace Kessler. Australian Triathlete |
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Mid-Pack Racer to
IronmaN Glory Have you ever wondered what it takes to go from being a back-to-mid pack racer to top of the pack? Have you ever wondered what it takes to achieve your biggest triathlon goals? AT’s Margaret Mielczarek chats to top age grouper, Andrew Perry about what it takes to do this while qualifying for the pinnacle of the sport – the Ironman World Championship in Kona, Hawaii – along the way.
Australian Triathlete (AT): Describe yourself in three words. Andrew Perry (AP): Determined, focused and competitive AT: Tell us a bit about your story. What was life like prior to triathlon? AP: Before triathlon, I was mainly into cycling and not too much else. I played a little bit of sport through school, but nothing serious or at a competitive level. Like a lot of others, I went through a very unhealthy period in my uni days being overweight and having little-to-no interest in fitness and exercise. At first, I got into cycling as a way to get out of these bad habits and to try to regain some fitness, as at the time it was the only form of exercise I really enjoyed doing. Eventually found triathlon as a great way to challenge myself. AT: Tell us more about discovering triathlon. How and when did you discover the sport? AP: I started getting into triathlons around 2010 when I competed in my first Noosa Triathlon. Prior to this I had cycled on/off
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for a couple of years but wanted to have a go at triathlon. I started out in Olympic distance for the first few years but really wanted the next challenge, which lead me to Ironman 70.3 events initially and then eventually to Ironman. However, when I first got into triathlon, I had no idea how to train for these races and I’d often go out and train with no structure, and then wondered why I wasn’t improving. I had always thought about doing Ironman so I signed up for Ironman Melbourne in 2015, and by signing up early I was therefore committed to doing it. I had always wondered if I could get through an Ironman so I decided if I was going to actually prepare for it properly I knew I needed to get some coaching. This led me to T:Zero Multisport. I signed up with Richard Thompson who helped guide me through this journey and this was the best thing I could have done for my training. Going in with no expectations but to get over that finish line, I had a great day out at Ironman Melbourne in my first attempt. I clearly enjoyed the challenge way too much because I’ve been hooked ever since! (Laughs)
© FinisherPix
p h o t o g r a p h y su p p l i e d b y A n d r e w P e r r y
#Inspo
AT: Yeah, it’s a very addictive sport (laughs). So, why triathlon? AP: At first I got into triathlon to keep fit and have an exercise or training goal to aim for. This gradually progressed to me wanting to see what I could get out of myself as I moved up the distances from Sprint, Olympic to Ironman. I love the challenge of seeing how hard or for how long I can push my body over distances I would have thought were stupid back when I started getting into the sport. It’s amazing what you start to consider ‘normal’ once you start training for an Ironman! AT: You’ve had quite the journey in triathlon (according to your coach it was a “humble start”) but after being a mid-pack racer you quickly climbed the ranks (you came first at Ironman Malaysia, which is awesome!). What do you attribute your success in triathlon to? AP: For many years when I first took up triathlon I was really happy just getting to the finish line and simply hoping for a personal best (PB). I was finishing Ironman 70.3 races anywhere between 5-5.5 hours, and Olympic distance races around the 02:40:00 plus mark. And there was nothing wrong with this, I was really happy with it, in fact! However, for quite a while I wasn’t improving and was getting disappointed with my performances because I knew I could do better. I also wanted a bigger challenge and to see how much more I could get out of myself if I had an epic goal to chase. I knew I had so much more potential, as my training was never consistent or appropriately split between the disciplines. I know for myself I always favoured cycling when training and this inevitably meant swimming and running took a backseat, as did strength/core sessions, which would never have got done. What I believe my success has come down to is changing this approach completely and signing up with a coach, and sticking to a structured training plan. It’s meant that I’ve had a consistent structure to follow and the right balance across all disciplines. Combined with this are the countless hours of training and hard work that’s gone into getting disciplines up to a reasonable level to be competitive. I have no doubt that without this guidance I would not have had the recent success that I’ve had. Having a goal to chase and work towards is also a major factor, but it has to be a goal that you really want - something that gets you out of bed every morning. Australian Triathlete |
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#inspo Getting the age group win and Kona qualification in Malaysia was an amazing experience and one of the best parts of this success was simply seeing the results of all the hard work I had put into training over the years. AT: You combine training with work/ family/social life. How do you fit everything in? How do you maintain balance? AP: I work as Revenue Manager for a large Consumer Healthcare company in Brisbane. It’s a busy role full of numbers and spreadsheets, so training is a welcome distraction and outlet outside of work. Getting a good work/life balance is also really important to me and I find when I’ve got the balance right, I’m more productive at work anyway. I also really believe that you can fit into your day whatever you are passionate about and what’s important to you. It then becomes about planning and prioritisation to fit everything in. Ultimately you can find the time for what you really want to do (no matter what it is, be it training, work, social life etc.). AT: Describe your typical training day – what does a day in the life of Andrew look like? AP: A typical day is very busy trying to fit everything in! A normal workday in the two to three months before a major race generally involves both a morning and evening training session with work squeezed into the hours somewhere in the middle. Then the weekends, like a lot of people, are for the long ride and run days. Typically however during the work week my days are generally split up as either bike/run days or swim/strength days. AT: OK, so you qualified for the Ironman World Championships at Ironman Malaysia– you finished first in your age group, 30-34, in a time of 09:35:42. That’s pretty phenomenal. Talk us through that race. AP: Ironman Malaysia was an epic day and I am so happy with the result! After chasing a goal for so long it was amazing to finish the race with that incredible result; achieving the age group win and second age grouper overall has taken a little while to sink in. What is really pleasing is seeing the hard work I’ve put into training over the last few years really pay off in this race. I managed to put together a really consistent effort across the day, in what were really tough conditions. The swim was a two-lap non-wetsuit swim with a rolling start, so getting a good position on the start line was important.
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I controlled my effort in the swim really well and, compared to previous races, exited the water a fair way up the field, which helped set up for a great day. The additional work we had done in the pool over winter meant I was much stronger in the water and felt relatively fresh getting into T1 ready for the long day ahead on the bike and run. Heading into the race I was really looking forward to the challenge this bike course would bring - it had a large amount of climbing including a few quite sharp hills on the back end of each lap. Pacing was critical on the bike in the humidity and it was so important not to burn all my energy on the first lap. Coming round on the second lap the weather really started to heat up and I was passing a lot of other athletes and was pleased to get into T2 first in my age group! This was awesome knowing where I was placed and that I had put together a really strong bike leg. The run was always going to be tough but I had a pacing plan I was determined to follow. However, inevitably the heat and humidity of Malaysia caught up with me throughout the back end of the run leg. It was a real test to be able to hold my pace while trying to use the aid stations to keep my core temperature under control. My run time was not what I had trained towards but I was pleased to manage the conditions as best I could on the day. Crossing the line as the Age Group Champion and knowing I had secured the Kona qualification was amazing. I couldn’t believe it, it has taken some time for what I have achieved to really sink in. AT: With your goal at Ironman Malaysia being to qualify for Kona, in the weeks leading up to and during the race did you have any moments of doubt? AP: After finishing my first Ironman in Melbourne in 2015, my goal since that point has been to build my fitness to become fast enough to qualify for Kona. I entered Ironman Malaysia as my fourth Ironman race with the primary goal of qualifying for Kona. Absolutely, during the final build weeks doubt crossed my mind at times after some training sessions that didn’t exactly go as planned or as well as I wanted. While these moments did cast doubt, I made sure I didn’t let it affect me for too long and rather refocused on nailing the next session. What’s done is done and it’s more important to look forward at that point. During the race, little things did go wrong but I tried not to waste energy on worrying about it. I wasn’t focussed on thinking: “Kona qualification.” My aim was nailing the race plan and if that meant I
qualified then it was an amazing day. Once race day comes there’s not much more you can do other than executing the plan you set out across the day and it wasn’t until the last part of the run that it really sunk in that getting that slot was a real possibility. AT: Why did you pick an overseas race to try to qualify for Kona? What was the thought process behind that? AP: In 2015, when I set the goal of trying to qualify for Kona, Ironman New Zealand 2017 was to be the goal race to aim for qualification at. I spent 2016 progressively building my training load and fitness across the disciplines to get to a point that I would be truly competitive. Looking back, taking this year out was a great decision. I had a really great day at Ironman New Zealand; however, it wasn’t quite good enough to gain that Kona qualification. After this race, my coach and I took stock and worked through what went right and what could be improved, and agreed that we should target an Ironman at the end of 2017 as another qualification opportunity. Essentially, the plan was to
#Inspo
Ironman Malaysia 2017: Pacing on the bike was crucial in the heat and humidity of Malaysia.
carry through and to improve on the fitness and form I’d built for New Zealand while working on what would make a difference to my overall performance. Targeting a race at the end of 2017 basically left two options within relatively easy travel from Brisbane, being either Busselton or Malaysia. Having already raced at Busselton in 2015, I wasn’t super keen to head back there just yet; rather I wanted to try a new course in a new location. And with Asia so accessible from Australia, Malaysia was the race I decided to target. I really liked the idea of the true challenge that Malaysia offered – the heat, humidity and a very honest, hilly bike course. It obviously ended up being a great decision! AT: Talk us through your journey towards Ironman Malaysia. How did you prepare and what did you learn? AP: In the lead up to Malaysia there wasn’t a whole lot different work done on the bike and run areas compared to my last build for Ironman New Zealand. Instead, we approached it as another progression and a further building on the
fitness. The major difference in training was putting considerably more time into my swim leg over winter to improve my technique and get stronger in the water. This paid huge dividends come race day where I managed to put together a swim leg that was 10+ minutes faster in this non-wetsuit swim than my last Ironman race. I also put more emphasis on strength and mobility work. The build towards Ironman Malaysia reinforced that this sport takes patience and consistency, to build that strength and endurance you need on race day. I was seeing improvements in my training numbers in the months leading up to race day, but staying healthy in the process means you have to be patient and build progressively. More specifically, just for what the Malaysian climate was going to throw at me, I did a fair amount of heat acclimatisation work to get used to the intense humidity that would be there on race day. This involved doing long runs in warm clothing, indoor bike sessions on the trainer and some treadmill running with no fans. I very quickly realised how much fluid
© FinisherPix
I was losing in these conditions and it became evident how critical hydration and nutrition was going to be in that humidity. AT: You’ve qualified for Kona 2018 quite early in the season. Are you getting straight back into training for Kona or will you be taking a break? What are your plans for the season, leading into Kona? AP: For the next month or so it will be all about recovery and taking it a bit easier. I respond best to active recovery rather than doing nothing, so that will be the approach, but it won’t be overly structured. It’s going to be a big year ahead so it’s important to recharge and recover properly. While right now we haven’t locked down a race plan, most likely the year ahead will involve racing an Ironman 70.3 and likely an Ironman at some stage too, with the aim being to be in the best form by October. AT: Given that you qualified so early, are you worried at all about burnout or overtraining leading into Kona? How will you manage that? Australian Triathlete |
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#inspo © korupt Vision
AP: Qualifying for Kona so early in the season I actually see as an advantage in preparing for the next season. We are able to plan races over the next 10 months in the lead up to October knowing for certain that Hawaii will be the absolute priority race. It also allows me the additional time to continue my progression and build with the appropriate level of rest and recovery throughout the year. AT: Have you been to The Big Island before? AP: I’ve been to Hawaii but only to Oahu, and not the Big Island. I’m really looking forward to seeing everything you read about and see from afar come October every year! AT: What are your goals and expectations leading into Kona? AP: My goal is the nail the race - what that means, right now I don’t know! What I do want to do, however, is to have the best, most consistent performance that I am capable of come October 2018. There is plenty of time between now and October for me to improve and build my endurance, so I’ll probably reassess a specific goal for the race closer to the time. As it’s going to be my first time racing in Kona, I’m really looking forward to just experiencing the race (sounds stupidly cliché doesn’t it?). And then if I’m fortunate enough to have a subsequent attempt at Kona down the track it would be great to go there fitter and faster, and then see what happens. AT: What are you most looking forward to in Kona? AP: I’m looking forward to racing the very the best in the world, and to be on the course at the same time as the best pros in the word. It will be awesome to be part of a race that is the absolute pinnacle of this sport, and a race so many people dream of racing. I’m also keen to see what race week brings and to enjoy the atmosphere in Kona in the lead-up. AT: What’s your biggest piece of advice to other people wanting to get into the sport? What is your advice to athletes wanting to qualify for Kona? AP: I really believe you need to be consistent and you need to have patience. Be consistent in training - it’s the key to getting fitter and stronger, no matter what
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Ironman world Championship: No better feeling to be on the same course, at the same time as the best pros in the world!
amount of time you can dedicate to training each week. Just maintaining that consistency is so important. For me, consistency has been my biggest improvement factor over the past couple of years. If you can stay consistent for a considerable period of time, after that, anything is possible. You also need to be patient, especially if you are new to the sport. It takes a long time to build strength and endurance, and it may at times seem like you’re not getting quicker or improving as rapidly as you might have wanted, but eventually, everything clicks and it does come together. Also, don’t underestimate the power of recovery - in particular, sleep. It’s amazing the progression you can see and feel in training after coming off an easier week post a solid training block. Finally, you need to have a goal to chase. Something you think is unachievable but something that you want so badly regardless of how hard you think it is. If you don’t ever try, you’ll never really know what you are truly capable of. When I set the goal of one day qualifying for Kona, it seemed like something that was unachievable at that time. But sometimes these are the best type of goals and if you want it bad enough the results will come, and the hard work pays off.
Fun Facts: • One thing you can’t live without … Coffee • If not triathlon … Cycling • When not training … I’m having a coffee somewhere
• A guilty pleasure … Caramel • Bucket list race … Kona • Athlete you admire … Craig Alexander •
Person that inspires you … Lionel Sanders – his mental determination and approach to be the best
•
Most embarrassing moment in training and racing … In my early days, I was training at the cycling crit track when someone told me that I’d be a whole lot faster if I shaved my pins and dropped a few pounds
• When I say Kona, you say …. Finally
40 IRONMAN World Championship slots on offer
SUNDAY 6 MAY 2018
Incorporating
tech talk Tri Products
OAKLEy Latch Sapphire Fade with Prizm Sapphire Polarized FEATURES -- PRIZM™ is a revolutionary lens technology that fine-tunes vision for specific sports and environments. See what you’ve been missing. -- Built-in feature that lets you latch it to your shirt. -- Three-Point Fit holds lenses in precise optical alignment while eliminating pressure points. -- Plutonite® Lenses offer top UV Protection filtering 100% of all UVA, UVB, UVC and harmful blue light up to 400nm. -- Matter™ stress-resistant frame material is both lightweight and durable for all-day comfort and protection. RRP: $274.95 oakley.com.au OAKLEy Jawbreaker Sapphire Fade with Prizm Sapphire Polarized Jawbreaker™ is the ultimate sport design - answering the demands of world-class athletes with a 40 year heritage of uncompromising excellence. Oakley innovation has reached the pinnacle of performance by offering everything from surge ports for cooling airflow to Unobtainium® components for a comfortably secure fit, and with the hassle-free lens changing of Switchlock™ technology for vision optimisation in any setting. RRP: $334.95 oakley.com.au
WYN republic ORIGINS Aero+ Sleeved Triathlon Suit The ORIGINS collection is a very limited edition line that nods to WYN republic’s heritage. The design marries the California bear and the Australian Southern Cross with their modern colour palettes. The edition features Italian fabrics and meticulous construction that can be expected from WYN republic. The WYN republic sleeved tri suit is designed to combine all the features that founder, Luke McKenzie, had looked for, but couldn’t find in his own professional racing. Constructed from the finest Italian textiles optimising breathability, flexibility, quick-dry technology and aerodynamic properties. Ventilated race fabric on upper and slick, aerodynamic bottom. The “full zip” front panel allows this one-piece suit to act like two pieces for optimal bike to run flexibility and easy bathroom breaks. The detached two-piece construction (joined in the back) allows the cyclist to transition to run comfortably without pulling up on the crotch as often found in one-piece designs. Features: -- EIT Super-Tri chamois all-way stretch fabric platform. -- High-density foam provides maximum protection with a slim profile that won’t get in the way. -- WYN signature reflective logo on leg cuff and back right pocket. -- YKK zipper with full “freedom-of-movement” front opening. -- Two slim back pockets for storage. RRP: $399 (Men and Women) wynrepublic.com.au
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Elite Direto Features -- Interactive Direct transmission home trainer with integrated power measurement system. -- Integrated OTS (Optical Torque Sensor) power meter, which measures power with +/- 2.5% accuracy. -- Pedalling analysis option measures power during the whole pedalling movement and sets 12 points that determine how much effort you put in your legs, so you can optimise your training session. -- The My E-Training software and App with pedalling analysis option (available as an in-app purchase) displays Direto’s measured power data on two different types of charts. -- Direto also simulates challenging slopes, up to 14%, with a 1400 Watt power output at a 40 km/h speed. -- Max Power: (40km/h) 1400 Watt – (60km/h) 2200 Watt -- Direto is part of the new generation of totally interactive ANT+ FE-C & Bluetooth compliant home trainers that interact with a multitude of apps, software, computers and devices (Smartphones and tablets) with iOS, Android, OSX and Windows. -- Direct drive for easy set-up and zero tyre wear or slippage. -- It’s practical and easy to use: very stable, easy to transport, folds quickly for storage even with limited space available. -- It’s compatible with both road and MTB frames, including 142mm x 12mm with thru axles, and with Shimano 9/10/11 speed and Campagnolo 9/10/11 speed (sold separately). RRP: $1199.95 cassons.com.au
KASK MISTRAL Helmet Developed in cooperation with the Australian Track Cycling Team, MISTRAL is aerodynamically engineered for triathlon and track cycling performance. This extremely aerodynamic helmet cleverly conceals six front openings and two rear ones; the design includes extended inner channelling, which gives the rider constant comfort thanks to in-moulding technology. Inside the outer shell there is 3D dry padding to securely fit and protect the rider; with a self-adjusting lateral divider and faux leather chinstrap, MISTRAL offers comfort and performance in equal measure. Accessories include a magnetic visor available in clear, orange, or silver, an internal spare pad, plus an insulating winter cap. RRP: $479 kask.com ASICS Noosa FF 2 The triathlon staple Noosa FF has always pushed the limits, and this iteration is no different. The upper has been updated in a radical way, offering a seamless, extremely breathable construction that is foot hugging and allows for sockless wear. The mid-foot cage design also envelopes the foot when laced, fusing the shoe and foot as one. It also features their revolutionary FlyteFoam Technology to create a responsive and lightweight ride, while the wet-grip outsole and heel/ tongue grips allow for easy on/off access - ideal for triathletes looking to make a quick transition between race stages. Technologies: -- Air Mesh Upper Lightweight EVA Sockliner -- Wet Grip Upper -- FlyteFoam Technology -- Rearfoot GEL cushioning systems -- 3M Reflective Men’s colour: Black/White/Carbon Women’s colour: Flash Coral/Black/Shocking Orange RRP: $200 asics.com/au
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tech talk Tri Products
2XU WOMEN X-VENT 4.5” TRI SHORTS The 2XU X-VENT 4.5” Tri Shorts use technology like HIGH FIL fabrics and cross channelled yarns to wick away sweat, no matter the conditions. It’s all about staying cool and comfortable under pressure. And, most importantly, remembering to breathe. Colours: • Black/Geo Aqua Green • Black/Geo Pink Peacock RRP: $110 2xu.com/au
SUMMER STYLES
2XU MEN X-VENT 9” TRI SHORT The 2XU X-VENT 9” Tri Short uses technology like HIGH FIL fabrics and cross channelled yarns to wick away sweat, no matter the conditions. It’s all about staying cool and comfortable under pressure. And, most importantly, remembering to breathe. Colours: -- Black/Black -- Black/Geo Dresden Blue -- Black/Kona Team Red -- Black/Lime Punch RRP: $150 2xu.com/au
Huawei Watch 2 4G SIM ENABLED SMART WATCH Standalone connectivity allows Huawei Watch 2 users to step away from their phone for periods of time (such as going for a run or a night out) and still have access to near full functionality of the Smart Watch. The SIM and built-in GPS chip facilitate calls and texts and the usage of apps such as Uber, Foursquare and Facebook messenger, all independent of a Bluetooth connected smartphone. The Huawei Watch 2 includes multiple sensors and advanced algorithms to provide the user with health and fitness solutions. Built-in smart sensors collect data points such as distance travelled, speed, steps, heart rate, calories, and gait. This information is then used to power exercise programs and workout plans. Not just fitness but also health. Huawei Watch 2 promotes healthy living all day. The Daily Tracking App can accurately track users’ daily steps and record time spent on medium and high intensity exercise. This information is presented to the user with daily targets to promote a healthier lifestyle. Available from Vodafone RRP: $599 vodafone.com.au
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Bexters IRONMAN By Bexters Chafe No More Made from a blend of silicones that provides you with lightweight long-lasting protection from chafing and blisters. The product is mineral oil and petroleum jelly free. RRP: $19.95 bexters.com.au Bexters IRONMAN By Bexters Pure Magnesium Spray Made of 100% natural magnesium chloride, sourced from the Dead Sea. Magnesium plays a vital role in energy production and muscle recovery but is easily depleted from the body when engaged in strenuous exercise. The Pure Mineral Spray helps to replenish the body’s magnesium supplies through transdermal absorption, ensuring optimal performance and recovery of the body. RRP: $19.95 bexters.com.au
Bindi Natural Sports Nutrition Bindi was created in Busselton - the home of Ironman WA - by triathlete Belinda Dennis when she realised the need for good quality, natural, healthy and Australian-made sports nutrition products. Bindi products are known for their outstanding taste and performance and are rapidly becoming Australia’s favourite nutrition brand. Bindi’s range includes their signature Natural Sports Drink, Coconut Water Hydrator, Organic Pea Protein Powder and Supergreens to help athletes fuel, nourish and recover every day. Bindi Nutrition supports professional athletes right through to everyday people who understand the value of quality, natural products. Get me started sampler Ready to have a try of all the amazing products from Bindi Natural Sports Nutrition? This ‘Get Me Started’ sampler pack will give you a taste of the good things to come. There are 7 samples in the pack, including: -- Natural sports nutrition (Zesty Lemon and Lime; Juicy Berry, Melon Mojo; 30g serve each) -- Organic Pea protein (Chocolate and Vanilla) -- Daily Super greens (Cranberry) -- Low Cal Hydrator (Coconut and Pineapple) Available online (free postage in Australia) RRP: $15 bindinutrition.com.au
Jaybird X3 wireless headphones These next gen wireless in-ear buds don’t require a headphone jack, are sweat proof and offer a secure sport fit with improved sound and customisable audio options.The buds are available in Blackout (black) and Sparta (white). Jaybird X3 is available exclusively from JB Hi-Fi and Apple stores. RRP: $199.95 jaybirdsport.com/en-au
On-Running Cloud X Your perfect partner in the world’s lightest fully cushioned shoe for Running Remixed. Move more in Zero-Gravity - Built from the latest evolution Zero-Gravity foam, the Cloud X has a CloudTec® sole made to move in all directions flawlessly. Wherever the run may take you, this is your perfect training partner to get there. RRP: $219.95 on-running.com/en-au
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tech talk
Product: 2XU men’s and women’s Active Trisuit
Product Spotlight
ACTIVE TRISUIT text and photography by 2xu
T
he 2XU Active Trisuit is part of the 2XU ACTIVE range of products, created with core fabrics to provide the ultimate comfort for almost any activity. Featuring performance fabrics and technologies, the Active triathlon collection is the best in its class. The Active Trisuit utilises SBR SKIN LITE and SBR SKIN technologies for flexibility and comfort, while HI FIL MESH provides moisture management and breathability properties to enhance performance.
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Product Details:
Fabric Benefits:
Built for performance, the 2XU Active Trisuit keeps you cool during training and on race day, and provides strong muscle support.
• Front and Back Panels SBR SKIN LITE - Combining low gauge 50D elastane with high filament nylon yarn, 2XU’s SBR SKIN LITE is engineered for lightweight performance through high heat conditions. With outstanding moisture management and breathability, this intelligent fabric will keep the wearer’s body temperature as cool as possible for maximum comfort through movement.
Garment Features: • SBR SKIN LITE and SBR SKIN technologies provide moisture management and support, while HI FIL MESH ensures breathability. • Easily accessible rear pockets to hold essential hydration gels. • Y elastic gripper with low profile silicone. • Low profile Speedline Chamois is integrated into an inner leg gusset for support and comfort without irritations or chafing. • Semi-auto lock zip.
• Lower Body - SBR SKIN - Powerful 70D elastane for muscle support and enhanced performance. Excellent stretch and recovery memory to move with the body.
head in store to be fitted by the experts
• Mesh Panels - HI FIL MESH Utilising high filament technology, 2XU has engineered a performance fabric to maximise moisture management. Cross channelled yarns wick vapour from the inner to outer layers to keep the wearer as dry and comfortable as possible, while a mesh structure promises breathability. • SPEEDLINE CHAMOIS - Quick drying and low profile, this impressive 2XU chamois is designed for essential moisture management and support in the saddle, while remaining incredibly lightweight and discreet for the run.
Fabric Information: FABRIC (front and back panels)
SBR SKIN LITE 83% Nylon / 17% Elastane
FABRIC (lower body)
SBR SKIN 79% Nylon / 21% Elastane
FABRIC (mesh panels)
HI FIL MESH 90% Nylon / 10% Elastane
Size Range: • Men’s: XS, S, M, L, XL, XXL • Women’s: XXS, XS, S, M, L, XL
Shop the 2XU Triathlon range at 2XU.com Australian Triathlete |
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tech talk Road Test
Limar Speedking Helmet text and photography by the test lab
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familiar name when it comes to helmets in Australia, Limar has been around for a long time and, in fact, were one of the first brands to offer time trial (TT) helmets to the public. Ten to 15 years ago the Limar Chrono was the TT helmet of choice among Aussie pros and age groupers alike. Since then there have been
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a number of versions of the Chrono, then the Speed Demon and now the Speedking. High on our road test ‘wish list’, the new Speedking is a short-tailed helmet. This style of TT helmet is perfect for triathletes as we tend to move our heads around, and up and down more than time trialists do. For this reason, long tailed TT helmets tend not to be as effective as the short-
Product Tested: LIMAR Speedking Helmet
tailed versions. As you can imagine, sticking that tail up in the air every time you look down isn’t exactly very aerodynamic - with the short-tailed helmets this doesn’t happen. Out of the box and there were a few interesting features to the Speedking. Like a lot of TT helmets on the market, the paint finish of the Speedking is a matte/ satin style; in our case white with red highlights. Apparently, this helps create a faster airflow over the helmet. Next up the magnetic clip. This feature is great. You just bring both sides of the clip together and ‘hey presto’ the strap locks into place quickly and easily. To release all you do is slide the clips apart. This feature
Reviewed by: The Test Lab Craig McKenzie and Patrick Legge are The Test Lab. Two guys with an obsession for trialling all things related to swimming, riding and running and telling anyone who will listen what they think. Having 20 years each in the sport, they’ve seen the good, the bad and the ugly, but always loved the innovation triathlon brings to the world stage. Craig raced as a professional triathlete, winning four National Duathlon titles, and has worked as an exercise physiologist, osteopath and coach, while Pat has built a career running a personal training, massage and coaching business, working with State, Australian and World Champions, including Australian Olympic and Commonwealth squads whilst competing himself.
@thetestlab
To save you the embarrassment, we donned the Speedking and committed that aged old cycling crime of riding Beach Road with a TT helmet on, while — The Test Lab not in a race.
really makes putting the helmet on and taking it off super quick. The retention system is also really simple to use, being a single dial, to adjust the fit. This is pretty standard but in this case, you can also adjust the height of the retention system so it sits at a comfortable point on the back of your head, which is a welcome touch. Next up is the ventilation. At first sight, there doesn’t appear to be much. A small slit runs along the front of the helmet and continues along the sides as well. This slit contains three vents in the front and one on either side for a total of five forward-facing vents. There is also one larger vent in the rear. Our first thoughts were: “This could be a sweat
box.” But when we flipped the helmet over to have a look on the inside it became clear that the vents lead into channels running directly across the head and out to a rear vent. This gave us a little more optimism that the Speedking might not be as hot as we first thought. Often TT helmets are specifically made to be fast, and comfort is a secondary consideration. Now, we won’t lie, getting this helmet on at first, is a bit of a struggle. It’s a very low profile, closefitting helmet with the earflaps being quite rigid and sitting firmly against your ears. Once on, however, the Speedking is surprisingly very comfortable. In fact, after we had both tested the helmet we were
really impressed at how comfortable it was. The padding runs along the ridges of the ventilation channels and is more than enough to keep you comfortable, while the foam attached to the earflaps make the firmness of these not such a big issue. Some models of the Speedking are available with a visor, but it looks like the Australian version doesn’t come with it. This is a bit of a shame because it means you will need to use sunglasses with the helmet, and being a firm fit this does restrict what sunnies are compatible with the helmet. We found that we had to use straight-arm sunglasses such as the Oakley Jawbreaker and put them on after the helmet. This isn’t necessarily a big issue but one worth knowing as most athletes would tend to put their sunglasses on before their helmet. Now to save you the embarrassment, we donned the Speedking and committed that aged old cycling crime of riding Beach Road with a TT helmet on, while not in a race. And we did it several times … each. As mentioned earlier, it really is a very comfortable helmet. In fact, we’d be more than happy to wear it over any distance from Sprint all the way up to Ironman. We got to wear the Speedking on a couple of 30+ degree days too, and while our longest ride was just shy of 100km we were really pleased to find that what we thought were rather small vents, worked Australian Triathlete |
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tech talk Road Test
Product Tested: LIMAR Speedking Helmet
Photo: © xxxxxxxx
Fixture: The Speedking has a cool magnetic buckle feature for securing the strap.
The Speedking is, as it turns out, one of the coolest TT helmets we have used. So, at this stage, we have some big ticks for this helmet. — The Test Lab
really well. The Speedking is, as it turns out, one of the coolest TT helmets we have used. So, at this stage, we have some big ticks for this helmet. Doing the straps up, super quick. Undoing them, super quick. Comfort, high. Ventilation and heat dispersion, excellent. Our only criticism, to this date, is the tight fit with sunnies.
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The ‘tight fit’ took us to our next test and that was trying to simulate T1. How would we go under pressure in T1 with the adrenalin pumping and the heart rate high? For this, we headed off to the velodrome and each practiced a number of transitions. Even after working out the best way to get this helmet on, it’s not fast to put on. The tight fit and firmness of the
Speedking’s earflaps make it a more difficult helmet to get on. This doesn’t mean it’s a bad helmet, it just means it’s slower to put on than others, but we don’t think this matters for an Ironman 70.3 or an Ironman - or even an Olympic distance race. The Speedking more than makes up for this in all other areas, especially heat dispersion, the importance of which is something that cannot be overlooked. The Limar Speedking is a perfect long course triathlon TT helmet. If you are looking for a helmet to use in Sprint events where every second counts, then this might not be the helmet for you, but we’re only talking about an extra five seconds or so. If fit around the ears is a big problem due to the size of your head we would look straight to the Limar 007 instead, which is essentially a Speedking without the earflaps. Whatever your preferences, Limar has your covered.
tech talk save/spend/splurge
Product: Hats/Caps
Save Oakley TYPHOON CAP The Typhoon Cap is a five-panel flat brim snapback with apparel-durablewater-repellent coating and a 3D embroidered logo -- 96% POLYESTER 4% SPANDEX -- Adjustable -- Australian Designed au.oakley.com
$25.00 $24.95
2xu Trucker Cap -- Six-panel design with interior taping for a comfortable fit. -- Embroidered eyelets and mesh panels for breathability. -- Snap closure on the back for an adjustable fit. -- Embroidered logo at front for style. 2XU.com/au
Spend $30.00
$30.00 Catfish Designs Hot Pink Bones Trucker Keep your cool in our trucker. Fabric: Foam/Mesh Colours: Hot Pink and Black Green catfishdesigns.com.au
Splurge
WYN Republic Bear/Stars Black Essentials Trucker Hat Race day or casual, the trucker isn’t going anywhere. Here’s one that can fit the bill (pun intended!) for whatever you need. Foam front/mesh back/flat brim/high quality wynrepublic.com.au
$34.83
Lululemon Sweat to Street Hat This breathable, sweat-wicking hat can take you from a sweat session to a beach BBQ. Fabric: Swift Four-way stretch, sweat-wicking Swift fabric is durable and lightweight -- four-way stretch -- sweat-wicking -- durable -- lightweight lululemon.com.au
$49.00
roka Snapback Mesh Trucker Hat The ROKA Snapback Mesh Trucker Hat looks sharp and is said to be very comfortable. With a traditional snapback attachment, they’re adjustable to any head size. TECH SPECS -- Adjustable Snap Back closure creates a universal fit -- Mesh spandex on sides hug head comfortably -- 6-panel, mid-profile; cotton twill front with embroidered logo -- Materials: 50% Polyester / 48% Cotton / 2% Spandex global.roka.com
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Sirius
M US I N GS What’s your Legacy? t e x t a n d p h o t o g r a p h y su p p l i e d b y s i r i Li n d l e y
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s a coach, my focus on my athletes isn’t necessarily just about them becoming the best athletes they can be. What matters most to me is who they become, as a person, through our time together. My first triathlon coach, Yoli, did just this. The first thing she said to me, was: “You must always know that I care much more about who you are as a person than who you are as an athlete - how you treat others and how you treat yourself. I will train you to be the best athlete you can be and to achieve your goals. But none of that will matter if you don’t love and appreciate all those around you, show respect and give back.” She was right, and it resonated deeply with me because, ultimately, people won’t remember the
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races you win, but they will remember how you made them feel. While you are relentlessly pursuing your dreams, you must always keep your eye on the ball of what matters most in life, and that is treating others how you would like others to treat you. Appreciate others - your training partners and opponents who fuel your fire every day - and their role in helping you achieve your goals. Appreciate the people who help to elevate you to the next level by pushing you daily, whether in your thoughts or physically beside you. Most importantly, appreciate your loved ones for supporting you in this pursuit, which at times can be a necessarily selfish one. I realise how much time and effort it takes to achieve the highest levels, and
that means having to focus on yourself to an extraordinary extent. You can do that, but make sure that you also find within your heart, the time to thank all those around you - to support them in their goals. Be a role model, an example of someone who dreams big and goes after their dreams with passion; someone who works hard, but never forgets to love, support and give back to all those around them. Be a gracious and grateful champion. Appreciate the amazing gift of having the ability and desire to chase your dream; to push yourself to the limit day after day. Appreciate your abilities and your opportunities, and celebrate these on race day along with celebrating all those that helped you get there. This is the key to a balanced life. It is the key to being able to end your journey in the sport, knowing
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. siri-lindley.com
Siri Lindley “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” Maya Angelou 1928-2014
who you are, outside of being an athlete. Knowing that you are valued not just for your talents, but for who you are as a person and the example you set for all those around you. I have seen some great champions retire from the sport, who are forgotten within a few years. People forget who won what race, or who was ranked at the top. They do, however, remember someone that genuinely made a difference. Someone who inspired all those around them, through a smile, or a gesture of giving. A kind act that helped infuse a dream, or lit a spark of inspiration in someone that will remember that moment for a lifetime. Be that champion! Be a champion not only of the sport, but of your own life. This is what will give you the richest, most beautiful experience of evolving into the person you are destined to become.
I won a world title in 2001 and was the number one athlete in the world that year, and the following year, 2002. It is now 15 years later and most people that I meet wouldn’t even know that I was once an athlete myself. They know me as a coach, or as a speaker, or an author, or just a human being. I have developed some unbelievable relationships through this sport, relationships that I will cherish for a lifetime. Relationships that I will celebrate and take care of, as I see that I would never be where I am today without them. Open your eyes, not only to the black line in the swimming pool as you push lap after lap, or the ground beneath you as you hammer the pedals of your bike, or the pavement as you pound it with your feet - open your eyes to all the gifts around you. You will be amazed at how much richer your experience will be every single day when you look at everything that is adding to your becoming the athlete you dream of becoming! Be a good person. Give your time. If a young child comes up to you after a race asking you how you became so good at this sport, take the time to encourage them, to share your story and to inspire them with your love. Give back to the sport that gives you so much. This will be an experience that is truly capable of shaping your entire future in the most beautiful and powerful way. Think about yourself as an athlete now. Are you an example? Or are you a warning?
People forget who won what race, or who was ranked at the top. They do, however, remember someone that genuinely made a difference. — Siri Lindley
What do I mean by a warning? I mean are you in danger of getting so wrapped up in your training, results, titles, how many medals you have won, that you forget to love and appreciate all those around you? Are you finding the time to give back with genuine appreciation and gratitude for the path you are on, and the people that have helped you along the way? If you are only focused on your pursuit, this is a warning. Who will you be if you no longer have the sport? Who have you become? What matters to you? What will people remember about you? They will remember you the human being, once they forget about your accomplishments, which they will. What I don’t want to see happen is you having an identity crisis, of who you are without the sport defining you. I know you inspired those around you with your wins - you’re your accomplishments - but how did you make them feel outside of the arena of triathlon? Who are you as a person? What is your mission in life? These things will become so important when you make the transition out of the sport. Start preparing for that now by becoming the person you want to be, not just the athlete. As you immerse yourself in this amazing sport, focus every day on what you can give back in terms of kindness, encouragement and gratitude. Be an example. Shine and leave a legacy! With love and admiration, Siri
@siri.lindley.3 @SELTS @sirilindley
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with Willy Dan Wilson © Shutterstock.com
Recovery t e x t b y d a n Wi l s o n | 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
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ow do you spot a triathlete in a crowd? Is it the shaved legs, the bright, active wear or the (gasp!) compression socks? Is it the (gasp again!) M-dot tattoo prominently featured on the wellmaintained calf? Is it the finishers t-shirt or the water bottle always by their side? Is it the irregular tan lines or that bit of hair that’s been bleached by the chlorine
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where it pokes out the back of your swim cap? Jeez, when I started that last paragraph, I didn’t intend to list quite so many identifiers – I was going to rattle off a couple, and then transition seamlessly on to my focal postulation. It turns out we’ve got that many idiosyncrasies we’re about as easy to spot as fake tan at a formal.
OK, let’s rephrase. Exclusive of the intimations of multisport mentioned above, what is another method of isolating a triathlete in a crowd of non-aerobically inclined civilians? Look carefully at the group - that one there! The one that has been standing, talking with his friends for a few minutes outside the cafe, but has begun to look edgy. He’s casually repositioned himself closer to that pole, to
© Delly Carr
give himself something to lean against for a few minutes, which raises suspicions as to his athletic inclination. Then - the giveaway, the leaning isn’t enough. He sidles over to an adjacent table, borrows an unused chair, and takes a seat among his still-standing friends. That is the mark of a triathlete, crippled by preceding endurance-based endeavours, perennially in search of a chair, ledge or potential seating surface with which to rest those weary pins. Like an imperial system devotee living in an increasingly metric world, we’re always trying to save our feet. Any chance we get - a chance to aid the recovery of the escape sticks - is pounced upon. The recovery side of triathlon is an oft-neglected part of any training program, but one that is drummed into us as part of any high-performance program. The best, we are told, are those who train hard and recover harder. It’s a popular misconception that the training part of triathlon is the hard part, and the recovery side is easy - just put the feet up and smack down some protein shakes. However, some aspects of recovering correctly can make a hard heart-rate session in the pool seem like a welcome relief. Massage, for a start. Whenever I tell people that I usually get a massage around once a week, a common response is, “Oh, that must be nice.” No, it is not. It usually consists of me, lying on my side, getting the full weight of my long-time therapist Mike Jones on an ITB, while I sweat, swear, and try not to shed a tear into the massage table. I used to pride myself on not flinching or showing any signs of pain, but as Jonesy takes great delight in telling me, ‘I’m not as tough as I used to be’. I’m happy to take an ego hit on that these days, I figure you’ve only got so many poker faces you can show - I’ll try to save mine for race day. Ice baths are another dealer of ‘recovery pain’. Most of the state and
national academies these days have a dedicated recovery centre full of ice baths and hot tubs. This is the place to hang out if you want to see a big, tough footballer or weightlifter act like a complete wimp. The ice baths hurt! Bereft of the technological glory of the institutes, some of the best/ worst ice baths I’ve been subjected to have come directly from nature, courtesy of the snow-fed streams of Boulder or the frigid waters of Victoria, Canada. They say Boulder is one of the most physically
when you get out of a chair that everyone notices. It’s the reluctance to engage in any non-triathlon related physical activity. It’s the long pause when anyone suggests, ‘We could walk there’. Theoretically, of course, there are many places that one could walk. Yet, after a long week of training, there is less motivation to do so than there is toilet paper at a pre-race portaloo. Nevertheless, this doesn’t stop me from being incessantly heckled for my reluctance to walk anywhere that can’t be
Whenever I tell people that I usually get a massage around once a week, a common response is, ‘Oh, that must be nice.’ No, it is not . .
— Dan Wilson
active towns around, but the strange looks the locals used to give a bunch of lycra-clad triathletes shivering waist deep in a shallow stream leads me to believe they may be neglecting their recovery … However, possibly the sharpest pain of recovery, is the pain of social embarrassment that having perennially sore legs imparts. It’s that involuntary groan that you let out
driven, biked or bussed. I may not have an M-dot tattoo, and usually, give away my finishers t-shirts, but can be easily identified as a triathlete to the experienced eye. I’m the guy circling the carpark for 10 minutes to get the closest park to the entrance, and getting hassled by security for trying to use my scooter to get around Woolworths …
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. danwilson.com.au @dan_wilson_
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SEXTON’S Scribble...
Brendan Sexton © Triathlon.org
Who Needs Tradition? by Brendan sexton | photography by Triathlon.org
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n the 17 years that I’ve been involved in triathlon, I’ve come to learn a great deal of the sport’s history. It is a pretty crazy and charming characteristic of triathlon that the best in the world - the superstars - are so often just another one of the masses. They usually train in groups that range from world-class athletes to social participants and excelling amateur athletes, to the green-as-grass newbie. They follow the same cycle routes, pound the same run trails and they race the same races. How many sports will have an athlete who is just debuting in that sport, starting a race on the same start line, racing over the same course and facing the same challenges as some of
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the most phenomenal, talented and high performing athletes in the very same event? Some in the sporting world may view this as a dilution of the quality of our sport, a mixing effect that takes away from the elite end. These views are outdated and out of touch with the bigger picture (more on that later). As a junior, I was exposed to the larger than life professionals of the draft legal world – many of whom became the crème de la crème of the drafting sphere not too long after. It was odd. I would travel with my junior state team to events around the country - or around the world when I scraped into a national team - and I would train and hang out with the older guys and
girls racing in the elite races at the same events as me. I would then head home and go back to school for the next week – standard school-age sport. Then the following weekend, lounging around the house, I’d switch on the telly, and another triathlon would be on. Sweet! Then I’d realise - there, ripping around on national TV, looking like absolute machines, are the same people I had sat around just one week earlier, eating a sausage sandwich. When it dawned on me that in triathlon the almost immediate proximity to the sport’s elite was a weekly occurrence I began to take more notice. What I learnt quickly was that triathlon was young. Prior to taking up triathlon I had played soccer
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. brendansexton.com.au @kung_fu_sexton
and studied Tae Kwon Do, two sports that, in their own ways, had inconceivably long existences and were doused in history. Triathlon, on the other hand, was less than a generation old and, as I was informed by many who were much more experienced than I, the form of triathlon that I had come to know in my teens was much younger still. Triathlon in its youth changed frequently and sometimes drastically. The styles were unique and eccentric, training methods were wild, experimental and varied massively from athlete to athlete. Even races were unconfined, challenging, entertaining and sometimes a bit gimmicky. All of these variations in triathlon was our sport finding itself, its identity. During its infancy it was spread thin and fast around the globe, and didn’t have a chance to sit and mature in a small geographic, highly concentrated environment like an undisturbed pond. Tradition and dogma didn’t have an
important event contributing to this year’s world title crown. That’s some solid international growth. This surge in popularity for tri internationally is also reflected in the amateur masses. From the triathlon season 2010-2011 to the season 2015-2016, Triathlon Australia membership numbers rose substantially from 9755 to 21592 – more than double nationwide in five years. It is safe to say that triathlon must be doing something right. So it’s probably time to slow down the change, right? I don’t think so. I’ve had the incredible experience to train with some of Australia’s greatest modern athletes, many of whom are pure swimmers, cyclists and runners. I was able to spend time with some of the country’s best distance runners in Falls Creek a few years ago - amazing location, incredible facilities and obviously some formidable foot race specialists. I was pretty intimidated, questioning whether I would even last one rep of the session and when
I for one am all for change and constant evolution. — Brendan Sexton opportunity to cultivate in the fast flow of triathlon’s spread. Modern technologies accelerated the changes and amplified them. The greatest change in the sport has been its growth. In the year I began in triathlon (in 2000) the sport debuted at the Olympic Games. In that same year, the ITU World Championships were held in Perth. At those championships in the elite men’s event, there were 50 competitors representing 19 countries. Fast forward to the ITU World Series final of 2017 in Rotterdam where 66 competitors from 30 different nations raced in the most
I did get dropped what I would do as I navigated the aqua ducts of the Victorian high country. I was relieved to realise two things: 1. I was not as out of my depth in ability and lasted much more than a single rep, and 2. I always knew what to do in each session because the sessions never changed. Every week the schedule would consist of the same format of training. The same morning jog, same Tuesday Mona Fartlek and Thursday quarters, same Sunday long run – easy to follow, hard to get lost! After speaking with a certain Aussie running legend recently (the previously named session is his
namesake) I discovered this same weekly format had been followed by elite runners who would make an annual Falls pilgrimage since the 60s! That’s respectable tradition, particularly when you consider some of the fantastic athletic performances that have come off the back of such agendas. But it did get me thinking, just because it works, is it the only way and is it the best way? That’s when I realised that triathlon’s lack of tradition and conformity is its strength. We’re not afraid to experiment, innovate and improvise. We look at what’s been done successfully before and choose to improve it further rather than etch it in stone. The playbook is constantly being written, altered, erased and rewritten across all levels and styles of tri to suit the evolving athletes that are coming out of the woodwork. I see 10-year-olds riding their old pedal brake BMX with more skill and confidence than I had at 20. I meet a 68-year-old woman who, after learning to swim at 65, has her sights set on a full day event. Without tradition, without standards and boundaries, we inspire average people and produce amazing athletes. We can include all and discriminate against no one when there is no “wrong”. I for one am all for change and constant evolution. Who needs tradition? © ITU Media / Wagner Araujo
MAin Image: Nineteen countries represented at the ITU World Champs in Perth, 2000. Above: Flora Duffy and Mario Mola at the ITU World Series final in Rotterdam, 2017. Australian Triathlete |
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Triathlon 101 Breaking down triathlon and answering your most common questions t e x t b y S a r a h G r o v e | p h o t o g r a p h y b y K o r u p t V i s i o n a n d AT
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riathlon can be a daunting sport. There is so much to learn, three sports to try and master, varying race distances, all the gear and what about the lingo? We surveyed a number of triathletes - from beginners through to experienced athletes - to answer the most common triathlon questions. Everything from the gear, what to wear, training tips to race day advice we’ve covered it all. There’s something for everyone!
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ALL THE GEAR What gear do I need to start? Triathlon is known for being an expensive sport. There are three different disciplines that all require specific gear. It can be easy to get caught up in the hype and the marketing of the various products and gadgets, but most people can get started without having to re-mortgage their home!
• Swim – a basic pair of goggles, an old swim cap, and a pair of bathers • Bike – any bike will do, borrow one if you like! Runners or bike/triathlon shoes, helmet, bike knicks, and jersey • Run – a good pair of runners and anything to run in and you are set Once you get into the sport you can then look at upgrading your gear and purchase training tools such as pool toys, Garmin/ multisport watch, triathlon race gear … the list can then become endless.
© Alex Caparros/Getty Images for Ironman
Training TOOLBOX Triathlon 101 © AT
© Korupt Vision
What do I wear during a triathlon? The good news is you can wear anything you feel comfortable in as long as your torso is covered. But if you head to a race, you will see most athletes wear a one or two piece tri suit. Essentially it’s a Lycra based suit that is form fitting. This is a triathlete’s outfit of choice as it helps avoid drag in the water, minimises chafe on the bike and run plus – it’s more aero than a baggy pair of shorts and t-shirt. There are lots of different brands/kits available and can range from $50 to $200+. Make sure you try before you buy, as sizes and fitting can vary between brands.
What do I wear under my tri suit and my cycling kit? For guys: nothing! That’s right, no underwear necessary! So leave those briefs at home. For the ladies, as with the guys, no briefs needed (you read right!), and for your support up top, simply wear your normal running/sports bra. Some tri kits come with a built-in sports bra – but these aren’t designed for support, so you will want to wear something underneath.
Apart from aero bars, what else makes a tri-specific bike different from a road bike? The key difference is the frame geometry. Typically a triathlon bike has a shorter top tube and the seat tube/post is closer to vertical than a road bike. These angles bring you forward on the bike, place your hips over the cranks and you’re, therefore, in a more aero position, increasing efficiency while opening up your hip angle to make it easier to run off the bike. © AT
Time-trial bike: When you decide to take up tri longterm it’s a good idea to invest in a tri specific bike.
What is a power meter and do I need one?
Do I need a wetsuit? Depending on where you race and the climate, you generally don’t need a wetsuit, but you will probably want one. The main benefit of a wetsuit for racing is to increase buoyancy, which will make you faster in the water - and who doesn’t want to swim faster? The other benefit includes keeping you warm; it can also make you feel secure in the open water. Wetsuits can range from around $200 and go right up to $1000+. Depending on your level and budget, aim for one somewhere in the middle of this price range. The key with wetsuits is making sure you get the right fit, so don’t buy your first wetsuit online, go to the store and get professionally fitted.
A power meter is a device fitted to a bike that measures the power output (watts) of the rider. Rather than just monitoring your work rate by heart rate, speed or perceived effort, power meters provide a quantitative way to assess how hard you are actually working so your bike session can become very specific. Do you need one? This can depend on what you want to get out of your training. There are lots of benefits including being able to train more specifically, but you do need to be able to interpret the information (data) or have a coach who can, and it does come at a cost. Power meters can range anywhere from $500 up to $1500+. So, before you part with your hard earned money do some research and understand whether the investment is right for you. © Korupt Vision
What’s the difference between triathlon shoes and road cycling shoes?
flat-lay: Lay your gear out before a race to make sure you’ve packed everything.
The main difference is triathlon bike shoes have one Velcro strap (sometimes two), whereas road cycling shoes can have three straps, buckles or ratchets. Triathlon shoes are far easier to slide on/off in and out of transition, making you faster. So, if you’re looking at purchasing your first pair of bike shoes and plan to continue in triathlon, I suggest buying a triathlon specific bike shoe first. You can always buy a road cycling pair specifically for training/ long rides later on if the funds allow.
tri shoes: Tri shoes are easier to get on/off with only 1-2 velcro straps vs. cycling shoes. Australian Triathlete |
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TRAINING Is riding on the road similar to riding on a trainer? Indoor sessions on the trainer can be very beneficial, in particular for those who are time poor, and during those cold, dark, wet winter months. Indoor trainers can allow you to follow a very specific session without having to worry about the elements or risks of riding on the road, and value for time, the indoor trainer wins hands down. A 60-minute indoor session can roughly equate to 80-90 minutes of riding outside as you are constantly applying pressure to the pedals and there is no freewheeling or stopping at traffic lights. A downside of riding indoors is you
What is the difference between clincher and tubular tyres? • Clincher: The most common type of tyre, which consists of an outer tyre and an inner tube fitted into the clincher wheel’s rim. • Tubulars (or tubs): Is a combination of a tire and tube in one. The tube is sewn inside the tyre casing and the tyre is fixed to a bike rim with special glue. • Tubeless: Are becoming more popular and is a style of tyre where no inner tube is required. The tyre sits directly on a special type of bike rim to create a tight seal and liquid sealant is used to create a strong seam between the tubeless tyre and the rim. Note: you can use tubes in tubeless tyres but you cannot go tubeless with clinchers.
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© Rebecca Ohlwein
don’t get to use and practice your riding and bike handling skills, and some muscle groups become overworked, while others underworked due to the static nature of indoor riding. So, adding a mix of indoor and outdoor sessions into your program will provide you with the most benefit.
What is a negative split? A common term used in running, but can be applied to swim and bike also, which involves completing the second half of a session/race faster than the first half. So, you intentionally set out at a slightly slower initial pace and then increase your pace in the second half of the race – effectively finishing stronger/faster. It is commonly used to ensure athletes don’t go out too hard too early in a race and can be useful for those athletes who are not good at pacing themselves.
What is a brick session? Brick sessions, also known as ‘combo’ sessions, traditionally involve the combination of bike and run in one session to help train you for the specifics of running off the bike on race day. Sessions can vary but can include repeated short bike/run sets i.e. 4 x 10 minute bike, 3 minute run (great for those racing short course), or longer sets for those racing longer such as 2 x 30 minute bike, 10 minute run or a long trainer set or road ride followed by a run off the bike – simulating race day conditions. Brick sessions are typically incorporated into a training program eight to 12 weeks out from race day.
Training TOOLBOX © AT
Triathlon 101 Can I use the same goggles in the pool as open water? Of course! But it is important to consider the function of different types of swimming goggles and why there are different types available. Goggles specific to the open water are designed with a slightly larger lens providing better peripheral vision. Comfort should be considered also, as some pool/ competition goggles may not be comfortable to wear for prolonged periods of time. Goggles also come with a variety of lens colours, designed for different situations, such as the following: • Clear lenses – suited for overcast/low light days • Amber/yellow lenses - used for improved visibility in pools • Blue lenses - often used to maximise underwater visibility in the open water • Mirrored or dark lenses - used to reduce sun glare in the open water, and sometimes just for looks!
© AT
RACING What are the different names and race distances in triathlons? Whether you are aiming to go long or striving to go fast (or both!) there are plenty of races and distances to choose from. The below are standard race distances, but variations of these can be found depending on the race location and event organiser. • Ironman Distance: 3.8km swim/180km bike/42.2km run • Half Ironman: 1.9km swim/90km bike/21.1km run • ITU Long Distance: 2km swim/80km bike/20km run Olympic/Standard Distance: 1.5km swim/40km bike/10km run Sprint Distance: 500-750m swim/20km bike/5km run Mini/Fun/Enticer: 100-300m swim/8-10km ride/1-3km run There are also other variations including: • Aquathon: Swim/Run • Duathlon: Run/Ride/Run • Aquabike: Swim/Bike
Do I need a triathlon specific bike to race?
pace yourself: You will see a wide range of bikes at a race. Buy what you can afford at the start then you can upgrade.
What’s a catch-up drill? A popular drill for triathletes, the catch-up drill, is a swim drill designed to help lengthen your swim stroke and develop your front end ‘catch’, as well as allowing swimmers to work on the timing of their breath, good body rotation, and steady kick. The drill is similar to your normal freestyle stroke action, the difference being - one arm waits out front until the other arm rotates through and ‘catches up’ before the other arm starts to move. A variation and progression is the 3/4 catch up where your fully extended hand begins the catch when the recovering arm is 3/4 of the way recovered, becoming closer to a natural freestyle stroke.
© Korupt Vision
No! You can most certainly use any bike you have as long as it is road worthy and has brakes. As you start out in the sport there is nothing wrong with starting with the bike you already have and you can always upgrade later. As you spend more time in the sport you may introduce clip-on aero bars and then look at a time trial bike down the track. But don’t sell your road bike, as these are used over the winter months for most of your training.
I’m afraid of the open water, how can I get more comfortable? First, determine the underlying root of what is causing your anxiety/fear of the open water. Are you afraid of no bottom to stand on or walls to hold onto? Is the distance of the event scaring you? Is it the unknowns in dark murky waters? Or is it swimming in close proximity to others that causes you to panic? Once you are able to understand your fear, you can work on overcoming it through gradual practice and repetition in training. If you are nervous about swimming with other people, train with a group and get comfortable with being touched and
don’t fear the open water: The Open water can be a challenge, but definately something that can be overcome.
bumped. Scared of not being able to make the distance? Gradually build up the distance in training until you can complete it, nonstop, in the pool – a good confidence booster! Anxious about no wall to rest on, no bottom to stand and no black line to follow? Practice in the pool by not touching/ resting on the walls between laps. Also, try closing your eyes while swimming underwater and only open them to look up and sight. And make sure you practice in the open water. The more you swim in the open water, the more comfortable you will become with it. And remember it is ok to turn over onto your back, take a breather, catch your breath and calm the nerves. When you feel resettled, simply roll back over and continue.
What should I eat race morning? This can depend on a lot of factors and can differ from athlete to athlete. Some athletes eat nothing before a race; some get up early and have a big breakfast, while others have something small just to take away the ‘hunger’ feeling. Remember your body has to digest whatever you put into your body before it can utilise it for fuel so if you fill it with a big breakfast the morning of your race, you can be left © Shutterstock.com
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suit up: Before getting into your wetsuit, apply some lubricant. This will make the process of taking it off a whole lot easier!
feeling sluggish and it can lead to stomach issues. If you fuelled correctly the days leading into your race, your glycogen stores should still be full from the night before, so you don’t have to eat a smorgasbord the morning of your race – no matter the race distance. And remember - don’t try anything new on race day. Practice in training what you plan to do on race day so you can work out what works for you.
or carbohydrate drinks are the best as it can be harder to consume other forms such as bars while racing. But again, the amount you will need, the type of fuel and the flavours you choose are going to be trial and error, so testing in training is key. Write out a nutrition plan, test in your longer/race specific training sessions, keep note of how you feel based on what you consume and adjust accordingly.
What should I eat during a race?
What is bonking?
If racing for less than 1.5 hours – generally up to sprint distance - you will probably only need water and/or electrolytes. Anything longer than that and you will race better if you take in calories during the race. Again this is very individual, but as a general rule of thumb, aim for 40-50g of carbs per hour on the bike, and 30-40g of carbs per hour on the run. You can have a metabolic efficiency test done to calculate exactly what you burn and so, therefore, calculate with more certainly what is right for you. This is worth doing for those racing longer distances. The majority of your calories should be consumed on the bike and for most people, liquid forms such as gels and/
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If you have ever experienced it, you know it’s not fun! Bonking (or hitting the wall) is a term used in endurance sports like triathlon, cycling and running where there is a sudden onset of fatigue and loss of energy, which is brought about due to the depletion of muscle glycogen and/or blood glucose levels, along with muscle damage and fatigue. Essentially, your body is going into ‘self-preservation’ mode. To continue, you will need to either slow down and/or increase your carbohydrate intake. The good news is, you can train your body to become bonk proof through training and fuelling strategies, including becoming more fat adapted and more metabolic efficient.
© ITU Media
© AT
Training TOOLBOX Triathlon 101
Do I wear socks in a race?
your bike performance, but just as importantly, how it impacts your run off the bike. What ultimately matters is, that you train yourself to be as efficient as possible on the bike at race pace intensity so that you can get off and run well off the bike.
Wearing socks in a race is a personal choice, so I’ll give you the pros and cons, and things to consider so that you can make the decision yourself. • Putting on socks takes time, so if you’re all for saving time, lose the socks! • Worried about blisters? Put Vaseline on rub points to stop friction • Socks will keep your feet warmer in cooler races, so consider the conditions. • Try no socks in shorter races and progress to longer races • Unsure whether no socks is for you? Practice in training and see!
As you are running from the water to transition, start working on getting out of your wetsuit. While running, unzip your wetsuit and pull it down to your waist by the time you get to your transition area. Once at your bike, pull your wetsuit down so that it’s below your knees. Step out of one leg, and tread on the wetsuit to help pull the other leg out. You may need to use your hand to get over your ankle and off your foot. A pro tip: before putting on your wetsuit at the start of the race, place lubricant on your legs from the knees down and arms from elbows down. This will help the wetsuit slide off easier!
How do I stop my goggles fogging up? Firstly, to prevent goggles from fogging in the first place, avoid touching the lens with your fingers. All goggles come with an anti-fog film and touching them rubs this off with the oils of your skin. If you have a new pair of goggles simply rinse with fresh water after swimming and pop back into a protective case to help them remain fog-free for as long as possible. However, once they start to fog up, there are a few tips to prolong their life and allow you to see where you are going:
Any type of medication or supplements should always be checked with ASADA (Australian Sports Anti-doping Authority). Their website provides plenty of information including a prohibited substance list for every sport; it allows you to check your substances and has information on how to apply for a therapeutic use exemption (TUE). It also provides learning and education for athletes. Remember, what you put into your body is your responsibility, so it’s important that you’re educated in this area. And if unsure, always check what you’re planning to take, including your supplements.
• Spit – although not very glamorous, spit into your goggles and gently rub on the inside of the lens • Baby shampoo – leaves a tiny film on the lens to help prevent the fog • Commercial anti-fog – there are a number of brands on the market including sprays and wipes • Rinse – if all else fails, simply rinse your face and your goggles with water before starting your swim, this will keep the fog at bay for a little while.
What cadence should I be riding, on the bike? Cadence can be affected by your physiology, bike set up, and race distance, among other things. Larger athletes tend to be more efficient at a lower cadence, i.e. ~70-80rpm using less oxygen for the same effort, whereas lighter riders often have more slow-twitch muscle fibers that are suited to faster spinning (90+rpm). So, with this, lower cadence tends to stress the muscular system more and is more taxing on the muscles from a strength perspective, whereas higher cadence tends to stress the cardiovascular system, using more oxygen. Deciding what cadence is right for you can be trial and error – not just on how it impacts
© Shutterstock.com
It takes me forever to get out of my wetsuit, how do I get out of it quickly?
How do I know if I’m able to use my prescription medication while racing?
Sarah Grove Triathlon Coach Complete Per4mance Coaching Sarah is the Director and Head Coach at Complete Per4mance Coaching. Born out of the desire and passion to not just coach but to educate athletes, Sarah shares her 10 years of coaching and racing experience, knowledge and education with athletes of all levels to help them achieve their optimal performance, while maintaining a balanced, happy and healthy life. More information: completeper4mancecoaching.com.au
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Making sense of ATHLETES ageing gracefully t e x t b y D r Si m o n S o s t a r ic photography by Getty Images
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n the scheme of things, triathlon is a relatively young sport. While there is evidence of random triathlon events taking place in the early 1900s, “modern triathlon� was born in 1974, on the sun-kissed shores of San Diego, California. The San Diego track (running) club believed the integration of swimming, cycling and running would be a useful conditioning alternative for runners, who were usually only focussed on track and road running. Since then, the sport has evolved into a global sporting sensation, with something on offer for all abilities and ages. As the sport of triathlon continues to grow, so too does the interest in sports science and performance monitoring
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applications. Athletes and coaches are constantly seeking information to improve and/or preserve performance. With increasing popularity amongst masters triathletes, an important consideration for training strategies and subsequent performance output is to factor in the effects of ageing on physiological function.
Peak performance Peak triathlon performance appears to be achieved at 33-34 years of age in both males and females (Lepers et al., 2013). After that, endurance and ultraendurance performance is generally maintained until ~35-40 years of age, with a moderate level of decline expected
during the decade between 40-50 years. For non-elite triathletes, peak performance in ultra-distance events is typically achieved between 25-44 years of age. In relative terms, the most significant age-related decline in performance occurs after 70 years of age. Therefore, a curvilinear trend in performance decline occurs with advancing age. On the flip side, however, performance in relative terms has continued to improve with each age cohort, particularly amongst master’s athletes, during the past 30 years. It seems likely that performance shifts through each era of time have come as a result of increased participation rates, and improvements in coaching, science, nutrition, and technology.
Training TOOLBOX performance
competing in triathlons later in life, the changes may not be so noticeable, given that you may not know any different to the present. Interestingly, most triathletes that we see in our clinic are newcomers to the sport in their mid-30s to mid-40s. Indeed, I can’t recall the last time that we evaluated the physiology of a triathlete younger than mid-30s. Perhaps the increased tendency for older athletes to seek professional advice on performance capacity and risk management, reflects an innate recognition of self-preservation via life experiences in the face of adversity? The primary contributing factors to declining performance in master’s athletes include reductions in:
© Stephen Pond/Getty Images
• Training volume and intensity • Maximal cardiac output and stroke volume • Maximal heart rate • Maximal oxygen uptake (VO2max) • Exercise economy • Lactate threshold • Muscle mass • Regulatory capacity of hormones • Thermoregulatory capacity
Linking age-related physiological changes to triathlon performance
© Pablo Blazquez Dominguez/Getty Images
What happens to our physiology as we age? For those of us north of 40 years of age, it’s no secret that “things start to change” when it comes to anatomical form and physiological function. If you are one who regularly pushes your body, you will invariably notice that you cannot match your performance outputs of 10 years prior; nor can you recover at quite the same rate. If you started training and
The age-related decline in endurance performance varies in accordance with the specific mode of activity. For example, there appears to be less age-related decline in cycling performance compared to running and swimming performances, across short- and long-distance triathlons (Lepers et al. 2016). While the precise mechanisms to explain these mode differences remains unclear, it is possible that as athletes age, they might participate in cycling training with more frequency than running and swimming, due in part to the increased prevalence in orthopaedic injuries as we age. Furthermore, the loss of muscle mass and subsequent exercise economy (the type and rate of energy expense) may have a more pronounced effect on the body during running and swimming.
Peak triathlon performance appears to be achieved at 33-34 years of age in both males and females. — Lepers et al., 2013
AGE-RELATED DECLINE: There appears to be less age-related decline in cycling performance compared to running and swimming.
There is also a strong link between age-related performance changes and the event duration. For example, the magnitude of change in running and cycling performance is more pronounced in longer endurance compared to shorter events. Interestingly, the magnitude of decline in swimming performance does not appear to be significantly different between shorter and longer events. The rationale for greater age-related change in running and cycling performance as the event distance increases is likely due to the greater proportional extent of all physiological factors highlighted in the previous section; particularly diminished metabolic economy, hormonal regulation and thermoregulation. Also, one cannot dismiss that increasing age may influence determination and resilience, hence reduced interest in physically pushing hard for extended periods of time. Australian Triathlete |
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Training TOOLBOX Performance © Korupt Vision
The anomaly: This man seems to defy aging - at Ironman New Zealand 2017, Cameron Brown (aged 44) finished in second place behind winner Braden Currie (aged 30). Their times were 8:20:58 and 8:24:32 respectively.
Blending the art and science of sustainable work rates It is important to acknowledge that a broad range of physiological capacities is to be expected amongst master’s athletes – just like their younger counterparts. As such, the approach to managing the training and competition needs of master’s athletes should also be based on the unique nature of an individual’s ambitions, health and fitness capabilities. As a younger athlete, it’s beneficial to periodically (at least annually) monitor physiological changes; not only to identify specific training responses and adaptations but to also decipher realistic expectations as you age. For those coming into the sport a little later in life, a sensible approach is to consult with an exercise physiologist who will risk-assess with due diligence and can quantify your
physiological characteristics and capacity. The principle evaluations to consider include; • Sub-maximal and maximal oxygen uptake – specific training zones; metabolic economy; aerobic capacity • DEXA – body composition, including bone mineral density; lean mass; fat mass • Strength – a range of upper and lower body tests After the age of 30 years, VO2max and muscle mass typically decline by ~10% and 3-8% per decade, respectively. However, master’s athletes can engage with a number of strategies to minimise this rate of decline. Include 1-2x VO2 stimulus training sessions per week (vigorous intensity for short to moderate
After the age of 30, VO2max and muscle mass typically decline by ~10% and 3-8% per decade, respectively. — Lepers et al., 2013 64
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durations, with the same duration recovery; e.g. 30s/30s; 60s/60s; 3min/3min), across each mode of locomotion. Also, include 2-3x strength training sessions per week, combining a mix of upper body, trunk, and lower body exercises; 2-3 sets x5 repetitions with a heavy weight to gain strength; 2-3 x sets x 12 repetitions to build muscle mass. Higher aerobic capacity (relative to age) is an essential ingredient in negating the decline in endurance performance. Furthermore, minimising the age-related decline in VO2max will contribute to greater cardiovascular stability, and assist with thermal demands associated with exercise metabolism and the surrounding environmental conditions. Maintaining muscle mass and strength is crucial for maximising metabolic economy and hormonal regulation, and minimising the risk of developing chronic soft tissue injuries. From a healthcare perspective, VO2max and muscle strength are both considered very strong predictors of all-cause morbidity and mortality – so there is additional incentive to maintain aerobic fitness and strength. Finally, with the rate of training recovery becoming prolonged as we age, carefully consider the most sustainable frequency, volume and intensity of training. For reassurance, seek the assistance of an exercise physiologist and coach with experience managing the needs of master’s athletes. It’s never too late to get started. Enjoy the journey!
References:
Lepers, R., et al. (Sports Med, 2013). Trends in Triathlon Performance: Effects of Sex and Age. Lepers, R., et al. (Frontiers in Physiol, 2016). Master athletes are extending the limits of human endurance.
Dr Simon Sostaric PhD.,BAppSc.,AEP.,AES Exercise Physiologist / Sport Scientist Dr Simon Sostaric is a distinguished exercise physiologist, sports scientist, researcher and author. Simon holds a physiology doctorate (Victoria University, Melbourne, Australia), in electrolyte regulation and skeletal muscle fatigue. He is the founder and director of Melbourne Sports & Allied Health Clinic (msahc.com.au), with 25 years’ experience in professional sport, clinical practice and academia. For more information, Twitter: @DrSimonSostaric Facebook: @melbournesports andalliedhealthclinic
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Exercise-Associated
Hyponatraemia text by Zachary Turner p h o t o g r a p h y b y K o r u p t vi s i o n a n d g e t t y i m a g e s
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n endurance sport, high levels of physical fatigue are often inevitable. The body undergoes extreme physical stress, where the accumulation of physical bi-products can cause exhaustion. As athletes, this is often where our primary prevention and race planning lies. However, it may be necessary to give adequate attention to other possible complications during both training and competition to ensure we can still perform at our physical best.
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In sport, and particularly endurance sport, maintaining adequate levels of hydration is also a primary focus for most athletes. Typically, athletes will begin their hydration plan in the days before their race, as well as adhering to strict hydration strategies during the event. As the event and race durations increase so should fluid intake, and over the course of prolonged, sustained exercise, e.g. Ironman, considerable fluid intake will be needed to maintain adequate hydration. However, as
important as it is to stay adequately hydrated, is it possible to overhydrate, meaning consume too much fluid? The answer is yes, and this should form part of our race planning and practising our hydration strategies. The potential to consume higher volumes of fluid is higher in endurance sport, so appropriate hydration is increasingly essential. Exercise Associated Hyponatraemia (EAH) is a condition where one’s sodium levels drop below that of the safe and
Training TOOLBOX injury management
Š Korupt Vision
normal range (135-145mmol/L). The greater the discrepancy from this normal range the greater severity of EAH. EAH in sport is most commonly associated with sustained physical excursion and mostly seen in exercise durations exceeding four hours, e.g. Ironman 70.3 and Ironman triathletes, and ultra-distance runners. In more recent times, less severe incidents of EAH have also been seen in sports of lesser durations such as marathon runners and shorter distance triathlon. EAH can occur at any time during events or even up to 24 hours after sustained physical activity. Thus, carefully monitoring fluid intake post-exercise is just as important as fluid intake before and during exercise.
Sodium plays an important role when exercising, including the regulation of bodily fluids, conduction of nerve impulses and maintaining regular heart rhythm, just to name a few. With the physiological
changes that these elements undergo with exercise, maintaining safe sodium levels becomes highly important. As we sweat we lose both body fluids and sodium, which can disturb the sodium
In more severe cases the athlete may experience vomiting, headaches, altered mental state (confusion, agitation and delirium), potentially even resulting in seizures and altered levels — Zachary Turner of consciousness. Australian Triathlete |
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© Bryn Lennon/Getty Images
delirium), potentially even resulting in seizures and altered levels of consciousness. Athletes and coaches should be aware of these signs and take appropriate action given its presence, particularly in conditions where the risk of EAH may be higher such as exercising in warmer environments. For optimal performance, effective hydration management should be trialled in training, and should, if possible, mimic likely race conditions. Various ways to monitor the balance of fluid and hydration exist in sporting populations, and some effective measures may include documenting the athlete’s body weight both pre and post training session - any increase in body weight post training may indicate excessive hydration volumes.
The main cause of EAH is where fluid consumption, of both water and sports drink, exceed the individuals sweat rate. — Zachary Turner 68
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Additionally, estimating hourly sweat rates and tailoring fluid intake from this can be useful to ensure fluid replacement does not exceed sweat volume. Other simple training and race recommendations encourage athletes to ‘drink to thirst’ meaning only consuming fluids when they feel they need to, rather than sticking to regimented hydration plans.
© Getty Images
concentration in the bloodstream, and increase the risk of EAH. The main cause of EAH is where fluid consumption, of both water and sports drink, exceed the individual’s sweat rate. This can dilute the sodium concentration in the blood causing decreased sodium levels. As the individual’s sweat rate may vary depending on their size, clothing and environmental factors such as temperature, these elements must also be considered when planning hydration for both training and racing. In mild cases of EAH, signs and symptoms may include light-headedness, dizziness, nausea, and high breathing rate. In more severe cases the athlete may experience vomiting, headaches, altered mental state (confusion, agitation and
Training TOOLBOX injury management Staying adequately hydrated throughout exercise is extremely important, however, using these guidelines may help ensure it is not done in excessive amounts. With the primary cause of EAH being lower than normal sodium levels, the temptation for athletes is to supplement this with sodium replacement supplements. However, previous research findings have found sodium replacement supplements to be relatively ineffective in the prevention of EAH in endurance sport. Although not successful for the prevention of EAH, such supplements may be beneficial in other aspects of training and race performance. EAH can have serious consequences in endurance sport if not adequately addressed, and sticking to strict hydration procedures in training and racing may have the potential to increase the likelihood of EAH. Despite the risks associated with EAH the importance of staying adequately hydrated throughout exercise should not be compromised. However, finding appropriate fluid balance, and practising this in training
Zac Turner Physiotherapist – Kieser Geelong DPhty/Bed/APAM
salt tablets environments can be effective in maximising race day performance and minimise the risks of overhydrating and EAH.
References Rosner, M. H., & Kirven, J. (2007). Exercise-Associated Hyponatremia. Clinical Journal of the American Society of Nephrology, 151-161. Hew-Butler, T., Rosner, M. H., Fowkes-Godek, S., Dugas, J. P., Hoffman, M. D., Lewis, D. P., ... & Roberts, W. O. (2015). Statement of the third international exercise-associated hyponatremia consensus development conference, Carlsbad, California, 2015. Clinical Journal of Sport Medicine,25(4), 303-320.
Zac is a physiotherapist at Kieser Training located in Geelong, Victoria. After studying his Bachelor of Education, and working for a short period as a physical education teacher, Zac went on to postgraduate studies in a ‘Doctor of Physiotherapy’ at Bond University on Queensland’s Gold Coast. With his background in education Zac uses effective education tools to empower his clients, and give them the knowledge and direction they need, to achieve and exceed their physical goals. A firm believer of ‘practice what you preach’ Zac enjoys a physical challenge, and competes in marathons and ironman 70.3 races. Zac has a special interest in the treatment, management and prevention of overuse injuries commonly seen in athletes.
DON’T LET PAIN OR INJURY HOLD YOU BACK At Kieser, our team of Physiotherapists, Exercise Physiologists and Exercise Scientists treat all types of sporting injuries. The Kieser method is a unique approach based on a fusion of physiotherapy and strength and conditioning, which helps our clients achieve the best long-term results possible.
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Compulsion vs. Commitment t e x t b y D r Mi t c h A n d e r s o n I l l us t r a t i o n b y s h u t t e r s t o c k . c o m / Ni k o l a K n e z e vic
Compulsion - an irresistible urge to behave in a certain way. Commitment - the state or quality of being dedicated to a cause or activity.
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t takes commitment to be a great athlete, but compulsion will prevent you from reaching your potential. It’s that fine line of being able to conjure enough stoicism to train when the going is tough and you are tired; when it’s wet,
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windy and cold. But not just going out to get the session done because it’s been ‘set’ by the coach, but training even in the face roadblocks like injury or illness. Let’s go back to basics and dissect some good traits in training and how to avoid the pitfalls of compulsion. In sport, and indeed in life, we talk a lot about talented people. Artists who have a gift but just can’t get it together or dampen their longevity through vice. In
triathlon, we see physically perfect specimens who finish an Ironman in 12 hours! It often confounds me when I see lean twenty-something year-olds flat sprint the last 100 meters of the blue (or similar) coloured carpet next to chubby 50-year-olds - how does that work? Quite plainly they’ve both tried but their talents have been bestowed in different areas. The buff youngster trying his heart out may not have a big aerobic engine (or had the time to get it humming between uni lectures). In contrast, the lumpy older gent may be time-poor and unable to train to his better motor potential because of family, motivation, injuries ... we can only guess. Essentially, what I’m saying is this: talent is physical and mental. There are the lucky guys like an unnamed 36-yearold German two-time Kona champ (cough-Frodeno-cough), who just happens to be 194cm tall and weighs 76kg - when he is wet and just stepped out of the shower. He’s talented in all three disciplines and, has been endowed with endurance and speed (he won an
Olympic gold medal in 2008). But aside from the physical specimen, he is also mentally tough. Agile enough to change it up on a day when things don’t go to plan like in Hawaii this year when he jogged for a finish, despite back spasms. Clearly, he is a great manager of his body despite suffering a deal-breaking blow on the Big Island. You don’t get 16 years as a professional without the self-protective characteristics required for that kind longevity. It’s an interesting hypothetical to toss about this year. Did Frodeno enter the race with an injury this year? I guess not an injury, rather a niggle. Niggles can be massaged, needled and released, before and after training efforts, but a race is something different. Maybe it was something he had been managing for a few weeks. He’s clearly in first-class shape, given the way he swam and biked, so it’s unlikely he was managing this for months. I suspect the pace set by the front-runners of Sanders and Wurf helped turn a niggle into a nag … then a knot. Game over. But he had the headspace to weigh up the risk of injury against the rewards of trotting to
This sport is supposed to improve your life and provide enjoyment, not tick the OCD box and insulate you — Dr Mitch from society. the finish. To my mind, his decision elevated him to an important pantheon: through his actions, he became a patron of the race. Motivation is more than bloodyminded resilience to get hard work done on the track. It’s equal parts commitment (to training properly) and recovering from that effort. Plenty of what we commit to as part of our training routine is for mental resilience purposes rather than strictly physical training per se. Exhibit A: you do not need to run a marathon in training to know that if you train properly over two to two and a half hours you will be able to complete it. Even so, many athletes will undertake a session or two of three hours
plus, despite the risks of doing such a run. In part, this can be the penchant of a coach or lack of understanding by the athlete of the purpose of training. If executing a race distance in training was the key to success, more professionals would be doing it. It shows a lack of faith in the two keys of training: physical and mental resilience. There’s an interesting tension between training for pleasure against training for function. There should be considerable overlap of these aspects for any hope of longevity. The three disciplines of triathlon have such a voracious appetite for time, a devotee must commit to spending hours training each. This commitment requires a Australian Triathlete |
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Training TOOLBOX Health kicks © Korupt Vision
respect: Frodeno pushed towards the finish line at Kona this year despite injury.
certain personality type (see type A!) with a degree of selfishness that simply doesn’t exist in ‘regular’ society. The YouTube video of ‘I’m training for an Ironman’ (youtube.com/watch?v=B03dFMG8nR4) comes to mind. This man is clearly unwilling to deviate from a training schedule that he believes will take him to the finish in an Ironman race. It’s both funny and a bit sad that so many people can relate to this trope. Read through the list of compulsion vs. commitment in the breakout box and make a note of how many of each you relate to in each category. If you’re scoring a great victory in the compulsion department, it could be that you need to step back and examine your motivations. Coached athletes, discuss these with your mentors - it’s what they’re there for. This sport is supposed to improve your life and provide enjoyment, not tick the OCD box and insulate you from society. See you on the track … unless you’re sick and injured …
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Compulsion
Commitment
-- Training with illness/injury. -- Finishing a session despite dangerous conditions. -- Defensive when training volume critiqued. -- Preoccupation with finishing a certain no of kilometres or hours. -- No agility when faced with a failing plan - blinkered. -- Make-up sessions. -- Short term thinking - reward for session, not race outcome. -- Missing important social events for training purposes.
-- Training despite discomfort, moderate fatigue. -- Avoiding dangerous conditions by training indoors (or not training). -- Able to skip sessions and realise they’re gone (for a reason). -- Agility in the face of hardship lateral thinking. -- Seeing cost/benefit of training with a long view to success. -- Balanced view of training vs. life. -- Enjoyment of sessions rather than the numbers in sessions.
mitch@shinbonemedical.com @DrMitcha
@Drmitcha
DOUBLING DOWN WITH GIANT AND SHIMANO. After a twelve hour ride of over 500km, Dr Mitch Anderson is tackling 24 hours. The best bikes and components in the industry have already signed on for the attempt at 900km in early 2018.
© Korupt Vision Australian Triathlete |
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Q Your Strength Questions Answered
text by kriss hendy photography by Shutterstock.com
W
ith an abundance of information available to us now, it can be hard to know what’s right and wrong when it comes to exercises, technique and scheduling your training around other sessions. I want to take this opportunity to share and answer a few questions I am commonly asked.
Q. I find it hard to squat properly, it feels uncomfortable, and I can’t keep my heels on the ground? A. First of all, patience is key. Finding a comfortable, full range squat takes time. If it’s a position and range of motion that your body isn’t used to being in, then
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it’s going to take time to “remind” your body that it can and should be moving that way. If you find that your heels rise it’s likely that you have a lot of tightness throughout your lower legs, with your ankles probably lacking mobility and your calves and hamstrings being super tight. However, the tightness could be anywhere in the chain, lifting your heels is just your body compensation to try and achieve the desired movement. This isn’t ideal, as this only forces the load (your bodyweight) through your knees and onto your toes, hence why so many people say it hurts their knees when they squat. What we want is to load your hips and your backside.
Initially, we need to release the tension off your hips, so widen your stance until you can achieve a squat that is comfortable. A cue I always use with the squat is making sure that your hips are the first part of your body to move. You should be pushing your butt back first rather than bending your knees. Your focus now is not on strength but mobility. So, remove any additional load and spend time working on your squat mobility - at the bottom of the squat position. Once here you can start to work on improving the range of motion of your musculature in and around your ankles, knees and hips. The more time you spend working on this, the
Training TOOLBOX strength and conditioning
Key areas: When doing your training sessions make sure you focus on mobility, activation and strength to improve any weaknesses and imbalances.
more comfortable your body is going to be finding these positions. It is important to remember squatting is the most natural and innate movement that we all should be able to do, no question. But as a society, we spend more time sitting in chairs than using our bodies for support and therefore squatting has become further and further away from the norm.
Q. I’ve been going to a class at my gym for the last six months to do some cross training and build strength for my triathlon. It’s a high-intensity circuit, including burpees, box jumps and push-ups etc. I love it, but I’m not sure whether it’s what I need to be doing to support my training? A. First up, it’s great to see that you have a regular class and time, which you set aside for strength training, so don’t change this. However, the question I will ask is: “Are you exercising or are your training? What is your priority?” Your strength training should be treated with as much respect as your swim, bike and run training. It should have structure, be progressive in design and every exercise should have a purpose. Unfortunately, high intensity gym classes are often random in design; they are often just a selection of exercises that are put together in a circuit or combined fashion to get your heart rate high and the sweat pouring! Unfortunately, more often than not, the trainer has little understanding of the demands of your sport and your individual limitations, and will program complex movements like the burpee or box jump in high volume and intensity. This will only fast-track your chance of injury.
The first thing to consider is that you are already training your cardiovascular system 20+hours a week in your swim, bike and run sessions, so you do not need to flog yourself anymore in the gym, it’s just not necessary. Instead, your strength work should look to identify and work on improving any weaknesses and imbalances. You should be targeting three key areas: • Mobility - getting more comfortable in your own body • Activation - priming and working areas that are currently underutilised but are essential for good physical health and performance, e.g. Glutes and upper back muscles • Strength - with focused technique to ensure efficiency and effective movement So, have a look at the sessions you are doing and ask yourself whether they involve these three key points.
Your strength training should be treated with as much respect as your swim, bike and run training. — Kriss Hendy Australian Triathlete |
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Q. What are the best core exercises for triathletes? A. We all want ‘washboard abs’. Now, whether they are made in the kitchen, in the gym or are a genetic gift, having a “six pack” doesn’t always mean we have a strong, unbreakable core. It is a matter that goes much deeper. The core work that will provide you with the best results for your swim, bike and run (not to mention everyday injury prevention), are exercises that involve full body trunk activation. These exercises get you utilising your core through large ranges of motion. If the sum of all your core work is lying on the ground, you are still very much at the foundation level. When does lying on the ground relate back to sporting performance? Isolated exercises such as sit-ups and crunches simply won’t achieve the strength, stability and control that you require when in the pool, on the bike or holding your form on the run. Core work needs to include multiple planes of motion, e.g. flexion, extension, rotation, anti-rotation and connect your lower and upper body. Full body exercises such as the squat, deadlift, arabesque and pull-up are great examples of exercises that develop your core strength through functional movement.
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Sit-ups and crunches simply won’t achieve the strength, stability and control that you require when in the pool, on the bike or holding your form on the run. — Kriss Hendy
Core specific exercises such as cable or resistance band rotations, Pallof presses and glute/lower back extensions are also fantastic at developing an all-round strong core.
Full body exercises: Pull-ups are great examples of exercises that develop your core strength through functional movement.
Q. Should I be doing my strength sessions before or after a run session? A. It depends on where your priorities lie. If your aim from the strength session is to gain strength, develop your weaknesses and improve power, then you can only achieve this with a fresh mind and body. The benefits of strength training are drastically reduced when fatigued. So no matter whether you have been running long and slow or have been smashing out some hard intervals you will be mentally and psychologically ‘spent’, your technique and focus will be compromised, and any possible strength gains significantly reduced, not to mention the increased risk of injury.
Training TOOLBOX strength and conditioning
Kriss Hendy
Strength & Performance Coach
RUnning: Before or after a strength session?
So, in an ideal world, a separate 30-45 minute strength session at least three hours apart from your swim, bike or run session is optimal. However, working with so many ‘time-poor’ athletes, I know this is often not possible. One way we can perform strength work before a run is shortening the session like in our Strength Units. These minisessions program one to three key exercises directly before a swim, bike or run session and focus on mobility, activation and strength. They are an effective, time-efficient way to prepare your body and mind for the session to come.
Seeing the need for better athlete education and understanding with regards to Strength & Conditioning for the Endurance Athlete. Kriss works with a variety of athletes from Age Groupers to Professionals, developing programs that support and heighten their endurance performance. Kriss is based in Byron Bay with his wife (Professional Triathlete) Polly Hendy. He has both a local & International client base that use his Online Strength Training Packages. For further details or to contact Kriss: khstrengthandperformance.com Twitter: khendy3 Instagram: @kriss_hendy
STRENGTH TRAIN WITH CONFIDENCE AND CONVENIENCE
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Sick of paying visits to “Bonk Town”?
t e x t b y k a t e e p e d ici n i | p h o t o g r a p h y b y I TU M e d i a
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ou’ve planned meticulously and done the training, sacrificing time with friends and family. You’ve made it to race day in one piece, fitter and stronger than ever. As you start your race, everything is on track, but as time goes on things begin to fall apart. Your power and energy are dropping; you feel like you’ve got nothing left to give. You try to keep to your fuelling plan, but something isn’t right - Bonk Town is just around the corner. You know it’s going to be a tough slog to the finish. Sound familiar?
What is bonking? According to Wikipedia, “In endurance sports, particularly cycling and running, hitting the wall or the bonk describes a condition caused by the depletion of glycogen stores in the liver and muscles, which manifests itself by precipitous fatigue and loss of energy.”
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Do you know if you are a sugar burner or a fat burner? A key indicator that you’re a sugar burner (and therefore more likely to experience the bonk) is the number of times you bonk in training/racing and how much you crave sugar or carbohydrates. If you are a trained fat burner, you will notice needing to carry less fuel than your comrades; bonking is rare, as is craving all things sweet or starchy. As an endurance athlete, you want to work towards being a fat burner. This will give you the metabolic advantage. The most precise way to determine if you are a sugar or fat burner is through Metabolic Efficiency Testing (MET). This testing protocol will give you the data to build an accurate nutritional plan, for both everyday eating and race day fuelling - a plan that suits your physiology, prevents bonking and allows you to express your full potential while also
working towards optimal body composition and metabolic health in training.
What is a MET? MET is a test completed in a laboratory setting that measures your use of oxygen (O2) and production of carbon dioxide (CO2) to determine how many calories you burn at varying intensity levels and how many of these calories are coming from fat and carbohydrates. The tests are done both at rest and during exercise using either a bike or a treadmill. The resting tests determine your specific basal metabolic rate as well as, assess your calorie, carbohydrate and fat requirements on a daily basis for either, maintenance, body fat loss or lean muscle gains. The exercise test will start easy and gradually increase in intensity until you reach your VO2max (your max ability to use oxygen to produce energy).
Training TOOLBOX Holistic Endurance © Janos M.Schmidt/ITU Media
No Energy: After ‘hitting the wall’ at the final turn, Jonathan Brownlee is helped by brother Alistair to the finish line of the ITU World Triathlon Grand Final Cozumel, 2016.
At each RQ we want to pay attention to your heart rate and calories burned. From there we can start to establish a fuelling plan for these varying intensities. In figure 1 and 2 below, COP is represented when the green and orange line collide. The green line represents carbohydrate burning at given heart rate intervals; the orange line represents fat burning. Athlete 1 in figure 1 is a sugar burner, who has a COP below their Aerobic/ Endurance HR Zone. After a period of fat adaptation through training (low intensity), nutritional and stress management variables, we would want to see this athlete’s COP shift to the right. Athlete 2 in Figure 2 is a fat burner, who has a COP above their Aerobic/Endurance HR Zone. This is a great result and is very beneficial for an endurance athlete. If this athlete wanted to optimise their potential even more, we would want to reduce the spike inFIGURE carbohydrate utilisation 1: Athlete One after their
COP - ideally showing a more gradual increase/curve. This would be achieved by specific fat adaptation protocols and training variables that involve intensity.
What are the benefits of being a fat burner? Do you like visiting the petrol station? I avoid it and end up getting myself into trouble or running late. I don’t like the cost or the time required to fill up with petrol. I also don’t need the temptation for lollies, chips and chocolate! In the following example think of your body as the car, the fuel tank as your metabolism and the petrol as energy/fuel from sports nutrition. If you had access to a fuel tank with ~60,000 calories available to you to use for energy during a race, or you had a tank with ~2,000 calories available to you, which one would you prefer? The 60,000 calorie tank right? An endurance athlete can store between 50,000 and 80,000 calories stored as fat, but only 1,000 to 2,000 calories as carbohydrates. Once an
18.00 16.29 14.58
FIGURE 1: Athlete One bpm COP 157
Aerobic Threshold: 162
12.87 18.00 11.16 16.29 9.45 14.58 7.74 12.87
Aerobic Threshold: 162
COP 157 bpm
Fat cals/min CHO cals/min
6.03 11.16
Throughout the test, a key data point is monitored - referred to as your Respiratory Quotient (RQ). This number is displayed on a scale of 0.70 - 1.0. Your RQ is the number used to calculate gas exchange (carbon dioxide and oxygen), which is then used to calculate fuel utilisation at varying intensities.
4.32 9.45
Fat cals/min CHO cals/min
2.61 7.74 0.90 6.03 136
148
155
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155
Heart Rate
160
170
179
160
170
179
4.32 2.61 0.90 136
Heart Rate
FIGURE 2: Athlete Two 16.00
RQ = CO2 eliminated/O2 consumed
14.49 12.98
FIGURE 2: Athlete Two
• An RQ of 0.70 represents pure fat oxidation • An RQ of .85 represents the crossover point (COP), at which you burn more carbohydrates than fats • An RQ of 1.00 represents pure carbohydrate oxidation
11.47 16.00
COP 173 bpm Aerobic Threshold: 168
9.96 14.49 8.45 12.98
COP 173 bpm
6.94 11.47
Fat cals/min CHO cals/min
Aerobic Threshold: 168
5.43 9.96 3.92 8.45
Fat cals/min CHO cals/min
2.41 6.94 0.90 5.43140 3.92 2.41 0.90
150
160
170
173
180
190
Heart Rate
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© Korupt Vision
athlete’s intensity goes over that RQ of 0.7 they will be tapping into this short supply of carbohydrates (CHO). Once they reach an intensity or RQ of 0.85 - carbohydrate utilisation is amplified - making it very difficult to replace the amount of carbohydrate being burned. This is why typical sugar burning endurance athletes require exogenous sources of fuel, forcing them to continually stop in at the petrol station or run the risk of checking into Bonk Town. For events like Ironman, this makes the logistics of carrying fuel and getting enough fuel in, very difficult. As a fat burner, your physiological ability to burn fats for fuel at higher intensities is enhanced while minimising your body’s reliance on carbohydrate utilisation for long-term fuelling. This means you don’t need as much exogenous fuel to continue exercising/ racing at a given intensity. • This is beneficial for many reasons: • Stable blood sugar: less energy and mood fluctuations - also leading to better concentration and decision making • Metabolic health and general wellness • Blood supply is directed to your muscles (where it’s needed) as opposed to your digestive system
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• Minimise gastrointestinal distress • Less logistical nightmares of how to carry fuel during training or a race • Less money spent on sports nutrition products
Putting the data into practice To establish a race pace and nutrition plan you will need: 1. Goal time/pace - give yourself a range. 2. Estimated Heart rate (HR) or Power (Watts) to achieve this pace In the table below you will see real-world examples of two athletes MET data, summarised to show you the impact of being a fat burner vs a sugar burner for
two different athletes planning for an Ironman 70.3. In the case of Athlete 1, they are an inefficient fat burner at both rest and exercise. Based on their goal pace, and training heart rates, their goal was to sit at around 165bpm. Due to this heart rate sitting well above Athlete 1’s COP they are burning a significant amount more carbohydrates. For a fuelling plan, we want to aim to replace 50% of what is burned. So, the resulting fuelling plan would require 85g of carbohydrate per hour. Let’s say the athlete was aiming to complete the Ironman 70.3 in five hours, that’s a total of 425g of carbohydrate and if using a standard gel for fuel (containing 20g of CHO), would mean carrying 21 gels!
Metric
Athlete 1
Athlete 2
Resting Fat Burning %
24%
84%
Resting Carbohydrate Burning:
76%
16%
Classification:
Sugar Burner
Fat Burner
Crossover Point (HR):
157 bpm
173 bpm
CHO burned at COP (per hour):
102g
86g
Planned Average HR for the race:
165 bpm / 72% of Max
167 bpm / 78% of Max
Carbohydrates burned at this HR (p/hour):
170g
57g
Fuelling plan requirements (50%):
85g CHO per hour
28.5g CHO per hour
Training TOOLBOX Holistic Endurance What should they do? Well, they could plan to carry the 21 gels while sitting at the planned heart rate or they could adjust their goal pace/intensity to minimise carbohydrate utilisation - by sitting at a heart rate just below their COP and only requiring ~48g CHO per hour. After this race, I would suggest this athlete completes a period of (about 12 weeks) base training (at a low heart rate) and make nutritional changes to become a more efficient fat burner at rest and exercise. In the case of Athlete 2, they are a well-primed fat burner. To achieve their goal pace, they can sit around 167bpm. This is below their COP and would require 28.5 g carbohydrate per hour for their fuelling plan. Based on a five hour goal time, that is a total of 142g CHO and seven standard gels. Much more manageable. By needing less exogenous fuel, they minimise the risk of gastrointestinal distress, have stable energy levels and reduce the logistics. That is a huge difference - 13 fewer gels required for this athlete to fuel their optimal performance. It’s a huge cost saving - both energetically and in dollars.
Also, for athlete 2, if they wanted to push harder on race day or adjust their goal time, this would be very achievable without the risk of bonking.
What’s next? If you’re interested in becoming a fat burner I would suggest speaking to your coach and a sports nutritionist. The next step is to find a provider for MET - I recommend Jupiter Health in Queensland and Bodyology in Victoria. Often Universities are conducting studies and are looking for test subjects - so your local universities are a great place to start.
MET is a very specific test and data output that cannot be done via a standard VO2 Max test. If you are unsure or would like some guidance, I’d love to help. Email: programs@holisticendurance.com.au
KATEE PEDICINI Katee is a self confessed “Hormone Nerd” with a background in Exercise Science and a passion for Triathlon. She combines her knowledge or physiology, functional anatomy, and testing protocols from her Bachelor of Exercise Science with research from fields of hormonal balance, female reproduction systems and triathlon related studies specific to females to coach and guide endurance athletes, which ultimately led her to penning her book: “Healing The Grumpy Athlete” Embrace your Hormones and Achieve your Athletic Potential. For more information, holisticendurance.com.au
Optimal performance Individual specificity Natural nutrition & gut health Hormonal health Reducing inflammation Longevity & sustainability Injury prevention Overall wellness
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How to Recover from
Iron
“Hey, Coach, Excited to say I’ve just finished my second Ironman – Ironman Western Australia in Busselton! What are your tips to make sure I recover right before I start to build for my next event?”
text by Julie tedde p h o t o g r a p h y b y KORUPT V I S I ON AND SHUTTERSTO C K . C OM
F
irstly, what an amazing achievement! Christmas is synonymous with holidays, time off work and lots of free time. It’s typically the time of year that Ironman and even Ironman 70.3 training take a back seat and recovery takes center stage. And that’s OK – you need to take a break and allow your body to recover. Then, with all that free time, it’s common, after about a week of doing nothing, to head back out – to train with friends because you feel like it rather than because you’re following a structured plan.
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The best recovery after an Ironman or an Ironman 70.3 is one that optimises your musculoskeletal recovery yet also maintains your conditioning. You’ve built superior fitness leading into the event, so you don’t want to lose it and then have to start from scratch. To help with focus and motivation while getting back into structured training, there are long and short course events that you can do in the first five to six months of the New Year. Research indicates that the muscle damage from running a marathon or pushing at 85%+ for four hours plus can
last up to two weeks. The research also indicates that soreness (or the lack thereof) is not a good indicator of muscular healing. In other words, just because you aren’t sore anymore doesn’t mean that you are fully healed. This is the danger for Ironman or Ironman 70.3 runners - post-event muscular soreness fades after a few days but submicroscopic damage within the muscle cells remains. By returning to training especially without a plan - this may include some short high-intensity sessions or long slow sessions - you risk delaying
© Korupt Vision
man
Training TOOLBOX coaches corner
full recovery, overuse injury and the chance of being ready to start working towards your next goal. Immediately after the event, the priority needs to be maximising your body’s ability to start the healing process. This is done by firstly, providing gentle blood flow to the area to help bring healing nutrients into the muscles and, to remove waste products and damaged tissue. A gentle massage can help, an easy light swim and
if you are able to, do some walking (I know, this may be impossible!). All of this can be done in the first few days after your last event. Once muscle soreness has significantly reduced (usually four to six days after the race), you can start doing some easy rides or light spinning on the bike. Days of complete rest and sleep are also critical to your recovery so don’t forget to prioritise these. No athlete wants to get super fit and then lose everything during the time off/ recovery process. But it is critical you give the body a chance to absorb the load of training and the race in the time post event. The tricky part is to find a balance of allowing the body to recover and maintaining some fitness. The bad news is that no matter what you do, you will lose race sharpness. But that’s OK because your next big race is probably several months away. The good news is that most research indicates that as long as there is an aerobic stimulus once every two to three days, aerobic fitness will be maintained. In the following recovery plan, you run at least once every other day, except for the first two days after the event. It can be difficult managing how much load is enough to maintain some fitness but still allow the body time to recover. Days off are a key to kick-starting the recovery, so below are suggested complete days off. Obviously age, experience in the sport, amount of racing and the climate you raced in all influence what is required by each athlete.
Immediately after the event, the priority needs to be maximising your body’s ability to start the healing — Julie Tedde process.
Caution: Just because the soreness has gone be aware that sub-microscopic damage within the muscle cells remains. You risk injury or delaying recovery if you train too hard, too soon.
Recovery training schedule Recommended days off • Week 1: Up to 4 days off • Weeks 2-3: At least 2 days off • Weeks 4-6: At least 1 day off Note: Some athletes are comfortable taking more time off. Others plan a family holiday post-Ironman or Ironman 70.3, which makes it a little easier to take days off and get yourself out of your training routine. As triathletes, we are lucky to be able to do training that has less load than just running. Swimming is a great example of this. Cycling is also great as long as you don’t make things too long or sustained high intensity. As a general rule I say to athletes: • For 4 weeks post-Ironman - keep the intensity under 80%mhr or RPE <7/10 • For 4 weeks post-Ironman suggested long ride is 2-3 hours; suggested long run <75 minutes
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Training TOOLBOX
© Shutterstock.com
coaches corner
Great recovery option: Plan a family holiday after an Ironman or Ironman 70.3. This will make it easier to take days off and get yourself out of your regular training routine.
Other key recovery tips: • Strength and rehab work can commence after a week post-Ironman as long as you don’t have an injury coming out of the event or going into the Ironman. • Change things around. Part of the recovery process is to recover from the mental fatigue of training for an endurance event. So, reward yourself, change to a different swim time, swim in a different pool or swim in the open water if that is available. • Ride off-road rather than on your road bike. Yes, this does require a mountain bike or cross bike but it’s a great way to improve your bike skills plus see some new places. • Recovery time is also the best chance to pay back your support team for the help provided during your lead up to and participation in the event (Ironman or Ironman 70.3). Use this time to spend more time with family and friends.
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Finally, use recovery as the opportunity to celebrate your success and recharge your systems. Determine what went right in training and in the race and what you need to change, address it and learn from it. If you use this time correctly you can come out of your recovery time mentally and physically recharged, and ready to start working on your next goal. In the next edition, I’ll cover day-to-day recovery when training for anything from an Olympic to an Ironman event. It will include everything from nutrition tips to training tips Stay tuned!
julie tedde Julie is Head Coach of TRG Triathlon and Multisport, with 20 years coaching experience working with Junior Development all the way through to Kona Ironman athletes.
PICKLE JUICE
Sunday 22nd April 2018, St Kilda
PRICE
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Sprint Distance Now Open For more information and to enter visit:
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tips & tricks
Incorporating hand paddles in swimming
t e x t b y n ic k c r o f t | m a i n i m a g e S p e e d o
I
f you’re new to triathlon and swimming, you may have seen other swimmers using a variety of swim paddles, wondering: “What are these paddles and what is their purpose? Should I be using them as well?” In this article, I have set out the guidelines for hand paddle use - remember, with hand paddles, bigger is not always better. • Hand paddles are most commonly used for swimmers looking to develop their upper body strength as they work
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the muscles in the back, chest, arms and shoulders. They do this by stopping the water from flowing through your fingers, allowing you to perform your arm-pull with more power. • Using hand paddles in training can provide you with other significant benefits, in addition to developing your upper body strength. Hand paddles can help you to improve your swimming technique as you become much more aware of your arm-pull and general swimming stroke. If you feel a
lot of resistance when you pull, then your hand is positioned correctly and you’re pushing the maximum amount of water under your body to help you move. • Your stroke lengthens when your wear hand paddles, which means that you reach further with your leading arm and can pull more water. A more extended stroke means that you get a better distance per stroke, so each arm pull becomes much more efficient.
Nick Croft Nick Croft is a former professional and Australian Triathlete of the year. A two- time Noosa Triathlon winner and coach for the last 22 years, Nick coaches athletes of all abilities in his home town of Noosa on Queensland’s Sunshine coast. He also runs Noosa Tri Camps and online coaching through mscsport.com.au
• Don’t do too much too quickly. Build up your hand paddle use gradually, so you’re not at risk of injuring yourself. • First time users should go for a smaller sized hand paddle to start. These are designed to give you a tough work out so again, start small and build up. • When swimming with your hand paddle on, keep the palm of your hand open and flat as you would when swimming normally. This makes it feel more natural and so when you take your paddles off you continue to swim in this good position. • The best combination is to have a few different sizes. For your bigger set - don’t automatically reach for the biggest paddle on offer – the medium sized paddle (you’ll find bigger paddles usually come in sizes XS through to XL) is big enough for most triathletes. Also, try adding in a pull buoy, so it puts your body into a better position and prevents any leg kick, so makes your upper body work harder. • A smaller set of standard paddles or go for an even smaller set called finger paddles are great to use at times also. While the bigger paddles increase your resistance through your catch and pull to work swimspecific muscles, they do slow your stroke rate somewhat. You may see triathletes or tri coaches specify the use of paddles and pull buoy work leading to wetsuit orientated swims in Ironman or Ironman 70.3 to get used to swimming in a wetsuit and to strengthen the arms, shoulders and triceps. Your stroke rate slows a bit with long sleeve wetsuits so the paddle work will help prevent that last third of the swim fatigue that will creep into weaker swimmer’s arms. • The finger paddles are much smaller and only cover the finger area of your hand and are great to give you some extra ‘feel’ in the water without the slowing down of you stroke rate like the larger paddles do. The finger paddles may be used in drill sets or sometimes in main sets when you need that little bit extra to catch the water more efficiently than your hand alone.
Hand Paddles
Finger Paddles
Agility Paddles Australian Triathlete |
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Schedule for Success Planning for a successful 2018 t e x t b y S a m b e t t e n | p h o t o g r a p h y b y r e b e cc a o h l w e i n
T
he age-old saying, ‘failing to plan, is planning to fail’ has never been truer than when it comes to goal setting, whether it be in triathlon, business or just about anything in life. I have always been a firm believer in both goal setting followed by developing a set plan, which allows me to work out the best possible course of action to achieve what I set my mind on accomplishing. The difference this makes is something that is often massively
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underestimated. However, if you are serious about setting a strong course of action that is directly in line with helping you to reach your goals, this should be the first step. The triathlon event calendar has grown significantly in the last decade; there are so many different distances and opportunities that it is almost possible to race year round. Even as a professional athlete it is possible for me to race nearly every weekend if I desired (probably not the smartest option, however). One of the
more challenging issues that arises from this is how best to pick your racing schedule for the coming year. With so many options out there, one of the hardest decisions that triathletes face is narrowing down the list to best suit their goals for the coming season and not simply trying to race as much as they can. I strongly believe that it is important for triathletes to categorise their chosen races into three levels of prioritisation.
‘A’ Races These are one to two major events that may include World Championships, Regional Championships or simply a race like an Ironman if this is something that you have never done before and are working towards achieving this year as your big goal. Typically triathletes can only properly build and taper for one to two big events per year, so it is essential to identify and work towards these key races to give you the best chance of success.
Training TOOLBOX wish to have a great race and is no less important than an ‘A Race’. However, it is important to understand the role a ‘B Race’ plays in helping you towards achieving your big ‘A Race’ goals. Personally speaking, most of the Ironman 70.3 events that I compete in as a professional athlete are classed as my ‘B’ races with a World Championship level Ironman 70.3 being my ‘A’ race for the season.
‘C’ Races
‘B’ Races Races that you class as ‘B Races’ should be seen as a key stepping stone in helping you reach your larger goals, such as key events, which qualify you for your ‘A Race(s)’. These might include an Ironman where you want to achieve a big result to qualify for the Ironman World Championships for example. This could also be an important event where you
These races should be seen as events that you shouldn’t need to taper off for and form part of a key training block. In my own experiences racing as a professional triathlete and having my ‘A’ and ‘B’ races being held over the Ironman 70.3 distance, I really like to end a big training block with a hard Sprint or Olympic Distance triathlon. Some of my very best ‘A’ and ‘B’ races have come from scheduling a ‘C Race’ in the weeks leading up, as my last hard ‘workout’ before tapering off. These races are a great way to enjoy a hard race simulation workout along with trying new nutrition and hydration strategies, equipment and even pacing strategies that you wish to implement for your upcoming major ‘A’ and ‘B’ races. There is no magical number as to how many events you do over the course of the year. However, it is important to have a purpose for your racing rather than simply picking races without having a firm plan of action for how you will approach every one of them. It’s also important to use the majority of the events you enter as a stepping stone towards your target race(s).
Having this race schedule, with a prioritised list of events, is the first step in being able to properly plan your big training blocks, recovery periods and taper so that you are preparing yourself to have the best possible chance of success when it counts, at your goal race(s). I can guarantee that the vast majority of the world’s topperforming professional triathletes have a precise and well-defined plan to help them reach their goals so there is no reason why you can not implement the same thought process and planning when it comes to your racing schedule.
Sam Betten A professional triathlete from QLD
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To FODMAP or Low-FODMAP? That is the question t e x t b y P e t e r H e r zi g
| photography by shutterstock.com
causes of IBS, such as stress, anxiety and depression, the nutritional cause of IBS is FODMAPs. As such, the first line nutrition treatment for IBS is a low FODMAP diet.
What are FODMAPs and how do they affect the gut?
H
ands up if you’re familiar with the term irritable bowel syndrome? Irritable bowel syndrome, or IBS, is a condition associated with recurrent abdominal pain over a minimum of three months, which may be related to defecation, or a change in stool consistency and frequency. Sufferers may also complain of bloating and increased flatulence. If you do have any of these symptoms, it’s worth talking to your GP for a diagnosis and to first rule out other conditions. While there are many
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FODMAPs are Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. They are all carbohydrates that can’t be or are poorly digested by the human body. Instead, these carbohydrates pass through your stomach and small intestine, ending up in the large intestine (the colon) where your gut bacteria ferment them. To paint the picture, try thinking about your colon like a compost bin, and the bacteria in your colon like the bacteria and bugs that help break down food scraps. Now, instead of producing rich compost that you can spread around your garden, your bacteria produce gas (hydrogen, carbon dioxide
and methane) and short-chain fatty acids (SCFA’s) (1). SCFA’s are predominately absorbed within the colon and are responsible for stimulating fluid uptake and colonic blood flow (2). While we all produce some gas from FODMAP containing foods and we may experience some distension (enlargement) of the bowel because of the additional fluid that is drawn into the colon (1), assuming we’re IBS free, we won’t necessarily notice any
Training TOOLBOX Nutrition Food sources of FODMAPs To give you a better understanding of FODMAPs, the particular carbohydrate culprits that must be reduced in the diet to manage IBS include: • Lactose - found in milk and yoghurt • Fructose - found in fruit such as apples, mangoes and watermelon • Fructans - found in bread, pasta, noodles, garlic and onion • Galacto-oligosaccharides (GOS) found in kidney beans and baked beans • Polyols - sugar alcohols, ending in –ol, e.g. additives such as sorbitol NB: It is important to note that it isn’t all foods in certain food groups (e.g. fruit) that need to be excluded - just the high FODMAP options. To make it easier to know which foods are low FODMAP and which foods aren’t, researchers at Monash University have developed an App [The Monash University FODMAP diet APP], which lists most major foods along with a traffic light system to
help you choose correctly. The APP also has recipes ideas, shopping lists and general FODMAP information, plus it’s continuously updated. At the time of writing, the cost to purchase the APP is $9.50 on Google Play Store or $12.99 if you are using a high FODMAP phone (sorry, Dad joke). It is important to note that IBS sufferers can consume certain groups of FODMAP containing foods, and this is investigated
To give you an insight into what this feels like, try training after eating a heap of garlic, onions or beans (high FODMAP containing foods). - Peter Herzig change in abdominal symptoms or bowel habits. However, someone diagnosed with IBS may be particularly sensitive to this distension/fermentation and may find he/ she experiences pain and altered bathroom habits. To give you an insight into what this feels like, try training after eating a heap of garlic, onions or beans (high FODMAP containing foods) - it’s likely you will experience some of these symptoms.
How do we manage IBS through diet? We now know that high FODMAP containing foods contribute to IBS. As such, the low FODMAP diet was devised by pioneering researchers at Monash University to reduce the symptoms of IBS in sufferers - the low FODMAP diet is typically the first option for the treatment of IBS. While it may not work for everyone, a higher proportion will achieve some symptom relief (3).
Abdominal pain: High FODMAP containing foods may cause intestinal discomfort in IBS sufferers. Australian Triathlete |
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through a food challenge process to allow re-introduction - the last thing we want to do is avoid foods for no reason. It is also important to note that while people following a low FODMAP diet often choose gluten-free options to avoid wheat products, this isn’t because we are looking to limit gluten. Wheat is a significant contributor to Fructan containing foods, so it is easier to opt for gluten-free options. To clarify: gluten is a protein found in wheat, barley, rye and triticale, while FODMAPs are carbohydrates. There is no reliable evidence to suggest avoidance of gluten-containing foods is beneficial to anyone other than those diagnosed with coeliac disease. Okay so we’ve covered FODMAPS and IBS, but what does this have to do with triathlon, Pete? A recent case study found that those with particular gastrointestinal (GI) issues (not IBS) may also benefit from following a low FODMAP diet in the lead-up to an event. Researchers in Dr Kitic’s lab within the University of Tasmania trialled a recreational triathlete on a low FODMAP diet (7.2g FODMAP) compared to his regular diet (81g FODMAP, which is high FODMAP) for six days each (4). They found that during the low FODMAP diet there were no GI symptoms at all (4), whereas on his regular diet GI symptoms ranged from none to moderate. While we can’t take this as a blanket recommendation for all athletes who have GI disturbances, it warrants further investigation and could be a possible solution to reducing unwanted GI symptoms. We expect to see a lot more research in this area in coming years, so watch this space. Interestingly, in another survey, Lis and colleagues found that 86.5% of athletes who reported a high FODMAP trigger of GI symptoms eliminated lactose from their diet to reduce gastrointestinal distress (5), with the next highest FODMAP eliminated being GOS and fructose (~23% of athletes) (5). Again
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FODMAP Culprits: Mango, pasta, milk and kidney beans are some of the carbohydrates that must be reduced to manage Irritable bowel syndrome, or IBS.
The low FODMAP diet is typically the first option for the - Peter Herzig treatment of IBS. the old adage of association doesn’t mean causation, but it is interesting to note athletes perceiving symptom relief by removing these high FODMAP foods. The idea of low FODMAPs in triathlon isn’t dissimilar from another fibre based diet option that some sports dietitians recommend leading up to an event - the low fibre or low-residue diet. The idea behind this is to empty the gut over one to four days (similar to an early colonoscopy diet for those out there old enough to know what that is). By going with low-fibre options such as white bread, pasta and rice instead of whole grain
varieties; by cutting and removing skins from vegetables and fruit, we can reduce the contents of your bowels. Anecdotally, this facilitates a feeling of lightness in the stomach, and personally, it’s nice feeling light going into a triathlon (yes, I have completed one Olympic Distance tri). This process will shed a certain amount of weight, although this is likely to be less than one kilogram, and individual results will vary. The downside of this approach is that it may reduce satiety (the feeling of fullness) in the lead up to an event, which could result in the over-consumption of pre-event nutrition (6). The low-fibre diet is a technique used largely for making weight in combat sports, where every gram is important, but it’s one worth considering if you are 100 per cent confident that all other nutritional aspects of your triathlon training and racing are covered.
A quick note on gut health
Gut health: A low FODMAP and low residue diet can be low in prebiotics (foods that feed the gut bacteria). So maybe not a long term strategy without appropriate planning.
In a previous edition of Australian Triathlete magazine, we had a great article on gut health [volume 25.1]. As such, it is timely to remind readers that a low FODMAP diet and, a low residue diet, in particular, can be low in prebiotics (foods
Training TOOLBOX Nutrition that feed the gut bacteria). So, while these diets may be followed (IBS sufferers withstanding) for a short time to reduce GI symptoms, I wouldn’t suggest them as a long-term strategy without appropriate planning - the present consensus is to consume a variety of pre-biotic foods to fuel our healthy gut bacteria.
In summary • IBS is a real condition and can confer some uncomfortable and debilitating issues such as abdominal pain, flatulence and diarrhoea/constipation. • For those out there who are experiencing these symptoms, your first call would be a discussion with your GP. • A low FODMAP diet will offer most IBS sufferers some relief in symptoms. • There is early evidence that reducing FODMAPS may reduce GI symptoms in some exercising individuals, which is particularly relevant during peak competition. • A low residue diet may also be beneficial in the lead up to a major event, though only likely to make an actual performance benefit on a very hilly course.
• The use of these diet-manipulation strategies long term without adequate planning is not conducive to good gut health. If you don’t have any GI symptoms during events, then low FODMAP isn’t something that would benefit you (from current understanding). • Before trialling any of these diet options, please talk it over with your sports dietitian, as ensuring adequate fuelling pre-event needs to be your priority. • If you do suffer GI symptoms, don’t neglect the fact that we can train the gut to get used to nutrition during exercise • Always practice in training what you want to achieve during the race. Happy eating!
References: 1. Shepherd S. Food intolerance management plan / Sue Shepherd & Peter Gibson; food photography by Mark O’Meara. Gibson PR, O’Meara M, editors. Camberwell, Vic: Penguin; 2011. 2. Topping DL, Clifton PM. Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides. (0031-9333 (Print)).
3. Staudacher HM, Whelan K, Irving PM, Lomer MC. Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome. Journal of human nutrition and dietetics: the official journal of the British Dietetic Association. 2011;24(5):487-95. 4. Lis D, Ahuja KDK, Stellingwerff T, Kitic CM, Fell J. Case Study: Utilizing a Low FODMAP Diet to Combat Exercise-Induced Gastrointestinal Symptoms. International journal of sport nutrition and exercise metabolism. 2016;26(5):481-7. 5. Lis D, Ahuja KDK, Stellingwerff T, Kitic CM, Fell J. Food avoidance in athletes: FODMAP foods on the list. Applied Physiology, Nutrition, and Metabolism. 2016;41(9):1002-4. 6. Reale R, Slater G, Burke LM. Individualised dietary strategies for Olympic combat sports: Acute weight loss, recovery and competition nutrition. European Journal of Sport Science. 2017;17(6):727-40.
Peter Herzig Centred Nutrition was founded by Peter Herzig (APD). Peter is a qualified Dietitian and Accredited Sports Dietitian who also has a degree in Exercise Science. Peter set up Centred Nutrition in Brisbane and the Sunshine Coast to focus on a client centred approach; as there is no one solution in nutrition that will work for everyone.
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Rec
e p i
Super Summer
Salmon
Salad
Š Shutterstock.com
This quick, light option for two is perfect for those times when you only want to gra b a few things from the supermarket and cut down on the prep time.
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Nutritional Analysis ve (98% yield) per ser : al’) tion ‘op the g (excludin n, tei pro .4g 23 J, 8k 113 12.4g fat, , 12g carb (4.2g sugar) re. fib g 7.9 d an
Ingredients: • 150g hot smoked salmon (broken up) • 1 punnet cherry tomatoes (halved) • 100g spinach leaves (shredded) • 10 green olives (pitted and sliced) • 1 400g tin lentils (drained) • Pepper
Method: 1. Prepare the salad vegetables as instructed in the ingredients list. 2. Once the vegetables are ready, mix them together and then portion into two separate bowls. 3. Distribute salmon evenly between the two serves – top each salad with the salmon. 4. Flavour each salad with dukkah, pepper and a squeeze of lemon.
• 1 tablespoon dukkah
Optional
• ½ lemon
Serve with toasted sourdough, ciabatta or brown rice on a big training day.
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