Australian Triathlete Dec/Jan 2019

DEC/JAN 2019

ISSUE 26.1

Souvenir 2018 Ko n a

E d iti o n

Daniela RYF The G.O.A.T

REVOLUTIONARY REVOLUTIONARY AERODYNAMICS AERODYNAMICS

Cervélo P Series bikes are confirmed in their No. 1 position in the triathlon/ time-trial category. The bike that LAVA Magazine called “The New Baseline” brings bikes you Triare specific lineage, with1 our widestinrange of fit Cervélo P Series confirmed in along their No. position the triathlon/ options, easy packing for travel, accessible storage, and all our key aero time-trial category. The bike that LAVA Magazine called “The New features. brings you Tri specific lineage, along with our widest range of fit Baseline”

options, easy packing for travel, accessible storage, and all our key aero The Cervélo P3 is the mainstay at the Ironman World Championships, with features. enough P3s on the Kona pier to be a top brand on its own. cervelo.com

The Cervélo P3 is the mainstay at the Ironman World Championships, with enough P3s on the Kona pier to be a top brand on its own. cervelo.com

P3 P3

Pon.Bike_cervelo_ad_p3_april_2018.indd 8-9

SIOBHAN MCCLOSKEY KATE WEAVER KYLIE DOBBS SAM ELSTOB LIAM BULLEN JESS BARNES

2429

AUS

10

222

1316

1:12:56

5:33:58

3:55:58

10:54:45

2454 2440 2391 105 2438

AUS AUS NZL NZL NZL

33 35 8 27 8

571 602 308 988 206

2117 2198 332 1147 1278

1:19:34 1:09:26 0:54:24 1:02:35 1:08:00

6:48:26 7:12:19 4:45:36 5:21:43 5:40:54

6:12:34 6:37:13 3:39:18 4:02:01 3:53:45

14:31:50 15:19:45 9:25:28 10:39:07 10:51:28

JOHAN BORG 2244 ChampIonshIp AUS 5 66 2018 Ironman world SAM COLVIN 2219 AUS 45 376

71 405 554 601 607 984 1023 1191 1205

0:57:20 1:00:54 1:04:59 1:01:51 1:10:13 1:09:35 1:08:41 1:08:28 1:06:33

4:37:10 4:59:54 4:58:15 4:53:08 4:47:56 5:24:43 5:11:11 5:26:33 5:11:53

3:09:50 3:23:02 3:34:40 3:47:00 3:44:22 3:40:56 4:00:38 3:59:57 4:16:44

8:51:57 9:32:56 9:46:04 9:49:37 9:49:46 10:24:20 10:27:10 10:43:34 10:44:57

25-29

We scoured Instagram and social media to see how the Aussie Kona Experience played out in your eyes!

26 @ashthomo_nutrition

@siobhan_mccloskey

@the_ fonginator

MITCH BAKER RICKY LEYONHJELM JACKSON BRAZZALE AMY WISBY ASHLEIGH HUNTER MEGAN HAWKINS MICHAEL FEWSTER @trg_triathlon_multisport BRITTANY CAMPBELL BEN PHILLIPS LUCA KILLICK LUCY STRACK CLAIRE BADENHORST AARON BARCLAY 30-34 @jb_nztriathlete MATTHEW JACKSON CLINT ROWLINGS JOSH MINOGUE LEVI HAUWERT TOM MORT JACOB RILEY GARY JOHNSTONE ROB DENDLE @iambeagle BEN O'NEILL DANE ROBERTS MAGNUS ANDERSON CHRIS BREHENY CADEYRN DOUGLAS RYAN BLESING JOSHUA MCMAHON ANDREW PERRY DALE JAMIESON KRYSTLE HOCKLEY MATTHEW GATZOUBAROS ROSIE OLDHAM LESLEY WEST KATE BRAMLEY JULES TROTTER ELLE GOODALL KIMBERLEY MCKINNEY JORDY WRIGHT EDWARD MCNEILE JASON SCHOEMAN VICTORIA WILTSHIRE JAMES SHAPCOTT KIRSTY CALMAN 35-39 DAVID CLARK RYAN MILLER SCOTT HOBSON LUKE WHITMORE

2216 2277 2289 2361 2371 2336 2248

AUS AUS AUS AUS AUS AUS AUS

61 64 65 14 16 24 87

518 558 564 112 127 176 1025

2363

AUS

---

---

---

---

---

---

DNS

2307 2254 2377

NZL NZL NZL

3 50 21

53 412 153

57 443 1106

0:51:37 1:04:59 1:07:16

4:36:08 4:49:49 5:39:19

3:14:20 3:33:51 3:41:53

8:47:29 9:36:13 10:35:11

2362

NZL

---

---

---

---

---

---

DNS

NZL

---

2287

---

---

153 200 208 244 257 280 300 310 319 326 357 387 390 405 501 559 657 58

166 218 226 266 279 302 323 334 345 352 386 418 421 436 536 602 711 731

0:53:03 0:55:29 0:49:47 0:55:28 1:00:16 1:05:08 1:03:08 1:13:23 0:55:29 0:53:26 1:01:15 1:00:51 1:03:08 1:03:16 0:59:40 1:04:24 1:05:58 1:05:48

2028

@ironmums

Aloha from

Kona

24

32

---

2111 AUS 36 2051 AUS 47 1989 AUS 50 1973 AUS 65 1991 AUS 67 2139 AUS 75 2074 AUS 78 2069 AUS 80 2046@callaghan_testinglimits AUS 81 2049 AUS 85 2064 AUS 93 2066 AUS 99 2103 AUS 101 2014 AUS 104 1986 AUS 115 1995 AUS 123 2035 AUS 137 2151 AUS 8

---

---

DNS

4:42:14 4:50:16 4:52:13 4:41:10 4:48:08 4:32:54 4:49:32 4:44:20 4:37:22 4:51:00 4:38:18 4:53:54 4:55:39 4:47:36 4:51:28 4:36:29 4:55:42 5:08:10

3:27:47 3:22:41 3:27:45 3:37:44 3:26:44 3:38:13 3:21:25 3:20:09 3:48:57 3:37:54 3:46:35 3:31:21 3:25:14 3:35:19 3:45:24 4:03:28 3:47:22 3:39:34

9:09:04 9:15:40 9:16:27 9:20:16 9:21:17 9:22:38 9:24:22 9:25:48 9:27:10 9:27:55 9:31:17 9:34:38 9:34:54 9:35:59 9:44:51 9:49:39 9:58:46 10:00:18

AUS

141

27

688

750

1:13:19

5:03:14

3:37:03

10:02:51

2206 2212 2186 2169 108

AUS AUS AUS AUS AUS

12 14 20 28 70

73 76 90 135 627

803 817 915 1046 2261

1:06:51 1:10:49 1:02:56 1:01:09 1:13:51

5:18:18 5:15:27 5:23:01 5:21:57 7:39:03

3:34:51 3:33:41 3:46:24 3:58:35 6:55:30

10:07:16 10:08:30 10:18:32 10:29:07 16:02:46

2159

AUS

---

---

---

---

---

---

DNS

2092 2124 2052 2183 2002 2198

AUS NZL NZL NZL NZL NZL

--9 49 33 169 65

--59 205 179 1099 464

--64 223 1198 1328 1872

--0:51:54 1:02:15 1:00:30 1:00:46 1:15:27

--4:46:04 4:43:57 5:47:09 5:05:04 6:12:44

--3:07:47 3:23:34 3:47:04 4:41:16 5:05:24

DNS 8:50:50 9:16:19 10:44:19 10:55:58 12:40:04

1808 1677 1662 1790

AUS AUS AUS AUS

5 17 21 50

51 92 113 224

55 100 124 246

0:53:10 1:03:44 0:52:01 0:57:42

4:33:47 4:34:01 4:43:26 4:47:06

3:13:32 3:12:24 3:21:02 3:25:58

8:46:29 8:57:46 9:03:01 9:18:23

AustrAliAn triAthlete |

66

DAMIEN BARBOUR MARK HUNTER GLENN SPARIDAANS SARAH THOMAS DOMINIC LOPEZ TAMARA GREEN KATIE KYME MATTHEW DAWES ANNE ALFORD RYAN WALKENHORST LUCAS MCBEATH RYAN RAE ANDREW RYAN LAURENT RIVALIN KAREN SHAW DAN PLEWS FRED HOUSHAM NICHOLAS BROWNE DIANA SIMPSON NGARAMA MILNEROLSEN SHANNON PROFFIT NATHAN MARTIN 40-44 KEVIN ROBERTSON CHRIS AUDITORE STEVEN ECCLESTON BENJAMIN WYLLIE GRANT HORNSBY STEVEN NEWMAN NATHAN SIMS KIERON PATTERSON DANIEL BEBY SIMON JOHNSON KIRRON DUNCAN GARY COUANIS MICHAEL TIMP BRENDAN FLANAGAN JOHN ROBERTSON FIONA WHELAN DAVID WILLIAMS PHOEBE FEAR ANDREA HOPKIN BEN MEADOWS JACKIE CROFTON JUAN TORRES MARK ROHDE JOANNE RUTHERFORD DAVID DAFFEY SARAH WATSON KATE WARDROPE

1800 1664 1747 1900 1672 1909 1911 1650 1927

697 701 716 71 727 92 108 886 138

761 766 786 787 799 920 973 1005 1054

1:16:45 1:06:26 1:13:03 1:06:40 1:18:24 1:08:14 1:03:33 1:02:58 0:58:41

5:01:31 5:11:44 5:02:05 5:18:08 4:53:49 5:29:01 5:25:21 4:57:36 5:10:35

3:38:25 3:39:14 3:38:24 3:35:34 3:46:42 3:34:37 3:46:07 4:15:31 4:14:26

10:03:31 10:04:10 10:05:21 10:05:24 10:06:54 10:19:08 10:23:41 10:25:44 10:29:34

1871

AUS

186

971

1127

1:03:58

5:22:37

3:56:49

10:36:53

1739 1852 1855 1854 1947 1685 1826 1644 1896

AUS AUS AUS AUS AUS NZL NZL NZL NZL

195 198 201 204 59 1 57 84 7

1059 1106 1124 1150 341 22 254 362 66

1259 1337 1361 1405 1603 22 276 391 769

1:04:23 1:03:53 1:13:15 1:08:18 1:20:16 0:54:47 1:06:15 1:01:29 0:58:40

5:01:19 5:26:43 4:57:16 5:11:23 5:43:05 4:32:55 4:49:20 4:47:53 5:09:04

4:32:27 4:15:02 4:40:50 4:26:42 4:24:28 2:50:56 3:17:05 3:36:12 3:50:10

10:49:35 10:57:00 11:00:05 11:05:29 11:40:27 8:24:36 9:21:03 9:31:40 10:04:18

1912

NZL

23

146

1081

1:03:12

5:21:01

4:00:14

10:31:34

1892 1844

NZL NZL

45 ---

232 ---

1341 ---

0:59:02 ---

5:26:32 ---

4:25:14 ---

10:57:26 DNS

1509 1440 1458 1380 1405 1416 1515 1311 1442 1299 1457 1454 1522

AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS

22 29 52 56 94 100 104 105 114 118 120 126 142

182 211 345 382 538 582 597 598 642 648 654 667 741

200 229 374 412 576 626 641 642 692 701 707 721 815

1:04:39 0:55:21 1:01:26 0:55:46 1:03:25 1:07:30 1:11:00 1:02:23 1:05:37 1:02:19 0:59:12 0:57:46 0:59:59

4:53:19 4:51:29 4:57:46 4:46:54 4:54:06 4:40:20 4:52:31 5:10:09 5:01:14 4:45:42 5:00:21 5:14:54 4:46:28

3:07:36 3:20:21 3:22:52 3:41:12 3:45:03 3:55:00 3:40:10 3:33:25 3:42:48 4:02:21 3:52:38 3:36:04 4:12:31

9:13:20 9:16:31 9:30:06 9:34:06 9:48:15 9:51:23 9:53:00 9:53:07 9:57:15 9:57:56 9:58:28 9:59:34 10:08:23

42

1342

AUS

153

801

887

1:06:20

5:05:34

3:52:42

10:15:59

1367 1595 1434 1543 1552 1488 1538 1324 1368

AUS AUS AUS AUS AUS AUS AUS AUS AUS

158 14 163 16 25 185 36 207 215

825 98 849 110 140 947 189 1080 1136

914 946 948 977 1058 1096 1229 1288 1380

1:09:53 1:06:17 1:18:55 1:06:49 1:06:01 1:08:49 1:19:34 1:16:28 1:15:21

4:56:05 5:23:03 5:06:22 5:10:19 5:07:45 5:08:33 5:48:31 5:21:10 5:26:55

4:00:37 3:44:32 3:43:33 4:00:47 4:09:08 4:05:50 3:31:55 3:57:50 4:07:51

10:18:29 10:21:20 10:21:37 10:23:54 10:29:46 10:33:31 10:47:10 10:52:07 11:02:00

1632

AUS

46

253

1394

1:09:44

5:41:37

4:02:43

11:03:27

1338 1594 1635

AUS AUS AUS

217 54 63

1159 293 334

1422 1492 1585

1:22:01 1:10:01 1:08:39

5:27:08 5:47:47 5:38:40

4:08:54 4:08:34 4:38:31

11:08:05 11:17:02 11:37:17

78

LILIAN MOLESWORTH

1604

AUS

66

354

1624

1:22:44

5:56:21

4:15:56

11:43:22

TARRYN WHITMORE BEN STEELE LEE BOVA JOHN NELSON JUANITA ALLOTT RANDALL EVANS PETE HODGSON DANIEL RAKE

1609 1518 1614 1495 1610 1280 1470 1506

AUS AUS AUS AUS AUS AUS AUS AUS

70 236 86 249 89 252 253 265

367 1299 441 1398 458 1466 1474 1632

1658 1674 1824 1851 1858 1969 1989 2254

1:04:00 1:17:06 1:08:04 1:17:13 1:18:06 1:20:35 0:58:06 1:19:18

5:39:28 5:44:18 6:35:26 5:32:32 6:34:49 5:28:55 6:27:51 5:45:38

5:00:09 4:35:49 4:29:44 5:32:49 4:28:58 6:18:46 5:52:34 8:29:37

11:51:05 11:53:02 12:26:09 12:33:03 12:35:27 13:22:14 13:29:58 15:57:52

CON T E N T S

08

FEATURES

TECHTALK

TRAINING TOOLBOX

26 In Pictures: Kona Age Group Class of 2018

42 Tri Products

50 Sirius Musings

The 2018 ironman world championships wrap up

We scoured Instagram and social media to see how the Aussie and NZ Kona experience played out through your eyes.

See if you can spot yourself or a friend!

We bring you the latest must-have products on the market.

This month Siri Lindley shares her advice on how to ‘Deal with Adversity’.

44 Product Spotlight

52 Sexton’s Scribble

This month we shine the product spotlight on the latest offering from Liv - the EnviLiv Disc, Liv’s all new aero road bike.

Brendan Sexton shares insights on the balance between intelligent and ‘smash it out’ triathlon.

46 Road Test: Wahoo Climb and Kickr - Gen 4

Dr Simon Sostaric takes a look at the question: ‘Are Champion Triathletes Born or Made?’

AT was on the ground in Kailua-Kona, Hawaii for the 2018 IRONMAN World Championships. We bring you all the action from the record-breaking day on the Big Island.

DEC/JAN 2019 Australian Triathlete

ISSUE 26.1

32 The Kona 2018 Aussie & NZ Age Group Results Massive congratulations to all Aussie and NZ athletes who finished the epic day that was Kona 2018! Check out how your results stacked up!

Issue 26.1 DEC/JAN 2019

34 Five Minutes With...

Daniela Ryf - The G.O.a.T

Get to know pro paratriathlete Emily Tapp in this month’s instalment of ‘Meet the Pro’.

36 Heather Wurtele

Souvenir 2018 Kon A

EdIT Ion

Daniela RYF The G.O.A.T

PP341999/00020

www.austrimag.com.au Issue 26.1 2018/19 AUS $9.95 inc GST

152 155 160 8 161 12 14 178 21

| AustrAliAn triAthlete

Cover Story

Cover: Daniela Ryf Photography: Korupt Vision

2

AUS AUS AUS AUS AUS AUS AUS AUS AUS

| Australian Triathlete

AT’s Jodie Cunnama sits down with the ‘quiet achiever’ to talk all things triathlon, the 2018 IRONMAN 70.3 World Champs, Kona and more.

The Test Lab road test the latest offering from Wahoo - the Climb and Kickr Gen 4.

49 Save, Spend, Splurge Whether you’re on a budget or have cash to burn we have the perfect summer cycling socks for you.

54 Performance

58 Injury Prevention AT’s resident physio, Zac Turner takes a closer look at running mechanics, focusing on over striding.

66 Complete Per4mance Tri coach, Sarah Grove looks at what it takes to qualify for Kona.

78 Recipe This month we bring you a plant-based Taco alternative.

It’s quick, it’s easy and most importantly - it’s delicious!

4

5 7

2

6 3

1

1 KICKR MAT 2 KICKR 3 RPM CADENCE 4 TICKR FIT 5 ELEMNT BOLT 6 KICKR CLIMB 7 KICKR DESK 8 KICKR HEADWIND

8

Editor’s Note

Aloha!

K

ona 2018. What. A. Race!

We (team AT) were on the edge of our seats as the big day on the Big Island rolled in, eager to see who would be crowned the 2018 King and Queen of Kona, and how the day would unfold. As always though, the #roadtokona isn’t smooth sailing and one of the big disappointments just weeks out from race day was learning that Jan Frodeno would not be making the 2018 start line due to a stress fracture of the hip. We are gutted for Frodo but know he’ll be back! With that news and as race day approached the office debates during #konaraceweek went a little something like this: “With Frodo out, can Patrick Lange defend his 2017 title?” “What about Cam Wurf - can he set another course record on the bike?” “Will super-fish Lucy Charles get the swim course record?” “Will it be Lionel Sanders’ day this year?” “Will someone dethrone the unbeatable Daniela Ryf?” “What about Javier Gomez – can he podium in his Kona debut?” So many questions - so much excited banter among the team! And what a race it was.

On a day with near-perfect race conditions (only light winds on the Queen K? Unheard of!), course records plummeted as history was made on the 40th anniversary of the IRONMAN World Championship. From the women’s swim course record (Lucy Charles, 48:14), to the men’s bike course record (Cam Wurf, 4:09:06), to the overall men’s and women’s course records, Kona 2018 has officially been dubbed as the fastest IRONMAN World Championship race in history! The 2018 King and Queen of Kona have been crowned. Patrick Lange crushed his own course record, taking the win in 7:52:39 (sub 8!), and after a shaky start to her day (jelly fish in the swim) the unbeatable Daniela Ryf proved testament to ‘never giving up’ as she fought her way back to the top of the women’s field, winning her fourth consecutive title in

8:26:16 – a new women’s course record!

Head to page 8 for the race highlights.

Other race day standouts included the return of Tim Don (36th, 8:45:17) and Matt Russell (6th, 8:04:45) to the Kona start line. Both athletes were in serious road accidents leading into/ during the race in Kona last year, so it was brilliant to see them healthy, strong, fit and back racing. Aussie Mirinda Carfrae made her much anticipated return to the Big Island, and what a way to cement her return to racing with a top 5 finish (5th, 8:50:45) – watch out Kona 2019, Rinny is back! The emotions ran high as another Aussie favourite, Liz Blatchford bid farewell to her longstanding tri career. Kona 2018 was her swansong and what a way to cap off her career with a 12th place finish (9:06:20). We have been incredibly inspired over the years by you, Liz, and we can’t wait to see what the future has in store.

Unfortunately, racing doesn’t always go to plan and it was hard watching some of the greats crumble on the Big Island. There were some shock exits due to injury and a lot of lessons learnt. We are certain all athletes will be back bigger and better next year. Kona 2019 is going to be an exciting race to watch!

Finally, to the Aussie Age Group Kona Class of 2018 (from page 26) - “You are an IRONMAN!” We couldn’t be more proud of you all.

With that we bring you the 2018 Kona Souvenir Edition. We hope you enjoy it as much as we do. Happy training, racing and everything in between.

Mahalo, Margs (Deputy Editor)

WIN

Kylie Davis Jannali, NSW

You’ve won our subscriber prize of a Vorgee® pack valued at $122

| Australian Triathlete

PUBLISHER Ross Copeland EDITOR Aimee Johnsen 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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5

NEWS AND Launches

© Korupt Vision

Entries are now open for the 2019 SunSmart IRONMAN 70.3 Busselton for individuals and teams.

T

he best in the west - the SunSmart IRONMAN 70.3 Busselton is the largest IRONMAN 70.3 event in the southern hemisphere and a race not to be missed. Held in the picturesque south west town of Busselton on Saturday 4 May 2019, this is the National Long Course Championships. There are also 30 qualifying spots for the IRONMAN 70.3 World Championships in Nice, France. So whether you’re looking for your fastest time, the National crown or to qualify for the green and gold this is the race for you.

2XU Triathlon Series 2018/19 Race 1: Sunday 25 November 2018

Make it a summer of triathlon with the 2XU Triathlon Series - Victoria’s Premier Triathlon event. Comprising of six races the event will reignite the sport of triathlon in Victoria and draw triathletes from all performance levels. Compete in some of Victoria’s most scenic locations - Elwood, Sandringham, St Kilda and Portarlington. The event is open to individual race competitors, teams and kids, and welcome triathletes of any level of experience. 2XU Triathlon Series provides first timers, tri-kids, age groupers and elites with high quality safe events, and an exciting and fun atmosphere.

© Challenge

Challenge Shepparton

Half, Olympic, Sprint and Kids Sunday 11 November 2018

For registration please visit: 2xutriathlonseries.com.au © 2XU Triathon Series

Start your summer of triathlon with Challenge Shepparton - one of Australia’s most unique and athlete friendly courses in Australia. Turn it into a family weekend with the kids tri on Saturday, followed by Sprint, Olympic and half distances on Sunday. The flat and fast course is perfect for those chasing a PB or just beginning in the sport.

Enjoy a fresh swim in the Victoria Park Lake, a cycle through country roads and a run through red gum forests. This one will not disappoint!

For registration please visit: challengeshepparton.com.au

6

| Australian Triathlete

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Australian Triathlete |

7

2018

Ironman World

Championship

On a history-making day with near-perfect race conditions, course records plummeted as Patrick Lange defended his Kona Crown in a phenomenal sub-8 hour performance, while the Queen of Kona – the G.O.A.T – Daniela Ryf proved testament to ‘never giving up’ as she fought her way back to the top, winning her fourth consecutive title in a record-breaking performance.

photography by Korupt vision and Getty images for ironman

8

| Australian Triathlete

Main image (L): Braden Currie and Tim O’Donnell Above: Daniela Ryf Below: Josh Amberger Below (Middle): Patrick Lange Super Fish (L): Lucy Charles set a new women’s swim course record - 48:14.

PRO Men’s Results

© Images this spread Korupt Vision

1

Patrick Lange

2

Bart Aernouts

BEL

7:56:41

3

David McNamee

GBR

8:01:09

4

Tim O’Donnell

USA

8:03:17

5

Braden Currie

NZL

8:04:41

6

Matt Russell

USA

8:04:45

7

Joe Skipper

GBR

8:05:54

8

Andy Potts

USA

8:09:34

9

Cameron Wurf

AUS

8:10:32

10 Michael Weiss

AUT

8:11:04

DEU

7:52:39

PRO WOMen’s Results 1

Daniela Ryf

CHE

8:26:18

2

Lucy Charles

GBR

8:36:34

3

Anne Haug

DEU

8:41:58

4

Sarah True

USA

8:43:43

5

Mirinda Carfrae

AUS

8:50:45

6

Sarah Crowley

AUS

8:52:30

7

Kaisa Sali

FIN

8:54:28

8 Angela Naeth

CAN

8:57:36

9

GBR

8:57:55

USA

8:58:58

Corinne Abraham

10 Linsey Corbin

Australian Triathlete |

9

ironman world championships, 2018

Record Breaking Ride: Cam Wurf rides to a new bike course record of 4:09:06 beating his 2017 record of 4:12:54.

Above (L): Tim Don makes his Kona comeback.

The Final Curtain (Above): Liz Blatchford bids farewell to her long triathlon career with one final Kona performance.

Below (L): Braden Currie Below: James Cunnama

10

| Australian Triathlete

2018 ironman world championship

Stung: Jelly fish tried to undo Daniela Ryf in the swim.

Left: Tim Van Berkel Above: Patrick Lange runs into the history books.

Below: Bart Aernouts Š Images this spread Korupt Vision

Australian Triathlete |

11

2018 ironman world championship

Beast mode on: Daniela Ryf stomping through the field on the bike.

The Debut (L): Javier Gomez in his Kona debut.

Below: Sarah Crowley

12

| Australian Triathlete

© Nils Nilsen/Getty Images

Above (L): Andy Potts Above (R): Lucy Charles Lessons Learnt (L): Lionel Sanders – not his day in Kona but many lessons learnt.

Below (L): Braden Currie The Cupcake Cartel (below, right): Callum Millward battling on. © Images this spread Korupt Vision

Australian Triathlete |

13

PURE CYCLING

KING OF KONA Seven. Fifty-two. Thirty-nine. A new course record and the second Ironman World Championship title for Patrick Lange.

Congratulations on the competition’s first sub-8 hour time, and a bike split set alight by the Speedmax CF SLX. canyon.com

14

| Australian Triathlete

Australian Triathlete |

15

2018 ironman world championship

Top (L): Tim Reed Top (R): Cam Brown – no signs of slowing down.

Above: Heather Jackson Right: Daniela Ryf True Sportsmanship (Below): Lange makes the pass as Wurf spurs him on.

16

| Australian Triathlete

© Images this page Korupt Vision

2 DEC 2019

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2018 ironman world championship

The Flying Scotsman (Above): David McNamee running towards a third place finish.

Above (R): Patrick Lange Right: Tim Van Berkel Kona Comeback (Below): Mirinda Carfrae making her return to the Big Island.

18

| Australian Triathlete

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2018 ironman world championship © Korupt Vision

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2018 ironman world championship

Right: Sarah True Above: Luke McKenzie Sweet Finish (L): Matt Russell makes his return to Kona after the horrific 2017 Kona mid-race accident Below: Sarah Crowley Bottom: Frederik Van Lierde

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2018 ironman world championship

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Top (L): Anne Haug Middle: Daniela Ryf – a crushing victory Right: Lucy Charles holds on to second Below: Women’s podium – Lucy Charles (second), Daniela Ryf (winner), Anne Haug (third)

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| Australian Triathlete

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| Australian Triathlete

2018 Ironman world Championship

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2018 Ironman world Championship

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31

Name

BIB

AUS/ NZ

Div Rank

M/F Rank

Overall Rank

Swim

Bike

Run

Finish

18-24 CALEB NOBLE

2400

AUS

7

277

299

0:50:18

4:46:16

3:38:31

9:22:32

SIOBHAN MCCLOSKEY KATE WEAVER KYLIE DOBBS SAM ELSTOB LIAM BULLEN JESS BARNES

2429

AUS

10

222

1316

1:12:56

5:33:58

3:55:58

10:54:45

2454 2440 2391 105 2438

AUS AUS NZL NZL NZL

33 35 8 27 8

571 602 308 988 206

2117 2198 332 1147 1278

1:19:34 1:09:26 0:54:24 1:02:35 1:08:00

6:48:26 7:12:19 4:45:36 5:21:43 5:40:54

6:12:34 6:37:13 3:39:18 4:02:01 3:53:45

14:31:50 15:19:45 9:25:28 10:39:07 10:51:28

2244 2219 2216 2277 2289 2361 2371 2336 2248

AUS AUS AUS AUS AUS AUS AUS AUS AUS

5 45 61 64 65 14 16 24 87

66 376 518 558 564 112 127 176 1025

71 405 554 601 607 984 1023 1191 1205

0:57:20 1:00:54 1:04:59 1:01:51 1:10:13 1:09:35 1:08:41 1:08:28 1:06:33

4:37:10 4:59:54 4:58:15 4:53:08 4:47:56 5:24:43 5:11:11 5:26:33 5:11:53

3:09:50 3:23:02 3:34:40 3:47:00 3:44:22 3:40:56 4:00:38 3:59:57 4:16:44

8:51:57 9:32:56 9:46:04 9:49:37 9:49:46 10:24:20 10:27:10 10:43:34 10:44:57

25-29 JOHAN BORG SAM COLVIN MITCH BAKER RICKY LEYONHJELM JACKSON BRAZZALE AMY WISBY ASHLEIGH HUNTER MEGAN HAWKINS MICHAEL FEWSTER BRITTANY CAMPBELL BEN PHILLIPS LUCA KILLICK LUCY STRACK CLAIRE BADENHORST AARON BARCLAY 30-34 MATTHEW JACKSON CLINT ROWLINGS JOSH MINOGUE LEVI HAUWERT TOM MORT JACOB RILEY GARY JOHNSTONE ROB DENDLE BEN O'NEILL DANE ROBERTS MAGNUS ANDERSON CHRIS BREHENY CADEYRN DOUGLAS RYAN BLESING JOSHUA MCMAHON ANDREW PERRY DALE JAMIESON KRYSTLE HOCKLEY MATTHEW GATZOUBAROS ROSIE OLDHAM LESLEY WEST KATE BRAMLEY JULES TROTTER ELLE GOODALL KIMBERLEY MCKINNEY JORDY WRIGHT EDWARD MCNEILE JASON SCHOEMAN VICTORIA WILTSHIRE JAMES SHAPCOTT KIRSTY CALMAN 35-39 DAVID CLARK RYAN MILLER SCOTT HOBSON LUKE WHITMORE

32

2363

AUS

---

---

---

---

---

---

DNS

2307 2254 2377

NZL NZL NZL

3 50 21

53 412 153

57 443 1106

0:51:37 1:04:59 1:07:16

4:36:08 4:49:49 5:39:19

3:14:20 3:33:51 3:41:53

8:47:29 9:36:13 10:35:11

2362

NZL

---

---

---

---

---

---

DNS

2287

NZL

---

---

---

---

---

---

DNS

2111 2051 1989 1973 1991 2139 2074 2069 2046 2049 2064 2066 2103 2014 1986 1995 2035 2151

AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS

36 47 50 65 67 75 78 80 81 85 93 99 101 104 115 123 137 8

153 200 208 244 257 280 300 310 319 326 357 387 390 405 501 559 657 58

166 218 226 266 279 302 323 334 345 352 386 418 421 436 536 602 711 731

0:53:03 0:55:29 0:49:47 0:55:28 1:00:16 1:05:08 1:03:08 1:13:23 0:55:29 0:53:26 1:01:15 1:00:51 1:03:08 1:03:16 0:59:40 1:04:24 1:05:58 1:05:48

4:42:14 4:50:16 4:52:13 4:41:10 4:48:08 4:32:54 4:49:32 4:44:20 4:37:22 4:51:00 4:38:18 4:53:54 4:55:39 4:47:36 4:51:28 4:36:29 4:55:42 5:08:10

3:27:47 3:22:41 3:27:45 3:37:44 3:26:44 3:38:13 3:21:25 3:20:09 3:48:57 3:37:54 3:46:35 3:31:21 3:25:14 3:35:19 3:45:24 4:03:28 3:47:22 3:39:34

9:09:04 9:15:40 9:16:27 9:20:16 9:21:17 9:22:38 9:24:22 9:25:48 9:27:10 9:27:55 9:31:17 9:34:38 9:34:54 9:35:59 9:44:51 9:49:39 9:58:46 10:00:18

2028

AUS

141

688

750

1:13:19

5:03:14

3:37:03

10:02:51

2206 2212 2186 2169 108

AUS AUS AUS AUS AUS

12 14 20 28 70

73 76 90 135 627

803 817 915 1046 2261

1:06:51 1:10:49 1:02:56 1:01:09 1:13:51

5:18:18 5:15:27 5:23:01 5:21:57 7:39:03

3:34:51 3:33:41 3:46:24 3:58:35 6:55:30

10:07:16 10:08:30 10:18:32 10:29:07 16:02:46

2159

AUS

---

---

---

---

---

---

DNS

2092 2124 2052 2183 2002 2198

AUS NZL NZL NZL NZL NZL

--9 49 33 169 65

--59 205 179 1099 464

--64 223 1198 1328 1872

--0:51:54 1:02:15 1:00:30 1:00:46 1:15:27

--4:46:04 4:43:57 5:47:09 5:05:04 6:12:44

--3:07:47 3:23:34 3:47:04 4:41:16 5:05:24

DNS 8:50:50 9:16:19 10:44:19 10:55:58 12:40:04

1808 1677 1662 1790

AUS AUS AUS AUS

5 17 21 50

51 92 113 224

55 100 124 246

0:53:10 1:03:44 0:52:01 0:57:42

4:33:47 4:34:01 4:43:26 4:47:06

3:13:32 3:12:24 3:21:02 3:25:58

8:46:29 8:57:46 9:03:01 9:18:23

| Australian Triathlete

Name

BIB

AUS/ NZ

Div Rank

M/F Rank

Overall Rank

Swim

Bike

Run

Finish

PETER MARSHMAN LEIGH CHIVERS ROB SHANNON MARKCUS BROWN NATHAN SANDFORD MARK ZANKER CHEYNE MURPHY JANE FARDELL ANDREW REECE DAMIEN BARBOUR MARK HUNTER GLENN SPARIDAANS SARAH THOMAS DOMINIC LOPEZ TAMARA GREEN KATIE KYME MATTHEW DAWES ANNE ALFORD RYAN WALKENHORST LUCAS MCBEATH RYAN RAE ANDREW RYAN LAURENT RIVALIN KAREN SHAW DAN PLEWS FRED HOUSHAM NICHOLAS BROWNE DIANA SIMPSON NGARAMA MILNEROLSEN SHANNON PROFFIT NATHAN MARTIN 40-44 KEVIN ROBERTSON CHRIS AUDITORE STEVEN ECCLESTON BENJAMIN WYLLIE GRANT HORNSBY STEVEN NEWMAN NATHAN SIMS KIERON PATTERSON DANIEL BEBY SIMON JOHNSON KIRRON DUNCAN GARY COUANIS MICHAEL TIMP BRENDAN FLANAGAN JOHN ROBERTSON FIONA WHELAN DAVID WILLIAMS PHOEBE FEAR ANDREA HOPKIN BEN MEADOWS JACKIE CROFTON JUAN TORRES MARK ROHDE JOANNE RUTHERFORD DAVID DAFFEY SARAH WATSON KATE WARDROPE

1843 106 1785 1715 1693 1795 1679 1880 1853 1800 1664 1747 1900 1672 1909 1911 1650 1927

AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS

62 71 96 108 112 122 144 4 148 152 155 160 8 161 12 14 178 21

278 305 401 448 473 515 640 57 683 697 701 716 71 727 92 108 886 138

300 329 432 481 506 550 690 727 744 761 766 786 787 799 920 973 1005 1054

1:01:34 0:57:45 0:58:13 1:03:33 1:03:27 1:00:41 1:02:43 1:01:38 0:53:45 1:16:45 1:06:26 1:13:03 1:06:40 1:18:24 1:08:14 1:03:33 1:02:58 0:58:41

4:43:16 4:49:18 4:45:03 4:57:20 4:44:00 4:47:09 5:07:26 5:23:41 4:56:19 5:01:31 5:11:44 5:02:05 5:18:08 4:53:49 5:29:01 5:25:21 4:57:36 5:10:35

3:29:02 3:27:20 3:46:50 3:31:54 3:44:40 3:51:45 3:39:31 3:27:03 4:00:33 3:38:25 3:39:14 3:38:24 3:35:34 3:46:42 3:34:37 3:46:07 4:15:31 4:14:26

9:22:33 9:25:18 9:35:51 9:38:54 9:42:07 9:46:00 9:57:13 9:59:53 10:01:27 10:03:31 10:04:10 10:05:21 10:05:24 10:06:54 10:19:08 10:23:41 10:25:44 10:29:34

1871

AUS

186

971

1127

1:03:58

5:22:37

3:56:49

10:36:53

1739 1852 1855 1854 1947 1685 1826 1644 1896

AUS AUS AUS AUS AUS NZL NZL NZL NZL

195 198 201 204 59 1 57 84 7

1059 1106 1124 1150 341 22 254 362 66

1259 1337 1361 1405 1603 22 276 391 769

1:04:23 1:03:53 1:13:15 1:08:18 1:20:16 0:54:47 1:06:15 1:01:29 0:58:40

5:01:19 5:26:43 4:57:16 5:11:23 5:43:05 4:32:55 4:49:20 4:47:53 5:09:04

4:32:27 4:15:02 4:40:50 4:26:42 4:24:28 2:50:56 3:17:05 3:36:12 3:50:10

10:49:35 10:57:00 11:00:05 11:05:29 11:40:27 8:24:36 9:21:03 9:31:40 10:04:18

1912

NZL

23

146

1081

1:03:12

5:21:01

4:00:14

10:31:34

1892 1844

NZL NZL

45 ---

232 ---

1341 ---

0:59:02 ---

5:26:32 ---

4:25:14 ---

10:57:26 DNS

1509 1440 1458 1380 1405 1416 1515 1311 1442 1299 1457 1454 1522

AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS

22 29 52 56 94 100 104 105 114 118 120 126 142

182 211 345 382 538 582 597 598 642 648 654 667 741

200 229 374 412 576 626 641 642 692 701 707 721 815

1:04:39 0:55:21 1:01:26 0:55:46 1:03:25 1:07:30 1:11:00 1:02:23 1:05:37 1:02:19 0:59:12 0:57:46 0:59:59

4:53:19 4:51:29 4:57:46 4:46:54 4:54:06 4:40:20 4:52:31 5:10:09 5:01:14 4:45:42 5:00:21 5:14:54 4:46:28

3:07:36 3:20:21 3:22:52 3:41:12 3:45:03 3:55:00 3:40:10 3:33:25 3:42:48 4:02:21 3:52:38 3:36:04 4:12:31

9:13:20 9:16:31 9:30:06 9:34:06 9:48:15 9:51:23 9:53:00 9:53:07 9:57:15 9:57:56 9:58:28 9:59:34 10:08:23

1342

AUS

153

801

887

1:06:20

5:05:34

3:52:42

10:15:59

1367 1595 1434 1543 1552 1488 1538 1324 1368

AUS AUS AUS AUS AUS AUS AUS AUS AUS

158 14 163 16 25 185 36 207 215

825 98 849 110 140 947 189 1080 1136

914 946 948 977 1058 1096 1229 1288 1380

1:09:53 1:06:17 1:18:55 1:06:49 1:06:01 1:08:49 1:19:34 1:16:28 1:15:21

4:56:05 5:23:03 5:06:22 5:10:19 5:07:45 5:08:33 5:48:31 5:21:10 5:26:55

4:00:37 3:44:32 3:43:33 4:00:47 4:09:08 4:05:50 3:31:55 3:57:50 4:07:51

10:18:29 10:21:20 10:21:37 10:23:54 10:29:46 10:33:31 10:47:10 10:52:07 11:02:00

1632

AUS

46

253

1394

1:09:44

5:41:37

4:02:43

11:03:27

1338 1594 1635

AUS AUS AUS

217 54 63

1159 293 334

1422 1492 1585

1:22:01 1:10:01 1:08:39

5:27:08 5:47:47 5:38:40

4:08:54 4:08:34 4:38:31

11:08:05 11:17:02 11:37:17

LILIAN MOLESWORTH

1604

AUS

66

354

1624

1:22:44

5:56:21

4:15:56

11:43:22

TARRYN WHITMORE BEN STEELE LEE BOVA JOHN NELSON JUANITA ALLOTT RANDALL EVANS PETE HODGSON DANIEL RAKE

1609 1518 1614 1495 1610 1280 1470 1506

AUS AUS AUS AUS AUS AUS AUS AUS

70 236 86 249 89 252 253 265

367 1299 441 1398 458 1466 1474 1632

1658 1674 1824 1851 1858 1969 1989 2254

1:04:00 1:17:06 1:08:04 1:17:13 1:18:06 1:20:35 0:58:06 1:19:18

5:39:28 5:44:18 6:35:26 5:32:32 6:34:49 5:28:55 6:27:51 5:45:38

5:00:09 4:35:49 4:29:44 5:32:49 4:28:58 6:18:46 5:52:34 8:29:37

11:51:05 11:53:02 12:26:09 12:33:03 12:35:27 13:22:14 13:29:58 15:57:52

2018 Ironman world Championship Australian and New Zealand Age group results Name

BIB

AUS/ NZ

Div Rank

M/F Rank

Overall Rank

Swim

Bike

Run

Finish

Name

BIB

AUS/ NZ

Div Rank

M/F Rank

Overall Rank

Swim

Bike

Run

Finish

CAMPBELL HANSON MERV HUNGER ANDY VAUGHAN HEATH ECKERSLEY KAREN RASMUSSEN SERENA HAMMOND MEGAN ARTHUR 45-49 NICHLOAS BURT NATHAN TAYLOR IAN LACK SHANE RICHARDSON KELLY PHUAH HAMISH DEERY CRAIG SMITH SHANNON LUM SCOTT MARSH GARY KELLY BRAD KAYE JACINTA WORLAND MICHELLE BOYES STUART HARSLEY STEPHEN HILL JULIE HOWLE DEBRA NEIL PETER THAUS KELVIN SHORTTE DARREN KNIGHT JOCIE EVISON MEGAN GRAY WES THOMPSON FIONA LAWRENCE TRAVIS TEMME WENDY HOLT NIALL THOMPSON ANTON KAPEL PAUL FRANKS JOHNNY HAIG MICHELLE GEMMELL SAMUEL HEARD PAUL BROADLEY

1403 1474 1428 1398 1563 1548 1611

NZL NZL NZL NZL NZL NZL NZL

13 110 172 175 43 45 50

133 627 884 907 242 251 278

144 676 1002 1038 1370 1389 1454

0:55:37 1:04:43 1:09:04 0:56:04 1:07:55 1:26:44 1:10:45

4:37:39 4:56:55 4:47:40 4:48:06 5:46:13 5:23:18 5:25:15

3:27:07 3:43:38 4:22:37 4:36:08 3:55:40 4:05:25 4:26:46

9:06:00 9:56:05 10:25:29 10:28:36 11:01:21 11:02:43 11:11:32

1022 949 910 933 1190 894 944 1129 1130 987 907 1254 1173 902 981 1183 1247 950 941 1118 1237 1181 951 1209 1010 1207 1163 1117 1035 1109 1179 1110 1090

AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS

12 25 47 82 3 112 115 120 121 164 173 15 20 201 205 31 32 217 219 220 34 36 232 48 237 57 241 246 247 250 67 255 259

241 332 466 623 70 773 780 792 793 932 978 166 204 1099 1118 271 273 1180 1186 1189 286 298 1266 355 1312 400 1344 1382 1385 1402 482 1428 1449

263 360 499 672 784 856 863 877 879 1077 1135 1173 1272 1328 1355 1441 1447 1461 1468 1474 1478 1502 1612 1625 1693 1731 1752 1822 1827 1861 1903 1914 1941

1:00:29 1:00:26 1:02:28 1:07:01 1:06:40 1:13:14 1:07:16 1:04:31 1:08:28 1:12:17 1:14:23 1:03:23 1:08:29 1:09:35 1:10:37 1:04:21 1:08:57 1:02:55 1:05:23 1:24:22 1:01:11 1:03:21 1:05:26 1:09:19 1:04:37 1:20:08 1:17:25 1:13:46 1:17:13 1:24:39 1:15:47 1:18:41 1:23:12

4:50:50 4:47:42 4:54:53 4:46:03 5:10:23 5:13:16 4:55:10 5:02:36 4:58:34 5:01:11 5:07:11 5:28:14 5:30:55 5:11:38 5:20:22 5:54:16 5:34:54 5:03:42 5:45:32 5:44:08 5:45:03 5:38:09 5:04:17 5:46:03 5:15:30 6:25:10 5:52:08 5:23:00 6:06:08 5:50:06 6:12:27 5:51:42 5:44:55

3:20:01 3:33:51 3:37:31 3:55:56 3:42:01 3:39:08 4:03:44 3:59:42 3:57:49 4:05:25 4:08:10 4:04:51 4:04:13 4:20:54 4:16:09 4:03:53 4:10:36 4:57:39 4:10:42 3:54:10 4:21:24 4:28:47 5:25:57 4:38:06 5:23:44 4:10:44 4:46:49 5:32:10 4:47:48 5:05:39 5:11:00 5:28:22 5:43:56

9:19:49 9:28:43 9:40:52 9:55:55 10:05:19 10:13:49 10:14:10 10:15:07 10:15:11 10:31:21 10:37:33 10:41:55 10:50:18 10:55:58 10:58:57 11:10:19 11:11:07 11:12:52 11:14:30 11:15:04 11:15:30 11:19:29 11:41:53 11:43:24 11:56:04 12:04:39 12:09:00 12:25:46 12:27:01 12:36:35 12:51:58 12:56:09 13:07:15

ANDREW CHAFER CHRIS THOMPSON KERRY IRELAND CRAIG SCHEPIS RICHARD LANE BRETT FORSTER ROB LUTZ DARREN DILLON PAUL HILL ROBERT LOVERIDGE KERI HOUSTON DAVE MCLOUGHLAN DAVID BULLEN 55-59 PERRY NATION DEREK MACMINN DARRYL HARRIS RENE RUTZE JUNE WARD PAUL NIXON STEVE PILCHER NARELLE MCCLELLAND DAVID HAY DAVID BOYES GRAEME CHAMBERLAIN PETER BUCHAN RICKY MAY DENNIS RAFFERTY JOHN DICKSON STEVE JOYCE MARK BURKE SUE MCMASTER LEE-ANNE YOUNG PAUL HARRISON 60-64 BRIAN MCGOVERN JOHN HILL ALAN HARTLEY VINCENT TREMAINE MICHAEL DYE GARY ROSENGARTEN TONY KRIENING MATTHEW DAVIES ROSIE SPICER IAN CRAFTER PAM MORRIS BARB CARSON CHRISTINE SHOUKSMITH 65-69 TOMAS VALENA JON HOWSE GREG BROADLEY KEN RAE IAN MOSSENSON CATHERINE TULLOH TONY DALLINGER SUSIE BOYD BROWN ANN BONDY 70-74 ALLAN PITMAN ANNE GRUNDY MICHAEL BESSER 75-79 GEORGE HULSE WARREN HILL

733 836 852 789 757 743 765 657 613 764 827 668 104

AUS AUS AUS AUS AUS AUS AUS AUS NZL NZL NZL NZL NZL

162 41 55 190 196 204 206 --43 113 8 122 171

1376 453 509 1508 1559 1603 1625 --776 1113 244 1147 1409

1806 1847 1980 2055 2134 2208 2243 --859 1349 1378 1402 1873

1:26:16 1:26:51 1:13:44 1:29:59 1:26:15 1:13:50 1:32:22 --1:07:25 1:10:13 1:11:54 1:17:33 1:15:30

5:54:54 6:21:42 6:10:29 5:55:28 7:20:42 6:45:55 7:00:40 --5:08:05 5:14:10 5:37:49 5:15:02 5:49:08

4:50:40 4:31:47 5:49:02 6:22:36 5:33:38 7:02:53 6:55:23 --3:50:27 4:26:08 4:03:18 4:19:58 5:21:47

12:22:08 12:31:40 13:26:09 14:00:57 14:37:19 15:26:15 15:47:50 DNS 10:13:54 10:58:18 11:01:57 11:04:47 12:40:11

413 503 432 521 544 510 513

AUS AUS AUS AUS AUS AUS AUS

12 27 34 41 2 50 80

791 1004 1064 1109 239 1178 1294

874 1168 1267 1340 1364 1456 1663

1:01:06 1:07:04 1:01:52 1:13:55 1:16:12 1:11:35 1:13:36

5:02:43 5:12:33 5:14:57 5:13:01 5:46:38 5:10:52 5:39:48

4:02:07 4:10:00 4:22:43 4:21:47 3:50:11 4:38:59 4:49:13

10:14:58 10:41:29 10:50:03 10:57:19 11:00:54 11:11:48 11:51:52

RITA GARCIA

1240

AUS

80

612

2227

1:44:51

7:36:48

6:05:02

15:39:01

MARK JANSEN SHANE LEWIS REON PARK DEAN GALT ANTHONY COWAN JAMIE HUNT BRENDON VESTY KEVIN STANLEYHUNT DAVID MATTSON KATRINA WHAANGA PANKAJ PATEL 50-54 MAGNUS MICHELSSON ROB HILL ANGUS JOHN WIPPELL PAUL WORROLL GREG SPIERINGS PETER CARNE ROBIN WILSON JANE CRAWFORD SCOTT HYNDMAN JENNY HART JOANNE MCLAUGHLAN ANGELA CLARKE ANDREW CHARLES ADRIAN PEARCE LISA REDMOND

985 1125 1137 897 966 1043 1079

AUS AUS NZL NZL NZL NZL NZL

----2 34 45 78 108

----108 401 458 606 750

----118 432 491 651 826

----0:57:34 1:05:35 1:03:18 0:53:08 1:11:43

----4:33:45 4:49:04 4:59:44 5:10:18 4:28:46

----3:18:48 3:34:30 3:26:41 3:43:29 4:21:23

DNS DNS 9:01:21 9:35:51 9:40:04 9:53:39 10:10:38

1007

NZL

136

837

933

1:05:20

5:05:00

4:00:29

10:20:12

919 1216 1138

NZL NZL NZL

221 42 260

1196 328 1454

1485 1572 1950

1:05:29 1:08:50 1:48:52

5:25:50 5:41:19 6:02:07

4:34:27 4:33:22 5:06:33

11:16:21 11:35:13 13:13:03

707

AUS

9

386

417

0:51:56

5:07:51

3:27:33

9:34:34

614

AUS

42

772

855

1:12:46

5:08:32

3:44:41

10:13:44

645

AUS

50

810

897

1:00:35

5:07:55

3:58:46

10:16:57

688 679 600 686 823 702 824

AUS AUS AUS AUS AUS AUS AUS

56 58 74 83 6 111 10

869 889 958 991 217 1110 282

980 1009 1112 1150 1304 1343 1463

1:04:18 1:17:02 1:04:04 1:07:25 1:14:10 1:10:09 1:21:34

5:11:00 5:09:39 5:13:52 5:18:01 5:49:54 5:34:46 5:52:27

4:00:19 3:50:18 4:08:27 4:01:40 3:40:51 3:56:26 3:50:00

10:23:59 10:25:58 10:35:51 10:39:12 10:53:25 10:57:45 11:13:27

812

AUS

15

320

1553

1:11:01

5:25:54

4:46:51

11:30:50

804 602 777 840

AUS AUS AUS AUS

25 157 158 27

392 1334 1339 410

1714 1736 1745 1757

1:05:42 1:11:13 1:08:28 1:16:10

6:10:37 6:08:33 5:43:13 6:03:20

4:30:50 4:33:57 5:06:50 4:33:23

12:00:18 12:05:57 12:07:50 12:09:46

553

AUS

14

424

1795

1:21:13

5:49:00

4:57:56

12:20:13

461 396

AUS AUS

98 102

1406 1425

1867 1907

1:07:50 1:08:28

6:16:51 5:36:06

5:06:48 6:01:24

12:38:56 12:53:59

486

AUS

110

1460

1957

1:20:12

6:12:19

5:22:29

13:15:47

483 507 517 399 435 397 565 586 495

AUS AUS AUS NZL NZL NZL NZL NZL NZL

123 129 132 29 66 71 21 28 124

1606 1643 1656 1015 1225 1245 452 480 1610

2212 2273 2288 1190 1538 1575 1845 1900 2218

1:25:33 1:42:33 1:20:00 1:05:23 1:16:47 1:12:13 1:07:02 1:20:29 1:28:23

6:32:23 7:42:55 6:46:34 5:27:11 5:30:26 5:20:58 5:55:28 6:45:32 7:01:57

7:12:33 6:22:27 8:06:40 4:01:27 4:30:44 4:52:34 5:16:16 4:29:32 6:38:10

15:28:12 16:16:26 16:34:19 10:43:18 11:28:16 11:35:42 12:30:30 12:51:22 15:32:33

331 282 297 345 296 342 315 324 361 323 369 357

AUS AUS AUS AUS AUS AUS AUS AUS AUS AUS NZL NZL

9 10 14 19 32 41 42 48 18 70 23 26

1001 1032 1166 1218 1310 1384 1397 1455 524 1640 544 551

1164 1218 1435 1527 1690 1825 1850 1951 2009 2270 2041 2067

1:22:04 1:08:30 1:17:46 1:14:13 1:09:40 1:16:58 1:13:44 1:15:15 1:30:59 2:01:01 1:42:48 1:36:54

5:29:46 5:12:13 5:24:50 5:27:43 6:01:29 6:19:11 5:59:24 6:13:30 6:01:42 7:30:48 6:29:36 6:49:24

3:40:53 4:15:10 4:19:21 4:31:42 4:31:54 4:32:56 5:04:16 5:33:16 5:50:29 6:23:07 5:26:43 5:28:49

10:41:11 10:46:32 11:09:59 11:25:40 11:55:20 12:26:18 12:31:56 13:13:50 13:39:23 16:12:00 13:54:46 14:06:03

372

NZL

29

572

2118

1:26:25

6:50:02

5:59:54

14:31:59

204 223 219 242 199 261 220 264 263

AUS AUS AUS AUS AUS AUS NZL NZL NZL

4 14 17 21 ----28 9 18

1270 1431 1445 1486 ----1513 596 628

1623 1920 1936 2010 ----2062 2183 2262

1:21:56 1:08:52 1:13:36 1:14:05 --1:29:49 1:30:49 1:37:52 1:38:43

5:51:34 6:09:07 6:03:26 6:44:20 ----6:35:00 7:32:53 7:33:19

4:21:07 5:25:07 5:37:28 5:26:08 ----5:43:28 5:33:50 6:32:43

11:43:21 12:57:38 13:05:30 13:39:57 DNS DNF 14:03:49 15:09:25 16:02:49

175 190 151

AUS AUS AUS

3 3 30

1396 578 1653

1849 2141 2284

1:17:17 1:30:36 2:02:17

6:21:28 7:09:16 7:48:45

4:45:56 5:48:02 6:20:49

12:31:51 14:42:42 16:31:37

133 131

AUS NZL

7 ---

1633 ---

2258 ---

1:53:38 ---

7:21:24 ---

6:20:38 ---

16:00:26 DNS

* Results from Ironman.com as of 15/10/18 Australian Triathlete |

33

Five minutes witH...

Tapp Emily

Name: Emily Tapp Age: 27 Years in triathlon: 3 Distance: (ITU/Long course): Sprint

ground?

What’s you sporting back

Name a hidden talent...

called Australian horse sport I used to compete in an competing in 2011 and ilst wh nt ide acc my Campdrafting, I had in 2015. then began Paratriathlon

I love to bake sweets especially anything chocolate and birthday related!

thlon?

How did you start in triad medal in the

nted an Olympic gol My mum has always wa Rio Paratriathlon, the 2016 rted sta I e tim the al family. At so I met with our nation g chin roa app t fas re Paralympics we me to a training ted invi y the and 4 201 manager in August of for the first time. I ffed me into a wetsuit camp in November, stu e! tim the at s wa T1 or T2 didn’t even know what

you give What piece of advice would to aspiring triathletes? g. Also, be ally important as trainin Nutrition and rest is equ ping! slee or g shin wa , ring showe prepared to forever be

© ITU Media /Ja nos

M.Schmidt

If not triathlon?

Athletics; 5km and marathon.

le ost memorab m r u o y n e e b What has rience so far? ing the racing expe ships 2017 in Rotterdamm. Iedwasintolead a n, I slam champion t The world lap of the ru ve a TO pu the second I had to ha r. on ai d ch an k ce ac on ra tr w y d m an of t g in fell ou d runn fence and r, I continue to my chai me back in e. ut in over a m the race by

f choice?

r drink o u o y ’s t a h W

tea or a een? Green here in betw

© ITU Media/Delly Carr

34

| Australian Triathlete

/somew Coffee/tea oothie. banana sm

#prolyfe

@e_tapp1

A guilty pleasure?

Chocolate, Messina ice cream, and shopping at Lululemon?

urite What’s your facivong meal? pre training/ra s pre Glucose jelly bean

na pre race.

training and bana

race rituals?

What are your preonly for race week so I have a

rld. ” body wash mpeting in the wo I use Radox “uplift of where I am co s les ard reg t en familiar sc

© ITU Media/Delly Carr

What’s your next big goal?

Tokyo 2020 Paralympics for triat hlon

.

Bucket list race…

An invitation to Super League. I would love to try the racing format, or having a para mixed team relay with each athlete doing an individual leg (I would definitely have dibs on the run).

Favourite way to recover?

Compression arms, massage and

watching Friends.

Who’s an athlete you admire?

Eliud Kipchoge, his belief that no human is limited and the power of his mind.

I have full belief. He will be the person to break 2 hours for a mara thon.

Australian Triathlete |

35

Heather

wurtele The Quiet Achiever

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 / AT / g e t t y i m a g e s

J

ack and I were fresh off the plane from London; Heather had landed simultaneously from Canada via Amsterdam. We met at Cape Town International arrivals hall - two bikes, three cases, three pieces of hand luggage, a pram and a car seat abound.

Simultaneous travel, simultaneous landing, our coincidental organisation had worked out well despite our lack of planning, communication or strategy.

Heather is naturally laid back and measured, I have evolved the same temperament acci-dentally while looking after a nine-month-old, training for a comeback, travelling the world and balancing an emerging sports writing career.

36

| Australian Triathlete

Different paths for sure, same arrival point.

I know Heather well but my first words are tied, unconsidered and in all likelihood annoying, “Wow you’re so tall!” I’ll excuse myself - I haven’t slept for 26-hours and am lugging around a hyperactive baby. But really, how annoying. I know better than to comment on someone’s physical being be-fore anything else - I have spent a lifetime in sport being judged on just that.

Uncool, Swallow.

At 6ft-2” tall, as Heather is she is also one of the most consistent and accomplished Ironman 70.3 athletes on the circuit with no less than three Ironman 70.3 World podiums to her name.

Six-time Ironman Champion and twice Ironman 70.3 St. George Champion, Heather is versatile, adaptable and talented, but she has a ‘thing’ about her height, a point to prove, and a myth to abrogate.

It all began back in 2006, when Heather, then working full-time for Canada’s Department of Natural Resources, unexpectedly beat former Ironman World Champion, Lori Bowden to the finish line at the Canadian Long Course Championships.

Surprised and inspired by that achievement the Wurtele’s made the huge decision to attempt to become professional triathletes. They launched their, “all-in”, together. They quit their jobs, sold up their lives and bought an RV, from which they

© ITU Media/Wagner Araujo

Seasoned pro: After starting her career in 2006, Heather has had numerous success’ and titles to her name such as finishing third at the ITU Long Course World Champs, 2017.

began racing for their living, driving race-to-race and campsite-to-campsite.

Romanticism of a lifestyle rarely guarantees any success at actually living it, but the Wurtele’s were adept at planning and investing in their own success.

With a thought to optimising her chances of success, Heather approached Canadian Ironman World Champ Peter Reid, who had just set up a coaching business, and asked if he would coach her. They tried working together but Reid ended the relationship before it ever really launched.

Heather took the rejection personally…

“Wow, Peter Reid doesn’t think that I have what it takes to be a successful triathlete.”

On close evaluation of the split, Heather found it difficult to cite much reason behind his opinion, other than her body shape, extraordinary as it was to long distance triathlon. She had already won races, had shown thorough commitment and thus it became difficult not to look

past her height as an influencer in Reid’s decision.

“Looking back, I can see that it was super hard to relate to a ridiculously keen, but totally green newbie - it was sort of like casting pearls before swine. He knew so much but I didn’t

Screw you man! I’ll show you I have what it takes.

— Heather Wurtele Australian Triathlete |

37

Heather Wurtele

have enough experience to be able to absorb it. Also, I didn’t know it at the time, but he was just totally over triathlon altogether and struggling to come to terms with removing himself from that whole space. It was easy to confuse this disinterest (not wanting to re-spond to my too long emails etc.) with a lack of belief in me personally. Anyway, this whole thing left me feeling a bit like, ‘Screw you man! I’ll show you I have what it takes’ that prob-ably did help drive me in the early days of my career. I mean, I was still working full-time then - it is

38

| Australian Triathlete

interesting how things like this can end up being motivators.”

Twelve years on and Heather has no point to prove to anyone, her success in this sport is evident for all to see. Her quest to win a World Championship title, after so many runner-up positions, is what sees her landing on my doorstep and welcoming her into my home in the week prior to the Ironman 70.3 World Championships. Canada is 20 hours of flight time from South Africa, 48 hours of total travel. The week was about time acclimatisation and travel recovery. It also may have turned out to be an

effective method of contraception for the Wurtele’s - although Heather protests her fondness for the teething, clingy Jack that was with us for that brief week in August.

If there is one common thread about the eclectic happenings living in South Africa throws up then it is to expect the unexpected, and Heather’s visit was no different. In the midst of the famous water crisis of Cape Town, August threw up some of the highest rainfall in recent winter history. We had snow capped mountaintops, even hail. There is no other way to describe the warmth of our

Heather Wurtele © Korupt Vision

Left & above: Heather finished 11th at the recent Ironman 70.3 World Championships in South Africa, 2018 in a time of 04:18:47.

Heather on the 2018 Ironman 70.3 World Championships

© Korupt Vision

home other than absolutely Baltic. I could not even offer the warmth of the fire given the combination of a lack of a fireguard and Jack’s calamitous new crawling. On the positive side I felt it probably good practice for Heather’s preparations for Ironman Wales.

“The first day was really pleasant because it was fresh air and I’d come from smokey BC [British Columbia has been suffering horrendous forest fires this summer] but then it dete-riorated so it’s been damn right unpleasant really! The hail was quite spectacular, even for me, a Canadian.”

Despite the cold, and the damp, and the power cuts (yes, it got even worse!) that ensued it felt very natural to host another professional athlete. Different creatures in personality and situation but pro-fessional athletes live incredibly similarly the world over. We eat, we sleep; train and we rest. It’s a very simple, somewhat selfish existence, which leaves little time for much else in terms of experi-ence. Our needs are quite particular; blenders, turbo’s, Wi-Fi, pool times and bike tools, and James and the Cunnama home could happily provide all of these.

Towards the end of her stay I sat down with Heather to gather her thoughts on all things triathlon. This was a different kind of interview - one rarely gets the luxury of nightly talks and discussions with their interviewees, and to document those private conversations seems wrong. T hus we have gone factual. I ask an opinion; Heather gives it.

So, here I present ‘Heather on…’ a snappy, informative insight into Heather Wurtele:

“I’ve always believed I have every chance to get on the podium, if not to win the race. The way Daniela is performing at the moment, you would have to think for her not to win she would have to have an off day. But, regardless, at the very least it will be a hardy battle for the top places. On the day, I just want that feeling of knowing I can push my body as hard as I can.

Come what may, I will be happy with that. I want to be able to make myself hurt because sometimes the body doesn’t cooperate and you can’t get to that place that you need to, to excel.”

On the Kona opt out “For me that race is so challenging in terms of the heat and humidity, and I’ve invested so much energy in the past, to finish just outside the top 10 and not make any money. I really think that it’s overrated as a race in terms of other superb events out there and how much attention is paid to it when, at

I’ve always believed I have every chance to get on the podium, if not to win the race.

— Heather Wurtele Australian Triathlete |

39

Heather Wurtele

the end of the day really, only who wins it, ever matters. I’ve been happy to do some other races and enter more Ironman’s again and we will see how they go to decide if I bother to take the Kona place again.”

On future Kona attempts “It’s not a definite, no, for the future but it’s been nice to change my focus for a while.”

40

| Australian Triathlete

On sponsorship in professional triathlon “In talking to a lot of people it seems like sponsorship is trickier across the board. People have less money and they are changing their sponsorship priorities. I’m still hopeful that professional triathlon and Ironman can do something better to cover the races and give Pros more exposure; to make us more valuable to our sponsors,

but it’s increasingly be-coming your own personal social media story. I appreciate that value but it’s super tiring to do all the time when you’re training, especially when your partner is also racing - that’s an added challenge.”

On drugs in triathlon “I’ve definitely become more cynical the longer I am in the sport. You stop idolising people on a given performance

Heather Wurtele

© Tom Pennington_Getty Images for IRONMAN

On being tall

© AT

- if something seems ‘out of this world’ then it most probably is I guess. I feel that people that have been classy racers and preserved, and put a lot of work in over a number of years - that’s who I look to and am impressed by. I look at Trevor - he works so hard and has been on so many podiums - top fives and top 10s - but doesn’t necessarily get the recognition he deserves. That’s not easy to execute over and over again.”

‘Like anything you are sort of yourself so being tall is not something you think about until you see someone you haven’t seen in a while or you realise you’re towering over your group.

Then it’s like, ‘Oh yeah, I’m tall’. I like that a lot of other tall women sort of come up and are inspired by me that I can be fast. That makes me feel good.”

Heather Wurtele in a nutshell intelligent, literate, consistent. Most definitely tall.

Heather is a thinking athlete and one that possibly shies away from the limelight while quietly ac-cumulating results in the profession she loves. There are definitely some frustrations in her psyche. Kona represents a huge failure to her for the five attempts she has given it and that must, in most part, be attributed to the climate there, her height, sweat rate and preference for the cold, making that kind of race difficult to crack. While the Ironman World Championships remain in Kona it is a barrier in the way of many a champion athlete. All other sports roam their world events, Kona being the exception due to the myth, the history and the commodity it has become for the Ironman brand. Maybe one day it will be cold in Kona. We can all hope.

I’ll leave you with a funny antidote; the swimmer in me always being jealous of height and natural grace. During her stay Heather and I went in search of warm clothes at the mall. Heather was du-bious, not one for shopping, but very much in need. Conversely, I am an expert shopper.

Profes-sional, some might say.

(left) Kona: Heather believes the Ironman World Championships is overated in terms of other superb events out there.

(Above) Standing tall: Heather’s height at 6 ft 2 in (1.88 m) certainly enables he to stand out in the crowd, never mind how it looks on top of the podium.

Heather on shopping with Jodie “What was amazing to me is how you just buy things without trying them on, knowing that they will fit - I was just dropped-jaw in wonder about that!

That’s never happened to me in my life!”

It’s true; it’s a unique skill I have nurtured over many years of fluctuating size and experimentation. Look in the mirror; size 27 bottoms, size 10 tops today.

What can I say? Sometimes it pays to be a stumpy, straight up and down kind of girl… But I’d take her legs any day of the week.

Australian Triathlete |

41

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6

Resistance Levels

| Australian Triathlete

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INTEGRATED MIPS PROGRESSIVE LAYERING FLOAT FIT RACE INTEGRATED REFLECTIVITY (GHOST SKU) SWEAT GUIDE NO-TWIST TRI-GLIDES X-STATIC PADDING WEIGHT: 263 GRAMS (CE) / 305 GRAMS (CPSC)

RRP: $329.95 (reflective ghost $339.95) www.cassons.com.au

TechnoGym SkillTools MOBILITY STICK The Mobility Stick is a dual-purpose training tool. It can be used as a stretching aid to improve mobility and can also serve as a strength-training aid. It is the same length and has the same markings as a standard barbell so it can be used to practice weightlifting technique

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Bell Z20 Mips Applying everything learnt about impacts over 60 years of helmet testing, and added amazing fit and adjustability, balanced ventilation, weight and aerodynamics, simply put, this is the most advanced road helmet Bell has ever produced.

TechnoGym SkillTools FOAM ROLLER The Foam Roller has variable stiffness to relieve muscle tension in a personalized way. The foam is more firm in the centre and softer at the edges, providing variable stimulation.

RRP: $143.00 www.technogym.com/au/

WYN Republic THE LUCIO Collection

The Luceo collection is said to be the ‘next level’ in WYN republic performance apparel. Pronounced lu.ke.o, meaning shine or illuminate, their Luceo items bring light to the details of exquisitely executed cycling and triathlon apparel.

Throughout 2019 and 2020, WYN will add piece-by-perfectly-curatedpieces to this standout collection.

The Luceo Bib Shorts The Luceo bib shorts are the cornerstone piece of the Luceo collection. The sleek and artful construction will appeal to the seasoned bib short connoisseur. Luceo bibs move beyond the need for side panels, cuffs, and extra seams into truly lux territory.

Features: -- All Italian 200 gsm pre-dyed textiles -- Compressive leg design with muscle support for intense exercise -- Silicone injected gripper at leg hem for superior comfort and gripping -- Precision laser-cut leg openings -- German premium glossy heat logos -- EIT triple density Italian Tour HP chamois -- Reflective strips on back for safety RRP: $289 wynrepublic.com.au

SKIPPER Collection Jersey Designed to pair with WYN Republic Luceo bib shorts, the SKIPPER jerseys offer a twist on traditional stripes with an intriguing fade from top to bottom.

In SKIPPER, WYN also introduces another new WYN republic distinctive feature: the heat-bonded hem and pockets. Replacing traditional stitching, the heat-bonded hem offers a clean, crisp look that style-focused riders will appreciate.

Features: -- NEW heat-bonded hem and rear pockets -- Same fit as the WYN Pro jersey with upgraded details -- Lightweight and silky -- Italian performance fabrics and ink -- Highly breathable and flexible -- Signature WYN Republic Pro cut with extended sleeve -- YKK zipper -- Silver reflective safety logos on chest and back pocket -- Mesh underarms and side panels for ventilation RRP: $149 wynrepublic.com.au

OGIO ONU 2.0

Hiplok Z-LOK COMBO Another innovative step forward for on the move security. Z LOK COMBO offers the same ground breaking lightweight, adjustable zip like tie design as the original Z LOK but with the added benefits of a larger locking circumference and reset-able 3 digit combination mechanism. A cutting edge concept in security with a multitude of applications

Features: -- Specifically designed for the athlete and professional on the go, the wheeled ONU-20 features a multitude of compartments to organize your gear and doubles as a great weekend travel bag.

-- Multiple easy access compartments featuring separate ventilated wet/dry or shoe area -- Internal padded laptop or tablet sleeve -- Full size, expandable water bottle pocket -- Smooth ride, in-line oversized wheels -- Sturdy dual telescopic handle -- Standing base allows the bag to stand upright -- Ideal carry on size -- 52cm H x 33cm W x 25cm D + 28.5 L + 2.4 Kg

RRP $29.95 AUD ilikeyourbike-shop.com

RRP: $169.95 www.cassons.com.au Australian Triathlete |

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tech talk Product Spotlight

Brand/Product: LIV EnviLiv Advanced Pro Disc

EnviLiv Disc Liv’s All-New Aero Road Bike

B

uilt to go faster, EnviLiv delivers an Advanced-grade composite frame where stiffness is the number one priority. With highly aerodynamic tubing and aggressive positioning, maximum power transfer on this machine propels you faster than ever before. Extraordinary fork lateral stiffness and the unrivlaled stopping power of aerodynamic disc brakes stack up for precise cornering control and stability.

Liv’s 3F-designed frame aims to give women their optimal weapon with an unbeatable forward force. An integrated aero handlebar and stem, tubeless wheel system with 28C ytre clearance, and aero tubing features will punch through rolling hills, literally slice through the wind, and sprint ahead of the pack.

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Key Performance Factors • Best Aero Road Bike: Realised by cutting edge tube shaping and a geometry that adds comfort and power to an aerodynamic body position.

• All-Speed Control: Whether you’re cornering in the middle of an aggressive peloton or navigating a winding road in traffic, the fork lateral stiffness and disc brakes offer the kind of control that frees your head to stay in the zone.

• Uncompromised Stiffness: The high-speed efficiency is next to none for the strongest of sprinters, with a power transfer that is emphasised by the aero build.

Features • Integrated Aerodynamic Cockpit for maximum stiffness and minimum air resistance • Racing Geometry built for women • A perfect fit across all sizes with LivRight Sizing Philosophy • Hydraulic disc brakes for increased stopping power and optimal braking in variable terrain and weather • RideSense equipped• High-performance Giant wheelset for leading efficiency • Giant High Performance Tubeless Wheel System, 42 mm front rims and 65 mm rear rims • Internal Seatpost Clamp for confident clamping with aesthetic appeal

To find our more and find a stockist near you, head to www.liv-cycling.com

EnviLiv Adv Pro 0 Disc Frame: Advanced grade composite, 12mm thru-axle (sizes: XS, S, M) Fork: Advanced grade composite, full composite OverDrive 2 steerer, 12mm thru axle Shifters: Shimano Ultegra Di2, 22sp Crankset: Shimano Ultegra with Power Pro, 36-52T Colours: Black/Iris

Price: $6,799

EnviLiv Adv Pro 1 Disc Frame: Advanced grade composite, 12mm thru-axle (sizes: XS, S, M) Fork: Advanced grade composite, full composite OverDrive 2 steerer, 12mm thru axle Shifters: Shimano Ultegra 22sp Crankset: Shimano Ultegra 36-52T Colours: Chameleon Blue/Pink/Blue

Price: $5,499

Australian Triathlete |

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tech talk Road Test

Product Tested: Wahoo KICKR

WAHOO Climb and Kickr – Gen4 text by The test lab | photography by Wahoo and the test lab

T

he Wahoo Climb is now available to the public, and it just might be the piece of training equipment you never knew you needed.

Well, let me qualify that statement.

If you already own a Generation 3 or 4 Wahoo Kickr or Snap and you do a good amount of indoor training, then the Climb could well be the piece of equipment you never knew you needed. However if you

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own a Tacx, Elite, Jet Black or any other number of smart trainers, for now, you’re out of luck. This is because only the Wahoo models will allow the bike to pivot at the rear dropouts without damage.

Now, to look at this giant, awkward, looking contraption, it’s hard to see how it can help to transform your indoor riding experience. After all, its sole purpose is to make your bike go up and down. It is a virtual gradient simulator that replaces

your front wheel and replicates the terrain you are riding over in virtual riding worlds such as Zwift and FulGaz. There is not a lot to this tower.

While the Wahoo Climb is quite a big piece of equipment, the very nature of the Climb makes it quite a simple training tool.

Essentially, you have a tower with a heavy-duty motor inside (which we are reliably told can support the load of a small car) that raises the front of your bike

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 a maximum gradient of 20º and can drop it to a minimum gradient of -10º.

The motor runs a belt drive, and that’s how the fork mount moves up and down.

Somehow the design works in perfect balance with a, slightly curved, weighted base to keep everything grounded and rolling with the bike as it tilts up and down.

Smartly Wahoo has included some interchangeable axle caps to allow for both quick release and thru axle hubs. Just find a safe place to keep them as we managed to miss place the ones we weren’t using in about 5 min.

Getting started is beyond simple.

Just plug the unit in and so long as you have a compatible Kickr or Kickr Snap the Climb pairs up within seconds. It is that easy. From there it’s all automatic.

However, if for some reason, you wish to operate the incline or decline manually, you can do so via a wired remote control that sits in the top of the Climb.

We jumped straight onto Zwift and put the Climb through its paces. Having been riding Zwift for well over a year now, the experience of the Climb was, at first, quite odd. However, you quickly adjust to it the little idiosyncrasies of the unit. The subtle whir of the motor and the minor adjustments as the gradient changes quickly become so normal as to be almost unnoticeable. What is noticeable is the enhanced realism when hitting climbs and descents. You legitimately feel as though you are climbing Alpe de’Zwift as your bike tilts further skyward the steeper it gets and levels out as the gradient softens.

More importantly, you recruit and engage all the muscles you would be using if you

were outdoors in the hills rather than sitting on a level plain as you would with normal indoor training. What we also noticed was how much more comfortable riding indoors is when using the Climb.

You simply don’t get locked into the one position on your saddle. By changing gradient all the time, you are also moving around in your saddle and changing your weight distribution. It makes long indoor rides so much more enjoyable, and if it’s more comfortable and more enjoyable you push yourself harder and get more out of your sessions. It was also great to see that the Climb performed equally as well if you were standing, sprinting and riding seated.

It just kept purring along.

If you like using Zwift and generally use the ‘in-house’ Workout sessions, then you won’t get much use out of the Climb as it only works when you are free riding or participating in a race. Zwift says this is because in Workout mode Zwift smooths out the gradient because if you hit a hill while you are meant to be recovering it ruins the session. For us, this was only a minor frustration as we usually do our sessions or race on Zwift and our experience was only enhanced in these cases.

For a product that looks odd, only goes up or down and comes in at a whopping $750aud, it quickly became indispensable for our indoor riding.

Who knew you needed an indoor virtual gradient simulator? Of course, as we mentioned earlier, you do need to have either a 2017 or newer Wahoo Kickr or Snap to use the Climb. Luckily when we tested the Climb, we were also supplied with a latest, hot of the boat, Kickr. The

It is a virtual gradient simulator that replaces your front wheel and replicates the terrain you are riding over in virtual riding worlds such as Zwift — The Test Lab and FulGaz.

Next level: Transform your indoor riding experience.

Generation 4 Kickr or Kickr 2018, as it’s officially known, comes out only a year after the release of the Gen 3 that superseded the Gen 2 less than a year earlier than that. This shows how quickly Wahoo moves in regards to the technology it’s developing and all the while keeping the unit at the same price point as previous models, being AUD 1600.

Now the changes from the Gen 2 to the Gen 3 were relatively minor, with the 3 having better compatibility with thru axle options, better clearance for disc brakes and also making it compatible with the above mentioned Kickr climb. The gen 4, however, has more significant changes that in our opinion make it worth the upgrade, which most notably comes with the fact that the new Kickr is virtually silent …as in almost no sound …super quiet.

Yep, that’s correct, as the only noise that comes from the unit will be that of your drivetrain and the sound of the free hub when freewheeling. The reason this is possible is surprisingly simple, a new belt design along with the belt housing being revamped to eliminate the echo that was creating noise as the belt spun around.

You’ll see on the latest version that the inside of the belt housing is now hollow, compared to previous iterations. In doing this Wahoo has addressed one of the key complaints consumers had concerning this trainer versus some other high-end units like the Tacx Neo, which retails for Australian Triathlete |

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tech talk Road Test

Product Tested: Wahoo KICKR

Photo: © xxxxxxxx

The great indoors: The boys at ‘The Test lab’ experincing the joys of outdoor riding, indoors, with the New Gen, Wahoo Climb and Kickr to the test.

several hundred dollars more. Having ridden many km’s on the previous versions, we can testify this does make a big difference to the experience of indoor sessions. Without the extra noise coming from the rear triangle, the sound of Zwift or the Netflix episode can be heard clearly, making it easier to concentrate on what you want to hear without being drowned out by the background whine.

As well as a reduction in decibels that came from the older versions, Wahoo has also made the flywheel significantly heavier, up to 16lb from 12.5lb, which Wahoo believe give the user a better, more realistic “road feel”. Now, in reality, it’s pretty difficult to discern a massive difference in the feel of the flywheel, which surprised us given the extra 20% addition of weight. We think that it’s most likely noticeable when making bigger

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changes to your power output, by creating more inertia to push against simulating the better feel. As a result, the whole unit is also heavier in comparison, but we have found that once we have a spot for our trainers, they generally don’t move anyway. We’ll take the extra few kilos for a better riding experience any day.

Also new for the Gen 4 is a higher maximum wattage - up to 2200W from 2000W. This update will likely only affect a select few as we had never got with a several hundred watts (actually a lot more) of the previous maximum, and likely only track sprinters could nudge those numbers on the trainer. The maximum gradient that can be simulated remains at a very steep 20% and the accuracy remains constant at +/-2%. This Kickr is also compatible with soon to be released Kickr Headwind to further enhance the

feeling of being outdoors. Hopefully, we’ll get our hands on one of those soon to review too.

All in all the 2018 offering is, without doubt, a great improvement, arguably making it the best value for money trainer amongst the high-end models today. The Gen 4 does it all from its ease of use, the ultra-robust design and high-performance feel, you really can’t go wrong whether you’re a track sprinter hitting the 2000+ Watts or the beginner who wants a great road type experience. Paired with the Kickr climb, the days of mind-numbing (and butt-numbing) indoor sessions are almost a thing of the past.

tech talk save/spend/splurge Save

$11.50

Zeffz Fluro Is Euro - Pink Dynamic high-performance materials are said to be the benchmark of Zeffz socks. The latest premium performance fibre technologies allow Zeffz to create that magic blend that is said to distinguish itself from the highest of today’s modern brands. Technologies derived from the high-end sporting and fashion world allow Zeffz to create collections that perform in real time whether you are racing to win the Tour de France or simply rolling down the road to grab a coffee.

Stretch and recovery is a key element of Zeffz, which refers to the extent to which the fibre returns to its original shape after being stretched to its maximum zeffz.com.au

Spend Sporcks Passo Rolle Purple A double fibre performance sock with a 6” cuff offering exceptional breathability and comfort.

Composition: 14% Nylon, 15% Elastane, 29% Lycra, 42% Meryl® Made and designed in Spain. sporcks.com Available at: velodepot.com.au

$26.00

Splurge FYF Cycling Apparel Flamboyance Socks - Blue Slip into a little freedom Taking everything that’s awesome from their jerseys and cramming them into a range of 6” socks to finish off your flamboyance in style. fyfcycling.com

$29.95

Product: Cycling Socks

Camino Vector Cycling Socks – White Fabric Composition: Cotton/ Nylon Blend with Spandex The Flash Cycling Sock, is a super comfortable and supportive sock, featuring mesh panelling across the top of foot for extra breathability -- 7” high cuff -- Upper foot mesh panelling for breathability -- S/M - AU I UK MENS 4-8 /US MENS 5-9 -- M/L - AU I UK MENS 7-11/US MENS 8-12 caminoapparel.com

$19.95

Wyn Republic Men’s Bandwidth Socks -- Lightweight sweat-wicking and friction minimising yarns -- Targeted compression zones engineered to enhance your run or ride -- Non-slip forefoot pad for effective power transfer on the bike and run -- Vented forefoot cooling zone -- 18 cm (7 in) cuff height -- Made in the USA -- One-size fits most men wynrepublic.com.au

$24.00

Pedla Spinners/Pistachio Socks The Pedla - Spinners sock is a constructed from a core-spun COOLMAX fabric containing unsurpassed moisture management and LYCRA sport stability.

Using the latest in knitting machines, the sock is specifically engineered so that the COOLMAX fabric is constructed internally providing superior moisture control, while a 3X PLY nylon is externally used for added strength and durability. thepedla.com

$28.00

Australian Triathlete |

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Sirius

M US I N GS

Dealing with Adversity text by siri lindley | photography courtesy siri lindley

I

always speak about how powerful it is to change your experience of life by choosing what to focus on, the meaning you give it, and what you do about it. For example, at the World Championships in 2001 I came out of the water in near last place. Now, up until this day, that horrible swim would mean: “My race is over!� But on that day, I decided to change the meaning of that

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bad swim. I was in the form of my life and decided that it would be a great opportunity to just go as hard as I could and see how close I could get to the front of the race. So, instead of focusing on how bad the swim was, and how that has always led to dismal finishes, I decided to focus on this being a great opportunity to see what I am made of.

To see how hard I can push, and to see how close I could get to the front.

Instead of just going through the motions, resigned to the fact that my bad swim put me out of contention for the win, I decided to go harder than ever before.

To see what I can accomplish when I lay everything I have out on the course with no expectation. I did just that and suddenly, I caught the fifth pack, then the fourth, and then the third pack and by the last lap I had reached the front of the race.

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. teamsiriustriclub.com / sirilindley.com

Siri Lindley Wow, I couldn’t believe I was able to do that after such a hard swim and I loved it!

With adrenaline pulsating through my blood I got off the bike and ran for my life, and finished that day two-minutes ahead of any other competitor. And I won the World Championship!

Some of your greatest victories will come when you have overcome adversity.

When you take something bad and change the meaning you give it. Focus on something that empowers you, rather than what disempowers you, and do something productive, something positive, something that allows you to grow and make progress and succeed through

persistence. You see - adversity is a necessary part of achieving greatness. It is in facing difficulty, persevering through the struggle that we learn the lessons that move us closer to achieving our goals.

What stands in the way, becomes the way!

Obstacles are inevitable. How you handle them is what can change your entire game of life. It is your response to adversity that matters. When you learn to persevere despite the adversity, you truly are able to discover your great strength within. You discover that oftentimes in life it is in overcoming adversity that we are rewarded with our greatest victories.

Some of your greatest victories will come when you have overcome — Siri Lindley adversity.

So, next time you are faced with difficulties, or struggle, how about you too change the meaning of it. Instead of a problem, look at it as an opportunity.

An opportunity to stretch yourself, make a better decision, to learn and to grow.

To achieve your greatest goals, you must overcome difficulties. You must be willing to fail. When we fail we learn. We then can change our approach and find another way. This takes us to all new levels of performance.

Fear drives us all to test our limits and to pursue your dreams with even more energy and more purpose. To be afraid, but to do it anyway, that is courage.

Take on every experience, taking fear by the hand, being ready for anything. Accept that obstacles are a part of life. Embrace them as the opportunity that they are an opportunity to stretch yourself, to grow and learn.

Each obstacle becomes a stepping stone, once you persevere through it, to your ultimate success. Be strong, be confident and always be brave!

Siri â˜ş

@siri.lindley.3 @SELTS @sirilindley

Australian Triathlete |

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SEXTON’S Scribble...

Brendan Sexton

Brains vs Brawn The balance between intelligent and “smash it out” triathlon text by Brendan Sexton p h o t o g r a p h y b y T o m P e n n i n g t o n / G e t t y I m a g e s f o r I RONMAN

A

lot of what I write about comes via a process that begins with what I observe as a triathlon coach - observer and supporter in the present - and then I relate it back to my experiences as an athlete. Usually, my subject matter is thoughts I never considered as an athlete, or it is something I had once pondered, but now, with the magic combination of time and hindsight, I have a much stronger grasp of the sport and view it in a much broader perspective. But this subject is different – it’s a pool of contemplation that I still float upon and sink beneath, wallow in its shallows and plunge in its depths. It’s a conceptual conflict that frustrates every rational cell within me and provides me with endless internalised entertainment. It is a difficult yet simple balance of brains vs. brawn in triathlon.

For the most part, triathlon is an endurance sport. Even the recent rise of shorter relay events, one athlete will race for at least 20 minutes, which is hardly an all-out sprint (despite the misleading title of the race distance that would have outsiders believe it is precisely that). It is

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also an individual sport. No teammates and no direct “mano a mano” opposition so you could argue that tactics are less of a factor to success than simply getting from start to finish as fast as your body will carry you. The majority of triathletes compete in non-drafting events. The primary basis of this competition, despite vying against others on the course, is an individual time trial of swim, cycle and run. It’s a race against the clock where an athlete will find their physical limit that they can maintain over the competition distance, put their head down and hold that effort to the finish line. In draft legal triathlon the name of the game is to work your strong disciplines to damage your opposition and try to survive your weaker disciplines – straight out brutal warfare on the racecourse.

Obviously, even when I describe a purely brawn based sport to you like I just have – there are already holes that spring leaks of a need for brains. Even the most barbaric army requires tactics in “warfare”.

How you inflict damage on opponents in a draft legal tri can take many forms and will require a certain level of observation, judgement and timing. Even in the purest

Smarts or power?: There is no right or wrong answer, it’s just in the way you go about it!

Brendan Sexton After a failed Teenage Mutant Ninja Turtle career and a successful stint as a professional triathlete, Brendan now does his best to help other people and anthropomorphic amniotes achieve their athletic dreams. brendansexton.com.au @kung_fu_sexton

time trial triathlon, an athlete will need experience and knowledge of their body and the environment to gauge what their limit is on the day, and to know how long they can sustain the effort. So, you need both brains and brawn in tri. But how much of each, for who and when?

Let’s start with the ‘who’.

The reason a person participates in triathlon will often have a large impact on the Brains-Brawn ratio of their experience.

Tri newbies will usually be most concerned with just surviving one, two or all three of the legs of a triathlon, so the focus will often turn to their physicality.

Preparation will consist of the basics of swimming, cycling and running, and improving through basic physical conditioning. Then there are the newly

hooked – they’ve done a few events, enjoyed the experience of improving and the community, and have started to notice what those around them are doing. The triathlon-specific clothes, the training and, of course, the bikes. These athletes are now identifying their bigger weaknesses and, through observation and conversation are forming ideas on how to develop these areas. This is where we see a divergence in how different athletes approach their continued improvement.

At this point, you can ask an athlete what their motivation to participate in triathlon is, and their response will generally correlate more strongly with one side of the ratio. Athletes, who identify fitness and getting stronger as their reason for triathlon and, those who are more drawn to the social aspects of the sport, will be your brawn athletes. They might have competition goals, but their approach will be rooted in training hard and pushing harder on the racecourse.

Head down, bum up and see what the result is once the finish line is crossed!

The other end of the spectrum will be the goal-setters. These are the team qualifiers, the championship contenders and the PB hunters. Outcome goals are their aim and planning, and execution is their game. Data, equipment and meticulous planning, are the arsenal that will outgun a mindless slog, and these weapons aren’t haphazardly thrown together. Trial, analysis, research and consultation will give the Brains the edge on race day with the goal obtained without an extra calorie, watt or km wasted or unaccounted for. Heaven forbid they forget their GPS watch for a run session! I will add, many folks would say that a strong determinate for whether an athlete is more brain or brawn inclined will come down to an athlete’s general personality. I would agree. But I would also argue that personality strongly influences

the motivation that drives triathlon participation and in turn how the individual approaches the sport.

Athletes aren’t fixed on the BrainsBrawn spectrum. Speaking from experience, how an athlete approaches training and racing can vary significantly over time and circumstance. Influences such as different coaches, training buddies, changing motivation, changing life outside triathlon and past experience might tend an athlete to become more thoughtful and analytical, or, vice versa, an athlete starts to see more value in the work and the satisfaction of just pushing hard.

A common shift along the spectrum within an individual that I’ve witnessed many times is during the lead up to an event. The standard human behaviour of noticing any weakness or deficiency in ability, big or minute, when approaching a significant test will often set the trap of seeking fast improvement through a varied approach. If an athlete fears their preparation is lacking in a specific area, they might make a dramatic shift towards the opposing coaching style, in desperation with data and technologically-based trainers, suddenly cramming longer, harder sessions with distinct lack of thought.

Conversely, your usually gung-ho competitors will tend to scramble late in the preparation to find advantages through technology, numbers and careful planning.

The bottom line to all of this is there is no perfect ratio for success. In the end, we all gain something different from the sport, and usually, the long process of getting to the finish line is as important to us as it is uniquely individual. Some of us might perform better on race day if we put a bit more brawn or brain (in my case) into the way we approached the event, but will that give us the actual outcome we are after? If you’re lucky, you’ll get the balance right and go like a rat up a drainpipe when it comes to the crunch!

Australian Triathlete |

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Champion Triathletes -

born or made? t e x t b y D r Si m o n S o s t a r i c | p h o t o g r a p h y b y G e t t y I m a g e s f o r I RONMAN

T

he pursuit of producing a perfect athlete specimen sounds like classic science fiction. However, with contemporary knowledge, technology and dogged determination – science fiction is as close to reality as it has ever been. Athletes are re-writing the record books with astounding performances across many sports at an ever-increasing frequency, and at younger ages.

How is this possible you may ask?

Perhaps it’s worth appreciating a significant turning point in the modern history of human sports performance.

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Peering through the Iron Curtain, post-war Eastern bloc countries such as the former USSR and East Germany, notoriously went “next level” in their contrived pursuit of world sport domination, via a combination of “breeding” (superior athletes were “encouraged” to produce the next generation prodigy); new technologies in sport science and medicine; talent identification; and systematic doping programs. While eye-popping results were mesmerising, the “whatever it takes” approach made it impossible to understand the independent effects of nature vs nurture.

Fast forward several decades, when human physiology is better understood, and scrutinising of unethical behaviour is far more omnipresent. The globalisation of sport, and increasing numbers participating, also highlights distinctive patterns of anthropological links to performance outcomes. For example, there is a consistent trend of world leading sprinters originating from West Africa, and endurance runners originating from East Africa – suggestive of a compelling gene pool contribution to performance.

The town or city where an athlete grows up may also contribute to their potential

Training TOOLBOX

© Donald Miralle/Getty Images for IRONMAN

for reasons other than specific anthropological gene pools. Research out of the USA suggests that athletes originating from small towns (<50K population) are more likely to succeed at sport than their big city counterparts.

Perhaps, what small towns lack in facilities, expertise and funding, they gain in sport and skill diversity, determination and the reinforcement of standout athletes?

Ever since the human genome project was comprehensively documented and completed in 2003, scientists have been able to exponentially extend our understanding of the sequence and mapping of all ~23 000 genes, with subsequent breakthroughs in mechanisms and trajectories of health and disease outcomes. Without surprise, sport science researchers have also gravitated to a deeper exploration of the role targeted genes play in human performance.

Celebrated author David Epstein, who wrote The Sports Gene (2013), challenges theories of nature vs nurture via a diverse series of compelling interviews and recounts, of research with world-leading athletes, coaches and scientists. Epstein highlighted the proposition of “practice making perfect” – particularly in reference to the theory that expertise in any discipline can be attained following 10,000 hours of practice; this was originally coined by the Swedish psychologist Anders Ericsson. However, Epstein also points out that while significant practice is indeed necessary to master skills in any discipline, the sporting arena is rarely predictive, with the mechanisms of extraordinary athlete outcomes more closely aligned to retrospective scientific analysis than prospective theorem.

© Shutterstock.com

Traits: What are the gene variants that make world class endurance athletes?

© Shutterstock.com

performance

What do we know about gene variants that are specific to world-class endurance athletes?

Genotypes certainly play a compelling role in phenotypic traits that contribute to elite human athletic performance. The question is, which specific genes are responsible for striking sporting glory?

In order to understand genetic influence on world class athletic performance, the prolific international genomic consortium (GAMES) published a significant study (Rankinen et al, 2016), which compiled the genome-wide explorations undertaken on two groups of world-class male endurance athletes and controls (GENATHLETE study – USA, Canada, Finland, Germany; and Japanese study), for the discovery phase of the study. The replication phase consisted of seven additional cohorts of endurance athletes and controls (studies from Australia, Japan, Kenya, Ethiopia, Poland, Russia, Spain). Athletes and controls were matched for ethnicity and country of origin. The mean VO2max for athletes (n = 1520) and controls (n = 2760) was 79 and 40 ml.kg.min, respectively. The

greatness: Do the greatest athletes share similar DNA patterns or are there other factors at play that assist in becoming the best?

The question is, which specific genes are responsible for striking — Simon Sostaric sporting glory?

athlete group was also represented by 835 people who had competed at World Championship and/or Olympic level.

Interestingly, three candidate genes (CKM, ACTN3 and GNB3) that were selected for analysis on the basis of previous endurance athlete results were not associated with endurance athlete status in any of the cohorts or metaanalyses. In all, there was no evidence of specific genetic signatures that could explain the differences between elite endurance athletes and controls.

Furthermore, the authors also suggested that it is unlikely that doping could influence these results, given that the use of performance-enhancing drugs are not independently responsible for athletes reaching elite prowess.

Genetic profiles specific to champion triathletes.

Triathlon performance outcomes are based on highly complex interactions that encompass biological, environmental, technological, nutritional and genetic factors. Not to mention some good old-fashioned luck! The genetic world has established that there are >150 DNA polymorphisms having some association with human athletic performance.

However, there are very few genetic research studies that are specific to triathlon performance. The good news is that Professor Lyn Griffiths, Executive Director of the Institute of Health and Biomedical Innovation at Queensland University of Technology, is overseeing the largest DNA biobank of Ironman Australian Triathlete |

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Training TOOLBOX Performance © Donald Miralle/Getty Images for IRONMAN

the best of his knowledge) have shown that we do not have suffice knowledge to identify specific genetic variations associated with endurance training.

At this point in time, it appears that David Epstein’s words hold true that if it is possible to identify an athleticism gene, “the SRY gene is it” – which is the gender-determining gene located on the Y chromosome, and fundamentally explains why men and women are separated in athletic competition.

Larger collaborative studies with bigger numbers of athletes are required to increase the sensitivity of genetic endurance athlete models of performance predictability. Furthermore, non-genetic factors such as training, which have profound effects on performance outcomes, should also be included in genetic profiling.

In the meantime - choose your parents carefully, be calculated and patient, train smart, target consistency and lifestyle balance, surround yourself with the best people for your needs, wish for the best that luck has to offer and enjoy the journey.

References: Epstein, D. (2013). The Sports Gene Rankinen, T., et al (PLOS ONE, 2016). No Evidence of a Common DNA Variant Profile Specific to World Class Endurance Athletes

Triathlon juggernaut: 2018 Isuzu IRONMAN 70.3 World Championship winner, Daniela Ryf is in a league of her own with a dominant performance of skill, strength and speed.

Triathletes. While triathlete genome-wide association studies continue to grow, conclusive outcomes will take some time to finalise. In the meantime, it is important to recognise the most recent publically available findings regarding genetic profiles of champion triathletes.

A study by Rebecca Grealy, from the School of Medical Science, Griffith University, and colleagues (2015) investigated the seven-marker optimal polygenic endurance model (ACE Ins/Del, ACTN3 Arg577Ter, AMPD1 Gln12Ter, CKMM 1170bp/985+185bp, HFE His63Asp, GDF8 Lys153Arg and PPARGC1A Gly482Ser), with the primary objective of distinguishing elite from less elite triathletes.

The study cohort comprised of 196 elite triathletes who competed in the 2008 Kona Ironman World Championship triathlon. After adjusting for age, gender

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and continent of origin, only the AMPD1 endurance-optimal Gln allele was significantly associated with an improvement in performance time.

However, the combined individual genotypes (i.e. total genotype score) was not associated with performance times.

The authors concluded that a greater level of sophisticated genetic modelling is required to increase the sensitivity of performance predictions.

Perspectives and future directions Curious about any imminent advancements that are yet to be published, I communicated with Associate Professor Nir Eynon, a world leading sports genetics researcher based in Melbourne, who advised that all of the candidate gene studies thus far (including unpublished, to

Grealy, R., et al (PLOS ONE, 2015). Evaluation of a 7-Gene Genetic Profile for Athletic Endurance Phenotype in Ironman Championship Triathletes

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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over striding

text by Zachary Turner 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 a n d AT

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espite how simple it may seem, running is quite a technical skill, and very few of us learn how to run â&#x20AC;&#x2DC;properlyâ&#x20AC;&#x2122;. From a young age, we learn how to throw, catch and strike a ball but it is often assumed we can just run. As a physio, I take particular notice of movement patterns, specifically running gaits. Whether it be in clinic, watching runners in the community, or on race days, one movement deficiency seems the most common among amateur runners, that is overstriding. We have spoken about overstriding in past articles

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as a common causative factor to injury, but exactly what is it, and how can it affect running form?

Overstriding refers to when a runner makes contact with the ground at a distance too far in front of their body. This has implications for increasing the risk of injury as well as contributing to inefficient running. But why does it happen and why is it so common? In my opinion overstriding occurs due to two main factors, one which we have already touched on. As kids and young teenagers, we are rarely taught good running form,

which may be one reason. The second - the development of the modern shoe.

Thinking many years back to our ancestors in hunter gathers times, they would run miles on end in nothing but flat soled shoes. Now, our shoes are built with high and cushioned heel raises, which act as an ultra-comfortable striking point due to the cushioning, and to strike on this particular part of the heel increased stride lengths are often adopted. Now, I am not saying that we should all run barefoot or minimalist, nor am I saying that heel striking shouldnâ&#x20AC;&#x2122;t happen in running gait.

Training TOOLBOX injury prevention

© Shutterstock.com

180 per minute

This is the strides per minute target for ideal running cadence.

g

Heel cushionin

running shoes : Has the comfortable cushioning in the heels of shoes enabled the runner to over compensate with their running stride causing potential injury?

TIMING

& Running Cadence

What I am saying is that the way in which heel striking occurs in this instance (tip of the heel contacting the ground and toes pointing up) may cause overstriding.

To get a gauge on overstriding, the point directly below the line of the runner’s knee is a good indication of where the foot should strike the ground. Any foot strike occurring in front if of this line, and further away from the body, would be considered overstriding. This does not encompass which part of the foot you strike the ground with, rather whereabouts on the ground it strikes.

© Shutterstock.com

© Shutterstock.com

Higher Cadence: Try hitting 180 strides per minute, you should find your feet making closer contact to your body as you will be shortening your stride length.

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Nailing the run: Getting your stride correct is going to pay divedends resulting in less fatigue, faster times and less potential injuries.

So, why is overstriding considered to be inefficient when running? The main reason is due to a â&#x20AC;&#x2DC;braking forceâ&#x20AC;&#x2122; that occurs with each stride. The braking force impacts the momentum of running and means that the legs need to regain this momentum for the next stride.

Overstriding may also cause runners to rotate excessively through their trunk in an attempt to further the length of the

stride, leading to higher energy expenditure, especially over longer distances.

Overstriding generally means that the foot makes an impact with the ground while the leg is in its acceleration phase of movement or with higher velocities. Ideally, we prefer to make an impact while the leg is decelerating due to lesser impact forces being produced. As a result, we see higher loads being produced when overstriding

Overstriding refers to when a runner makes contact with the ground at a distance too far in front of their body. â&#x20AC;&#x201D; Zachary Turner

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occurs, therefore having implications for increased injury risk and tissue overload.

By reinforcing good habits and altering small areas of running technique, overstriding is something that can be improved quite easily. Take these simple tips to help fix any overstriding with your running.

Increase your running cadence Higher cadence and taking more frequent strides means that stride length must reduce for this to occur. By increasing your cadence, you should find you make foot contact closer to your body with each stride. Ideal running cadence is said to be 180 strides per minute, but this differs among individuals. Measure your usual cadence and aim to increase by five until you get closer to your ideal running cadence. Try running with a metronome or music with a particular beat and match your cadence to this.

© AT

Training TOOLBOX injury prevention

the good and bad: Correct posture running to faster and greatly reduce the chance of injury.

Bend your knee more

Get your foot up

With overstriding, the runner’s knee will typically be in full, or close to full extension when the foot strikes the ground. By increasing your knee flexion when you make contact with the ground you are ultimately reducing your stride length, as well as placing the leg in a more efficient position to absorb the load.

Once your foot makes contact with the ground place emphasis on getting it back off the ground quickly. The quicker your foot lifts off, the faster it has to make each stride, and therefore increasing your cadence and reducing the likelihood of overstriding.

© Illustration/Shutterstock.com

Zac Turner Physiotherapist – DPT, Bed, APAM Zac is a physiotherapist at Geelong Performance Physio located in Geelong, Victoria. Zac first completed studies to become a physical education teacher, prior to his postgraduate Doctor of Physiotherapy qualification at Bond University on Queensland’s Gold Coast. With his background in teaching, Zac aims to effectively educate his patients, giving them the tools necessary to achieve and exceed their physical goals, and empowering each person to take ownership of their physical health and wellbeing.

A firm believer of ‘practice what you preach’ Zac enjoys a good physical challenge and trains and competes in long course triathlon and marathon running.

Zac has a special interest in the prevention, treatment and management of overuse injuries in athletic populations.

BECOME A PART OF #GPCSQUAD 22 MEDALS AT ITU WORLD CHAMPS. 7 KONA QUALIFIERS. ALL SINCE 2014.

• Trial two weeks free • Personalised program delivered via Training Peaks • 12+ weekly group squad sessions • 50 years combined triathlon experience • Unlimited contact with coaches Photograph by Claire Radford

Contact Stephane on 0400 009 326 or email stephane@gpcsquad.com.au gpcsquad.com.au

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clear not

Susie Cheetham Strength Training with a Kona Bound Athlete text by kriss hendy 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 / F e r n a n d a P a r a d iz o / S h u t t e r s t o c k . c o m G e t t y i m a g e s AND K r i s s H e n d y

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s the Ironman World Championships approach we thought we would give you an insight into the strength work that takes place in the training schedule of one Kona bound Professional, British triathlete Susie Cheetham. Those who have followed Susie’s impressive progression through the professional ranks over the last few years will know that she is one seriously talented athlete. An ex-

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elite runner, she has since had numerous wins over the Ironman 70.3 distance along with two sixth place finishes at Kona in 2015 and 2017. Like many others at the top of the game, Susie is now at a point where she is working hard to find those small percentages that will give her the extra edge over the competition.

I have been working with Susie for the last few months, after relocating to Bath, UK so I thought I would share some of the

key exercises that we are currently working through during her preparation towards the ‘Big Island’.

There is a huge amount that you can take away from this and apply to your own training. No, you may not be racing the times or power that Susie does, but there is a reason why her body is able to do what it does. Don’t put this example on a pedestal believing it doesn’t apply to you.

Anyone that wants to get the best out of

Training TOOLBOX strength and conditioning

© Exercise images Kriss Hendy

their body can follow the principles that we discuss in this article.

The main point I want you to take away from this is, that like any athlete, pro or age-grouper, we are all chasing faster times. Earlier I mentioned ‘percentages’, a term that I often use. This relates to the differences in performance that we can generate when focussing on any your weaknesses you may have. For most of us, when we focus on our physical weaknesses it can result in huge gains in our performance.

Like any of the triathletes or endurance athletes I work with, we are looking to get maximum gains from quality work, without compromising their other training sessions.

With Susie our main aims have been to improve her overall mobility, keep her body happy and injury free, and to increase her full body strength, which will in-turn improve her efficiency across the board.

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How did we achieve this?

First of all we established some new behaviours in Susie’s weekly routine - a 5-10minute full body mobility flow that she can work through, several times, to focus on maintaining and developing range of motion through her joints.

I am not a big fan of static stretching in improving joint health. I prefer to see large, dynamic movements that force you to load your body, and actively stretch your muscles and ligaments through their natural ranges of motion.

We have a general warm up flow routine that includes a number of our classic mobility exercises, such as the Inch Worm, Hip Openers and T-Spine Lunge. Refer back to our previous articles for a look at them.

As well as these, I’m going to share with you two of my favourite mobility exercises, and one strength exercise that we spend time on in regular sessions.

Cable Single Leg Deadlift/RDL (Strength) © Charles McQuillan/Getty Images for Ironman

© Korupt Vision

So what are our ‘go-to’ mobility & strength exercises?

The Single-Leg RDL is one of the best all-round exercises for developing lower-body strength. It helps to eliminate strength imbalances on the left and right sides of the body and improves lower-body stability, which reduces the chance of injury.

Utilising the cable instead of a free weight (dumbbell/kettle bell) allows for constant loading through the target muscle groups. It goes without saying how important it is to be balanced in strength and stability across both of your legs. The ability to deliver power on the run or bike requires a great deal of Glute and hamstring activation, which this exercise develops in spades!

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Squat to Press (Mobility) This is a simple but very effective way of improving the overall position of your squat by manipulating your body position. By using the small weight and pressing the weight away from your chest, it acts to counterbalance your position.

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Secondly, it allows you to spend more time down in the bottom of your squat, a position that is often lost to some of us since we were kids, but provides huge value as it can be used to develop more range through the ligaments and of your ankles, shins and calves, which are hotspots for injury in our community.

Supported Cossack Squat (Mobility) Rarely do we focus on the group of muscles running down the inside of the leg - our adductors. This is one of the most ignored muscle groups in the fitness community, and one that can cause a myriad of issues, from knee pain to sore lower backs.

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The Cossack Squat is an extremely effective stretch for this area. However, when first starting out it can seem very tight and that is why we prescribe the supported variation, as it allows for controlled loading through the movement.

Pull Up - Wide & Close Grip variations (Strength) If you want to determine someone’s level of upper body strength this is the one exercise that comes to mind - the Pull Up. The ability to pull you body weight off the ground is the simplest, but, often most demanding exercises in the cabinet.

Many often by-pass this movement and flirt with its easier counterparts hoping for similar tracking effects. However, in terms of ‘bang for your buck’ there is no better exercise for stimulating and developing muscle fibre.

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We focus on this on a weekly basis, never expecting a great deal of repetitions, however, we do look for full range of motion. It is essential to have a smart approach for this exercise to be successful. We progressively develop the strength utilising a number of techniques, such as using resistance bands or the ‘jump and lower’ method where we focus on the eccentric (lowering) phase of the movement.

© Exercise images Kriss Hendy

Firstly, this allows you to distribute you weight across your legs and hips more efficiently, meaning that you often immediately find a little more range of motion than you are used to (which is always a big plus in my book!)

Training TOOLBOX strength and conditioning

Will we taper strength work before the race?

In the lead up towards any competition, my focus when working with Susie will always be that she is comfortable in her own body, so when she steps onto that start line she is confident that she is firing on all cylinders. The sessions leading into race week will focus more on ensuring that she is moving well, with time spent on mobility and activation exercises. There are some sessions were we might spend the first 20-30 minutes working on just her hip and shoulder mobility, taking her through some basic squat technique work, and introducing resistance bands and manipulating the tempo of each repetition to ensure that she is activating and stabilising throughout his body.

Each athlete is individual in how they respond to a taper but I generally encourage my athletes to perform their warm up routine and a couple of mobility/activation exercises up to a day before and even the morning of their race.

Š Fernanda Paradizo/Shutterstock.com

Extra edge: With a win and course record at Ironman Brazil in 2017, Ironman 70.3 wins and a couple of top 10 finishes in Kona, Susie Cheetham is working hard to find the extra percentages going into the Ironman World Champsionships in October.

Kriss Hendy

Strength & Performance Coach 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

Find out more at strengthforendurance.com

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So – you want to qualify

For KONA!

text by Sarah Grove | photography by getty images for Ironman and Shutterstock.com

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he IRONMAN World Championships in KailuaKona for most triathletes is the main event, the pinnacle of the sport, the holy grail of long course racing. Many triathletes dream about what it would take to race in Kona and to experience the race - to line up on the shores and make those first few strokes in Kailua Bay waiting for that canon to go off. Many triathletes dream about riding into the distant Lava fields of the Queen K, and about rounding the final bends and descent down Palani drive, and finally reaching the finishing chute on Alii Drive to thunderous applause from the crowds….

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For some, this will forever remain a dream, an ‘if only’. But for others, they have the desire to make it a reality - to do whatever it takes to experience what only a small portion of the population will ever get to achieve. You may have been trying for a few years already to qualify or Kona, or you may have just had an inkling of the: ‘maybe, just maybe’. No matter which side you come from, I’ve set out some key areas for you to review and to help you understand what it might take for you to secure one of those elusive Kona Qualifying Spots - or even really to decide if it is at all possible. So, read on if you want to make that dream come!

Find the right Coach Even though there are many athletes who have qualified for Kona without a coach, if you don’t want to leave things to chance then do your research and find a qualified, understanding and knowledgeable coach.

A coach is an independent sounding board and can help keep you focused and on track, particularly in the latter part of your journey. They will not only help you physically but can be invaluable mentally as well. Find a coach who you connect with to gain the most from your training and yourself. The right coach can be critical in helping you achieve your goals and finding that extra edge you may need

Training TOOLBOX complete per4mance coaching

Review time: Sit down with your coach and figure out what the best strategy is to acheieve the Kona dream.

© Al Bello/Getty Images

Review your Current Training (and Racing)

© Shutterstock.com

– particularly if you have been close to qualifying before. Finding that last 10 per cent of your potential can be far harder than the first 90 per cent. So having a coach’s outside perspective, particularly from a coach who can delve deeper into your training, can be the difference between heading to the Big Island, or spending another year trying.

Coach: Finding a coach will help keep you focussed and on track.

Ask yourself (and your coach) what you can do better – or different. Start by looking at all aspects of your training and analyse where you can improve. Do you need to work on technique? Overall endurance? Improve bike skills and handling? Be more consistent? Focus more on recovery or reducing stress?

Spend more time in the gym? Develop your mental game? Focus on nutrition or injury prevention? There are lots of areas to review, so take the time. Don’t skip over this and think: ‘I’ll train more’. Think about how you can be a smarter, more resilient athlete and, be measured and focused. Be open and honest with yourself and your coach. To improve your overall race time or ranking is not just about training more. It’s about being specific, targeted, focused diligent and patient.

When reviewing your training, keep in mind that every athlete is individual. Every athlete has different abilities to handle training loads, different amount of hours that can they can dedicate to training, different training history, genetic makeup and so much more. All of these factors can vary widely from athlete to athlete.

Therefore, it’s important to remember not to compare yourself or your training in too much detail to your fellow competitors or training partners. What it took for one athlete to get to Kona can look vastly different to the next athlete.

Focus on yourself.

Along with reviewing your training, it’s vital to consider your racing – not just to see where you can make improvements,

but also to understand if you are executing your race plan and if you’re racing to your full potential. Are your race splits and times reflective of your training? Be objective and be critical. Don’t just say: ‘Oh I blew up on the run, I need to run more’. Delve deeper to understand the physiology and psychology, and why it may have occurred as there can be a vast number of reasons. Did you handle the heat? No? Well, then do you need heat training? Did you over bike? Or did you start out far too hard on the run? Did your mental game let you done? Did you even have a race plan? Having a clear idea or plan going into race day can help ensure you race to your potential, but, post-race, it can also help you evaluate if things don’t go to plan. A coach can help with this post-race analysis and then the subsequent planning.

Choose the Right Race Choosing the right event isn’t something that should be glossed over if you want to qualify for Kona. Choosing the right race for YOU can be the difference between securing a Kona spot or not. If you are serious about qualifying, then don’t just pick a race because it’s most convenient or your friends are racing - you need to choose a race that not only plays to your strengths but also negates your weaknesses, giving you the best chance possible to secure a spot. As an example, if you are a strong swim/biker and can handle variable race conditions, choose a hillier, more unpredictable course. If hills Australian Triathlete |

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Forward Planning

‘I’d love to qualify for Kona one day’ – that’s not commitment, that’s — Sarah Grove merely a wish. aren’t your friend, choose a flatter course.

Don’t handle heat well? Then don’t race where it’s known to be a hot race.

Determining the right event for you requires next to no additional physical effort to implement - just some proper planning, research and understanding.

Once you have chosen a few key races, spend the time examining past results and researching conditions, and other factors of the course. To be able to set goals and targets, it’s important to spend the time studying past results and conditions on the race course you are looking at, so you can understand the level of performance that is necessary.

The second consideration for choosing a race is considering the number of qualifying spots on offer. In some bigger races/regional championship races, spots

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can be as many as 75, but most now only have 40. In some age groups this means you need to podium, in others, spots may roll down to five or more spots. The time of year can also have an impact.

Early season races mean athletes haven’t taken up spots yet, so traditionally not as many spots ‘roll down’. The later the season goes, the more chance roll down spots come up. So it’s worth considering the time of the season you race, and if you have a backup race in the same season.

Take the time to choose your race carefully – it’s worth discussing the ins and outs with coaches/others who have more knowledge and understanding than you, and who can provide information or advice you may not have thought of.

Plan wisely! It can pay off.

Planning is key to success. It can come in a variety of forms and levels, including your weekly training schedule, training periods through the year, your racing season and multi-year planning.

This planning can take place once you complete your review and have chosen your races – this way you know what you have got to work with, and the time frames it may take to get there. Once you know where you are right now and where

Forward planning: Get your planner and training organised.

Training TOOLBOX complete per4mance coaching

© Shutterstock.com

© Maxx Wolfson/Getty Images

Self-belief and Mental Toughness This can be the glue that puts it all together and one of the most essential ingredients for your Kona qualifying success. You have to BELIEVE you are capable of qualifying for Kona. If you genuinely believe that you can qualify, then you will act in ways that support that belief.

Ironman racing is a mental game. You not only have to believe in yourself, but you also have to be just as strong mentally as you are physically. You must have a mind like a champion to be able to train like one, and have the ability and mental strength to dig deep and hurt when the time counts – both in training and in racing.

Mental strength and the ability to push through pain barriers is something that can be developed, but it ultimately comes from experience and passion. So, get your mental game as strong as your physical game. Without it, that Kona qualifying spot may continue to elude you. If you have reviewed your training and racing, and determined this was one of the areas you need to improve, then go in search of someone that can help you. Ask your coach, fellow athletes, look at who the pros have worked with in the past, or strategies they implement, do your research. It will be an investment well worth making.

Commitment, Consistency, Discipline Ultimately, the quest to qualify for Kona (or any goal for that matter) comes with commitment. And that doesn’t just mean saying flippantly “I’d love to qualify for Kona one day” – as that’s not commitment, that’s a merely a wish. BUT if you said to me “I want to do whatever it takes to qualify for Kona in X years” – well now you are talking!

© Shutterstock.com

you need to be to qualify, then you can plan out the steps to get there, and the time frame it may take to achieve this.

As much as we all want results now, most of the time we need to be patient and wait for just the right time to strike.

If you try and attempt a race too early, you may be hindering your chances, or even pushing back your goals if your body isn’t ready. So, again, be open and honest with your coach and be willing to ‘wait it out’, if that is what is needed to get you to the level that is required, rather than just shooting from the hip. Evolving as an athlete takes time, sometimes years of dedication and hard work to develop to the level necessary to qualify. Plan, have patience and be prepared to work hard.

Stay focussed: Commitment, consistency and discipline - the keys to reaching your goal.

Once that commitment is made, it’s then up to you to focus on consistency and discipline. You must be willing to make choices and sacrifices in the short term in favour of your long-term goals.

Although balance is important - you don’t want to make qualifying your sole priority, as there is far more to life than just triathlon. But if you’re going to qualify you still need to put in the work consistently and to find ways to make training a priority. There’s no way around that.

Whether you have a natural athletic ability or not, qualifying for Kona requires certain volume and training stress that will, at times, impact other areas of your life. So have discussions with those in your life who this may impact, and make compromises in certain areas to ensure you are giving yourself maximum opportunity to qualify, while still balancing the rest of your life.

Then ensure you have the dedication and ability to remain consistent in your training - day in, day out. It’s not just about how hard and how long you can train for, or just nailing your favourite sessions - it’s about doing the things that you may not want to do, or don’t enjoy, but knowing that they all add up in the big picture and serve a purpose in reaching your goal. In other words, you have to put the work in if you want to get the results. And that takes discipline.

There are no shortcuts.

Do you feel closer to qualifying already?

Qualifying for Kona is a big goal. Taking your dream and turning it into Ironman reality combines structured and specific training, the right planning, the right race,

self-belief, mental toughness, true commitment and an incredible desire.

These concepts certainly aren’t ground-breaking but putting it all together is far easier said than done. There are no shortcuts. There is no single magic bullet. It’s what you are prepared to do, day in day out, that will add up in your journey and your quest in securing that Kona qualifying spot.

Embrace the journey, if you don’t succeed right away, don’t give up. Stay committed. And don’t stop believing that you can make it happen. Remember to appreciate the little moments, the accomplishments along the way. Be grateful for every experience and appreciate the process - it’s about far more than just qualifying and Kona itself.

It’s about how amazing the human body and the human spirit is. Qualifying may not be easy, but if it were, it wouldn’t be quite so special would it?

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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tips & tricks

Survival Tips for Your First

tri season t e x t b y n i c k c r o f t | p h o t o g r a p h y b y AT

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he start of a new tri season typically means a lot of new athletes will be eager to enter the sport. But before you jump into the deep end and start training for your first event, following are a few tips and tricks to keep in mind.

Get the all clear If you haven’t done much exercise for a while (or you are 35+ years old), before you start training for your first event, you should see your doctor for general checkup and to get the all clear.

Many clubs/squads/coaches offer beginner courses heading into the new season structured to athletes getting started in Sprint (750m/20km/5km) or even Olympic distance (1.5km/40km/10km). These courses generally keep training pretty basic as far as high-tech training goes, and this is generally how you’ll be introduced to the sport. The main aim is to get you in the best shape with limited time that you have available to train.

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Choose the right race distance If you want to do a triathlon but not sure what distance to sign up for, check out the event calendars normally posted on the web by state triathlon associations. This is a good place to start and a good place to look at other, shorter races that you could potentially do as a lead-in to your main race goal for the season. A great triathlon distance to start the season off with is typically a race that includes a 400m swim /15km bike/4km run.

Set realistic goals When I get asked about how to tackle triathlon as a beginner, I always like to highlight right from the start the fact that everyone is an individual and nothing is set in stone when it comes to training.

What may work well for you, may not work for someone else. We all have different limiters in our lives with time available to train around work, family and what your goal/s may be. Ultimately, start with a standard recipe (aka training program) but add your own “special

ingredients” along the way to tailor it to suit your lifestyle.

Be realistic with your goals and the amount of time that you can devote to training. If, realistically, you only have 6-8 hours per week to train don’t try to squeeze in 13. When you are starting out, the goal should be simply get to the finish line of your first event and to have fun.

Get the balance right When it comes to training - balance is the key. If you’re starting out, knowing how much to train and how often can be tricky.

A good number of training sessions per week to aim for at least 6 sessions per week; 7-9 sessions would be great (3 sessions) per week in each discipline but you can work up to that if time and desire allow it.

You should devote an extra session each week to your weakest leg.

So for example, swimming was your weakness and you could manage seven training sessions each week then do 3x swim sessions/2x bike sessions/ 2x run sessions.

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

Find the right program You can find plenty of info on the net with generic basic training programs if you are not linked to a squad or club.

A basic 12-week program will build in volume and then intensity working towards your race goal. If you’re coming into the sport with no swim or bike but some run background the total weekly training distances may be lower to start with.

Programs will normally add training distances at up to 10% per week – this is generally accepted for a gradual adaptation.

In the third or fourth week of a program it may give you an extra day off and work on a five or six day week and drop the volume by 20-30% so you can adapt to the previous two weeks (a three week block of training in total). This practice is called periodisation and is something that is employed by many coaches and athletes in order to gain sufficient recovery after an increase in training volumes.

Be consistent and patient Consistency is the key to tri training, as is knowing when to push and when to back off at the right time. But this isn’t something that you can learn straight away. It takes time to learn about what your body can/can’t do, and sometimes learning the hard way is the best way to learn. The human body is a unique piece of work and the body can adapt to most stresses placed upon it as long as it is done progressively. The problem with most of us is that we usually don’t want to wait to get the results.

There is a lot of information available regarding training, racing and how to be a better athlete that it’s easy to become confused and frustrated. The one thing for certain, is that if you stick to it you will improve each season. It has been said that is takes up to seven years to reach your endurance potential, provided it is progressive, kept real and, allows some recovery and down time at the end of each season.

Planning for the next season Beyond your fist season, in order to keep progressing from year-to-year, you need to increase training stimulus over time, otherwise you won’t keep improving. You must be honest with yourself when it comes time to plan your training and race schedule for the upcoming season. Each training session should have a purpose. Some sessions are long and some are short; some fast and some slow. By dividing your training year and season into stages i.e. base, intensity, peak, racing and rest or active recovery, you gain more compared to training “ad-hoc” with no direction or focus.

When you get to the events this coming season, remember what your goals were at the start. Your original aim was to maybe just finish a triathlon and get some fitness in the process. Build on this and don’t forget to have some fun and enjoy the ride.

Triathlon website with links to all the State Associations and affiliated clubs around the country: triathlon.org.au Australian Triathlete |

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Time Saving Hacks For Triathletes text by Sam betten p h o t o g ra p h y by r e b e c c a o h lw e i n

A

ll triathletes look for that secret training session, the piece of equipment, gel or what they believe will be that special piece of the puzzle that will undoubtedly make them that much faster on race day. While the above â&#x20AC;&#x2DC;magic bulletâ&#x20AC;&#x2122; formula sounds excellent in theory, the fact is that it is consistent

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hard work in training that paves the way for faster times on race day. Hard work in training always pays dividends on race day! However, in saying this, there are some time-saving hacks that I have learned over the years while racing as a professional triathlete that are simple, easy and can add up to some serious time savings on race day with no added training or dollars spent.

One of the best tips that I ever received when I first started triathlon was to pay very close attention to the layout of transition. It may be one of the most overlooked areas of your race day preparations. However, there are some serious time-savings, as well as mental energy to be saved simply by knowing a few key points of reference. The first thing

Training TOOLBOX to do when you walk into transition is to find where your designated racking area is and then work out if one side of this racking area is faster. In essence, you want to make sure that you are running with your bike for the least amount of timebased upon the exit and entry points of transition. More often than not there will be a certain side or end of your bike racking area that will save you time simply by where you position yourself within transition. When you have selected your spot in transition, you can then look for visual markers such as a tall tree that is positioned across from your transition spot or a particular sponsor banner to give you a point of reference. By having these external points of reference, you will know exactly what to look for to easily find your transition spot when coming in from the swim in T1 (transition 1: swim to bike) heading out onto the run in T2 (transition 2: bike to run). A great idea is to use a brightly coloured and easily identifiable towel next to your bike with your transition equipment like running shoes and race belt placed on top. This is just one simple way to make your transition area more identifiable in the heat of racing while you are running into transition.

Setting up your transition area should follow the principle of keeping it simple.

While you want to ensure that you have all of your essentials there and ready to go, you also need to make sure that you are keeping things efficient and simple for yourself and not adding extra ‘clutter’ to the equation. Transition hacks such as

There are some serious timesavings, as well as mental energy to be saved simply by knowing a few key points of reference..

—Sam Betten placing your sunglasses facing down and inside your open helmet will help to create a better flow and quicker transition. The cliché of smooth is fast and fast is smooth is a great mental cue to think about while you are racing and going through T1 and T2. I always look down at my bike when putting on my helmet so that visually I am only focussing on my transition flow and

limiting distractions from those around me which can often result in you feeling more pressure to go faster and thus resulting in mistakes being made.

Once you have selected your area to rack your bike and set up your transition, you should then be familiarising yourself with the flow of transition from the swim entry, to the bike exit of T1 and from the bike entry to the run exit point for T2.

By walking through exactly where you will be running into and out of transition for both the swim to bike and bike to run you will have a clear mental understanding and pathway to follow while in transition.

This has the potential to save you a lot of time and mental energy while you are in the midst of the race.

Transitions are called the fourth leg of a triathlon for a good reason and of the four disciplines of swim, bike, run, transition it is the only ‘discipline’ that we essentially complete twice over the course of a race. Paying close attention to how you set up and go about minimising your time in transition can well and truly add up to less mental energy expended as well as a quicker overall race time.

Sam Betten A professional triathlete from QLD

Australian Triathlete |

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6 Reasons

Your race may not have gone to plan text by Alicia Edge | photography by Getty Images

I

think we have all had a race that simply hasn’t gone how we planned.

Whether it be that feeling of getting to the start-line fatigued, that cramp sneaking in, difficulty hitting the power numbers you know you’re capable of or gut upset on the run.

There are so many factors that can contribute to performance detriment on race day, so let’s talk through some

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of the nutrition-focused issues to consider if you have had a race that didn’t meet expectations.

1

You didn’t train how you planned to race:

Too often we see athletes training on minimal nutrition or different nutrition to what they plan to race with. However, this can create some

significant negative impacts to race day performance due to poor tolerance and/or gut upset.

Pre-race, aim to gradually increase your training nutrition utilising the same products, brands and amounts that you plan to race with. This not only ensures you enjoy/tolerate the products and have the logistics sorted, but is also crucial in what is called ‘training the gut’. Training

© Stephen Pond_Getty Images

Training TOOLBOX nutrition

© Alexander Koerner_Getty Images_ Roth-Challenge

2

the gut assists with optimising intestinal (gut) absorption. It also assists in helping you tolerate the volume of fluid and foods you are going to be taking in while racing. © Shutterstock.com

Digestion: Our ability to digest glucose is capped at 60g per hour. Having more than this can lead to gut distress. Look into Multiple Transportable Carbohydrates if you plan to have more.

You under- or overfuelled on the bike:

The amount you need during racing is very individual. It is dependent on your racing history and experience, your fat utilisation and your tolerance. Some will be able to have minimal nutrition in a race and still perform at a high level, whereas others will need more. As a guide, amounts of carbohydrate per hour could range from 30-90g depending on the individual, the length of the race, the level of competition for the athlete and their training, plus daily nutrition.

Both under- and over- fuelling can have significant detriments to performing. If you are not taking in enough fuel, you may find you succumb to the dreaded ‘bonk’ or, feel flat or nauseous. Over-fuelling can also be an issue, particularly if you are consuming more carbohydrate and fluid than what you trained with. Gut upset, nausea and even stitches will commonly follow.

If you are unsure of how much carbohydrate you need per hour, it may be worthwhile consulting a Sports Dietitian to see what will suit you and your performance best.

3

Your intake contained too much of the one type of carbohydrate:

No matter your age, gender, weight, your digestion of glucose is capped at around 60g per hour.

So, if you are having sports foods and drinks that are primarily glucose, and you are consuming more than this per hour, you are likely to suffer some gut distress or not hit the performance goals you had in mind.

As such, if you plan on consuming more than 60g of carbohydrate per hour, make sure it is coming from what is called Multiple Transportable Carbohydrates. Basically – you need to be having carbohydrate from multiple sources such as both glucose and fructose. These are digested (transported) via different pathways, which means we can reach our goal intakes per hour without the risk of gut upset.

Fluids: Hydration and electrolytes are crucial before and during the race.

4

You didn’t replace Your hydration and electrolyte losses:

There are risks in both under- and over- hydrating to performance and more severely, health. As such, you want to be carefully planning your hydration based on your own individual needs and losses, and also based on the environment you are racing in. Genetics, gender, training level and acclimatisation all impact your sweat rate, loss of electrolytes and overall fluid needs.

In optimising hydration, firstly ensure that you are focusing on hydration in the lead up to the race – you don’t want to be playing catch up with your hydration on race morning. Next, it is about hydrating pre-race to a level that has you feeling ready to race but not over-hydrating in a way that will have you stopping every 10seconds on the bike to go to the loo.

Start your hydration early on the bike so that you are not trying to play catch up in the latter half of the race too.

As for electrolytes, the amount you need will vary depending on all the factors mentioned above – e.g. if you are not acclimatised to the conditions pre-race you will lose more electrolytes per litre of sweat than you would if you were acclimatised. So, tailor electrolyte intake accordingly or check in with a Sports Dietitian if you are unsure. Sodium in drinks and sports foods will also help with hydration by helping you absorb the fluid you are taking in.

Australian Triathlete |

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Training TOOLBOX nutrition © Shutterstock.com

Not so happy racing: Lack of preparation or focus on nutrition before your race is going see you come undone.

5

You used a new product on race day:

This happens way too often for my liking. You may have listened to a training buddy, a person at the expo or maybe you used the oncourse nutrition without training with it first. So many things run through your head in the lead up to the race and self-doubt is often included. This may mean you listen to advice or worry about things that usually wouldn’t phase you.

If you do come across a new product or a new idea in the days leading into a race, you can still put them down for future races when you have time to trial them – but just don’t trial them during the actual race! As for nutrition on course, know that this can be risky. Concentrations (of sports drinks) aren’t always optimal, and brands may be ones you haven’t had before. If you plan to use on-course nutrition, trial the products in training first!

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6

No planning or focus on nutrition before your race:

You have trained your heart out, you have planned all your race travel needs and feel like everything is set. Nutrition, unfortunately, is often forgotten, and it isn’t until something goes wrong that we consider getting help or starting to plan our race day intake. Without planning you risk forgetting to fuel during the race - not having enough, having too much or going for options that you haven’t personally trialled before.

At least 4-6weeks before your race, take the time to consider what sports foods, drinks and supplements you are going to need for your race. Source the brands you would like to trial or use and purchase them with plenty of time.

That way, you not only have them for the race, but you have them to use and trial during training.

If you have had any issues such as cramping, gut upset, bonking or nausea in the past and feel that nutrition may be a contributor, absolutely consider checking in with an Accredited Sports Dietitian.

They will look carefully at your race history, your individual requirements, your preferences and racing goals to design a race nutrition strategy that is right for you.

Alicia Edge Alicia is an Advanced Sports Dietitian with an online sports nutrition business, Compeat Nutrition. She is also a mum and triathlete, so advice extends beyond the basics and is instead focused on providing effective and achievable nutrition for both training and racing.

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Taco

s s o c a T n a Veg with

Orange zing

It’s no secret that there are many health and performance benefits in going plant-based.

Increasing your intake of vegetables alone will help overall help, recovery and performance.

But if you’re thinking of swapping your animal-based meals for vegetarian or vegan alternatives, you have to do it right! It’s not just about “cutting out meat”. High levels of training require extra attention to the macros (in particular protein for recovery) and the micros (it’s important to pay attention to iron and B12 when plant-based). Doing the plant-based thing right doesn’t have to be hard and the best bit – it can still taste pretty amazing! Here’s a Vegan Taco recipe that won’t leave you feeling like you’ve missed out because you left out the meat/fish/chicken – it’ll leave you feeling satisfied and recovered, ready for your next training session.

Recipe adapted from taste.com.au

Ingredients: • ¼ cup Extra Virgin Olive Oil (EVOO)

• 1x 400g can Four Bean Mix

• 1-2x 30g Old El Paso Taco Spice Mix

• 1 large orange, cut into small pieces

• Old El Paso Mild-Medium Salsa Thick and Chunky

• 1 cup fresh coriander, chopped

© Shutterstock.com

• The juice of 2 limes • 750g firm tofu, cubed • 1 red onion, finely chopped • 2 Capsicums (1 red, 1 green), chopped

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• Soft tortillas to serve • 1-2 avocados, sliced • Baby Cos lettuce, to serve • Original Vegenaise, to serve • Additional lime halves, to serve

© Margaret Mielczarek

*Amounts can vary – be mindful the more you stack into your tortilla the harder it will be to close it!

Method: Tofu mix

Orange Salsa

1. Drizzle some EVOO onto frying pan and preheat the pan over high heat

1. Combine the onion, orange, coriander and lime juice in a bowl

2. Combine the rest of the EVOO in a bowl with one packet of spice mix and the lime juice, add the cubed tofu and mix together until tofu is coated

2. Mix to combine well

3. Place tofu onto frying pan, stirring regularly with a wooden spoon to prevent the tofu from burning 4. Drain the Four Bean Mix under cold water and add to frying pan – mix in with the tofu 5. Add the capsicum and mix through 6. Add the second packet of spice mix to the pan and cover with ½-1 cup water and mix until the water is absorbed/reduced 7. Once cooked, set aside

How to eat 1. Wash and slice Baby Cos lettuce as desired (can leave the leaf long or chop – as desired) 2. Place lettuce onto the tortilla (amount – as desired) 3. Top with tofu mix (again, amount depends on hunger) 4. Finish with the 1-2 teaspoons orange salsa, 2-3 avocado slices and 1-2 teaspoons of Vegenaise to taste* 5. Enjoy!

Australian Triathlete |

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