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SWIM OPEN-WATER SWIM TIPS BIKE BEST PLACE FOR

BIKE BOTTLESDO RACES MAKE YOU FASTER?RUN

PLUS ADVICE ON BEATING THE COLD

BE YOUR OWN NUTRITIONIST WAYS TO BEAT PRE-RACE STRESS

FOR GEAR NO.1

BUYER’SGUIDESUMMER

BE AN IRON LADY

Aero wheels can be a minefield of technical jargon. Here’s a guide to the key points you need to know

BUYING WHEELSETS

TO BEAT SHIN SPLINTS

WEEK PLAN 4

TOUGH WORKOUTS, TRAINING TIPS AND RACE-DAY ADVICE

ON THE COVER Erin Densham AUSPhotography JANOS SCHMIDT itu.org

12 AUGUST 2012 AUGUST 2012 13

THIS IS YOUR WORLD FIRST-TIME TRI RACES

14 JULY 2012

THIS IS YOUR WORLD

PRESENTS

THIS IS YOURWORLD

FOR THESE ATHLETES, IT LOOKED LIKE THEIR RACE HAD ENDED – BUT THEN THEIR DETERMINATION KICKED IN

RACES TO REMEMBER

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CHRISSIE WELLINGTON, HAWAII, 2011 AFTER TAKING a year out in 2010, Wellington returned in 2011 in the best shape she had ever been in. However, two weeks before she was due to line up at Kona, she crashed while out riding in Boulder. She was a mess, with the skin missing equal to third degree burns. Infection and fever followed, there was continuous pain in her hip and swimming became almost non-existent. With a misaligned rib and ripped pectoral muscles, it was beginning to look like she wouldn’t line up after all. And then it was race time. Wellington had her slowest swim time at Kona, 61 minutes, which was significantly slower than the leaders’ pace. At halfway on the bike, Wellington was level with Mirinda Carfrae. This gave her a confidence boost and she began the run in sixth place. The big challenge was going to be Mirinda Carfrae, who was chasing hard. But the miles ran out before the time did and Wellington took her greatest win – her 13th Ironman victory out of 13 starts.

This Is Your WorldFor these athletes, it looked like

their race had ended – but then their

determination kicked in

PAGE 12

34 AUGUST 2012 AUGUST 2012 35

Leading LadiesTRAINING

TIPS

Leading LadiesTRAINING

TIPS

smooth at 75-85% effort, with 30 seconds rest; 3x100m at 85% effort; 300m smooth at 75% effort with 30 seconds rest; 2x100m at 85-90% effort; 200m smooth with 30 seconds rest; 100m fast; 100m cool-down swim, easy effort.

CAT MORRISON’S POSITIVE THINKING

AN IRONMAN-DISTANCE event is a long day at the office. You can be guaranteed that there will be stages of the race where you feel horrid. This can be mental, physical or both. It is entirely normal. In fact, it is to be expected. The key is how you respond to the situation: think about all the preparation that you have put in to being ready for the race, all the times that you have triumphed in

RACHEL JOYCE’S IRONMAN TRAINING DAY

IN THE LEAD-UP to an Ironman, I include one or two hard days that simulate the big race. I don’t do the full distance but they’re long days.

I start with a swim, then have a quick turnaround onto the bike where I will ride up to five hours and include some race pace efforts. From there I’ll go straight into a transition run, which isn’t necessarily long – maybe only 40 minutes – but it will include some good pace work.

These days are good for practising race-day nutrition, for conditioning and for your mental preparation. It’s unlikely you’ll feel good all day so you’ll get to practise dealing with the lows that you’ll almost certainly experience during a long race.

It’s important not to do too many days like this. They take a lot out of you and you need at least a couple of days to recover.

EMMA-KATE LIDBURY’S TOUGHEST SWIM

MY COACH, MATT Dixon, seems to specialise in tough swim workouts. There are a few great sessions I do regularly, but this is one of the most demanding. After around one kilometre of mixed warm-up work, do this: 20x25m broken down into 4x5 lengths sequences – three lengths at 85% effort, one fast, and one easy. This should be swum straight through, without rest, so once you’ve done your first “easy” length you’re back into 85% efforts. Do 4x100m at 85% effort; 400m

HOW TO BE AN IRON LADY

TOUGH WORKOUTS, TRAINING TIPS AND RACE-DAY ADVICE FROM WORLD-LEADING LONG-

DISTANCE TRIATHLETES

hard sessions, all the times when you have pushed yourself to the limit in training and you have succeeded. Use these positive thoughts to drive yourself forward. Positive self-talk will get you through the bad patches.

RACHEL JOYCE’S GROUP TRAINING TRICK

TRAIN WITH PEOPLE that are faster than you on a regular basis. This will help you to improve as you try to keep up, whether you’re in the pool or out on the bike. Remember that it’s best not to train like this all the time, though – if you always swim or ride with people who are faster, it can lead to over-training and not being able to do the training that’s best for you as an individual.

RACHEL JOYCE’S RACE-DAY SELF TALK

BEFORE RACE DAY, take a moment to yourself to go through each stage of the race. The start, the swim, the transitions, and then what you will do if something doesn’t go to plan. Answer those “what if” questions. What if I get a puncture? What if I lose my goggles? If you’ve already dealt with those scenarios in your head before race day, if they do happen you are prepared. If you’re prepared for any eventuality, you are less likely to panic when things go wrong.

CAT MORRISON’S FUEL PLAN

GOOD NUTRITIONAL STRATEGIES in Ironman training and racing are fundamental. There are numerous resources that you can access to learn about training, pre-race, race and post-race nutrition. Race-day nutrition plans not only have to be planned in advance, but you need to try them out in advance too! Some pre-race research is fundamental. What products are available on the course? Where are they? Can you use them? If not, can you carry enough of your personal products to be self-sufficient?

LEANDA CAVE’S REWARD SESSION GO OUT FOR a run or a ride and leave the watch or bike computer at home. Take some money with you and find a destination on a map and make that your goal. Treat yourself with a coffee and/or a bite to eat and sit around for a bit and think to yourself how amazing it is that you have the ability to do such a wonderful thing. Being grateful every now and then can keep you more motivated than anything anyone can say or do.

EMMA-KATE LIDBURY’S 70.3 BIKE INTERVALS

THIS IS one of my favourite bike workouts. After about an hour riding with some short builds and pick-ups,

do four 20-minute intervals, building up to 70.3 pace in the last 10 minutes of each. Between each interval, do a 10-minute spin at lower intensity. Keep your legs working over, but save your main efforts for the intervals.

LEANDA CAVE’S STRENGTH SETS

IT MIGHT NOT seem like the most obvious thing to include in training, but I’m a big fan of push-ups. I do them at least three times a week. They not only prevent shoulder injuries, but also make you a better swimmer in my experience. I do a workout that consists of three sets of 10 reps. In between sets I do crunches on the Swiss ball. These are just so that I can have a ripped tummy, but it’s good to feel and look good, even when you’re hurting!

LEANDA CAVE’S BRICK SPRINTS

WHEN I’M DOING a bike-to-run “brick” session, I like to pep up the run with a few quick pace efforts. In the run, I’ll go hard for 20 or 30 seconds, followed by 40 seconds to one minute very easy. You can repeat this a number of times during the run, in sequence – maybe five times before getting back to your regular pacing. It’s a great way to kill time and an easy way to stay motivated. The effort is hard but short in terms of time.

EMMA-KATE LIDBURY’S MENTAL TOUGHNESS

FOR ME, IT’S all about positive self-talk and imagery. If you can fill your head with positive phrases that mean a lot to you then you will surprise yourself. The brain can help push the body beyond what you think are your limits. My most successful races are races I’ve wanted so badly that I’m so ready and willing to achieve my goal when the big day comes around. Think about all the hard work you’ve put in to arrive at race day. The hardest work has been done – race day is your platform to perform and is your time to shine. Suck up that pain and get going!

AboveLeanda Cave includes strength training in her routine to help her get ready to race There will be stages

of the race where you feel horrid. The key is how you respond to the situation Cat Morrison

JULY 2012 3534 JULY 2012

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How To Be An Iron LadyTough workouts, training tips and race-day advice from world-leading long-distance triathletes

PAGE 34

62 AUGUST 2012

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PAGE 62

Don’t miss this month

September at last! August brought us some rather bad training weather, but with

the start of spring, it’s time to begin some base training. I do encourage all of you who train as triathletes to compete in triathlon events. While it may seem an odd thing to mention, there are countless athletes out there who train up a storm during the week and over weekends, only to then sit out when a triathlon event is offered right on their doorsteps. We need every one of you to follow through and participate in as many triathlon events as possible. Race organisers count on entrants when trying to lure some much-needed sponsorship to the sport. We need the support provided by triathletes coming to races and having fun. The more competitors, the bigger the sport, and the more sponsorships that will follow from there. Having said that, I watched both the ladies’ and men’s races at the Olympic Games. What a fine advert for the sport of triathlon! The women put up a great show as the gold medal was decided with a photo finish right at the end. Nicola Spirig took gold whilst Lisa Norden settled for silver. I can only think that she might have a “what if” thought for many a year to come after such a close finish. The men’s race was equally as exciting. Alistair Brownlee certainly deserved the win and Javier Gomez the silver, having also earned his stripes over the last few competitive seasons. Bronze for Johnny Brownlee gave UK Triathlon an excellent return on

the money spent on the sport over the last four years in preparation for London 2012. A quick mention for SA’s Gillian Sanders, who was in the mix right from the start and eventually finished 19th. Kate Roberts came home in 22nd. Our sole representative in the men’s race, Richard

Murray, missed the front pack after the swim but fought back bravely to claim 17th. There certainly is hope for SA Triathlon if we get our programme geared properly. It takes a very precise and clear-cut plan

for the next 3.5 years to ensure that we have at least 4 South Africans on the start line in Rio 2016. I hope TSA are listening and have a POA.

Otherwise, September’s issue includes our annual Summer Buyer’s Guide, which showcases the best equipment that the sport of

triathlon has to offer. You will find everything and anything you need in this guide, so start the drooling. Happy summer training! Glen

Glen Gore editor

glen@triathlonplussa co.za

Get in touch...twitter.com/TriathlonPlusSA orfacebook.com/TriathlonPlusSA

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Contributors Rich Allen, Eva Caiden, Dr Kevin Currell,

Eamonn Deane, Fiona Duffy, Txema Garcia,

Glen Gore, Phil Graves, Peter Greenwood, Guy

Kesteven, Nigel Leighton, Dr Ian Rollo, Spencer

Smith, Mark Threlfall, Steve Trew, Jamie

Wilkins

Photography Paul Phillips/ Competitive

Image, Triathlon.org/ Delly Carr / ITU, Tim

Carlson, Robert Foy, Dave Caudery, Michael

Dannenberg www.foodimaging.co.uk, Dave

Caudery, British Triathlon /Jero Honda, Arnold

Lim / ITU, Bob Foy, Triathlon.org/Rich Lam,

Spomedis/ ITU, Ironman, Corbis, Triathlon.org/

Janos Schnidt, Bob Kupbens/Competitive

Image, Getty Images, Phil Cole/ ALLSPORT

Cover Photo JANOS SCHMIDT itu.org

Meet the South African team: Creative Director Bianca Schmitz

Art Editor Shane Hardie

Copy Editor Alexandra Massey

Social Media Jonathan Trenor

Subscriptions Geraldine Stone

AdvertisingGlen Gore +27 74 187 7140

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TriPlus VoiceBlogsite www.triplus.co.za

Printed in SA by The Fire Tree Design

Company under license with

Futurenet Publishers.

Distribution through RNA distributors

and First Freight. GLEN GORE Glen is the editor of Triathlon

Plus in South Africa, and

coaches triathletes. He’s been

a pro ITU World Cup racer and

multiple top-five Ironman

finisher. This month he’s going

to supercharge your swim

STEVE TREW Leading triathlon coach and

commentator Steve has been

in the game forever. You can

reach him for coaching advice

and details on his training

camps on trew@personalbest.

demon.co.uk

PHIL GRAVES Phil is a professional Ironman

triathlete who is renowned for

his cycling prowess. He won

both Ironman UK and Ironman

70.3 in 2009, as well as

finishing third at the national

cycle time trial championships

RICH ALLEN Rich has won nine national

elite British championships

and qualified for the Olympics

in 2000. He still races

professionally, and runs his

own coaching business

richallenfitness.com

PHIL MOSLEY Our coaching editor Phil is an

elite triathlete and coach with a

degree in sports science. He is

also the reigning British

age-group duathlon champion

and an authority on every

aspect of the multi-sport world

CATRIONA MORRISON Morrison has won multiple

World and European Duathlon

Championships as well as

Ironman races. She’s one of our

leading ladies (p47) and lends

her expertise on race-day stress

in this month’s Training Zone

TOM BALLARD Our staff writer Tom is a

self-confessed gear nerd with

a love of all things triathlon.

He’s also part of Team

Triathlon Plus-Boardman (see

p36) and is upping the distance

to take on Ironman 70.3 UK

EMMA DEAKIN Emma Deakin works for the

English Institute of Sport (EIS)

as lead physiotherapist with

the Podium, Development and

Academy British Triathlon

squads including athletes

such as the Brownlees

SALLY PINNEGAR Pinnegar is a marathon runner,

nutritionist and personal

trainer. She is also the

nutrition advisor to pro

triathlete Emma-Kate Lidbury.

She shows you how to be your

own nutritionist on p80

We’ve assembled the biggest and best team of triathlon experts around to bring you unrivalled coverage of your sport

Meet your teamof experts

ISSUE 29 / SEPTEMBER 2012

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SA’s NO.1 PERFORMANCE DRINKPACKED WITH MAGNESIUM AND OTHER ELECTROLYTES

TO HELP YOU PERFORM AT YOUR BEST.

POTENTIAL EFFECTS: POTENTIAL EFFECTS:

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10 SEPTEMBER 2012

ContentsISSUE 29 / SEPTEMBER 2012

BUYING WHEELSETSWHAT TO LOOK FOR

VELOCITY SPORTS LAB TRAIN IN AN ENDLESS POOL

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58

62EVERY MONTH

12 THIS IS YOUR WORLDFor these athletes, it looked like their race had ended – but then their determination kicked in

38 RACE REPORTSIncluding the London Olympics

90 RACE LISTINGSPlan the end of your year with our guide to what’s on

91 SUBSCRIBE AND LOOK COOLNever miss an issue, save money and get yourself some free gear

93 GRAVESPhil Graves considers the wisdom of cutting his pre-race working week

94 TREW STORIESSteve Trew explains how the breaking of records keeps sport and athletes advancing

TRAINING ZONE

58 BODYAn effective training program produces optimal results whilst reducing the chance of overtraining and/or injury

ON THE COVER 34 HOW TO BE AN IRON LADY Tough workouts, training tips and race-day advice from world-leading long-distance triathletes

36 WHAT TO LOOK FOR Aero wheels can be a minefield of technical jargon – here’s a guide to the key points you need to know

46 BIKEDrinks bottles aren’t great for aerodynamics. Here’s how to reduce their effect on drag and still stay hydrated during a race

48 NUTRITION Match your diet to your tri training so you can train harder and recover faster

51 SWIM It’s easy to fall foul of the terrors of deep water – here’s how to avoid them

53 RUNWill running races make you a better runner, or just lead you to injury?

55 RACE Pro advice on how to approach race day so that you hit the start line feeling calm and confident

56 TRAINING PLAN Treat your running injuries within one month by following this step-by-step rehabilitation and training plan

60 EXPERT ADVICE Advice on overcoming cold shocks in open water, how best to gear your bike for hilly races and advice on tyre pressures

62 SUMMER BUYER’S GUIDECheck out all the latest gear on the market

SUMMER BUYER’S GUIDEGET THE LOWDOWN ON THE HOTTEST GEAR TO HIT THE SHOPS

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SEPTEMBER 2012 11

UP TO SPEEDTHE BSG TRISERIES IS NEARLY HERE!

RACE REPORTSINCLUDING THE ITU LONG DISTANCE TRIATHLON WORLD TITLE

20 38

34 HOW TO BE AN IRON LADYTOUGH WORKOUTS, TRAINING TIPS AND RACE-DAY ADVICE

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12 SEPTEMBER 2012

THIS IS YOUR WORLD

12 SEPTEMBER 2012

THIS IS YOUR WORLD

PRESENTS

THIS IS YOURWORLD

FOR THESE ATHLETES, IT LOOKED LIKE THEIR RACE HAD ENDED – BUT THEN THEIR DETERMINATION KICKED INW

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FIRST-TIMETRI RACES

RACES TO REMEMBER

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CHRISSIE WELLINGTON, HAWAII, 2011 AFTER TAKING a year out in 2010, Wellington returned in 2011 in the best shape she had ever been in. However, two weeks before she was due to line up at Kona, she crashed while out riding in Boulder. She was a mess, with the skin missing equal to third degree burns. Infection and fever followed, there was continuous pain in her hip and swimming became almost non-existent. With a misaligned rib and ripped pectoral muscles, it was beginning to look like she wouldn’t line up after all. And then it was race time. Wellington had her slowest swim time at Kona, 61 minutes, which was significantly slower than the leaders’ pace. At halfway on the bike, Wellington was level with Mirinda Carfrae. This gave her a confidence boost and she began the run in sixth place. The big challenge was going to be Mirinda Carfrae, who was chasing hard. But the miles ran out before the time did and Wellington took her greatest win – her 13th Ironman victory out of 13 starts. Su

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ELLINGTON, HAWAII, 2a year out in 2010, Wellington r

est shape she had ever been in. efore she was due to line up at K

hile out riding in Boulder. She waskin missing equal to third degre

on and fever followed, there wasr hip and swimming became alm

th a misaligned rib and ripped pewas beginning to look like she woAnd then it was race time. Wellswim time at Kona, 61 minuteslower than the leaders’ paWellington was level withher a confidence boost place. The big challenCarfrae, who was cbefore the time diwin – her 13th Ir

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JAVIER GOMEZ, SYDNEY, 2011SYDNEY 2011 was characterised by the changeable weather. Intermittent rain before and during the event, and then non-stop rain on lap two meant the roads were very slippery. It seemed that there were more falls and crashes than ever before and when Spain’s Javier Gomez crashed and fell on the bike, the pack raced away. It looked liked his chances of a podium finish were over. However, a strong come-back on the final 10km on the bike meant he was nearing contention when he reached T2. The effort on the bike should have taken its toll on Gomez’s legs but it didn’t. A fabulous run split of 30:09 gave him a 100m cushion at the finish, and although Alistair Brownlee fell on the run, Gomez’s win was outstanding. “It was definitely one of the hardest ones,” he said. “It doesn’t happen many times that you crash and then you get up and catch the first group again and then be the fastest runner. I’m really proud. I will always remember this race.”Su

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RACES TO REMEMBER

CHRISSIE WELLINGTON, HAWAII, 2008WELLINGTON WENT back to Hawaii in 2008 with considerable pressure on her shoulders; she was returning as World Champion, having taken the race the year before as a rookie. Despite leg problems and an upset stomach, Wellington was in great shape. She was leading the race when halfway through the bike leg she picked up a puncture. The opportunity to take a much needed pit stop presented itself and then it was back to damage control. The tyre and tube came off and went back on. Both her CO2 canisters failed and, with no pump, it looked like it was all over. It was Australia’s Rebekah Keat who came to the rescue with an act of absolute unselfishness, throwing her spare canister to Wellington as she cycled past. Wellington was back in the race with 11 minutes lost and now over five minutes behind the leader. But she caught new leader Belinda Grainger even before the end of the bike, went into the run with a seven-minute lead and took victory by 15 minutes, breaking the run record in 2 hours 57 minutes 44 seconds.

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THIS IS YOUR WORLD

MIDLANDS ULTRADate: 7 October 2012Entries Open / Close: 16 May 2012 / 23 September 2012Venue: Midmar Dam, KZN MidlandsRegistration Times: Saturday 11am - 4pm / Sunday 5am - 6.30amRegistration Venue: White Marquee @ Finish AreaStart Times: Canoe Ultra: 6:50am / Sprint Tri: 7am / Ultra Tri: 7:20amDistances: Sprint 600m Swim / 22.5km Cycle / 5km Run , Ultra 1.9km Swim / 90km Cycle / 21km Run , Canoe Ultra Triathlon 15km Paddle / 90km Cycle / 21km Runwww.midlandsultra.com for more information

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