January 2012 R32.95

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EXCLUSIVE INTERVIEW WITH THE FASTEST IRONMAN IN THE WORLDANDREAS RAELERT

2 JANUARY 2012

JANUARY 2012 3

FLUIDLINES DPS

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The 2011 Orbea range available from select retailers.

Please contact Fluidlines on 021 853 0000 or mail us on admin@fluidlines.co.za for further assistance.

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AIZonESSN TechonologyOrbea Carbon GoldOrbea Design

The 2011 Orbea range available from select retailers.

Please contact Fluidlines on 021 853 0000 or mail us on admin@fluidlines.co.za for further assistance.

Please view full range on www.fluidlines.co.zaww

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6 JANUARY 2012

CAPE CYCLES DPS

zipp.com

REVOLUTION IN SPEEDWhen you combine cutting-edge mathematics, world-class supercomputers, and Zipp’s

supremely creative engineers, you end up with some bold ideas. Like inverting what was already

the world’s fastest aero rim shape to achieve smoother airfl ow around the entire wheel – not just

the leading edge. | Based on that revolutionary concept, Firecrest wheels reach unprecedented

levels of performance, stability in crosswinds, and road feel. | Marino Vanhoenacker rode the

808 Firecrest front with a Super-9 Disc rear en route to smashing the all-time Ironman® record

with a blistering time of 7:45:58.

Experience FirecrestTM technology with the 404 and 808 wheelsets in Tubular or Carbon Clincher.

www.ZIPP.comwww.sram.com DistributeD, serviceD anD MaintaineD by cape cycle systeMs. (pty) ltD in southern africa www.capecycles.co.za DistributeD, serviceD anD MaintaineD by cape cycle systeMs. (pty) ltD in southern africa www.capecycles.co.za

JANUARY 2012 7

zipp.com

REVOLUTION IN SPEEDWhen you combine cutting-edge mathematics, world-class supercomputers, and Zipp’s

supremely creative engineers, you end up with some bold ideas. Like inverting what was already

the world’s fastest aero rim shape to achieve smoother airfl ow around the entire wheel – not just

the leading edge. | Based on that revolutionary concept, Firecrest wheels reach unprecedented

levels of performance, stability in crosswinds, and road feel. | Marino Vanhoenacker rode the

808 Firecrest front with a Super-9 Disc rear en route to smashing the all-time Ironman® record

with a blistering time of 7:45:58.

Experience FirecrestTM technology with the 404 and 808 wheelsets in Tubular or Carbon Clincher.

www.ZIPP.comwww.sram.com DistributeD, serviceD anD MaintaineD by cape cycle systeMs. (pty) ltD in southern africa www.capecycles.co.za DistributeD, serviceD anD MaintaineD by cape cycle systeMs. (pty) ltD in southern africa www.capecycles.co.za

8 JANUARY 2012

JANUARY 2012 9

WelcomeISSUE 21 / JANUARY 2012

Subscribe todaySEE PAGE 66

ON THE COVER Andreas Raelert, Ironman Record HolderPhotography Jacob Bliss

Rock and rollersMeet the triathletes who are so bad, they’re brilliant... PAGE 14

Ultimate upgradeTake yourself to the next level with these helpful tips PAGE 37

Our cover guyTriathlon Plus chats to Andreas RaelertPAGE 48

Don’t miss this month

WOW, A brand new start to the year and we are already in race mode. KZN hosts the first race of 2012, with the Suncoast Olympic Distance Triathlon on the Durban

beachfront. We then head to East London for 70.3. A race that I’m sure many of you will be doing and have been training for over the last few weeks. After that, the provincial championship events get underway and then it’s a free for all, with racing on almost every single weekend up until Ironman in April. Just a quick re-cap from the BSG final that took place in December - well done to Richard Murray for snatching the men’s title away from Erhard Wolfaardt, who has practically owned it the last few years. Richard has the running pedigree to do really well internationally and South Africa are expecting big things from him in the near future. Andrea Steyn won the woman’s title and was pretty much unbeatable during the entire series. The younger ladies are going to have to train a lot harder to knock Steyn off the top perch this coming year.

Once again, Triathlon Plus SA shows why it is number one in this country when it comes to delivering a quality publication that is of international

standard. Our training zone is packed with a wealth of information that will help you transform into a better triathlete. The beauty

of this sport is that one can never stop learning and improving. Even the professionals and full-time athletes live and learn from the mistakes they make and there is always room for

improvement. Our training zone will definitely go a long way when solving some of your questions and problems.

I wish our readers a prosperous New Year and look forward to meeting you at the next race! Happy Training and Happy 2012.

Glen Gore editorglen@triathlonplus.co.za

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

10 JANUARY 2012

PREPARE01VO2 MAXSUPPORT PRODUCTION OF OXYGEN

WHY: Loaded with phosphates like magnesium, potassium and sodium, VO2 Max reduces the chance of cramps, buffers lactic acid pain, creates vasodilation for better blood-flow and assists you to breathe easier.WHEN: Start loading 3 days prior to ensure optimal phosphate storage for increased endurance performance and power.COMBINE WITH: Cramp Block

Racing is as much about mental achievement as it is physical. And nothing gives you greater confidence than being completely prepared for your race. USN’s improved range of market-leading endurance supplements have been scientifically formulated and race-proven in association with top professional athletes to ensure you achieve your true potential. Pre-, during- and post-race supplements ensure you have optimal nutrients to perform and recover at exactly the right time to take your performance to the next level.

“It’s all about the right preparation, maintaining your performance while racing and effective recovery to remain in top condition”

Kent Horner

www.usn.co.za USN SA @USNSA As seen on Weekdays 6.25 on SABC 3

3 DISCIPLINES. 3 PRODUCTS. ULTIMATE SUCCESS!A TRIATHLON DEMANDS DETERMINATION AND DEDICATION; USN PROVIDES THE WINNING FUEL TO SUCCEED.

ESSENTIAL SUPPLEMENTATION TO ACHIEVE PEAK PERFORMANCE. PERFORM FASTER. HARDER. LONGER.

PERFORM02EPIC PRO ALL -IN-ONE COMPLETE PERFORMANCE & INTRA-EXERCISE RECOVERY

WHY: Ultra-endurance, complete performance & intra-exercise recovery drink, to replace glycogen, vital nutrients, amino-acids and pre-digested proteins so the body use no energy for digestion but only performance.WHEN: Drink within 30 min after an event or long training session. During strenuous endurance events: take one serving (75g) every 60-90-min, taking a few sips every 15-20 min. COMBINE WITH: Energy Harvest Bar

RECOVER03SPRINT PROPREMIUM ENERGY SURGE STACK TO DELIVER EXPLOSIVE ENERGY

WHY: Delivers an extreme, yet sustained boost of explosive energy, renewed mental focus and desire that allows you to lift your performance to a new level.

WHEN: For your last bottle, to revive and get turbo-charged all the way to the finish line.COMBINE WITH: Cyto Power HP Vooma Energy Gel

Kent Horner I South Africa’s Long Distance Triathlon Champion

13317_SATP_DO IT LIKE A PRO AD FP.indd 1 2011/12/02 03:23:12 PM

GLEN GOREA multiple South African triathlon champion, having competed professionally for 16 years, Glen’s PB for Ironman is 8:34, and he has completed the Comrades Marathon 6 times

The Fire Tree Design Company Suite 515, Island Office Park35/37 Island Circle, Riverhorse ValleyP.O. Box 18882, Dalbridge, 4014www.firetree.co.za

Managing Director Arthur LelloFinancial Director Debbie Palframan

Tel +27 31 534 6600

Future plc is a public companyquoted on the London StockExchange (symbol: FUTR).

www.futureplc.com

Chief executive Stevie SpringNon-executive chairman Roger ParryGroup finance director John Bowman

Tel +44 (0)20 7042 4000 (London)Tel +44 (0)1225 442244 (Bath)

© Future Publishing Limited 2009. All rights reserved. No part of this magazine may be used or reproduced without the written permission of the publisher. Future Publishing Limited (company number 2008885) is registered in England and Wales. The registered office of Future Publishing Limited is at Beauford Court, 30 Monmouth Street, Bath BA1 2BW. All information contained in this magazine is for information only and is, as far as we are aware, correct at the time of going to press. Future cannot accept any responsibility for errors or inaccuracies in such information. Readers are advised to contact manufacturers and retailers directly with regard to the price of products/services referred to in this magazine. If you submit unsolicited material to us, you automatically grant Future a licence to publish your submission in whole or in part in all editions of the magazine, including licensed editions worldwide and in any physical or digital format throughout the world. Any material you submit is sent at your risk and, although every care is taken, neither Future nor its employees, agents or subcontractors shall be liable for loss or damage. Training and health advice Future Publishing Limited is not an expert provider of medical advice and the instructions provided herein are in no way intended as a substitute for such advice. Please seek medical advice if you have any injuries or medical conditions. If you experience any pain or discomfort whilst carrying out training plans or exercises in this magazine you should STOP immediately and seek advice from your physician or healthcare provider.

Future produces carefully targeted special-interest magazines, websites and events for people who share a passion. We publish more than 170 magazines and websites and 100 international editions of our titles are published across the world.

The Fire Tree Design Company (PTY) LtdP.O.Box 18882, Dalbridge, 4014 KZN

Tel +27 31 534 6600 Fax +27 31 534 6650 Email info@triathlonplussa.co.za Web www.triathlonplussa.co.za

Editorial Editor Glen Gore glen@triathlonplussa.co.za

Contributors Rich Allen, Tom Ballard, Rachel Bown, Eva Caiden, Kevin Currell, Garth Fox, Txema Garcia, Glen Gore, Peter Greenwood, Guy Kestevan, Emma-Kate Lidbury, Tim Pigott, Vanessa Raw, Warren Rossiter, Matt Skinner, Spencer Smith, Steve TrewPhotography Rich Cruse, Getty Images, Action Photo, Helen Turton, Michael Dannenberg www.foodimaging.co.uk, Joseph Branston, Lars Baron, Timothy Carlson, Rich Cruse, Cape Town Sport Photography, Triathlon.org, Chris Hitchcock, Getty, Nigel Farrow, Huw Evans Picture Agency, Iñigo San Millán, Corbis, Triathlon.org/Delly Carr, Triathlon.org/Arnold LimIllustration Peter Greenwood, Phil Nicodemi

Cover Photo Jacob Bliss

Meet the South African team: Creative Director Bianca Schmitz

Art Editor Ting-wen Yang, Shane Hardie

Copy Editor Alexandra Massey

Social Media Neville Tietz

Subscriptions Geraldine Stone

AdvertisingGlen Gore +27 74 187 7140 glen@triathlonplussa.co.za

Subscriptions +27 31 534 6600 subs@triathlonplussa.co.za

Subscribe online at www.triathlonplussa.co.za

TriPlus Voice Blogsite 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.

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 21 /JANUARY 2012

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

TXEMA GARCIA Our professional consultant chef from Bilbao in Spain has been cooking for almost 20 years and is a keen sportsman. Txema has worked in Spain, France, Mexico and the UK and also teaches cookery to kids

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

SPENCER SMITH British triathlon legend Spencer has won two world titles, two European championships and two Ironmans. He’s also been a pro cyclist and now lives and works in Florida as a tri coach

PHIL MOSLEY Our coaching editor is a triathlon coach, sports scientist and pro triathlete. This month he’s ditching his running and cycling training in favour of multiple pool sessions to boost his swim

GARTH FOX Garth is a competitive triathlete and cyclist and he has a masters in sports science. He decided to give up a highly paid job in London to pursue his new career and is loving every minute of it

GUY KESTEVEN Bike guru Guy has tested thousands of bikes for us and our sister magazine Cycling Plus. His in-depth testing methods are both loved and feared by bike manufacturers all over the world

JANUARY 2012 11

PREPARE01VO2 MAXSUPPORT PRODUCTION OF OXYGEN

WHY: Loaded with phosphates like magnesium, potassium and sodium, VO2 Max reduces the chance of cramps, buffers lactic acid pain, creates vasodilation for better blood-flow and assists you to breathe easier.WHEN: Start loading 3 days prior to ensure optimal phosphate storage for increased endurance performance and power.COMBINE WITH: Cramp Block

Racing is as much about mental achievement as it is physical. And nothing gives you greater confidence than being completely prepared for your race. USN’s improved range of market-leading endurance supplements have been scientifically formulated and race-proven in association with top professional athletes to ensure you achieve your true potential. Pre-, during- and post-race supplements ensure you have optimal nutrients to perform and recover at exactly the right time to take your performance to the next level.

“It’s all about the right preparation, maintaining your performance while racing and effective recovery to remain in top condition”

Kent Horner

www.usn.co.za USN SA @USNSA As seen on Weekdays 6.25 on SABC 3

3 DISCIPLINES. 3 PRODUCTS. ULTIMATE SUCCESS!A TRIATHLON DEMANDS DETERMINATION AND DEDICATION; USN PROVIDES THE WINNING FUEL TO SUCCEED.

ESSENTIAL SUPPLEMENTATION TO ACHIEVE PEAK PERFORMANCE. PERFORM FASTER. HARDER. LONGER.

PERFORM02EPIC PRO ALL -IN-ONE COMPLETE PERFORMANCE & INTRA-EXERCISE RECOVERY

WHY: Ultra-endurance, complete performance & intra-exercise recovery drink, to replace glycogen, vital nutrients, amino-acids and pre-digested proteins so the body use no energy for digestion but only performance.WHEN: Drink within 30 min after an event or long training session. During strenuous endurance events: take one serving (75g) every 60-90-min, taking a few sips every 15-20 min. COMBINE WITH: Energy Harvest Bar

RECOVER03SPRINT PROPREMIUM ENERGY SURGE STACK TO DELIVER EXPLOSIVE ENERGY

WHY: Delivers an extreme, yet sustained boost of explosive energy, renewed mental focus and desire that allows you to lift your performance to a new level.

WHEN: For your last bottle, to revive and get turbo-charged all the way to the finish line.COMBINE WITH: Cyto Power HP Vooma Energy Gel

Kent Horner I South Africa’s Long Distance Triathlon Champion

13317_SATP_DO IT LIKE A PRO AD FP.indd 1 2011/12/02 03:23:12 PM

12 JANUARY 2012

ContentsISSUE 21 / JANUARY 2012

A FUTURE FIRSTHEAR WHAT JAMES CUNNAMA HAS TO SAY ABOUT HIS PLANS FOR THE FUTURE

THE DEFENDING CHAMPFIND OUT HOW JODIE SWALLOW IS GETTING READY TO KEEP HER TITLE

50

52

9224 UP TO SPEED News, reviews and tips including a first look at Garmin’s power meter pedals

66 SUBSCRIBE AND LOOK COOL Never miss an issue, save money and get yourself some free gear from Hammer Nutrition

58 RACE REPORTS Including Ironman Wales and the BSG Tri series

98 RACE LISTINGS Plan your year with our guide to what’s on

100 COMEBACK TALES Rich Allen wonders if the Brownlees can beat the 2012 pressure

102 TREW STORIES Steve Trew explains how triggers, hooks and fire hold you back

TRAINING ADVICE

54 THE MIDLANDS ULTRA Get ready to take part with our four week training plan

78 IS PASTA SLOWING YOU DOWN? How carbs could be hampering your race potential

88 CHOOSE THE RIGHT BIKE You training questions answered on bike choice and weight-training in solved

GEAR

92 BRAND NEW KIT All the latest kit reviewed including Continental’s new TT tyres

ON THE COVER

37 43 ULTIMATE PERFORMANCE UPGRADES Trade up your training, kit and body to become better at triathlon

48 ANDREAS RAELERT We talk t o Andreas Raelert about world records, Kona and the future

50 JAMES CUNNAMA Climb inside the mind of James Cunnama

52 JODIE SWALLOWA short chat with the defending champ

72 SWIM: 4 DRILLS THAT WILL DELIVER Smart trouble-shooting workouts for speed gains in the water

74 RUN: THE BEST FINISH OF YOUR LIFE Spencer Smith reveals his PB-pushing run tricks

76 BIKE: THE NEW WAY TO RIDE AERO How the aero/metabolic ratio could shatter your bike splits

81 GET OVER INJURY Pro triathlete Vanessa Raw shows you how to come back strong after injury

82 12 WEEKS TO IRONMAN Test your mettle in this infamous endurance race with our expert plans

EVERY MONTH

14 THIS IS YOUR WORLD Triathletes breaking the clean-cut mould

BRAND NEW KITGET THE LOWDOWN ON THE HOTTEST GEAR TO HIT THE SHOPS

JANUARY 2012 13

THE CHAMPIONWHAT DOES ANDREAS RAELERT PLAN TO DO NOW?

RACE REPORTSINCLUDING ALL THE ACTION FROM IRONMAN WALES AND CHALLENGE HENLEY-ON-THAMES

48 58

37 PIMP YOUR RACE 43 WAYS TO UPGRADE YOUR TRAINING, BODY AND KIT TO GET YOU GOING FASTER THAN EVER

Subscribe

and get free

goodies from

Hammer

Nutrition

SEE PAGE 66

14 JANUARY 2012

PRESENTS

THIS IS YOURWORLD

WE’RE TOUGH AS NAILS, BUT WE’RE A CLEAN-CUT BUNCH – HERE ARE TRIATHLETES BREAKING THE MOULD

Wor

ds P

hil M

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Ric

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THIS IS YOUR WORLD

CAMERON WIDOFF USAIT MAY sound like a marketing ploy but Cameron “Wildman” Widoff’s nickname is well earned. In his youth, Widoff moved to Boulder, Colorado to focus on a career in triathlon. During this time, he grew dreadlocks and lived a lifestyle that he likens to that of a “travelling vagabond”. He earned money through dry-stone walling and various other construction jobs so he could afford to live and train. He even slept in a car for two years so that he could pay for travel to races. After seeing a homeless man holding a sign that read “Will Work For Food” he wrote in marker-pen: “Will Race For Food” on his tri-vest and wore it for the first of his four wins at the Wildflower Ironman triathlon. His wild looks and beatnik lifestyle soon got noticed and he was featured in prominent advertising campaigns for both Oakley and PowerBar. He still lives in Boulder (in a house, not a car) and spends his spare time snowboarding, surfing and riding motorbikes.

14 JANUARY 201214 JANUARY 201214 JANUARY 2012

JANUARY 2012 15

THE WORLD’S COOLEST TRIATHLETES

JANUARY 2012 15JANUARY 2012 15JANUARY 2012 15

16 JANUARY 2012

THIS IS YOUR WORLDP

hoto

Get

ty Im

ages

CONRAD STOLTZ SOUTH AFRICAASIDE FROM hand-digging a trench on his family’s farm in South Africa so that he could use it for swim training, multiple XTERRA World Champion Conrad “The Caveman” Stoltz is best known for his wince-inducing accidents. In 2005, while carrying a 15kg sack of potatoes, he tripped over and smashed his knee on his front step: “I couldn’t assess the damage because I was seeing stars and the blood was flowing like a river.” Not wanting to miss out on training, he patched up his blood-soaked knee and set off for a three-hour bike ride, before going to hospital the following day for stitches. In the same year, he gashed his foot on a rusty steel girder before the swim start of XTERRA Richmond. A fellow competitor assessed the damage, before declaring: “Those are tendons!” Stoltz raced anyway and went on to claim a famous victory. The cut soon became infected and four days later, he had surgery. The full gruesome photos are on www.conradstoltz.com but they’re not for the faint-hearted!

SPENCER SMITH GREAT BRITAININ HIS day, multiple world champion Spencer Smith was like the David Beckham of triathlon. He exploded onto the tri scene by winning the World Junior and European senior championships in 1992 and then the senior World titles in 1993 and ’94. From the beginning to the end of his career, he attracted media attention wherever he went. At the Bath Triathlon in 1993, his dad was filmed on the sidelines shouting at Smith’s arch-rival Simon Lessing for what he felt was illegal drafting. A shocked Lessing exclaimed to the cameras “are you getting this?” while the commentators tried to brush over the clearly audible swearing from Smith Senior. Spencer’s triathlon career was then rocked in 1998 when he was banned for illegal drug use, a decision that was overturned 17 months later. During that time, he switched to cycling for the Linda McCartney pro team, earning himself the nickname “Tri-Hard” from his teammates, thanks to his no-holds barred approach to training.

Pho

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16 JANUARY 2012

DIRK IS SWIMMING FASTER.

Dirk Bockel. First out of the water in a PZ3tx at the 2011 Abu Dhabi Triathlon - 0:38:20Swimming faster in blueseventy.

www.blueseventy.co.zaTHE WORLD IS SWIMMING FASTER IN BLUESEVENTY.

JANUARY 2012 17JANUARY 2012 17

DIRK IS SWIMMING FASTER.

Dirk Bockel. First out of the water in a PZ3tx at the 2011 Abu Dhabi Triathlon - 0:38:20Swimming faster in blueseventy.

www.blueseventy.co.zaTHE WORLD IS SWIMMING FASTER IN BLUESEVENTY.