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SECRETS TO SUCCESS HEAR HOW THE GREATS GOT TO WHERE THEY ARE MENTAL MUSCLE MASTER YOUR MIND, MASTER YOUR RACE February 2012 R32.95 ISSUE: FEBRUARY RSA R32.95 (inc vat) FEBRUARY 2012 ISSUE 22 ONE SPORT IS NOT ENOUGH www.triathlonplussa.co.za MOVE GO GET THE STEP AHEAD FOCUS THE RIGHT MIND FRAME BE THE BEST TRIUMPH ALL THE BEST GEAR 2012 HAS TO OFFER 12 WEEK PLAN FOR OLYMPIC DISTANCE FOR GEAR NO.1 NEW GEAR PREVIEW PLUS THE ESSENTIAL TRI KIT Q&A WITH THE BROWNLEES HOW TO FIGHT POST IRONMAN BLUES su L MUSCLE ND, MASTER YOUR s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s w ow w w w w
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February 2012 Issue 22

Transcript of Triathlon Plus

  • SECRETS TO SUCCESSHEAR HOW THE GREATS GOT TO WHERE THEY ARE

    MENTAL MUSCLEMASTER YOUR MIND, MASTER YOUR RACE

    February 2012 R32.95

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    MOVE GO GET THE STEP AHEAD FOCUS THE RIGHT MIND FRAME BE THE BESTTRIUMPH

    ALL THE BEST GEAR 2012 HAS TO OFFER

    12 WEEK PLAN FOR

    OLYMPIC DISTANCE

    FOR GEARHCDDFC8I7HG HCD6F5B8G NO.1

    NEW GEAR PREVIEW

    PLUS THE ESSENTIAL TRI KIT

    Q&A WITH THE BROWNLEES HOW TO FIGHT POST IRONMAN BLUES su

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  • FEBRUARY 2012 7

    WelcomeISSUE 22 / FEBRUARY 2012

    Subscribe todaySEE PAGE58

    SECRETS TO SUCCESSHEAR HOW THE GREATS GOT TO WHERE THEY ARE

    MENTAL MUSCLEMASTER YOUR MIND, MASTER YOUR RACE

    February 2012 R32.95

    ISSU

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    ANUA

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    MOVE GO GET THE STEP AHEAD FOCUS THE RIGHT MIND FRAME BE THE BESTTRIUMPH

    ALL THE BEST GEAR 2012 HAS TO OFFER

    12 WEEK PLAN FOR

    OLYMPIC DISTANCE

    FOR GEARHCDDFC8I7HG HCD6F5B8G NO.1

    NEW GEAR PREVIEW

    PLUS THE ESSENTIAL TRI KIT

    Q&A WITH THE BROWNLEES HOW TO FIGHT POST IRONMAN BLUES

    ON THE COVER Kris Gemmell, ITU Auckland World Cup Winner

    Photography www.triathlon.org

    12 FEBRUARY 2012 FEBRUARY 2012 13

    PRESENTS

    THIS IS YOURWORLD

    THE THREE SPORTS WERE A MINOR CONCERN COMPARED TO THE WEATHER EXPERIENCED DURING THESE RACES.

    FEBRUARY 2012 13

    EXTREME CONDITIONS

    NORSEMAN TRIATHLON NORWAY 2011IT MAY not have the sex appeal of a Hawaii Ironman, but when a race bills itself, Xtreme Triathlon, what more needs to be said? The 2011 edition not only looked gruelling in terms of the weather conditions, but as the race manual so bluntly points out during the Norseman, you will probably be cold! Couple that with the Xtreme terrain, and you have one hell of a race to get yourself through. Even the 2011 winner, Tim DeBoom (Ironman World Champion 2001 /2) looked fearful as to what he had let himself in for, as the rain was lashing down, prior to the start. What a way to start an 11-hour day. Xtreme is certainly one way of describing it!

    12 FEBRUARY 2012

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    Endure The ExtremeMeet the triathletes who take it to the next level PAGE 12

    38 FEBRUARY 2012 FEBRUARY 2012 39

    NEW GEAR

    PREVIEW 2012

    Every year the casinos of Las Vegas see an inux of the hottest multi-sport

    GEAR at the Interbike show. We trawled the aisles for the fastest bikes and

    newest upgrades to ll your 2012 wishlist

    Words Guy Kesteven Photos Russell Burton

    I

    FEBRUARY 2012 111110 FEBRUARY 2012

    The Latest GearTake yourself to the next level with the latest gear PAGE 38

    50 FEBRUARY 2012 FEBRUARY 2012 51

    WERE INSPIRED BY

    SEPTEMBER 2011 51

    GARETH LAWRENCE BATTLES HIS BODY TO KEEP ON COMPETING

    IVE WRITTEN many stories about my sporting career. Most are only intended for my own eyes, for motivation and memories. Towards the end of 2000, I decided on a second attempt at a sub-6 hour

    Comrades. It was my goal in 1998, and it ended with two weeks in hospital due to kidney failure and a number of missed university exams that had serious implications on my graduation. The kidney failure was due to having had a stomach bug for 2 weeks before the race, which I had been too scared to medicate due to possible drug test implications. However, my goal was realistic - I was running extremely well. My training got as far as the end of March, when I was diagnosed with an ankle stress fracture. My doctors advice in order to maintain tness was to hit the pool and swim. Never having swum before, I started my swim training with a 1x2000m session daily. I enjoyed it and joined a training group. I also thought that spinning would be good training. I soon discovered that my swimming was reasonable, cycling not bad, and did my rst sprint triathlon in late 2001. I ended up second despite some pretty experienced triathletes participating.

    The next year, I did one triathlon before attempting the South African long distance triathlon champs held in Vanderbijlpark. It went well despite my inexperience and I ended up 6th overall. I was chosen for the South African team to compete at World Champs in Nice in September. This

    resulted in some serious training over the winter, and I decided to do some bike races before I went. During the last event before ying out, I crashed and broke my hip and elbow. I was fortunately able to travel to Nice and witness what might have been me competing on the world stage. What was encouraging was the announcement that the next years World Champs would be held in Ibiza, and I decided that I had to be there. As soon as I returned home, I returned to training on my indoor trainer despite the fact that I still wore a cast on my arm. As soon as that was removed, I returned to the pool. I trained hard for the qualifying event that was held in February over half Ironman distance. I was feeling good at the start and doing pretty well on the swim. As I neared the turnaround point, I had a head-on-head collision with a fellow competitor who had rounded the buoy ahead of me. I think that both of us were slightly concussed, as my race ended shortly after leaving the water, as did his. The end of the Ibiza dream! What next?

    I decided to go back to the Comrades. Due to the late decision, I decided to train hard and see what happened. Training went well and I was planning a run under 6h30. Race day and my calf muscles decided to cause endless pain for me despite having run well up to about 30km. I hung on bravely and nished an hour slower than planned. It was time to gure out what was going on. I took a few months off and started running again, only to start having regular calf muscle and Achilles

    tendonitis problems. I tackled these issues the way that an experienced endurance athlete should: rest, ice, compression, elevation, drugs, physiotherapy, doctors advice, biokineticist advice and exercise program, different doctors, different physiotherapist, orthotics, different shoes, more rest, more drugs, kinesiology, blood platelet replacement, MRIs This lasted from 2003 until 2010, when I was advised to go see a foot specialist. He took one look at my MRIs and immediately saw the problem: a heel spur that was rubbing on my Achilles tendon. The solution was an Achilles tendon operation, which meant no running for the next 6-9 months. Eight months after the operation, I went for my rst run - what a wonderful feeling! No tendonitis pain and the possibility of training without worrying about injury.

    After a month of running, a colleague started talking about the half Ironman that was 5 months away. This would be a realistic rst goal and through the multi-disciplinary training, I would be able to train hard without overdoing it on the Achilles. I thought it important to do a practice triathlon to reawaken my skills. I chose the Vanderbijlpark Olympic distance event. Training went well, and I woke up all excited on the 16th to head to Vanderbijlpark for the race. Things did not look good; it hadnt stopped raining for the previous 24 hours. To my dismay, the bike leg was cancelled for safety reasons. We did get to swim in the Vaal River in ood and do the run leg. Things went very well

    THE LONG ROAD TO RECOVERY

    JANUARY 2012 51

    despite the panic of my rst open water swim in years, my run was fantastic and I ended in 5th place overall. It was the rst prize money I had ever won for placing in a race, and I felt on top of the world. The last kilometre of the run was done with a tear or two, knowing what I had been through over the past years to get there. I went out to celebrate on arriving back in Johannesburg and things couldnt have been better.

    The next day, my other Achilles tendon was a bit sore, so I decided to rest it. However, two days later it was clear that I had serious Achilles inammation. I made an appointment with my surgeon and waited out the inevitable news. It wasnt good and the Achilles did not recover in time for the half Ironman. I had the second operation in February 2011 and started waiting for the six months to be over before I could run again. Ive been doing some serious swimming and cycling in the meantime and started running again in August.

    My dream is to compete in Kona; it has been since I rst heard of the Hawaii Ironman, but when is that going to happen? It depends on what my body allows me to do in the future! My motto in my sporting career has always been go big or go home, so I will continue to do everything I possibly can to reach the goals that I set for myself, however tough they may be.

    SHARE YOUR STORY Do you have a story that can inspire fellow Triathlon Plus readers? Then dont be shy get in touch at [email protected] and share it with us. You could end up being featured on these pages.

    GARETH LAWRENCE

    Eight months after the operation, I went for my first run - what a wonderful feeling!

    This resulted in some serious training over the winter

    Get InspiredRead about Gareth Lawrence and his ongoing battle to compete PAGE 50

    Dont miss this month

    WOW! 70.3 weekend was huge down in Buffalo City Im sure that those of you new to the sport would agree. Jodie Swallow and Marino Vanhoenacker put in some sterling performances to pretty much dominate the race from start to

    finish. We had Jodie (and her other half James Cunnama) as our special guests at the hugely successful Triathlon Plus SA Pasta Party on the Friday night before the race and she was as cool as a cucumber. No stress or emotion, just enjoying the evening and answering some questions for the audience that came to eat, drink and be merry. Thanks Jodie and James for your time, it was very appreciated by us here at Triathlon Plus and by the athletes who attended. A VERY BIG thank you to our advertisers that contributed to the goodie bag. Im sure that those of you who got one were most impressed with the content. We handed out close to 1000 of those goodie bags along with a FREE hot-off-the-press Triathlon Plus SA at the pasta party and through the Kat Leisure Hotel Group and their various hotels that are based in East London. Thanks to Liam from Kat Leisure we formed a winning combination. I know that the guests were pretty impressed to find their presents upon check-in and at the pasta parties. For the rest of you that raced - and there were hundreds of novices - well done for finishing. The Buffalo City course is pretty brutal. Just look at the winning times and compare those to some of the other winning times on courses around the world and you will see why this race is rated as difficult by anyones standards. Now for the big one in April. However, the triathlon scene does not die down after 70.3. We have the Half Ironman Prestige event in Vanderbijlpark, which doubles as the SA Ultra Triathlon Champs in mid-February. A very flat course, super fast and well organised by the Spectrum Sport crew. Thats one you really want to do, especially after 70.3. Dont let all that fitness and months of training go to waste! Come and test yourself on a fast course and see how much faster you can go.

    We then have the Midlands Ultra, which is also a Half Ironman taking place at Midmar Dam in early March. A fantastic venue and a great race for those that need a final tune-up race

    heading into the IMSA event at the end of April. Squeezed between all of these long events, we have the SA Sprint Triathlon Champs taking place in Cape Town in February and then the SA Olympic Distance Triathlon Champs scheduled for PE in March. Busy times for you guys and girls and certainly no shortage of races in the coming weeks. Triathlon is on the up and growing all the time; the expo and the 3000 competitors at 70.3 were a clear indication that triathlon is very much a part of the A-level sports tier in South Africa at the moment. We even had ex-Springbok Ollie Le Roux donning his wetsuit to take on a Half Ironman.

    This shows us that our sport has a special appeal to all and sundry. Well done again to the 70.3 finishers, the red carpet

    awaits you in April for the double!

    Best in Tri, Glen

    Glen Gore [email protected] co.za

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

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  • 8 FEBRUARY 2012

    The Fire Tree Design Company Suite 515, Island Ofce Park35/37 Island Circle, Riverhorse ValleyP.O. Box 18882, Dalbridge, 4014www.retree.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 nance 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 ofce 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 [email protected] Web www.triathlonplussa.co.za

    Editorial Editor Glen Gore [email protected]

    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 WilkinsPhotography www.triathlon.org,Kai-Otto Melau/NXTRI, Getty Images, ITU/Frank Wechsel, Nigel Farrow, Action Photo, Steve Yelseth, Bob Kupbens, Paul Phillips, Kerry Yndestad, Competitive Image, Duncan Newbury, Tim De Waele, Corbis, Dave Caudery, Joby Sessions, Michael Dannenberg www.foodimaging.co.uk, Russell Burton, Steve Yelseth, Chris Hitchcock, Craig Muller, Tom Ballard, James Lampard, Abby Ray, Janos Schmidt.

    Cover Photo www.triathlon.org

    Meet the South African team: Creative Director Bianca Schmitz

    Art Editor Shane Hardie

    Copy Editor Alexandra Massey

    Social Media Neville Tietz

    Subscriptions Geraldine Stone

    AdvertisingGlen Gore +27 74 187 7140 [email protected]

    Subscriptions +27 31 534 6600 [email protected]

    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.

    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 [email protected]

    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. Hes 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 hes ditching his running and cycling training in favour of multiple pool sessions to boost his swim

    GLEN GORE Glen is the editor of Triathlon Plus in South Africa, and coaches triathletes. Hes been a pro ITU World Cup racer and multiple top-five Ironman finisher. This month hes going to supercharge your swim

    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

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

    Meet your teamof experts

    ISSUE 22 /FEBRUARY 2012

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  • FEBRUARY 2012 9

  • 10 FEBRUARY 2012

    ContentsISSUE 22 / FEBRUARY 2012

    THE LONG ROAD TO RECOVERYGARETH LAWRENCE BATTLES HIS BODY TO KEEP ON COMPETING

    JUST DO ITSTEP UP TO OLYMPIC DISTANCE THIS YEAR

    50

    62

    7827 GRAVES EXPECTATIONS Phil Graves gets his feathers in a flutter as he talks about twitter and sponsors52 RACE REPORTS Including Suncoast Multisport Series Olympic Distance Triathlon

    58 SUBSCRIBE AND LOOK COOL Never miss an issue, save money and get yourself some free gear from Falke and Biogen

    86 RACE LISTINGS Plan the end of your year with our guide to whats on

    89 COMEBACK TALES Rich Allen wonders if training in extreme conditions makes you stronger

    90 TREW STORIES Coach Steve Trew wonders why you would do triathlon if you dont really do triathlon

    TRAINING ADVICE

    62 JUST DO IT The world champion Brownlee brothers on why you should step up to Olympic Distance this year

    GEAR

    78 BRAND NEW KIT All the latest kit reviewed including Looks Revolutionary Keo Blade

    ON THE COVER

    24 BODY SCIENCE Four ways to combat Post Ironman Blues

    38 NEW GEAR PRIEVIEW We trawled the aisles for the fastest bikes and newest upgrades to fill your 2012 wishlist

    64 SECRETS OF SUCCESS Hear what the Pro racers have to say

    66 TRAINING PLANGet yourself ready for Olympic Distance within 12 weeks

    72 MENTAL MUSCLE Train your mind for peak performance so you can smash your weaker-willed opposition come race day

    74 THE ESSENTIAL TRI KIT Guarantee a great Olympic Distance debut with the perfect Kit

    76 Q&A WITH THE BROWNLEES Hear what the Brownlee brothers have to say

    EVERY MONTH

    12 THIS IS YOUR WORLD Extreme weather racing

    22 UP TO SPEED News, reviews and tips including a first look at Garmins forerunner 910XT

    BRAND NEW KITGET THE LOWDOWN ON THE HOTTEST GEAR TO HIT THE SHOPS, INCLUDING THIS MAVIC BIKE JACKET

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  • FEBRUARY 2012 11

    THE 8 PILLARSWARREN WILKINSON BREAKS IT DOWN & WONDERS WHY IT TOOK HIM SO LONG

    RACE REPORTSIncluding Suncoast Multisport Series Olympic Distance Triathlon

    48 52

    38WHAT DOES 2012 OFFER CHECK OUT ALL THE LATEST ITEMS ON THE MARKET THAT 2012 HAS IN STORE FOR YOU

    Subscribe

    and get free

    goodies from

    Falke and

    Biogen

    SEE PAGE 58

    subs

    c

    RSRSAKS IT DOAKS IT DO

    88

    DOES 2012 OES 2012 OHE LATEST ITEMS ON THE MST ITEMS ON THE M

    RE FOR YOUR YOU

  • 12 FEBRUARY 2012

    PRESENTS

    THIS IS YOURWORLD

    THE THREE SPORTS WERE A MINOR CONCERN COMPARED TO THE WEATHER EXPERIENCED DURING THESE RACES.

    NORSEMAN TRIATHLON NORWAY 2011IT MAY not have the sex appeal of a Hawaii Ironman, but when a race bills itself, Xtreme Triathlon, what more needs to be said? The 2011 edition not only looked gruelling in terms of the weather conditions, but as the race manual so bluntly points out during the Norseman, you will probably be cold! Couple that with the Xtreme terrain, and you have one hell of a race to get yourself through. Even the 2011 winner, Tim DeBoom (Ironman World Champion 2001 /2) looked fearful as to what he had let himself in for, as the rain was lashing down prior to the start. What a way to start an 11-hour day. Xtreme is certainly one way of describing it!

    12 FEBRUARY 2012

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    RN PARTHESERA

  • FEBRUARY 2012 13FEBRUARY 2012 13

    EXTREME CONDITIONS

  • 14 FEBRUARY 2012

    THIS IS YOUR WORLD

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    14 FEBRUARY 2012

    IRONMAN WORLD CHAMPIONSHIPS HAWAII 1998THE KAILUA Pier race morning was buzzing with excitement and the tension was electrifying. This is, after all, one of the greatest races in the sport of triathlon. Some may even say, The Greatest.

    If you looked at the water in Kailua Bay that morning it looked calm, almost too tranquil in fact. There was trouble looming on the horizon though. The sky went from a beautiful baby blue to almost velvet red in the space of an hour.

    The old adage, if it seems too good to be true, it probably is, could never have been more relevant. By the time the first racers had exited the water the wind was howling, so much so that reports said that getting a helicopter off the ground was near-on impossible. Not only had the wind awoken in a very restless mood but the temperatures were soaring the perfect storm had certainly arrived. ssssusu

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    ITU TRIATHLON WORLD CHAMPIONSHIP GRAND FINAL VANCOUVER 2008FOR THE Welsh girl born in Scotland, it was a dream come true! After months of battling both injuries and sports politics, Helen Tucker (now Jenkins) stood on the beach in cold, wet miserable conditions that had the majority of the starting line-up desperately wishing that they were still tucked up nice and warm in their hotels.

    The water was so cold that age-group swim waves had been shortened, the air temperature at 11C biting into the barely clad bodies of the athletes. But the bottom line is, youve gotta be in it to win it, and Helen Tucker was most certainly in it to win it.

    Coming out of the water in the leading pack and establishing herself in the bike breakaway with just six athletes, Helen broke away at the end of the first bike lap and by T2 she had a two-minute lead. Helen left it to the last 150 metres before striking hard to pull away from the other leaders and won by just four seconds.

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