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WelcomeIssue 31 / November 2012

Subscribe todaySee Page 57

RACE SEASON SPEEDTHERE’S STILL TIME TO MAX OUT WHAT’S LEFT OF 2012, SO MAKE THE MOST OF IT

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12 NOVEMBER 2012 NOVEMBER 2012 1312 SEPTEMBER 2012

THIS IS YOUR WORLD

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THESE PB-BUSTING TRIATHLONS COULD HELP YOU GET TO THE NEXT LEVEL OF SPEED

LATE-SEASON SPEED

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TRISTAR 111 MONACOTHE MOUNTAINS AROUND Monaco might not be the first place you think of when you’re looking for late-season speed, but you’ll never go faster than you will here. During the bike section you’ll pedal your way up five gruelling mountain summits, with ascents making up 32 of the 100 kilometres you’ll ride. But the serious speed comes on the way back down, when only your brakes will stop you hitting 100kph as you hurtle along smooth roads before braking for sharp switchbacks. It’s a course that requires endurance, skill and bravery in equal measures and those who descend tentatively will lose 15 minutes on their rivals.TriStar 111 Monaco 2 September star-events.cc

PRESENTS

this Is Your Worldthese pB-busting triathlons could help you get to the next levelPage 12

32 NOVEMBER 2012 NOVEMBER 2012 33

ULTIMATE RACE SEASON SPEED

ULTIMATE RACE SEASON SPEED

RACE SPEED

he summer has arrived and there are plenty of reasons to get excited about

racing this season. In fact, this part of the year can be one of the most exciting for a triathlete. It’s a time when you can fit in several good events, safe in the knowledge that you’ve got the rest of the season to improve on those

performances. October and November are prime months

to bag a good triathlon result. Many seasoned triathletes have been away competing abroad in age-group championships, or focusing on big end of the international season climaxes such as some big Ironman or 70.3 events. Now is the perfect opportunity to make your training and racing count as you compete

over the next few weeks and months.It’s important to be realistic though. With

possibly only a few weeks until your next race, there’s not a massive amount you can do to boost your fitness. That doesn’t mean you should stop training though. A couple of weeks’ worth of intelligent preparation will build your confidence, increase your skills and keep your body in perfect race shape. It can also help deliver you to race day without any residual fatigue, so that you can give your 100 percent best effort.

With that in mind, we’ve provided you with a set of some training programmes for sprint, standard and middle-distance triathlons. They take two weeks each and, providing you recover from each race, they can be repeated in a cycle for the rest of the season. In addition to the training plans, we’ve trawled the latest scientific research to give you the best hot-off-the-press training tips. Put them all together, and you could end up with the best performances of your life this season.

If you’re feeling fresh and full of desire, perfect opportunity to make your training count

THERE’S STILL TIME TO MAX OUT WHAT’S LEFT OF 2012 SO MAKE THE MOST OF YOUR RACE

Photography Simon Lees Words Phil Mosley

54 STANDARD DISTANCEEnd the Olympic year with your own record over the distance

MIDDLE DISTANCEMake the most of marginal gains to go longer, faster

56SPRINT DISTANCESharpen up your short-race speed for a few fresh PBs

52

race season speedMax out what’s left of 2012 so make the most of your racePage 32

76 NOVEMBER 2012 NOVEMBER 2012 77

EXPERT TURNING PROTRAININGZONE

Dr Tamsin LewisLewis is a medical doctor and psychiatrist. She also competes professionally

Meet the experts

Brett SuttonAustralian triathlon coach, who runs the professional training group Team TBB

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MANY AGE-GROUP triathletes dream of one day turning pro and I was one of them. I had only been in the sport for 18 months, but I had already won the world age-group triathlon championships over Olympic distance. In 2010 I was lucky enough to be accepted onto Brett Sutton’s coaching team (Team TBB). It was an exciting time, but looking back I was naïve and thought it would be easier than it actually is. Sutton is perhaps best known for helping to transform Chrissie Wellington from top age-grouper to Kona-winning professional. He is controversial and unconventional and comes with a tainted past. He coaches people individually, based on their physiological and psychological make-up, and reads you like a book so there is no hiding. Many find him arrogant, egocentric and accuse him of treating people like eggs – throwing them against a wall to see which cracks first. When I was a member of his triathlon team I got to know him well. I respect him as a coach and trust his opinion. As a part of his training group I did sessions that I never thought possible. Recently I travelled back to the Team TBB summer training base in Leysin, Switzerland to reminisce and delve further into the mindset of the man they call “The Doc”. I wanted to get his views on the best ways to make the leap from amateur to pro. If anyone would have a strong but well-informed view, Brett Sutton would.

Don’t do it My first piece of advice is don’t do it. If you’re in your late 20s or early 30s and thinking of giving up work to become a professional triathlete, consider this: you have been earning a steady salary in the workforce for almost 10 years. In your first one to three years of going pro you may earn nothing. Even if you have savings, the psychological impact of not earning a wage often destabilises even the most balanced personalities. Brett Sutton

Even Chrissie Wellington packed her bags three times in her first year at Brett Sutton’s training camp, and very nearly jacked it in. Brett stopped her leaving as he saw talent in her like never before, but it needed time and refinement. Tamsin Lewis

Be patient The difference between racing as an age-grouper and a pro is massive. The transition from winning races to losing again and again, perhaps for a long time, beats you down. The mindset needed to withstand the adversity of coming from behind is one of steely determination. You think you can ride a bike fast? Consistently posting the fastest splits in your age-group? In a pro race, everyone can ride fast and the competition is only getting stiffer. Everyone who quits his or her day job to go pro is in a hurry. They want to save face and justify their decision to jack in their day job to themselves and their friends and family. The best advice is to maintain some equilibrium and “hurry slowly”. There are no shortcuts in endurance sport. As an age-grouper, you can have a bad race (puncture, stomach issues, cramp) and beat yourself up about it for a few hours then have a drink with your teammates and forget about it. As a pro, a bad race means no pay, which for some means they go without. Brett Sutton

Sutton’s advice is to do as British pro Lucy Gossage has done, by stepping down to part-time work. It takes the pressure off a bit, and takes the mind off training for a part of the week. Part-time work or studying helps maintain a degree of perspective and can help prevent psychological burnout. Tamsin Lewis

More is not necessarily better A big flaw of many age-group triathletes who take time out to train is that they do too much. They revel in the extra time that they have after jacking in the day job. Often burnout and injury occur within the first year. So be smart, listen to your body, eat well and factor in recovery as the fourth discipline. Brett Sutton

A BRIEF GUIDE TOTURNING PROTriathlon Coach Brett Sutton’s summary of how to take the professional plunge

Don’t do it. Think seriously about the time and financial commitment involved. It is not a glamorous life unless you’re at the very top.

If you take the plunge, do it slowly. Keep a safety net in your life outside of triathlon racing.

Do not think a coach will have a magic answer. Find someone you trust and who suits your personality. Remember if you’re paying them, they’ll sometimes tell you what they think you want to hear.

Keep it consistent. Develop a work ethic. It does not have to be hard, but it does have to be consistent and challenging, which in turn makes it hard.

Long-distance triathlon is an unrelenting sport and it is destructive to the body. It will not be easy.

THE COACH’S GUIDE TO TURNING PRO

There is more to triathlon than just physical aptitude As a pro, you’re continually mixing it with other athletes of similar talents. Everyone wants to be the best, but other things come into play aside from pure physical ability. For example, you can train your body but training the mind, no matter how tough you think you are, takes time and the right kind of coaching direction. Brett Sutton

I remember speaking to Brett after an age-grouper finished second overall at Ironman Lanzarote in 2010. I thought she was going to be the next big thing, and that she’d soon be racing as a pro and making the podium regularly. Brett said: “You wait and see. She has the security of a steady income and her tri club. If she gives this up and goes pro she’ll train herself into the ground or struggle mentally to play the game. It’s like greyhound racing. You can have a dog in the fifth grade race that’s quick. Occasionally this dog will run as fast as the other dogs in the top grade race. But then when you actually put him up into the top grade race, he finishes last.”Tamsin Lewis

Tamsin Lewis admits turning pro wasn’t as easy

as she had expected

Coach Brett Sutton helped Chrissie Wellington realise her potential

EVER THOUGHT YOU MIGHT BE GOOD ENOUGH TO BE A PROFESSIONAL TRIATHLETE? HERE’S HOW TO AVOID THE PITFALLS AND GET IT RIGHT

NOVEMBER 2012 7776 NOVEMBER 2012

turning prohere’s how to avoid the pitfalls and get it rightPage 76

don’t miss this month

I sometimes marvel at just how fantastic modern technology is. I was fortunate enough to watch the World Ironman Championships in Kona live on the internet from my little house

stuck out in Umhlanga when this race was taking place over 18 700km away. The pictures, commentary and updates were almost as good as they would’ve been if I were watching it in person. Just a few years ago, we had to wait for weeks to get the results from Kona and then another couple of months before we were able to see it screened on TV for our viewing pleasure. Nowadays, a quick log-on and we get to see the whole race (all 17 hours of it) unfold before our very eyes. I must admit that sitting in front of my laptop at 1:30am on a Sunday morning was no picnic, but it was well worth the effort to see Pete Jacobs from Aussie win his first Ironman world title and Leanda Cave take the ladies’ title. For those that had friends and family from SA racing over in Hawaii, you too got the chance to see your heroes cross that finish line in real time. Only an Ironman event can bring you that much excitement when the race is happening on the other side of the world. I was tempted to head out the door and start training at 3am, but resisted the call and went back to bed, only to wake up later and go thrash a run session. I know that watching the Kona event inspired me, and it certainly must have inspired some of you. That is what we need to keep us going when work, family and other commitments tend to overshadow our training, racing and general love for the sport. I only need

to pick up a triathlon magazine (this one, of course!) or see any triathlon event shown on TV to get some inspiration to keep me training and looking forward to the next race. I can’t wait to race again and hope all

TPSA readers feel the same way. We all have a common bond with this sport, we are all hooked on a sport that is impossible to become bored with. Read this great November issue and take in all the information and inspiration that you can. I want to see you guys and

girls excited to go out and train hard and come back hungry for racing. The BSG Series is in full swing, with a host of other events jamming

the calendar in the next few weeks ahead. So train hard and race fast! No excuses now, as we all head

towards our own little goals in search of individual glory. Happy reading! GlenGlen Gore editorglen@triathlonplussa co.za

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

8 November 2012

The Fire Tree Design Company Suite 515, Island office Park35/37 Island Circle, riverhorse valleyP.o. box 18882, Dalbridge, 4014www.firetree.co.za

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© 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.

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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, 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 ©tinefoto.com, Luis Arturo mora, Getty Images, Yvonne brinkmann, michael, Dannenberg www.foodimaging.co.uk, Simon Lees, Joby Sessions, Adam Hurrell, Nigel Farrow, David rowe, Triathlon.org | Janos Schmidt / ITU, Getty, Philip mosley, Tom ballard, itu.org, Challenge family, DeLLY CArr itu.org, bSG Tri Series, Action Photo, british Triathlon, Triathlon.org Spomedis/ITU, Timothy Carlson, Paul Phillips/ Competitive Image, bob Foy

cover photo Rocky Arroyo

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 glen@triathlonplussa.co.za

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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.

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 31 / November 2012

gaRth fOx garth is a sports scientist (Msc) and coach (garthfox.com). he works with world class and age group athletes, transferring the latest techniques across endurance sport disciplines

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

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

tOM BaLLaRd Our staff writer tom has a love of all things triathlon. this year he completed ironman uk 70.3 and he’ll also be competing in the london triathlon with team triathlon plus-Boardman

dR taMsiN Lewis tamsin lewis is a pro ironman triathlete and age-group world champion. she is also a medical doctor and psychiatry registrar. Visit her website at drtamsinlewis.com

PhiL gRaves phil is a pro ironman triathlete renowned for his cycling prowess. he won the ironman uk and 70.3 uk double in 2009 took the 70.3 uk title again this year and has recently won tristar111 Milton keynes

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contentsIssue 31 / November 2012

ExpErt AdvicE hear what the experts have to say

rAcE rEportincluding the 2012 Bsg triseries

74

52

76every monTh

12 this is your world These Pb-busting triathlons could help you get to the next level of speed

50 race reports Including the midlands Ultra Triathlon

57 suBscriBe and looK cool Never miss an issue, save money and get yourself some free gear

76 Brand new Kit Check out all the latest gear on the market

83 race listings Plan the end of your year with our guide to what’s on

85 comeBacK tales richard Allen forgets the destination – for him, it’s all about the journey

86 trew stories There are many different routes to success in triathlon Steve Trew debates the options

Training zone

70 Body Learn how the body responds to the pressure of a race and then develop an armoury of personalised tricks to deal with it

74 expert advice What to wear under your tri suit, whether or not to carry water when you’re out training and if compression gear works

on The cover 25 Fuel / reFuel This cherry tomato, buffalo mozzarella and basil pita pizza makes an ideal quick snack before an afternoon session

30 race season speed There’s still time to max out what’s left of 2012

41 london olympic review A review in pictures

62 swim Learn the pro secrets that could help you unlock your elusive open-water swim potential

65 BiKe Will a disc wheel speed up your bike split or are they expensive, heavy, and hard to handle?

67 run There’s more to an Ironman marathon than just running. Here’s how to get it right

69 nutrition re-think the way you drink to make sure your body gets exactly what it needs when you’re training and racing

72 expert ever thought you might be good enough to be a professional triathlete? Here’s how to avoid the pitfalls and get it right

brAnd nEw kitget the lowdown on the hottest gear to hit the shops

November 2012 11

up to spEEdFnB desert triathlon

inspirEEd byviv williams, an unsung legend oF sa tri

20 48

30

subscribeand get free

goodiesSee Page 57

Ultimate race season speed maKe the most oF your time

12 November 201212 september 2012

this is yoUr world

this is yoUrworld

These PB-BusTINg TRIAThloNs could helP you geT To The NexT level of sPeed

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late-season speed

November 2012 13

tRistaR 111 MONacOthe MOuNtaiNs aROuNd Monaco might not be the first place you think of when you’re looking for late-season speed, but you’ll never go faster than you will here. During the bike section you’ll pedal your way up five gruelling mountain summits, with ascents making up 32 of the 100 kilometres you’ll ride. But the serious speed comes on the way back down, when only your brakes will stop you hitting 100kph as you hurtle along smooth roads before braking for sharp switchbacks. It’s a course that requires endurance, skill and bravery in equal measures and those who descend tentatively will lose 15 minutes on their rivals.tristar 111 Monaco 2 september star-events.cc

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iRONMaN 70.3 MiaMiMiaMi is kNOwN for many things, but thankfully none of them are hills, making this Ironman 70.3 one of the fastest in the world. The 1.9km swim takes place in Biscayne Bay, but it’s the 90km bike section where you can really let rip. It’s an out and back route that takes you through downtown Miami towards the Florida Everglades park. Last year’s race winner Sebastian Kienle did it in just two hours and one minute, a bike time rarely matched over this distance. Onto the 21km run and you’ll enjoy a relatively flat profile and morale-boosting views of the Atlantic Ocean. If the wind doesn’t whip up and wetsuits are allowed, you could knock minutes off your previous best here.ironman 70.3 Miami 10 October ironmanmiami.com

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late-season speed

chaLLeNge waLchsee kaiseRwiNkLit’s NOt easy to find a race that combines stunning mountain scenery and PB potential, but this Austrian middle-distance race ticks both boxes. It starts with a swim in Lake Walchsee in the foothills of the mighty Kaisergebirge mountain range, where the water is 25 metres deep and pure enough to drink. Afterwards you’ll hop on your bike and cruise through mountain valleys, where only the occasional short sharp climb will tear your eyes away from the breathtaking scenery. That’s followed by a four-lap run around the mountain lake, past old farms and through meadows. Ronnie Schildknecht won last year’s race in just three hours and 49 minutes, proving that it’s as fast as it is beautiful.challenge Walchsee kaiserwinkl 2 september challenge-walchsee.at