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october 2012 1
TRACTION CONTROLGo faster and corner more confidently with our performance tyre test
October 2012 R36.95
Issu
e: O
CTOB
eR R
sA R
36.9
5 (in
c va
t)
SWIM Open-Water SWim tipS BIKE faSt fix fOr a
race punctureLOOk GOOd and run faSterRUN
PLUS FIX FOOD TO FUEL YOUR BODY
NUtritioN SecretS of the ProS get the BOdy Of a tRiathlete
for gear• top products, top brands • No.1
TRAIN LIke AN OLympIAN
to make the top ten
week plan 8
RAIse yOuR gAme IN 2012 wITh The expeRTs whO AdvIse OLympIC TRIAThLeTes
QUeStioNof theMoNth
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2 october 2012SUBS
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october 2012 3 www.usn.co.za USN SA @USNSAAs seen on Weekdays 6.25 on SABC 3
NOTHINGBEATS EPIC PROPEAk PERfORmANCE & INSTANT muSClE RECOvERy
All NEw vOOmA ENERGy
220% mORE ENERGy
BEFORE & DURING EVENT REPLENISHMENT
SPORTS PERFORMANCE GEL
High in energy (422 kJ/serving) Carbohydrate blend (23.8 g/serving)
GreAt NeW tASte!Available in Mocha and Vanilla Caramel flavours.“I always start
my race with Epic Pro to stay
hydrated and keep up my
energy levels.”
“Tried everything in the world and nothing beats it!”
Kent Horner
“With Epic Pro I’m always ready for the next race or challenge.”Martin Dreyer Claire Horner
PERfORm RECOvER03KENT HORNER
9th - IrONMAN SA 2012 [1st South African]
A blend of high- and low-GI carb sources, like Isomaltulose, to sustain peak energy levels during intense, ultra-endurance activity
Contains pre-digested hydrolysed proteins (incl. PeptoPro®) for rapid muscle tissue protection and recovery
Helps to remove metabolic waste such as lactic acid, improving muscle tissue performance and speeding up recovery
this isotonic drink helps to improve hydration and reduce cramping
POTENTIaL EFFECTS:
Scientifically formulated with PeptoPro®, Vitargo® & other fast acting nutrients for peak performance & instant muscle recovery.WHY: the nutrient requirement in athletes is highest during and immediately after intense and prolonged physical activity. the 30 - 45 minute window after training or events is a crucial time during which the body races to recover as quickly as possible. the body’s evolutionary instinct to immediately replace muscle glycogen means that it will use whatever nutrients are available, including amino acids present in muscle tissue, resulting in muscle wastage. By rapidly supplying carbohydrates to replace glycogen, as well as fast acting protein to replace amino acids, the body recovers quickly, without breaking down existing amino acids.WHEN: Start sipping 30 minutes before race, with continuous uptake thereafter and one full serving after your race.
ULTRA ENDURANCE ENERGY & RECOVERY FORMULA TO HELP ELEVATE YOUR PERFORMANCE
14999_SATP_EPIC PRO_STRIP VOOMA_FP.indd 1 2012/08/31 04:06:43 PM
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4 october 2012
Jonathan Brownlee is bound for his native England, London to be specifi c. And, boy, he’s in a hurry. At the ITU World Triathlon
San Diego, Brownlee blazed the fi eld aboard his Zipp 404 Firecrest wheels and Zipp Service Course SL handlebar and stem,
at times looking back to see if any rivals were game to follow. That’s the confi dence, aerodynamics and effi ciency he’ll need to
go for gold. Visit Zipp.com or your local bike shop to learn about the Zipp 404 Firecrest or Zipp bars, stems and seatposts.
LONDON CALLING
Photo: Jay Prasuhn
1.800.472.3972 | zipp.com
Ph
oto
: Larry
Ro
sa
REVOLUTION IN SPEED
Experience FirecrestTM technology with the 404 and 808 wheelsets in Tubular or Carbon Clincher.
When 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.
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october 2012 5
Jonathan Brownlee is bound for his native England, London to be specifi c. And, boy, he’s in a hurry. At the ITU World Triathlon
San Diego, Brownlee blazed the fi eld aboard his Zipp 404 Firecrest wheels and Zipp Service Course SL handlebar and stem,
at times looking back to see if any rivals were game to follow. That’s the confi dence, aerodynamics and effi ciency he’ll need to
go for gold. Visit Zipp.com or your local bike shop to learn about the Zipp 404 Firecrest or Zipp bars, stems and seatposts.
LONDON CALLING
Photo: Jay Prasuhn
1.800.472.3972 | zipp.com
Ph
oto
: Larry
Ro
sa
REVOLUTION IN SPEED
Experience FirecrestTM technology with the 404 and 808 wheelsets in Tubular or Carbon Clincher.
When 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.
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6 october 2012SUBS
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october 2012 7
WelcomeIssue 30 / october 2012
Subscribe todaySee Page55
TRACTION CONTROLGo faster and corner more confidently with our performance tyre test
October 2012 R36.95
ISSU
E: O
CTOB
ER R
SA R36.95
(inc
vat)
OCTO
BER 2012 ISSUE 30
O
NE SPO
RT IS N
OT EN
OU
GH
w
ww
.triathlonplussa.co.za
SWIM OPEN-WATER SWIM TIPS BIKE FAST FIX FOR A
RACE PUNCTURELOOK GOOD AND RUN FASTERRUN
PLUS FIX FOOD TO FUEL YOUR BODY
NUTRITION SECRETS OF THE PROS GET THE BODY OF A TRIATHLETE
FOR GEAR• TOP PRODUCTS, TOP BRANDS • NO.1
TRAIN LIKE AN OLYMPIAN
TO MAKE THE TOP TEN
WEEK PLAN 8
RAISE YOUR GAME IN 2012 WITH THE EXPERTS WHO ADVISE BRITAIN’S TRIATHLETES AT THE OLYMPICS QUESTIONOF THEMONTH
on the cover Chris McCormack itU World long distance triathlon Champion.photography JaNOS SChMidt itU.ORg
12 OCTOBER 2012 OCTOBER 2012 1312 OCTOBER 2012
THIS IS YOUR WORLD
PRESENTS
THIS IS YOURWORLD
AFRICAN RACES SHOWING THEIR TRUE BEAUTY
LOCAL RACES
Pho
to P
aul P
hilli
ps/ C
ompe
titiv
e Im
age
OCTOBER 2012 13
INDIAN OCEAN TRIATHLON THE INDIAN OCEAN Triathlon is simply the most beautiful Triathlon in the world ! For you, this means : •Takepleasureinparticipatingtoaseriously organizedandaccessiblerace •Shareyoursportsadventurewithfamilyand friends,withtheothercompetitors(localand Elitecompetitorsincluded)andwiththe organizers •Discoveracountryandaculturethroughyour passion for sport
Route Description:TheIndianOceanTriathlonrouteisplayful.ItisopentoanysportorientedindividualandoffersbreathtakingsightsofthesouthofMauritiusIsland.Whetheraconfirmedtriathleteorcuriousofafirsttriathlonexperience,youcanbesureyouwillremembertheseMauritiankilometres!Swimming:1.8km(1.1mi)inalagoon.Watertemperatureis25°C(77F)amidstcolourfulfishandallshapesofcorals…Australianstylemid-racebeforeplungingbackforasecondround.Thenontothesecondpart.
Bicycling :55km(34mi)ofbeauty:afterafewkilometresofflatgroundtowarmup,youheadfortheChamarelPass,wellknownamongthelocalbicyclingcrowd.4kmofslopewithsomepartsat14%steepness,nottobetakenlightly.Onceatthetop,theviewisjustmagical:bluesky,7coloursmountainsandthelagooninthebackground.Thenyouheaddownalongafastandcurvyroadcalled“CheminGrenier”thatcrossessugarcaneandpineapplefields.Atthebottom,thepathfollowsthecoastintheshadeofcoconuttrees.YoucrossthevillagesofBelOmbrethenBaieduCap,tofinishthelastflatstrandandgetreadyforthefinalpart.Running12km(7.5mi)in3loopsintheshadeofthemangrove,atthefootofMornemountain.Thepathvariesalongtheway,frompavedroads,tracksand,finally,finesand.
Date:13thNovemberRacedistances:1.8kmswim/55kmbike/12kmrunVenue:IslandofMauritiusContactDetailswww.indianoceantriathlon.com
this Is Your Worldafrican races showing their true beautyPage 12
30 OCTOBER 2012 OCTOBER 2012 31
PHOTOGRAPHY Nigel Farrow, ITU/Triathlon.org, Getty, CorbisINTERVIEWS Phil Mosley
posse of experts to rely on. Ask any top athlete and they’ll tell you that a support team might give you an extra one percent, but, at the end of the day, the hard graft still comes down to you.
Being canny race winners, these same pro triathletes also realise that one percent can be the difference between first and fourth place, so it’s not to be sniffed at. The good news is that you can also achieve this, and you don’t need a personal coach, physio and nutritionist either. To help you on your way, we’ve spoken to a panel of top Olympic experts to find out how you can get that elusive performance edge this summer. Not only will they give you an insider’s view on crucial Olympic preparations but they also suggest simple ways to apply their expertise to your own training. So no matter what races you have planned this year, you can still benefit from the Olympic effect and raise your game for the big day.
THE DAYS WHEN plucky amateurs competed at the Olympics are long gone, and at London 2012 it won’t just be the athletes who determine the gold, silver and bronze finishing positions. In the modern world
of elite sport, British contenders such as Alistair Brownlee and Helen Jenkins work with some of the best coaches, physiotherapists, nutritionists and sports scientists in the land, who help to ensure that they train hard, recover quickly and race fast.
It’s all a far cry from being an age-grouper. The reality for most of us is that we fit training around a full-time job, a limited budget and countless other demands on time. In this respect it can be easy to think that Olympic athletes have an unfair advantage, but the reality is that they all started from somewhere, often winning races from a young age without a
TRAIN
OLYMPIAN
LIKE AN
RAISE YOUR GAME IN 2012 WITH THE EXPERTS WHO ADVISE BRITAIN’S TRIATHLETES AT THE OLYMPICS
train like an olympianexperts who advise triathletes at the OlympicsPage 30
40 OCTOBER 2012 OCTOBER 2012 4140 AUGUST 2012
The BIG TEST
GO FASTER AND CORNER MORE CONFIDENTLY WITH OUR PERFORMANCE TYRE TESTPhotos Jesse Wild Words Guy Kesteven
TRACTION CONTROL
AUGUST 2012 41
traction controlGo faster and corner more confidently with our performance tyre testPage 40
Don’t miss this month
Summer has arrived! Nothing like the smell of spring in the air and the flood of events that await the local tri scene. The BSG Series kicks off in a big way this month, which gives us
a great incentive to go out and race at some of their fun filled events. Nothing better than a sprint race to get you into the swing fast and ready for the longer races that will come as the season gets into full gear. They also have a great kids’ series, which will help grow the sport as we seek to increase race numbers in the years to come. The Midlands Ultra Tri Series also kicks off in October, with their first event taking place on the 7th. KZN has a reputation of putting on some really great events in fantastic locations and they don’t come much better than Midmar Dam in the spring. Apart from that, the international scene is buzzing with the World Ironman Championships scheduled for mid-October. Expect some fierce racing amongst the Pros as they go head to head on the Big Island of Hawaii. The race is covered live on the net, so tune in and watch your favourite athletes battle it out over a gruelling and energy sapping 226km Kona course. We also have the final of the ITU World Triathlon Series scheduled for Auckland, New Zealand. We have a big South African team on their way to the land way beyond down-under, so good luck to the Saffas towing the line at the Worlds this year. Our October edition is stacked with the usual segments all aimed at providing valued information to those triathlon readers who live, eat and breathe the sport. I will be out and about, racing as often as I can during the coming season, and look forward to seeing most of you at the races. Train smart, race hard Yours in Tri
GlenGlen Gore editor
glen@triathlonplussa co.za
Get in touch...twitter.com/triathlonPlusSA orfacebook.com/triathlonPlusSASU
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8 october 2012
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
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www.futureplc.com
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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.
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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 corbis, robertsmithphotography.co.uk, Dave caudery, Michael Dannenberg /foodimaging.co.uk, Getty, Jesse Wild, FinisherPix (Kent Horner and Andrea Steyn), rAPHAeL GALLIKer, IMG, Ironman, image.net, triathlon.org | Jero Honda/ Spomedis/ Frank Wechsel/ Jero Honda/ rich cruse/ Nigel Farrow/ Janos Schmidt/ ItU, bob Kupbens/ competitive Image, Ironman, bob Foy, James Lampard
cover photo JaNOS SChMidt itU.ORg
Meet the south african team: Creative Director bianca Schmitz
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Subscriptions Geraldine Stone
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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.
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 ironman uk in 2009 and ironman uk 70.3 in 2009 and 2012. in 2010 he won tristar 111 estonia.
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
Mike aNtONiades antoniades has been a coach for 30 years, working in different sports including football, rugby and track and field. He is the performance director of the running School (runningschool.co.uk)
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 has just completed 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
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
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 30 / october 2012 SU
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october 2012 9
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10 october 2012
contentsIssue 30 / october 2012
The BIG TeST TRACTION CONTROL
TraInInG advIceThIs mONThs quesTIONs ARe ANsweRed
40
78
80every MoNth
12 ThIs Is YOuR wORLd African races showing their true beauty
52 RACe RePORTs Including Ironman France
55 suBsCRIBe ANd LOOK COOL Never miss an issue, save money and get yourself some free gear
80 BRANd New KIT check out all the latest gear on the market
82 RACe LIsTINGs Plan the end of your year with our guide to what’s on
85 GRAves Hard, fast and uncompromising is how Phil Graves races – but is it the winning way?
86 TRew sTORIes So you didn’t go to the olympics. Steve trew explains what happens next.
oN the cover 27 FueL / Re FueL Pork loin steak, asparagus and new potatoes and refried beans
30 TRAIN LIKe AN OLYmPIAN raise your game in 2012 with the experts who advise olympic triathletes
40 TRACTION CONTROL Go faster and corner more confidently with our performance tyre test
64 BIKe Fix a race puncture in five minutes
67 RuN How to fix the most common technique faults, so that you can run faster and without injury
68 swIm there’s more to open-water swim training than swimming in a lake. these sessions will help you make the most of your training time
71 BOdY A look at what makes the perfect body for triathlon, and how you can get one
72 NuTRITION experience is as important as science when it comes to Ironman race nutrition. Here, five race winners share their wisdom
74 TRAINING PLAN ready to race faster? this eight-week plan will help you see off the competition and make the top 10
78 exPeRT AdvICe expert advice on how to fuel for racing in the heat and why restless nights are normal when returning to training
Brand new kITGeT The LOwdOwN ON The hOTTesT GeAR TO hIT The shOPs
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october 2012 11october 2012 11
up To SpeedThe INdIAN OCeAN TRIAThLON
race reporTSINCLudING The 5150 BeLA BeLA TRIAThLON
18 54
30
subscribeand get free
goodiesSee Page 55
Train like an Olympian RAIse YOuR GAme IN 2012
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12 october 201212 october 2012
This is yOur wOrld
presents
This is yOurwOrld
afRiCaN RaCeS ShOWiNg theiR tRUe BeaUtySUBS
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october 2012 13
lOcal races
october 2012 13
iNdiaN OceaN tRiathLON the iNdiaN OceaN Triathlon is simply the most beautiful Triathlon in the world ! For you, this means : • Thepleasureofparticipatinginan organisedandaccessiblerace • Sharingyoursportsadventurewith familyandfriends,othercompetitors (localandElite)andorganisers • Discoveringacountryandaculture throughyourpassionforsport
Route Description:TheIndianOceanTriathlonrouteisopentoanysport-orientedindividualandoffersbreathtakingsightsofthesouthofMauritius.Whetheraconfirmedtriathleteorcuriousfirst-timer,youwillremembertheseMauritiankilometres!
Swimming:1.8kminalagoon.Watertemperatureis25°Camidstcolourfulfishandallshapesofcorals.
Bicycling :55kmofbeauty!Afterafewkilometresofflatground,youheadfortheChamarelPass,wellknowntothelocalcyclingcrowd.4kmofslopewith some parts at a steepness that is not to be takenlightly.Onceatthetop,theviewismagical:bluesky,mountainsandthelagoon.Thenyouheaddownalongafastandcurvyroadcalled“CheminGrenier”thatcrossessugarcaneandpineapplefields.Atthebottom,thepathfollowsthecoastintheshadeofcoconuttrees.YoucrossthevillagesofBelOmbrethenBaieduCap,tofinishthelastbitofthebike.
Running12kmin3loopsintheshadeofthemangrove,atthefootofMornemountain.Thepathvariesalongtheway,frompavedroadsandtrackstofinesand.
Date:13thNovemberRacedistances:1.8kmswim/55kmbike/12kmrunVenue:IslandofMauritiusContactDetailswww.indianoceantriathlon.com
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14 october 2012
MidLaNds ULtRaDate:7October2012EntriesOpen/Close:16May2012/23September2012Venue:MidmarDam,KZNMidlandsRegistrationTimes:Saturday11am-4pm/Sunday5am-6.30amRegistrationVenue:WhiteMarquee@FinishAreaStartTimes:CanoeUltra:6:50am/SprintTri:7am/UltraTri:7:20amDistances:Sprint600mSwim/22.5kmCycle/5kmRun,Ultra1.9kmSwim/90kmCycle/21kmRun,CanoeUltraTriathlon15kmPaddle/90kmCycle/21kmRunwww.midlandsultra.comformoreinformation
This is yOur wOrld
14 october 2012SUBS
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october 2012 15october 2012 15
lOcal races
Bsg tRiseRiesWhere:Abrahamsrust,SasolburgWhen:14thOctoberDistance:600mswim/20kmbike/5kmrunTheBSGTriseriesisidealforthenovicerightthroughtotheelite.Theyalsohaveakidsseriesthatrunsalongsidethemainseries.Besuretolineupforthispopularrace,whichoftenattractsafullfieldandplentyofspectators.Ifyouwanttoseewhattriathlonisallabout,makeyourwaydowntotheVaalforaweekendoffuninthe sun!
Moreinfowww.bsgmultisport.co.zaSUBS
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