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Transcript of Triathlon Plus SA Edition 33
SMALL CHANGESBIG WINSSMALL, SMART CHANGES TO IMPROVE YOUR RACE
JANUARY 2013 R36.95
ISS
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JA
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013 ISSUE 33
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SWIM SWIM LIKE AN OLYMPIAN BIKE SECRETS OF
A IRONMANRUN EASIER, RUN LONGERRUN
PLUS MARGINAL GAINS THAT SAVE TIME AND MONEY
IRONMAN SA GETS A POWER HORSE BOOST A SECOND’S DIFFERENCE CAN MAKE YOU A WINNER
FOR GEAR NO.1
2013ALL NEW GEARCHECK OUT WHAT THIS YEAR HAS IN STORE FOR YOU
EVERYDAYHERO
CRAIG ALEXANDERSHOWS HOW HE BALANCES
PUNISHING WORKOUTS
AND A FAMILY
PLUS
THE SCIENCE OF TEAM SKYLEARN FROM THE WORLD’S MOST
SUCCESSFUL CYCLING TEAM
OW HE BALHING WORKOUTS
AND A FAMILY
ALEXNCES
TS
HEROALEXANDER
Y
NUARYNUARY 2
2 JANUARY 2013
JANUARY 2013 3
4 JANUARY 2013
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JANUARY 2013 5
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JANUARY 2013 7
WelcomeISSUE 33 / JANUARY 2013
Subscribe todaySEE PAGE 103
SMALL CHANGESBIG WINSSMALL, SMART CHANGES TO IMPROVE YOUR RACE
JANUARY 2012 R36.95
ISS
UE
: JA
NU
AR
Y R
SA
R36
.95
(inc
vat)
SWIM SWIM LIKE AN OLYMPIAN BIKE SECRETS OF
A IRONMANRUN EASIER, RUN LONGERRUN
PLUS MARGINAL GAINS THAT SAVE TIME AND MONEY
IRONMAN SA GETS A POWER HORSE BOOST A SECONDS DIFFERENCE CAN MAKE YOU A WINNER
FOR GEAR NO.1
2013ALL NEW GEARCHECK OUT WHAT THIS YEAR HAS IN STORE FOR YOU
EVERYDAYHERO
CRAIG ALEXANDERSHOWS HOW HE BALANCES
PUNISHING WORKOUTS
AND A FULL-TIME JOB
PLUS
THE SCIENCE OF TEAM SKYLEARN FROM THE WORLDS MOST
SUCCESSFUL CYCLING TEAM
ON THE COVER RACHEL JOYCE Ironman championPhotography image.net
12 DECEMBER 2012 DECEMBER 2012 13
LONDON 2012 OLYMPIC GAMES, WOMEN’S RACEEVERYBODY HAD wanted Helen Jenkins to win. Sadly that wasn’t to happen as she had picked up an injury before the event. As Jenkins dropped off the pace on the final lap, it left just Nicola Spirig and Lisa Norden to fight for victory. When Spirig sprinted, we all thought that she’d be away by yards, but a response from Norden meant that they crossed the line together, the same time down to hundredths of a second. We couldn’t split it at all, but it seemed that the judges and photos could and Nicola Spirig was Olympic Champion, Lisa Norden the silver medallist. For those of us who were there, both were winners.Winning time 1:59:48 to 1:59:48
12 JANUARY 2012
THIS IS YOUR WORLD
THIS IS YOURWORLD
SHAVING A SECOND OFF YOUR TIME MIGHT SEEM POINTLESS BUT WINNING MARGINS CAN BE TINY
CLOSE CALLS
Wor
ds S
teve
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JANUARY 2012 13
PRESENTS
This Is Your WorldShaving a second off your time
might seem pointless but winning
margins can be tiny
PAGE 12
42 JANUARY 2013 JANUARY 2013 43
MARGINAL GAINS
SMALL CHANGESBIG WINS
Sometimes, what you need is not hours of training, but small, smart changes that will together add up to worthwhile gains
Writers: Elizabeth Hufton, Phil Mosley, Tom Ballard Photography: Getty
Small Changes Big WinsSometimes, what you need is not hours of training, but small, smart changes that will together add up to worthwhile gains
PAGE 42
54 JANUARY 2013 JANUARY 2013 55
EVERYDAY HERO
IN HIS NEW BOOK, MULTIPLE WORLDCHAMPION CRAIG ‘CROWIE’ ALEXANDERSHOWS HOW HE BALANCES PUNISHING WORKOUTS AND ATTENTION TO DETAIL WITH THE FULL-TIME JOB OF BEING A DEDICATED HUSBAND AND DAD
EVERYDAYHERO
CRAIG ALE X ANDER
Words Craig Alexander Photos Paul K. Robbins
Everyday HeroHow Craig Alexander balances punishing workouts and attention to detail with the family
PAGE 54
Don’t miss this month
January already! Time sure does fly. I was talking about keeping fit during
the winter just the other day, and here we find ourselves in January already. A new year and one that I am sure will be full of new and exciting ventures for all our Triathlon Plus SA readers. There are many of you who will be lining up in East London in a few weeks’ time. I hope you trained hard during the Christmas break? The EL course is not easy; the cold water, hilly bike course and unpredictable weather make this 70.3 race one of the toughest on the world circuit. If you have done the hard work in training and enjoy your day out whilst racing, then I’m sure you will all have a super race and enjoy every minute of it. For those that are not going down for the 70.3, there are many options available to you as well. We have three other ultra triathlon events happening over the next few weeks. The Buffelspoort Ultra, the VDB Prestige Ultra and the Midlands Ultra (all Half Ironman distance triathlon events done over the same distance as 70.3 in EL) will more than keep you busy in the run-up to the final long distance event of the summer season in South Africa - IMSA. Now is certainly the time to take advantage of the good weather conditions and get out and train and race as much as you can. Winter will come sooner than you think, so don’t waste the opportunities to practice your favourite pastime. As per usual, the magazine is jammed with useful information for both the pro and age grouper. One thing I have learnt from the years in this sport is that you never ever stop learning. There is always something new to try and areas you can improve on. I guess that’s the beauty of this sport; you never get bored. You guys and girls enjoy the summer, and I look forward to racing alongside you as much and
as often as possible over the next few weeks and months.
Take care out on the roads, safety is always the No. 1 priority. Yours in tri
Glen Gore editor
glen@triathlonplussa co.za
Get in touch...twitter.com/TriathlonPlusSA orfacebook.com/TriathlonPlusSA
Ggl
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8 JANUARY 2013
The Fire Tree Design Company
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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.
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 33 / JANUARY 2013
JEZ COX Jez Cox is a former elite cyclist
and duathlete who has more
duathlon wins to his name
than any other British athlete.
He also runs duathlon/cycling
coaching company
howgoodcouldibe.com
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
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
RICHARD SMITH An MSc Sports Science and
Coaching postgraduate,
Richard has over 15 years
experience in elite sports and
has been involved with
triathlon for over 20 years,
both racing and coaching
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JANUARY 2013 9
10 JANUARY 2013
ContentsISSUE 33 / JANUARY 2013
THE SCIENCE OF TEAM SKYLEARN FROM ONE OF THE MOST SUCCESSFUL CYCLING TEAMS IN THE WORLD
GEAR ON THE HORIZON2013 HOLDS A WHOLE NEW RANGE OF EXCITING GEAR
90
65
92EVERY MONTH
35 FUEL / REFUEL Bring your training buddies together with
this mexican feast
72 RACE REPORTS The latest review of some of the biggest races
92 BRAND NEW KIT Check out all the latest gear on the
market
102 RACE LISTINGS Plan the end of your year with our guide to what’s on
103 SUBSCRIBE AND LOOK COOL Never miss an issue, save money and get yourself some free gear
105 COMEBACK TALES Richard Allen talks about how drafting changed his beloved sport forever
106 TREW STORIES Steve Trew has many memories of London 2012. Here are a few of his favourites
ON THE COVER
12 THIS IS YOUR WORLD Shaving a second off your time might seem pointless but winning margins can be tiny
30 UP TO SPEED Ironman South Africa powers ahead on Power Horse
32 MARGINAL GAINS ON THE CHEAP Phil Graves gives you a few racing tips that can save you time without costing you any money
42 SMALL CHANGES BIG WINS Sometimes, what you need is not hours of training, but small, smart changes that will together add up to worthwhile gains
54 EVERYDAY HERO In his new book, multiple world Champion Craig ‘Crowie’ Alexander shows how he balances punishing workouts and attention to detail with the full-time job of being a dedicated husband and dad
65 GEAR ON THE HORIZON 2013 holds a whole new range of exciting gear
84 BIKE SECRETS OF A SUB 8-HOUR IRONMAN This pro triathlete believes that training off road helps him to record some of the world’s fastest Ironman bike splits
MICHAEL WEISS
87 RUN EASIER, RUN LONGERThe run/walk strategy that could lead to faster times PHIL MOSLEY
88 SWIM LIKE AN OLYMPIANRevealing the technique trick that the Olympians use, and how you can use it to record your best ever swim splits ADAM YOUNG 90 THE SCIENCE OF TEAM SKYWhat you can learn from the sports science techniques ofthe world’s most successful cycling team GARTH FOX
KICK OFF THE
WITH THE LATEST TRIATHLON PRODUCTS
NEW YEAR
SuJANSubs
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w
with
the biggest
t gear on the n the
STINGSSyour year with our guide toyour year with our guide to
BSCRIBE AND LOOK COOLBSCRIBE AND LOOK COOLiss an issue, save money and geiss an issue, save money and ge
lf some free gearlf some free gear
5 COMEBACK TALESCOMEBACK TALESchard Allen talks about how draAllen talks about how dra
changed his beloved sport forevd his beloved sport forev
106 6 TREW STORIESTREW STORIESSteve Trew has many memve Trew has many meLondon 2012. Here are a ondon 2012. Here are a favouritesfavourite
training g ome of
bike splitsts
UN LONGERNGERgy that could lead togy that could lead to
IKE AN OLYMPIANN OLYMPIANhe technique trick that thenique trick that the
s use, and how you can use it tond how you can use it to your best ever swim splits t ever swim splits
YOUNG
0 0 THE SCIENCE OF TEAM SKTHE SCIENCE OF TEAM SKWhat you can learn from the spoWhat you can learn from the sposcience techniques ofthe worlscience techniques ofthe worsuccessful cycling team successful cycling team GARTH FOXGARTH FOX
KICK OFF THnNEW Yn
JANUARY 2013 11
RACE REPORTTRIATHLON PLUS SA ON TOUR
EVERYDAY HEROCRAIG ALEXANDER SHOWS US HOW TO STAY BALANCED
72 54
42
Subscribeand get free
goodiesSEE PAGE 103
SMALL CHANGES BIG WINS SMALL, SMART CHANGES THAT WILL ADD UP TO WORTHWHILE GAINS
Subs
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RACE REPORTACE REPORTATHLON PLUS SA ON TOURTHLON PLUS SA ON TOUR
7272
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HANGESNGES THAT WILL ADD
12 JANUARY 201312 JANUARY 2013
THIS IS YOUR WORLD
THIS IS YOURWORLD
SHAVING A SECOND OFF YOUR TIME MIGHT SEEM POINTLESS BUT WINNING MARGINS CAN BE TINY W
ords
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JANUARY 2013 13
LONDON 2012 OLYMPIC GAMES, WOMEN’S RACEAs Helen Jenkins dropped off the pace on the final lap, it left just Nicola Spirig and Lisa Norden to fight for victory. When Spirig sprinted, we all thought that she’d be away by yards, but a response from Norden meant that they crossed the line together, the same time down to hundredths of a second. We couldn’t split it at all, but it seemed that the judges and photos could and Nicola Spirig was Olympic Champion, Lisa Norden the silver medallist. For those of us who were there, both were winners.Winning time 1:59:48 to 1:59:48
CLOSE CALLS
JANUARY 2013 13
C
14 JANUARY 2013
THIS IS YOUR WORLD
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14 JANUARY 2013
IRONMAN WORLD CHAMPIONSHIP, HAWAII, 1989The biggest showdown ever, the two biggest names against each other, and it really was head to head. When Dave Scott and Mark Allen entered into Kona’s waters, it was to be the start of eight hours when they were never more than a couple of yards apart. Not a word passed their lips, not a flicker of an eyelid destroyed their concentration, nothing. Head to head, shoulder to shoulder. And then at kilometer 40 on the marathon run, Allen went. For the first and last time, there was no response from Scott. The winning margin? Fifty nine seconds – all in the final miles after eight hours. Some race!Winning time 8:09:14 to 8:10:13
Su
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nowow
1989o biggest
really was head Mark Allen ente
be the start of eight r more than a couple
passed their lips, not a ed their concentration
houlder to shoulder. Anon the marathon run, All
and last time, there wasott. The winning margin
all in the final miles afterrace!
me 8:09:14 to 8:10:13
JANUARY 2013 15
16 JANUARY 2013
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JANUARY 2013 17JANUARY 2013 17
IRONMAN 70.3 AUSTRIA, 2010ERICA CSOMAR (HUN) and Yvonne van Vlerken (NED) were a class apart, they had lapped so many athletes on their final run loop that they were in danger of getting separated by the sheer force of numbers out there. Csomar came into this race with a 5,000m personal best of 15:01 so was the hot favourite if it came down to a sprint finish. As the run course became even more congested, with 200 metres to go, Csomar saw her opportunity and went for it. A gap of five metres opened with van Vlerken seemingly beaten, but she closed until just 30 metres from the line, when a tight turn meant that Csomar got away again. With a final burst, van Vlerken took the win by just 0.02 seconds. Winning time 4:18:26.00 to 4:18:26.02
CLOSE CALLS
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class apart, they had lapped hletes on their final run loop that
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18 JANUARY 2013
ITU WORLD CHAMPIONSHIPS, MADEIRA, 2004COMING OFF of the bike there were 25 athletes together but the run pace was very fast, very early. Defending World Champion Ivan Rana (Spain) and previous world title holder Dimitri Gaag (Khazakstan) moved into the lead with world ranked number two, Bevan Docherty (NZL) working desperately to stay with them. Both Rana and Gaag were renowned for their sprint capabilities but Docherty kept the pace high in an attempt to nullify their sprint strengths. In the final 150 metres Rana went away, dropped Gaag and victory seemed to be his, but Docherty refused to give way and in the final strides stole the world title from Rana. An incredible effort.Winning time 1:41:04 to 1:41:05
THIS IS YOUR WORLD
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JANUARY 2013 19
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