LAWS OF MOTION

August 2012 R36.95

ISS

UE

: AU

GU

ST

RS

A R

36.9

5 (in

c va

t)

AU

GU

ST

20

12 ISSUE 28

ON

E SPORT IS N

OT EN

OU

GH

w

ww

.triath

lon

plu

ssa.c

o.za

SWIM THE PERFECT FIRST WETSUIT BIKE HOW TO PACK

YOUR BIKEYOUR FOAM ROLLER MOVESRUN

OLYMPIC DISTANCE

TRIATHLON TRAINING

WEEK PLAN 4

COACHES, SCIENTISTS AND SHOE COMPANIES SAY WE’RE RUNNING WRONG.

PLUS THE BIG TEST: TRI BARS

IMPROVED MENTAL TOUGHNESS ANTIBIOTICS AND SUPPLEMENTS

GET READY FOR THE RIDE OF YOUR LIFE

BIKESTRONGER

WHO IS NICOLAS?

GET INSPIRED

FOR GEAR NO.1SuSuSuSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSuSuSuSuSSuSuSuuuuuuububububububububububububububububbbbbb

OMFOOOOOFFF MF MMMMOMO

wN

owowoww

AugAugust 2Augus

wwwwwww

CIENTISTS AOMPANIES SAY

RE RUNNING WRO

ib

2 AUGUST 2012

AUGUST 2012 3

TAKE THE

THE BEST BEST TO FEEL

1: Albion Research Notes, Aug 2000. Vol 9, No.2.

2: Albion Research Notes, Sept 1992. Vol 1, No.2.

3: IMS Data, ranked as No.1 selling magnesium supplement, Nov 2011.

4: Cox IM etal. Red blood cell magnesium and chronic fatigue syndrome. Lancet 1991; 337: 757-80.

Slow-Mag®. Each capsule contains magnesium amino acid chelate 450 mg (equivalent to 45 mg elemental magnesium). Merck (Pty) Ltd. Reg. No. 1970/004059/07. 1 Friesland Drive, Longmeadow Business Estate South, Modderfontein, 1645. Tel: (011) 372-5000, Fax: (011) 372-5252.

SM.01.12.004

Of all forms of magnesium supplements, the chelated magnesium of Slow-Mag® Capsules is the best absorbed by your body1,2, that’s why Slow-Mag® is South Africa’s number one magnesium supplement3. So take Slow-Mag® and alleviate muscle cramps, combat fatigue, sleep better, cope better with stress and help your body produce the energy it needs4.

SOUTH AFRICA’S NUMBER ONE MAGNESIUM SUPPLEMENT.3

READY. STEADY. GO.Find us on

20THANNIVERSARY MARATHON

ENTER THE

DATE: 15 APRIL 2012

ULTRA (50km)FULL (42.2km) HALF (21.1km)FUN RUN (5 & 10km)

VISIT WWW.SLOWMAG.CO.ZA TO ENTER

9090

59M

E

S

n Ressearch Notes, Aug 2000. Vol 9, No.2.

ion Ressearch Notes, Sept 1992. Vol 1, No.2.

MS Data, ranked as No.1 selling magnesium supplement

ox IM etaal. Red blood cell magnesium and chronic fatigu

Mag®®. Each capsule contains magnesium amino a

ibe cramps,

stress and 4.

R ONE ENT.

SS

NIVEANANNIVARATMA

bsc

D

A (5ULTRA(4FULL

HAL

ERZA TO ENTE

4 AUGUST 2012

No

bbbbsbsbsbsbsbsbsbsbsbsssssbbbbbbsbsbsbsbsbsbsbsbsbsbsbsbssbbbbbbsbsbsbsbsbsbsbsbsbsbsbbbbbbbbbbSuSuS

AUGUST 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.comSubs

crib

e N

ow

crd for his native England, Lons native England, Lon

zed the fi eld aboard his Zipp fi eld aboard his Zip

o see if any rivals were gameny rivals were game

p.com or your local bike shopor your local bike shop

cDON CON C

uSSSSSuuuSuSuS

Load the right types of carbohydrate energy with USN ENDURO CARBS to ensure you start your race with ‘topped-up’ energy stores.

START YOUR RACE TOPPED WITH ENERGY

Designed to accelerate recovery after intense and prolonged efforts. USN RECOVER MAX doesn’t only rapidly replenish electrolytes, glycogen and amino acids, but also combats the effects of muscle stiffness and cramping, and increases the muscle recovery rate.

ACCELERATE BODY AND MUSCLE RECOVERY RATE

SUSTAINABLE PERFORMANCE

Cyto Power HP gives me the ultimate energy and stamina boost

for sustainable performance during training and on race days.Kent Horner

WWW.USN.CO.ZA USN SA @USNSA As seen on Weekdays 6.25 on SABC 3

PREPARE RECOVER

PERFORM

EXTREME ENERGY AND STAMINA BOOSTER TO ELEVATE PERFORMANCE A high performance energy drink formulated to deliver extreme energy and optimal muscle performance in the endurance athlete.

WHY: CYTO POWER HP has been scientifically formulated to provide athletes on various levels with a refreshing, isotonic/ hypotonic sports drink, packed with minerals and other active substances for optimum performance during training and competitive events. It supplies Vitargo®, a fast-acting, premium carbohydrate to fuel working muscles, and also helps improve concentration, delay fatigue and replenish electrolyte stores. Can be mixed as a hypotonic solution (for early in the race) or an isotonic solution (for later in the race).WHEN: Start sipping 30 minutes before race starts & continue throughout the race.

Increased energy availability Improved muscle tissue function Reduced cramping Delayed fatigue and exhaustion Improved hydration

PACKED WITH MAGNESIUM AND OTHER ELECTROLYTES TO PERFORM AT YOUR BEST.

Kent Horner9th - IRONMAN SA 2012

[1st South African]

Subs

cririb

Suububoad the rightoad the rightLoLo

with with ww USN EUSN Eou start you start yyoyonergy snergy senen

STSS ART T YR OY URTTTOT PPED WDubub

PREPARP E

ub

EXTREME ETO ELEVATEA high perfor

imal mug p

sc

WHY: CYlevels witactive s

ibe

Now

be

LE ANC

s me the ultimate energe during train

me the u

bebeER ORM

be

VicoC

ncreased energy availability Improved muscle tissue funi Reduced crampingiDelayed fatigue and ex

ri Improved hydration

NNN

TTEES

NNNNo

No

No

No

No

No

NoTSTTOOT PEPPEERRFFFOOOORRM

AUGUST 2012 7

WelcomeISSUE 28 / AUGUST 2012

Subscribe todaySEE PAGE83

LAWS OF MOTION

August 2012 R36.95

ISS

UE

: AU

GU

ST

RS

A R

36.9

5 (in

c va

t)

SWIM THE PERFECT FIRST WETSUIT BIKE HOW TO PACK

YOUR BIKEYOUR FOAM ROLLER MOVESRUN

OLYMPIC DISTANCE

TRIATHLON TRAINING

WEEK PLAN 4

COACHES, SCIENTISTS AND SHOE COMPANIES SAY WE’RE RUNNING WRONG.

PLUS THE BIG TEST: TRI BARS

IMPROVED MENTAL TOUGHNESS ANTIBIOTICS AND SUPPLEMENTS

GET READY FOR THE RIDE OF YOUR LIFE

BIKESTRONGER

WHO IS NICOLAS?

GET INSPIRED

FOR GEAR NO.1

ON THE COVER Athlete: James Cunnama, RSA Winner of the Roth Challenge 2012Photography image.net

28 AUGUST 2012 AUGUST 2012 29

BIKESTRONGER

GET READY FOR THE RIDE OF YOUR LIFE WITH THE HOTTEST BIKES AND HARDEST RIDERS IN TRIATHLON

WORDS Guy Kesteven, Phil Mosley IMAGE Paul Phillips

You might have noticed that things have changed in Ironman racing this year. The tight-knit community of tough athletes battling for top honours has a newcomer to contend with – one who draws media attention like no one else in the sport, and one who could cause a few upsets if he achieves his goal of competing in Kona this October.

Think what you will of the ‘Lance effect’, Armstrong’s reappearance on the triathlon scene has caused a stir. For the men he’s racing against, it raises the age-old question of how best to win a triathlon on the bike. Get it right and you sail into T2 with a clear lead; get it wrong and you’ll finish walking.

But the beauty of the triathlon bike leg is that there are so many ways to get it right. At pro level, bike manufacturers are constantly finding new ways to save a few seconds, and that’s good news for age-groupers as the technology in the latest bikes trickles down to more affordable high-street builds. And that’s not all you can borrow from the best pro riders in triathlon: many of their training rules apply to you, too. We’ve enlisted Guy Kesteven, the brains behind our bike testing, and our coaching editor Phil Mosley to talk you through the rides and riders you should be watching and learning from to bike stronger this season.

Bike stronger

LANCE ARMSTRONGThe cycling legend returns to tri on board his Trek 9.9

52 54 PETE JACOBSThe Hawaii hero with backing from Boardman’s AiR TT

MIRINDA CARFRAEThe IM champion who’s helped re-size her Felt DA

ANDREAS RAELERTHow BMC’s TM01 helped Raelert smash that record

RACHEL JOYCEThe Cervélo P5 rider who’s climbed the Kona placings

56 58 60

Bike StrongerGet ready for the ride of your life

with the hottest bikes and hardest

riders in triathlon

PAGE 30

40 AUGUST 2012 AUGUST 2012 41

RUNNING STYLE

RUNNING STYLE

MIKE DALY IS a pretty typical triathlete. He is a 35-year-old policeman who ran a few marathons years ago and has recently added swimming and biking to his races. He’s fast, too, with an Olympic-distance PB of 2:08. Where Daly is not quite so typical is that he’s recently changed the way he runs.

Having suffered a succession of injuries, Daly decided to run in a more ‘natural’ way. He consulted a specialist and became a

forefoot striker, joining the increasing number of runners and triathletes who are embracing the ‘barefoot’, ‘minimalist’ or ‘natural’ style of running that teaches devotees to land on the middle or front of their foot, rather than the heel.

Like many who have made the switch, Daly was inspired after reading Christopher McDougall’s Born To Run, first published in 2009, which argued that

LAWS OF MOTION

COACHES, SCIENTISTS AND SHOE COMPANIES SAY WE’RE RUNNING WRONG. IS IT TIME TO RE-WRITE THE RUNNING RULE BOOK?

modern running shoes are an unnatural piece of kit that force the foot to land in an unnatural position on the heel, increasing impact and injuries, and even slowing runners down by causing braking.

Running coach and London Marathon winner Mike Gratton believes this mistaken approach by shoe companies dates back 30-odd years. “In the 1980s the shoe industry tried to push the idea that

Words Edward Gibbes Photo Triathlon.org | Janos M Schmidt / ITU

AUGUST 2012 4140 AUGUST 2012

Laws of ̀ motionCoaches, scientists and shoe companies say we’re running wrong. Is it time to re-write the running rule book?

PAGE 42

46 AUGUST 2012

The BIG TEST

GET THE PERFECT POSITION WITH THESE ESSENTIAL AERO EXTENSIONS Photos Joseph Branston, Dave Caudery Words Jeff Jones, Phil Mosley

ALL BAR NONE

AUGUST 2012 47

TRI-BARS

46 AUGUST 2012

All Bar None Get the perfect position with these essential aero extensions

PAGE 49

Don’t miss this month

As we approach spring and the start of summer, the month of August certainly does awaken the body as we sense the triathlon season in the not too distant future.

The Olympic triathlon shown live on TV in early August should also add a sparkle to your step as we tend to be motivated by watching others compete. I for one will watch the men’s and ladies’ races with much interest and then hopefully gain some inspiration to go out and train and race myself. Well done to James Cunnama (our cover boy) for going sub 8hrs at Roth. It is known as a very fast course, but you still need to race hard and fast to go under the magical barrier of 8hrs. Between Cunnama and Raynard Tissink, we have two of the world’s best long distance triathletes. Add in Richard Murray over the Olympic distance and Conrad Stoltz for Xterra and South Africa are sitting pretty tight at the top of the game. What I do wonder sometimes is: where are the ladies? Come on girls, you cannot let these guys get one over on you! We need some top performances from our women over all distances. I know Carla is doing great things off-road and will be one to watch on the world stage. I hope to see some promising young ladies coming through the junior ranks and look forward to the day when they can perform as our current crop of top men are doing. There’s no doubt that SA has the talent, the real test is nurturing that talent to perform at the highest level. As usual, our magazine is packed with the regular features and columns. A good solid read and more than enough reading ammo to keep you on your toes. Summer is almost nigh! Train hard, train smart. Yours in tri, GlenGlen Gore editor

glen@triathlonplussa co.za

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

Subs

crib

eb

mee

bebee

Suto

S

Dt

the he dy as we dy as w

nt future.nt future. uld also add also add

ing othershers with muchuch

o out and train nd train cover boy) for going oy) for going

but you still need to still need to r of 8hrs. Between rs. Betwee

f the world’s best long orld’s best long over the Olympic distance Olympic distance

ca are sitting pretty tight at tting pretty tight at metimes is: where are theis: where are the

ese guys get one over on you! s get one over on you! m our women over all distancewomen over all distancroad and will be one to watchnd will be one to wat

e promising young ladies coming young ladies comok forward to the day when thd to the day when thtop men are doing. There’s noen are doing. There’s no

t is nurturing that talent to pet is nurturing that talent to pemagazine is packed with the magazine is packed with th

good solid read and more thagood solid read and more thato keep you on your toes. keep you on your toes.

gh! Train hard, train smart.n hard, train smart.

rere editoreditor

triathlonplussa co.zatriathlonplussa co.za

8 AUGUST 2012

The Fire Tree Design Company

Suite 515, Island Office Park

35/37 Island Circle, Riverhorse Valley

P.O. Box 18882, Dalbridge, 4014

www.firetree.co.za

Managing Director Arthur Lello

Financial Director Debbie Palframan

Tel +27 31 534 6600

Future plc is a public company

quoted on the London Stock

Exchange (symbol: FUTR).

www.futureplc.com

Chief executive Stevie Spring

Non-executive chairman Roger Parry

Group 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) Ltd

P.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, 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

Wilkins

Photography Triathlon.org | Janos M

Schmidt / ITU, Delly Carr/ITU, Rich Cruse / ITU,

Corbis, Jeff Ayliffe, Joby Sessions, Michael

Dannenberg www.foodimaging.co.uk , Paul

Phillips, Getty, firstoffthebike.com, Joseph

Branston, Dave Caudery,

www.robertsmithphotography.co.uk, Ben

Foxall, British Triathlon, Richard Blake

Photography (rb-create.com), Andy Short, Paul

Phillips, Competitive Image, Jason Newsome,

Ryan Bowd, Peter Greenwood, Arnold Lim ITU.

org

Cover Photo Image.net

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

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.

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 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

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

DR TAMSIN LEWIS Pro triathlete and age-group

world champion, Lewis is also a

medical doctor and psychiatry

registrar. Her storming

performances have continued

in 2012 with 2nd place at TriStar

Mallorca. drtamsinlewis.com

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

p40) and is upping the distance

to take on 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 KEVIN CURRELL Kevin works for the English

Institute of Sport as a

performance nutritionist and

specialises in triathlon. A keen

Ironman himself, his scientific

research on sports nutrition is

widely published

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 28 / AUGUST 2012

Subs

cri

scSu

bcr

ibribe

Nowwwwwwwwwwwwwco

co.za

za

utors va Caiden, Dr Kevin Currell,

eane, Fiona Duffy, Txema Garcia,

, Phil Graves, Peter Greenw

el Leighton, Dr Ian Rollo, Spencer

ve Trew, Jamie

M

ruse / ITU

eff Ayliffe, Joby Sessions, Michael

nberg www.foodim

ps, Getty, firstoffthebike.

anston, Dave Caudery

www.robertsmithphotography.co

Foxall, British Triathlon, Richard B

Photography (rb-create.com), A

Phillips, Competitive Image, J

Ryan Bowd, Peter Greenwo

org

Cover Phe.net

Meet the African te

irectorr

Art Editor Shanr

Copy Editor

Soc

Subsc

Ad

bbss

cri

Su

STEVE TRLeading triLeading t

commencom

in the gin th

reacreac

anan

ccS

L GRAVES l is a professional Ironmanl is a professional Ironman

iathlete who is renowned for iathlete who is renowned for

his cycling prowess. He wonhis cycling prowess. He won

both Ironman UK and Ironman both Ironman UK and Ironman

70.3 in 2009, as well as70.3 in 2009, as well as

ishing third at the nationalishing third at the national

me trial championshipsme trial championships

m is am is a

ear nerd withear nerd with

ngs triathlon. ngs triathlon.

rt of rt of Team Team

Plus-BoardmanPlus-Boardman (see (see nn

is upping the distance ping the distance

on Ironman 70.3 UKn 70.3 UK

skin works for thefor the

nstitute of Sport (EIS)Sport (E

d physiotherapist withrapist with

Podium, Development and opment and

ademy British Triathlonh Triathlon

squads including athletesuding athletes

such as the Brownleeshe Brownlees sc

DR KEVIN CURRKevin works for thKevin works f

Institute of SporInstitute of Sp

performance performance

specialises ispecialises i

Ironman hIronman h

researcresearc

widelywidely

AUGUST 2012 9

Introducing the latest in ultra endurance supplement technology.

53.7g of Multi-Stage Carbohydrates

Designed for 3 hour + endurance events

Formulated with Pepto-Pro® Hydrolysed Casein

Includes the patented ATP source, Peak ATP®

Now available fromDis-Chem & Cycle lab stores www.biogen.co.za Follow us on twitter: @BiogenSAfacebook.com/BiogenSA

HRSHRSPLUSPLUS

FORFORACTIVITY!ACTIVITY!

S

www

ucing the lat

No

FORFOFOR

10 AUGUST 2012

ContentsISSUE 28 / AUGUST 2012

WE’RE INSPIRED BYFIND OUT WHO NICOLAS IS

TRAINING ADVICEANTIBIOTICS AND SUPPLEMENTS

53

76

78EVERY MONTH

12 THIS IS YOUR WORLD Choose from one of these first-timer friendly races, then grab your free beginner’s guide and get going

54 RACE REPORTS Including the Edmonton ITU Triathlon World Cup

78 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

83 SUBSCRIBE AND LOOK COOL Never miss an issue, save money and get yourself some free gear

85 GRAVES Phil Graves considers the wisdom of cutting his pre-race working week

86 TREW STORIES Steve Trew explains how the breaking of records keeps sport and athletes advancing

TRAINING ZONE

73 NUTRITION The latest science that could help you nail your long-distance race-day nutrition

ON THE COVER

30 BIKE STRONGER Get ready for the ride of your life with the hottest bikes and hardest riders in triathlon

42 LAWS OF MOTION Coaches, scientists and shoe companies say we’re running wrong. Is it time to re-write the running rule book?

49 ALL BAR NONE Get the perfect position with these essential aero extensions

64 BIKE Avoid any bumps in the flight with this step-by-step bike packing guide

67 RUN Four foam roller massage moves for running injury prevention recommended by the pros

68 SWIM A wetsuit is a big investment and can make or break your race. here’s how to find the right one for you

69 BODY Learn the mind methods that will guide you through triathlon’s toughest tests

70 TRAINING PLAN Get into your best-ever shape for an Olympic distance triathlon with this easy-to-understand 12-week training plan

74 EXPERT ADVICE How best to build up your training for a varied season, the best exercises to avoid running cramps and why you need a bike fit

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

Subs

crib

e N

ow787Nimer mer free

ng

n ITU Triathlon iathlon

W KITe latest gear on thear on the

LISTINGSNGSnd of your year with our guide tnd of your year with our guid

nn

SUBSCRIBE AND LOOK COOSUBSCRIBE AND LOOK COOver miss an issue, save money aver miss an issue, save money a

ourself some free gearrself some free gear

85 GRAVESGRAVESPhil Graves considers the wGraves considers the wcutting his pre-race workitting his pre-race worki

86 86 TREW STORIESTREW STORIESSteve Trew explains hSteve Trew explains hof records keeps spof records keeps spadvancingadvancing

sc

TRAININ

73 73 NUTRNUTRThe lateThe lanail younail yo

e

ts

r an

th this easy-asy-ning plann

ur training for a ng for a

st exercises to avoidses to avoid why you need a bikewhy you need a bike

BRAND NEW KBRAND NEGET THE LOWDOWGET THE LOWDOSHOPSSHOPS

AUGUST 2012 11

UP TO SPEEDDYNAMIC TEAM BRINGS NEW CROSS DUATHLON TO GARDEN ROUTE

RACE REPORTSINCLUDING THE 11TH CHALLENGE ROTH

20 54

30 BIKE STRONGER GET READY FOR THE RIDE OF YOUR LIFE

Subscribeand get free

goodiesSEE PAGE 83

Subs

crib

e N

ow

UP TO SPEEDP TO SPEEDMIC TEAM BRINGS NEW CMIC TEAM BRINGS NEW C

2020

TRONGERONGERR THE RIDE OF YOUR LIFEE OF YOUR LIFE

Now

Now

Now

Now

Subscriand get fgoodieSEE PAGE

12 AUGUST 201212 AUGUST 2012

THIS IS YOUR WORLD

PRESENTS

THIS IS YOURWORLDCHOOSE FROM ONE OF THESE FIRST-TIMER FRIENDLY RACES, THEN GRAB YOUR FREE BEGINNER’S GUIDE AND GET GOINGW

ords

Eli

zab

eth

Hu

fto

n P

hoto

Co

rbis

HISS YO

WOCHOOSE FROM CHOOSE FROM

HEN GRAB YHEN GRAB Y

AUGUST 2012 13

FIRST-TIME TRI RACES

AUGUST 2012 13

IRONMAN AUSTRIA: BEST FOR AMBITIOUS NEWBIES THINK ‘FIRST-TIMER races’ and you probably don’t think of something involving 3.8km of swimming, 180km of cycling and 42km of running. But the popularity of Ironman racing worldwide is such that, for many triathletes, nothing but the challenge of a long-distance event will do for a first race. As long days out go, they don’t get much more beginner friendly than Ironman in Klagenfurt, Austria, an early sell-out every year. The one-lap lake swim finishes with 900m in a canal feeding in to the lake, so navigation isn’t a problem and spectators line the route, giving a unique chance to be cheered on during the swim. The two-lap ride on smooth roads isn’t flat, but the fact that this is the world-record Ironman course tells you all you need to know about its profile. A city-centre finish means your M-Dot experience will end on a high too. Ironman Austria 1 July ironmanklagenfurt.com

RSTRI R

14 AUGUST 2012

THIS IS YOUR WORLD

MIDLANDS ULTRADate: 7 October 2012Entries Open / Close: 16 May 2012 / 23 September 2012Venue: Midmar Dam, KZN MidlandsRegistration Times: Saturday 11am - 4pm / Sunday 5am - 6.30amRegistration Venue: White Marquee @ Finish AreaStart Times: Canoe Ultra: 6:50am / Sprint Tri: 7am / Ultra Tri: 7:20amDistances: Sprint 600m Swim / 22.5km Cycle / 5km Run , Ultra 1.9km Swim / 90km Cycle / 21km Run , Canoe Ultra Triathlon 15km Paddle / 90km Cycle / 21km Runwww.midlandsultra.com for more information

14 AUGUST 2012Subs

crib

e N

ow

AUGUST 2012 15AUGUST 2012 15

SANTOS BEACH TRIATHLON ( ALSO WP TRIALS )Limited to 300 athletesDATE: 04 November TIME: 09H00DISTANCES: 750m Swim / 20km Run or 1500m Swim / 40kmBike / 10km runWHERE: Santos Beach, Mossel Bay DESCRIPTION: Swim, Cycle, RunFORMAT: Individuals and Relay TeamsENTRIES CLOSE: 30 October 2012, Enter Onlinewww.trisport.co.za

GREAT SWIMS

Subs

crib

e N

ow

T

16 AUGUST 2012

THIS IS YOUR WORLD

BSG TRI SERIES600m Swim/20km Cycle/5km Run Buffelspoort Dam, Northwest Province 30-Sep-12Abrahamsrus, Sasolburg, Free State 14-Oct-12Hartbeespoort Dam, Northwest Province 28-Oct-12Brandvlei Dam, Worcester, Western Cape 11-Nov-12Vanderbijlpark, Emerald Casino, Gauteng 02-Dec-12 More info www.bsgmultisport.co.za

16 AUGUST 2012SuSuSuSu

w

ubsbscle/5km Run

thwest Province urg, Free State

Northwest Provincecester, Western Cape

Emerald Casino, Gauten

info www.bsgmultisport.co.z

AUGUST 2012 17

ubs

ubububbbSSSSSSSSSuSuSuSuSuSuSuSuSuSuSuSuSSSSSSSSSSSSSSSSSSSSuSSSSSS

18 AUGUST 201216 JULY 2012

ubuuuubbsbsbsbsbsbsbbbbbbbbbuububububbb

owowwwwwwwooowowowowowwwwwwwwwwwNNN

oN

oN

oo

ssccSuSuSuSuSuSuSuSuSuuSuSuSSSSSSSSSSuSuSSS

It is time to secure your place on the Midlands Ultra Triathlon starting

line before it’s too late. This “must-do event” is the highlight of the KZN

triathlon and multisport calendar, with SA’s top athletes pouring in from

around the country to claim their share of the increased R40 000 prize purse. With sanctioning from KZN Triathlon and Triathlon South Africa,

this event is the only fully sanctioned long distance multisport event in

KZN, giving athletes the perfect opportunity to make their mark.

Series Director, Damian Bradley from B-Active Sports, says “Our Series

has been growing every year and we are excited with the number of new

competitors participating in the Midlands Ultra Series. This increase is a

fantastic indication that triathlon as a sport is growing in South Africa.”

The CompliMed Midlands Ultra Tri-Series is here to stay and we are

proud to be able to offer 3 events within the Series for competitors to race

in. The Sprint Triathlon is the shortest, consisting of a very manageable

600m swim, 20km cycle and a 5km run. This Sprint event is aimed at

families and competitors who enjoy doing short triathlon for fun. The

second event is the new kid on the block, the Canoe Ultra triathlon. This

new canoeing event consists of a 15km paddle, 90km cycle and a 21km

run. The canoeing event is the first to start at 6:50am and will attract

paddlers from around KZN who are looking for another challenging

multisport event. The biggest event of the day is the Ultra Triathlon or

Half-Ironman distance race. This event attracts around 450 competitors

and has a cut-off time of 7hrs 40min (3pm). Athletes will need to complete

a 1.9km swim, 90km cycle and a 21km run.

Athletes competing in any of these events will be well looked after,

with loaded goodie bags at registration, well stocked water tables by GU

Energy, and an athlete’s finishers tent that will have drinks and food to fuel

your next challenge. Apart from the R40 000 in prize money, there is also

over R50 000 worth of lucky draw prizes to give away, from Thule, Nike

Vision, GU, Finis, Xterra Wetsuits, Troisport & Nottingham Road Breweries.

Entries close on Sunday 23rd of September and no late entries will

be allowed. For more information on the event and to enter, go to www.

midlandsultra.com or contact B-Active Sports at info@midlandsultra.com.

Cycle Route Profile

WHAT’S COMING UP

MUST-DO 2012 EVENTub

scri

beN

be NNN

rom

0 prize Africa, a,

event in in

ark.

ys “Our SeriesSeries

number of newer of new

This increase is acrease is a

g in South Africa.”g in South Africa.”

to stay and we are to stay and we

s for competitors to races for competitors to race

g of a very manageable g of a very manageable

Sprint event is aimed att event is aimed at

ort triathlon for fun. The athlon for fun. The

he Canoe Ultra triathlon. noe Ultra triathlon.

addle, 90km cycle and a 90km cycle and a

tart at 6:50am and will at6:50am and will at

ooking for another challenfor another challen

of the day is the Ultra Tre day is the Ultra Tr

event attracts around 450attracts around 45

0min (3pm). Athletes willm). Athletes will

d a 21km run.km run.

of these events will be wese events will be w

t registration, well stocketration, well stock

finishers tent that will has tent that will ha

part from the R40 000 inrom the R40 000 in

of lucky draw prizes to giof lucky draw prizes to gi

terra Wetsuits, Troisport &terra Wetsuits, Troispor

n Sunday 23rd of Septemn Sunday 23rd of Septem

more information on thee information on the

a.com or contact B-Activeor contact B-Activ

SuSub

Route Pro

No

Nowooooowowowowowoww

NWHAT

2 EVE