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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

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JANUARY 2012 13

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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

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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

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Cruse, Frank Wechsel, ITU, Robert Foy ,

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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

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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

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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

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SMALL CHANGES BIG WINS SMALL, SMART CHANGES THAT WILL ADD UP TO WORTHWHILE GAINS

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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

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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

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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

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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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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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