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SPORTS MASSAGE: DOES IT WORK? KIDNEY BEAN AND HUMMUS WRAP WITH CUCUMBER SALAD

FOR GEAR NO.1

OLYMPIC TRIATHLON

WINTER TRAINING

WEEK PLAN

12

Inspirational ‘Supa Piet’ takes to the road in a quest for a ‘world-first’

WE’RE INSPIRED BY

LIVELIKE A PROTRAINING ALONE IS

HARD WORK, BUT BECOMING A BETTER

TRIATHLETE IS A FULL-TIME JOB

ON THE COVER TIMO BRACHT – IRONMAN CHAMPION

Photography

Powerhorse PR

MAY 2013 13

IRONMAN 70.3 MALLORCA, 11 MAYAS WE went to press, several people we know were out in Mallorca getting in some warm-weather miles while we shivered. It’s not hard to see why this Balearic island is such a popular training destination with triathletes: pale sandy beaches, quiet roads with just enough mountain to make them interesting and a climate that’s pleasantly sunny rather than scorching. The Ironman 70.3 here makes the most of what the island has to offer and attracts big names too – last year Michael Raelert and Emma-Kate Lidbury took the top spots. It’s sold out for this year, but you can get ready for 2014 with some top-notch training camps. ironmanmallorca.com

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PAGE 12

26 MAY 2013 MAY 2013 27

At Triathlon Plus, we’re always giving out advice about how to be better at our sport. It’s all tried and tested stuff, from coaches, professional athletes, age-groupers,

triathlete friends and dozens of other experts plus a fair bit of personal experience.

Ironically, practising what we preach doesn’t always come easy to team Triathlon Plus. When the going gets tough, we bury our heads in KFC buckets. Weeks go by where the only thing we do that could be described as a “long session” is an impromptu night in the pub after getting the magazine to press. All the things we tell our readers to do – training consistently, eating well, monitoring life and work stress, staying on top of physio – go out of the window.

There’s nothing unusual about this. All of you have jobs, families, stresses of your own. We can all think of simple changes we could

make, following the proven routines that work for the best triathletes in the world, to race better in future. But how easy is it to put those things into practice? For triathletes racing at a high level from a young age, sacrifice doesn’t even come into it. “I was quite lucky that when I was young I was exposed to good athletes,” says Olympian and double world champion Helen Jenkins. “When I was 16 or 17 years old I was training with Marc [now her husband and coach] who was an Olympian, I trained with Leanda Cave. You learn how to live.”

With a few weeks to go before the race season starts, this is the time to take a look at your lifestyle and work out which changes will make the biggest differences to you. Our editor Elizabeth Hufton analysed her own training and lifestyle for a month; asked Jenkins how she does it; and coach Rob Griffiths of Training Bible UK (trainingbible.co.uk) tells you how to strike a balance yourself.

LIVELIKE A PRO

TRAINING ALONE IS HARD WORK, BUT BECOMING A BETTER TRIATHLETE IS A FULL-TIME JOB

Words Elizabeth Hufton | Photography Greg Beadle

live like a prolive like a pro

can all think of si

The ProHELEN JENKINS A down-to-earth lifestyle helps Jenkins translate hard training into titles

age-grouperELIZABETH HUFTON Triathlon Plus’ editor is a time-poor triathlete with self-discipline problems

The expertROB GRIFFITHS The Training Bible UK coach helps age-groupers reach world standards

to strike a

perrrrrr

Live Like A ProTraining alone is hard work, but becoming a better triathlete is a full-time job

PAGE 32

54 MAY 2013 MAY 2013 55

THE PLAN OLYMPIC DISTANCE

LOG YOUR TRAINING FREE TRAINING.TRIRADAR.COM

THESE TRAINING zones show you how hard to go during each session on the training plan. Try to work to the prescribed Training Zones explained below as these will help you train at the right intensity for each session. This will help to develop specific aspects of your fitness, as well as making sure you don’t overdo it.

You can either estimate your intensity, using the Training Zone descriptions, or use a heart-rate monitor for a more precise measure. If you use a heart-rate monitor, use the percentages provided, and subtract them from your maximum heart rate to calculate your zones. Tools like cycle power meters and GPS watches will also help track your training progress. These training zones are only a guide, so don’t worry about being overly precise with heart rates because they’ll fluctuate anyway. Be mindful of your training intensity and pacing but, more importantly, be consistent, get out there and enjoy your training.

Zone 1 (Z1) Active recovery 60 to 65% of your maximum heart rate. If 1 is your easiest intensity and 10 is your hardest, this zone should feel between 2 and 5

Zone 2 (Z2) Endurance pace 65 to 75% of your maximum heart rate. If 1 is easiest and 10 is hardest, this zone should feel like somewhere between 5 and 7

Zone 3 (Z3) Tempo pace 75% to 80% of your maximum heart rate. If 1 is easiest and 10 is the hardest, this zone should feel like an 8

Zone 4 (Z4) Race pace 80 to 90% of your maximum heart rate. If 1 is easiest and 10 is the hardest, this zone should feel like a 9 or above

KEY: WU Warm up, WD Warm down, MAIN Main set, FC Front crawl, KICK Legs only, RPM Pedal revolutions per minute, MOD Moderate intensity, BUILD Gradually increase the intensity of each rep within a set, PULL Front crawl with a pull float between thighs, RI Rest interval, 1-ARM Front crawl using one arm only, FIST Swim FC with clenched fists, DOG Doggy paddle, SCULL Kick with arms held out in front, BAND Front crawl with a rubber band or inner-tube tied around ankles, BILATERAL Breathe every three strokes, FINS FC wearing fins PADDLES FC wearing hand-paddles

EXAMPLE STRENGTH AND CONDITIONING SESSION: You should aim to incorporate one or two strength and conditioning sessions into your weekly training. Feel free to adapt this example, or try a gym circuit training class instead.

WU 5mins skipping followed by 2 sets of 15 reps of walking lunge steps with upper body twist

MAIN Lower body: squats / single leg ¼ squats / dumbell lunges to front, side and back / calf raises / glute clams 2 sets x 12-15 reps

Upper body: seated row / rotator cuff rotations with bands / back + side extensions + core exercises of choice 2 sets x 12-15 reps

TRAINING ZONES

TRAININGZONE

The plan

BUILD YOUR ENDURANCE, STRENGTH AND TECHNIQUE THIS WINTER, WITH THIS 12-WEEK PLAN TO GET YOU FIGHTING FIT FOR NEXT SEASON

Spencer Smith

Smith is a coach and elite triathlete. He’s won two ITU world championships, two Ironmans and was a professional cyclist

Meet the expert

OLYMPIC TRIATHLON WINTER TRAINING

FOLD 1

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BUILD YOUR ENDURANCE, STRENGTH AND TECHNIQUE THIS WINTER IN TIME FOR SPRING

Part 1: Strength/ Endurance/ Technique

BUILD YOUR ENDURANCER ENDURANCE STRENGTH ANDSTRENGTH AN

OLYMPIC TRIATHLON WINTER TRAINING

FOLD 2YOUR 12-WEEK PLAN

BUILD YOUR ENDURANCE, STRENGTH AND TECHNIQUE THIS WINTER IN TIME FOR SPRING

BUILD YOURNG

ENDURANCE, STRENGTH ANDTECHNIQ

OLYMPIC TRIATHLONWINTER TRAINING

YOUR 12-WEEK PLAN

Part 1 - Strength/ Endurance/ Technique

How it works

Get your guide ready to go

Cut out the guide following the dotted outline

Fold the guide in quarters using the fold guides

Now carry it with you for reference while training

THIS IS the first half of a 24-week training plan for Olympic-distance triathlons (1.5km swim, 40km bike, 10km run). The idea is that by the time you’ve finished all 24 weeks, you’ll be super fit and ready to race. These first 12 weeks cover the worst of the winter, so that by the time you start part two, the spring will be in sight. This winter phase mostly consists of strength, endurance and technique work.

The key to the first few weeks of any training programme is patience. It is not a sprint, but a marathon. More often than not, athletes start their training programme with such excitement and vigour that they get themselves into difficulty within the first few weeks. It’s good to be excited about preparing yourself for the new season and the challenges that lie ahead. Just don’t let them get the best of you in the early stages.

This training programme should cover all the bases to get your body out of hibernation. In saying that, a training programme is a very personal affair and if you find that you need to change it to fit your lifestyle or ability then do so. I always say that a programme is only a guide and nothing should be carved in stone. Over the

KEY CONSIDERATIONS

1Flexibility vs consistency Consistent training is the key to improving your speed and

fitness. Follow the training plan as far as possible and if you need to move sessions around, aim not to leave yourself with back to back hard sessions. Listen to your body and take a rest day when you need it.

2RecoveryThis means taking rest days, stretching after sessions, eating and

drinking correctly and getting regular/appropriate sleep. These are the times when your body adapts to the training you’ve done.

3Conditioning to prevent injury Support your swim, bike and run training with appropriate

strength and conditioning training and sports massage. This can be integrated into warm-up and recovery work.

4Nutrition and hydration Optimise your general diet and hydration. Practise your race

nutrition and hydration on longer race-paced training sessions. If appropriate, aim to lose weight and body fat early in base phases of the programme rather than just before race day.

5Race pace Establish your realistic race paces for each discipline over the

Olympic race distance and then train accordingly. The plan includes “Test Weeks” to help you do this.

6Enjoyment and balance Make sure you enjoy it! Triathlon training is a significant

commitment and you need to balance its demands with the other aspects of your life.

Before beginning this plan you should already be able to:

Swim 400m non-stop

Ride your bike for at least 90 minutes

Run for at least 45 minutes

Is this plan for you?coming weeks, the best way to achieve success is by listening to your body. Be realistic, be patient.

On first looks, this training plan may look complex. Check out the key and the simple Training Zones on the opposite page and all will soon become clear. And keep an eye out for the second part of this plan that will appear in issue 52 of Triathlon Plus.

54 MAY 2013 MAY 2013 55

Olympic Triathlon Winter TrainingBuild your endurance, strength and technique this winter, with this 12-week plan to get you fighting fit for next season

PAGE 60

Don’t miss this month

It’s May already and for the majority of our readers, it’s time for some downtime as we unwind after the long summer season just gone by. Well done to those that did Ironman South Africa!

Conditions were perfect and many realised their PBs on the day! Judging by the facebook posts after the race and the general interest around the event itself, triathlon is certainly alive and well over the longer distances. However, we do have some areas of concern in local triathlon, with some of our regular shorter triathlon events (scheduled for the upcoming summer) being either postponed or cancelled entirely due to lack of sponsorship. It’s a vicious cycle and starts with the athletes themselves. A race organiser needs the support of athletes to build up an event. Sponsors will only look at events that garner huge support and with the economy on a bit of a downslide at the moment, sponsorships are limited and there is less money to spend on sports like triathlon. Athletes need to support their local events as much as possible. We need to keep the smaller events alive and well in order to see the sport (as well as duathlon etc.) truly grow and move to the next level in SA. If this does not happen, the bigger and longer tri events will eventually start to suffer. Come on triathletes, add your support by racing the local events and even possibly pitching in with some sponsorship proposals of your own if you have the means and know how.Winter is downtime for the locals, but many of our pros will be busy with international commitments as they battle towards points collection for the Olympics in 2016. That seems long off, but the athletes hoping to go to Rio need to start racing well now. Only the top 50 ranked athletes get to race in the Olympics, so our very best elites will be blazing a trail around the world in search of those elusive ITU Olympic qualifying points. Good luck to them; we’ll follow closely and update as soon as they perform on the world stage!As we head into winter, don’t sit on the couch! Indoor training is the way to go. Now is the time to try some alternative methods to see if you can

transform yourself into a better and stronger triathlete come the start of the summer in September.

Triathlon Plus SA has a great website and facebook page to keep you updated on the latest happenings, event schedules and training programmes, so log on often and we’ll try our very best to keep you motivated through the cold and darkness! Yours in tri Glen

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

Finisherpix, Star Production

International, James Mitchell, Marathon

Photos, George Burns/Getty, Jaimi

Chisholm/ITU Media, Ironman, Michael

Dannenberg www.foodimaging.co.uk,

Greg Beadle, Getty Images, ITU, DELLY

CARR ITU, Rich Cruse, Joseph Branston,

Bryn Lennon/Getty, Tim de Waele,

James Lampard, Corbis, Getty, Image

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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.

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 37 / MAY 2013

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 in

2012 and has also won

TriStar111 Milton Keynes

SHARON LAWS Professional cyclist Laws won

the British Time Trial

Championship in 2008 and the

British Road Race

Championships in 2012.

She also competed at the

Beijing Olympics

EMMA DEAKIN Emma Deakin works for the

English Institute of Sport (EIS)

as a lead physiotherapist with

the Podium, Development and

Academy British Triathlon

squads including athletes

such as the Brownlees

STEVE TREW A 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.

Also the reigning British

age-group duathlon champion,

he is currently training in

Stellenbosch, South Africa

TOM BALLARD Our senior writer Tom has a

love of all things triathlon. This

year he’s looking forward to

returning to Ironman 70.3 UK

and dragging himself up the

mountains in the Alpe d’Huez

triathlon long course

KATE PERCY The expert behind ‘7 Ways to

Avoid Hidden Calories’ (page

94), Percy is an accomplished

cook, marathon runner, cyclist

and swimmer. She is also an

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ContentsISSUE 37 / MAY 2013

AVOIDING EMPTY CALORIESA SEVEN-STEP GUIDE ON HOW TO AVOID CALORIES THAT HAVE NO NUTRITIONAL BENEFIT WHATSOEVER

SPORTS MASSAGETHE INS AND OUTS OF SPORTS MASSAGE AND WHEN IT CAN HELP YOU TO TRAIN AND RECOVER MORE EFFECTIVELY

56

59

66EVERY MONTH

12 THIS IS YOUR WORLD Europe’s most popular tri training spots also offer great racing

40 RACE REPORTS The latest review of some of the biggest races

66 BRAND NEW KIT Check out all the latest gear on the market

74 RACE LISTINGS Plan the end of your year with our guide to what’s on

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

77 COMEBACK TALES The past 12 months have been pretty good for Rich Allen but 2013 should be even better

78 TREW STORIES This month Steve Trew laments about his one true love and the rollercoaster ride it can be

TRAINING ZONE

66 YOUR QUESTIONS ANSWERED BY OUR EXPERTSReturning to training while recovering from chronic fatigue syndrome and how hill training sessions are a great way to trainDR TAMSIN LEWIS AND GARTH FOX

ON THE COVER

28 FUEL / REFUEL Kidney bean and hummus wrap with cucumber salad

32 LIVE LIKE A PRO Training alone is hard work, but becoming a better triathlete is a full-time job

39 WE’RE INSPIRED BY Inspirational ‘Supa Piet’ takes to the road in the quest for a world-first

50 TRACK SPEED Training on the track over winter can transform your off-season miles into serious speed come spring PHIL MOSLEY

53 SWIM STROKE AND LENGTH Yes, swim speed is about technique – but there’s more to it than that PHIL MOSLEY

54 TIPS FROM A CHAMPION Five training and racing ideas that have helped make a true champion SHARON LAWS

56 AVOIDING EMPTY CALORIES A seven-step guide on how to avoid calories that have no nutritional benefit whatsoever KATE PERCY

59 SPORTS MASSAGE The ins and outs of sports massage and when it can help you to train and recover more effectively EMMA DEAKIN

60 RACE AN OLYMPIC DISTANCE IN 12 WEEKS The first half of our 24-week plan for your first Olympic-distance race SPENCER SMITH

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

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MAY 2013 11

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EUROPE’S MOST POPULAR TRI TRAINING SPOTS ALSO OFFER GREAT RACING

12 MAY 2013

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MAY 2013 13

IRONMAN 70.3 MALLORCA, 11 MAYAS WE went to press, several people we know were out in Mallorca getting in some warm-weather miles while we shivered. It’s not hard to see why this Balearic island is such a popular training destination with triathletes: pale sandy beaches, quiet roads with just enough mountain to make them interesting and a climate that’s pleasantly sunny rather than scorching. The Ironman 70.3 here makes the most of what the island has to offer and attracts big names too – last year Michael Raelert and Emma-Kate Lidbury took the top spots. It’s sold out for this year, but you can get ready for 2014 with some top-notch training camps. ironmanmallorca.com

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TRISTAR 111 LYON, 30 JUNE FRANCE IS such a popular training ground that it’s hard to narrow down a race wishlist. The relatively new TriStar Lyon, first run in 2011, takes the unique TriStar 1km/100km/10km format right to the heart of the country and gives Francophiles a taste of what the nation has to offer for touring triathletes. It takes in everything, from the swim in La Confluence, a slick residential area, through the historic city, out into the countryside and up onto rough rural climbs – though it might be the bumpy descents that take more out of you.star-events.cc

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ANDALUCIA DESAFÍO DOÑANA TRIATHLON, 17 SEPTEMBERIF YOU’RE tired of shaking your head in exasperation every time you’re asked, “So which order do you do them in…?”, at least this race will allow you to give a different answer. The epic event – once part of the TriStar family (pictured) – begins with a 169km draft-legal bike ride, followed by a 1km swim across the mouth of a river and 30km run. Though Spain is no stranger to training triathletes, the variety of landscape and uniqueness of this course should surprise even the regular visitor. It’s an end-to-end route and the final section is the perhaps most rewarding, taking competitors along the spectacular sands of the protected Doñana National Park which gives the race its name.desafiodonana.com

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16 MAY 2013

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ELBAMAN, 29 SEPTEMBERANOTHER CYCLIST’S paradise, Italy rewards those with the legs for the climbs and the stomach for the descents, especially in its coastal regions. There’s no Ironman-branded event here to put your summer training to use but there is a proud history of long-distance racing on the small island of Elba, 20km off the coast of Tuscany. It’s a race for anyone looking to use up a bit of late-season fitness or enjoy a fantastic welcome, scenery and food; if you’re looking for a long-distance PB you might want to head elsewhere. After a two-lap sea swim the race’s biggest challenge begins: the three-lap, 180km bike loop with more than 2,500m of climbing, breathtaking views and heart-stopping descents. elbaman.it

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MAY 2013 17

IRONMAN SWITZERLAND, 28 JULYTHE BIKE course at Ironman Switzerland, which is based around Zurich, includes two scarily named climbs: The Beast and Heartbreak Hill. But if you’ve been lucky enough to train in central Europe, you’ll know that – actual mountains aside – continental climbs are often kinder on the legs. The roads here are smooth, the inclines pretty gradual, and the descents long, swooping and rewarding. If you’ve never trained in Switzerland, this race might tempt you to in future. Lake Zurich’s clear water, the laid-back pavement cafes lining the route and all the post-race relaxation a cosmopolitan capital can offer top off the holiday vibe.ironmanzurich.com

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