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SECRETS TO SUCCESSHEAR HOW THE GREATS GOT TO WHERE THEY ARE
MENTAL MUSCLEMASTER YOUR MIND, MASTER YOUR RACE
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MIND FRAME BE THE BESTTRIUMPH
ALL THE BEST GEAR 2012 HAS TO OFFER
12 WEEK PLAN FOR
OLYMPIC DISTANCE
FOR GEAR NO.1
NEW GEAR PREVIEW
PLUS THE ESSENTIAL TRI KIT
Q&A WITH THE BROWNLEES HOW TO FIGHT POST IRONMAN BLUES su
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FEBRUARY 2012 5
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FEBRUARY 2012 7
WelcomeISSUE 22 / FEBRUARY 2012
Subscribe todaySEE PAGE58
SECRETS TO SUCCESSHEAR HOW THE GREATS GOT TO WHERE THEY ARE
MENTAL MUSCLEMASTER YOUR MIND, MASTER YOUR RACE
February 2012 R32.95
ISS
UE
: JA
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SA
R32
.95
(inc
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MOVE GO GET THE STEP AHEAD FOCUS THE RIGHT
MIND FRAME BE THE BESTTRIUMPH
ALL THE BEST GEAR 2012 HAS TO OFFER
12 WEEK PLAN FOR
OLYMPIC DISTANCE
FOR GEAR NO.1
NEW GEAR PREVIEW
PLUS THE ESSENTIAL TRI KIT
Q&A WITH THE BROWNLEES HOW TO FIGHT POST IRONMAN BLUES
ON THE COVER Kris Gemmell, ITU Auckland World Cup Winner
Photography www.triathlon.org
12 FEBRUARY 2012 FEBRUARY 2012 13
PRESENTS
THIS IS YOURWORLD
THE THREE SPORTS WERE A MINOR CONCERN COMPARED TO THE WEATHER EXPERIENCED DURING THESE RACES.
FEBRUARY 2012 13
EXTREME CONDITIONS
NORSEMAN TRIATHLON NORWAY 2011IT MAY not have the sex appeal of a Hawaii Ironman,
but when a race bills itself, “Xtreme Triathlon,” what
more needs to be said?
The 2011 edition not only looked gruelling in
terms of the weather conditions, but as the
race manual so bluntly points out – “during the
Norseman, you will probably be cold!” Couple that
with the Xtreme terrain, and you have one hell of a
race to get yourself through. Even the 2011 winner,
Tim DeBoom (Ironman World Champion 2001 /2)
looked fearful as to what he had let himself in for, as
the rain was lashing down, prior to the start. What a
way to start an 11-hour day. Xtreme is certainly one
way of describing it!
12 FEBRUARY 2012
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Endure The ExtremeMeet the triathletes who take it to
the next level PAGE 12
38 FEBRUARY 2012 FEBRUARY 2012 39
NEW GEAR
PREVIEW 2012
Every year the casinos of Las Vegas see an influx of the hottest multi-sport
GEAR at the Interbike show. We trawled the aisles for the fastest bikes and
newest upgrades to fill your 2012 wishlist
Words Guy Kesteven Photos Russell Burton
I
FEBRUARY 2012 111110 FEBRUARY 2012
The Latest GearTake yourself to the next level with the latest gear
PAGE 38
50 FEBRUARY 2012 FEBRUARY 2012 51
WE’RE INSPIRED BY
SEPTEMBER 2011 51
GARETH LAWRENCE BATTLES HIS BODY TO KEEP ON COMPETING
I’VE WRITTEN many stories about my sporting career. Most are only intended for my own eyes, for motivation and memories. Towards the end of 2000, I decided on a second attempt at a sub-6 hour
Comrades. It was my goal in 1998, and it ended with two weeks in hospital due to kidney failure and a number of missed university exams that had serious implications on my graduation. The kidney failure was due to having had a stomach bug for 2 weeks before the race, which I had been too scared to medicate due to possible drug test implications. However, my goal was realistic - I was running extremely well. My training got as far as the end of March, when I was diagnosed with an ankle stress fracture. My doctor’s advice in order to maintain fitness was to hit the pool and swim. Never having “swum” before, I started my swim training with a 1x2000m session daily. I enjoyed it and joined a training group. I also thought that spinning would be good training. I soon discovered that my swimming was reasonable, cycling not bad, and did my first sprint triathlon in late 2001. I ended up second despite some pretty experienced triathletes participating.
The next year, I did one triathlon before attempting the South African long distance triathlon champs held in Vanderbijlpark. It went well despite my inexperience and I ended up 6th overall. I was chosen for the South African team to compete at World Champs in Nice in September. This
resulted in some serious training over the winter, and I decided to do some bike races before I went. During the last event before flying out, I crashed and broke my hip and elbow. I was fortunately able to travel to Nice and witness what might have been me competing on the world stage. What was encouraging was the announcement that the next year’s World Champs would be held in Ibiza, and I decided that I had to be there. As soon as I returned home, I returned to training on my indoor trainer despite the fact that I still wore a cast on my arm. As soon as that was removed, I returned to the pool. I trained hard for the qualifying event that was held in February over half Ironman distance. I was feeling good at the start and doing pretty well on the swim. As I neared the turnaround point, I had a head-on-head collision with a fellow competitor who had rounded the buoy ahead of me. I think that both of us were slightly concussed, as my race ended shortly after leaving the water, as did his. The end of the Ibiza dream! What next?
I decided to go back to the Comrades. Due to the late decision, I decided to train hard and see what happened. Training went well and I was planning a run under 6h30. Race day and my calf muscles decided to cause endless pain for me despite having run well up to about 30km. I hung on bravely and finished an hour slower than planned. It was time to figure out what was going on. I took a few months off and started running again, only to start having regular calf muscle and Achilles
tendonitis problems. I tackled these issues the way that an experienced endurance athlete should: rest, ice, compression, elevation, drugs, physiotherapy, doctor’s advice, biokineticist advice and exercise program, different doctors, different physiotherapist, orthotics, different shoes, more rest, more drugs, kinesiology, blood platelet replacement, MRIs… This lasted from 2003 until 2010, when I was advised to go see a foot specialist. He took one look at my MRIs and immediately saw the problem: a heel spur that was rubbing on my Achilles tendon. The solution was an Achilles tendon operation, which meant no running for the next 6-9 months. Eight months after the operation, I went for my first run - what a wonderful feeling! No tendonitis pain and the possibility of training without worrying about injury.
After a month of running, a colleague started talking about the half Ironman that was 5 months away. This would be a realistic first goal and through the multi-disciplinary training, I would be able to train hard without overdoing it on the Achilles. I thought it important to do a “practice” triathlon to reawaken my skills. I chose the Vanderbijlpark Olympic distance event. Training went well, and I woke up all excited on the 16th to head to Vanderbijlpark for the race. Things did not look good; it hadn’t stopped raining for the previous 24 hours. To my dismay, the bike leg was cancelled for safety reasons. We did get to swim in the Vaal River in flood and do the run leg. Things went very well
THE LONG ROAD TO RECOVERY
JANUARY 2012 51
despite the panic of my first open water swim in years, my run was fantastic and I ended in 5th place overall. It was the first prize money I had ever won for placing in a race, and I felt on top of the world. The last kilometre of the run was done with a tear or two, knowing what I had been through over the past years to get there. I went out to celebrate on arriving back in Johannesburg and things couldn’t have been better.
The next day, my other Achilles tendon was a bit sore, so I decided to rest it. However, two days later it was clear that I had serious Achilles inflammation. I made an appointment with my surgeon and waited out the inevitable news. It wasn’t good and the Achilles did not recover in time for the half Ironman. I had the second operation in February 2011 and started waiting for the six months to be over before I could run again. I’ve been doing some serious swimming and cycling in the meantime and started running again in August.
My dream is to compete in Kona; it has been since I first heard of the Hawaii Ironman, but when is that going to happen? It depends on what my body allows me to do in the future! My motto in my sporting career has always been “go big or go home”, so I will continue to do everything I possibly can to reach the goals that I set for myself, however tough they may be.
SHARE YOUR STORY Do you have a story that can inspire fellow Triathlon Plus
readers? Then don’t be shy – get in touch at
[email protected] and share it with us.
You could end up being featured on these pages.
GARETH LAWRENCE
Eight months after the operation, I went for my first run - what a wonderful feeling!
This resulted in some serious training over the winter
Get InspiredRead about Gareth Lawrence and his ongoing battle to compete
PAGE 50
Don’t miss this month
WOW! 70.3 weekend was huge down in Buffalo City – I’m sure that those of you new to the sport would agree. Jodie Swallow and Marino Vanhoenacker put in some sterling performances to pretty much dominate the race from start to
finish. We had Jodie (and her other half James Cunnama) as our special guests at the hugely successful Triathlon Plus SA Pasta Party on the Friday night before the race and she was as cool as a cucumber. No stress or emotion, just enjoying the evening and answering some questions for the audience that came to eat, drink and be merry. Thanks Jodie and James for your time, it was very appreciated by us here at Triathlon Plus and by the athletes who attended. A VERY BIG thank you to our advertisers that contributed to the goodie bag. I’m sure that those of you who got one were most impressed with the content. We handed out close to 1000 of those goodie bags along with a FREE hot-off-the-press Triathlon Plus SA at the pasta party and through the Kat Leisure Hotel Group and their various hotels that are based in East London. Thanks to Liam from Kat Leisure – we formed a winning combination. I know that the guests were pretty impressed to find their “presents” upon check-in and at the pasta parties. For the rest of you that raced - and there were hundreds of novices - well done for finishing. The Buffalo City course is pretty brutal. Just look at the winning times and compare those to some of the other winning times on courses around the world and you will see why this race is rated as difficult by anyone’s standards. Now for the big one in April. However, the triathlon scene does not die down after 70.3. We have the Half Ironman Prestige event in Vanderbijlpark, which doubles as the SA Ultra Triathlon Champs in mid-February. A very flat course, super fast and well organised by the Spectrum Sport crew. That’s one you really want to do, especially after 70.3. Don’t let all that fitness and months of training go to waste! Come and test yourself on a fast course and see how much faster you can go.
We then have the Midlands Ultra, which is also a Half Ironman taking place at Midmar Dam in early March. A fantastic venue and a great race for those that need a final tune-up race
heading into the IMSA event at the end of April. Squeezed between all of these long events, we have the SA Sprint Triathlon Champs taking place in Cape Town in February and then the SA Olympic Distance Triathlon Champs scheduled for PE in March. Busy times for you guys and girls and certainly no shortage of races in the coming weeks. Triathlon is on the up and growing all the time; the expo and the 3000 competitors at 70.3 were a clear indication that triathlon is very much a part of the A-level sports tier in South Africa at the moment. We even had ex-Springbok Ollie Le Roux donning his wetsuit to take on a Half Ironman.
This shows us that our sport has a special appeal to all and sundry. Well done again to the 70.3 finishers, the red carpet
awaits you in April for the double!
Best in Tri, Glen
Glen Gore editor
glen@triathlonplussa co.za
Get in touch...twitter.com/TriathlonPlusSA orfacebook.com/TriathlonPlusSA
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the guests were pretty impruests were pretty imprFor the rest of you that racee rest of you that race
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es for you guys and girls andyou guys and girls ands. Triathlon is on the up andhlon is on the up and
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Best in Tri,Best in Tri,GlenGlen
Gle
8 FEBRUARY 2012
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Editorial Editor Glen Gore
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 www.triathlon.org,Kai-Otto
Melau/NXTRI, Getty Images, ITU/Frank
Wechsel, Nigel Farrow, Action Photo, Steve
Yelseth, Bob Kupbens, Paul Phillips, Kerry
Yndestad, Competitive Image, Duncan
Newbury, Tim De Waele, Corbis, Dave Caudery,
Joby Sessions, Michael Dannenberg www.
foodimaging.co.uk, Russell Burton, Steve
Yelseth, Chris Hitchcock, Craig Muller, Tom
Ballard, James Lampard, Abby Ray, Janos
Schmidt.
Cover Photo www.triathlon.org
Meet the South African team: Creative Director Bianca Schmitz
Art Editor Shane Hardie
Copy Editor Alexandra Massey
Social Media Neville Tietz
Subscriptions Geraldine Stone
AdvertisingGlen Gore +27 74 187 7140
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Subscribe online at
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Printed in SA by The Fire Tree Design
Company under license with
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Distribution through RNA distributors
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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
TXEMA GARCIA Our professional consultant
chef from Bilbao in Spain has
been cooking for almost 20
years and is a keen sportsman.
Txema has worked in Spain,
France, Mexico and the UK and
also teaches cookery to kids
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
SPENCER SMITH British triathlon legend
Spencer has won two world
titles, two European
championships and two
Ironmans. He’s also been a pro
cyclist and now lives and
works in Florida as a tri coach
PHIL MOSLEY Our coaching editor is a
triathlon coach, sports
scientist and pro triathlete.
This month he’s ditching his
running and cycling training in
favour of multiple pool
sessions to boost his swim
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. This month he’s going
to supercharge your swim
GUY KESTEVEN Bike guru Guy has tested
thousands of bikes for us and
our sister magazine Cycling
Plus. His in-depth testing
methods are both loved and
feared by bike manufacturers
all over the world
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 22 /FEBRUARY 2012
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FEBRUARY 2012 9
10 FEBRUARY 2012
ContentsISSUE 22 / FEBRUARY 2012
THE LONG ROAD TO RECOVERYGARETH LAWRENCE BATTLES HIS BODY TO KEEP ON COMPETING
JUST DO ITSTEP UP TO OLYMPIC DISTANCE THIS YEAR
50
62
7827 GRAVES EXPECTATIONS Phil Graves gets his feathers in a flutter as he talks about twitter and sponsors
52 RACE REPORTS Including Suncoast Multisport Series Olympic Distance Triathlon
58 SUBSCRIBE AND LOOK COOL Never miss an issue, save money and get yourself some free gear from Falke and
Biogen
86 RACE LISTINGS Plan the end of your year with our guide to what’s on
89 COMEBACK TALES Rich Allen wonders if training in extreme conditions makes you stronger
90 TREW STORIES Coach Steve Trew wonders why you would do triathlon if you don’t really ‘do’
triathlon
TRAINING ADVICE
62 JUST DO IT The world champion Brownlee brothers on why you should step up to Olympic Distance this year
GEAR
78 BRAND NEW KIT All the latest kit reviewed including Look’s Revolutionary Keo Blade
ON THE COVER
24 BODY SCIENCE Four ways to combat Post Ironman Blues
38 NEW GEAR PRIEVIEW We trawled the aisles for the fastest bikes and newest upgrades to fill your 2012 wishlist
64 SECRETS OF SUCCESS Hear what the Pro racers have to say
66 TRAINING PLANGet yourself ready for Olympic Distance within 12 weeks
72 MENTAL MUSCLE Train your mind for peak performance so you can smash your weaker-willed opposition come race day
74 THE ESSENTIAL TRI KIT Guarantee a great Olympic Distance debut with the perfect Kit
76 Q&A WITH THE BROWNLEES Hear what the Brownlee brothers have to say
EVERY MONTH
12 THIS IS YOUR WORLD Extreme weather racing
22 UP TO SPEED News, reviews and tips including a first look at Garmin’s forerunner 910XT
BRAND NEW KITGET THE LOWDOWN ON THE HOTTEST GEAR TO HIT THE SHOPS, INCLUDING THIS MAVIC BIKE JACKET
subs
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GSr year with our guide toh our guide
ACK TALESACK TALESonders if training in extreme onders if training in extrem
makes you strongermakes you stro
REW STORIESREW STORIESSteve Trew wonders why yoSteve Trew wonders why yo
ld do triathlon if you don’t reatriathlon if you don’t rea
athlon
riAINING ADVICE
622 JUST DO IT JUST DO IT22The world champion BThe world champion Bon why you should ston why you should stDistance this yearDistance this year
sc
GEAR
78 78 BRANBRANAll the latAll the laLook’s RLook’s R
cding a first rst 910XTT
BRAND NEW KBRAND NEWGET THE LOWDT THE LOWDSHOPS, INCLUSHOPS, INCLU
FEBRUARY 2012 11
THE 8 PILLARSWARREN WILKINSON BREAKS IT DOWN & WONDERS WHY IT TOOK HIM SO LONG
RACE REPORTSIncluding Suncoast Multisport Series Olympic Distance Triathlon
48 52
38WHAT DOES 2012 OFFER CHECK OUT ALL THE LATEST ITEMS ON THE MARKET THAT 2012 HAS IN STORE FOR YOU
Subscribe
and get free
goodies from
Falke and
Biogen
SEE PAGE 58su
bsc
RSRSAKS IT DOAKS IT DO
88
DOES 2012 OES 2012 OHE LATEST ITEMS ON THE MST ITEMS ON THE M
RE FOR YOUR YOU
12 FEBRUARY 2012
PRESENTS
THIS IS YOURWORLD
THE THREE SPORTS WERE A MINOR CONCERN COMPARED TO THE WEATHER EXPERIENCED DURING THESE RACES.
NORSEMAN TRIATHLON NORWAY 2011IT MAY not have the sex appeal of a Hawaii Ironman,
but when a race bills itself, “Xtreme Triathlon,” what
more needs to be said?
The 2011 edition not only looked gruelling in
terms of the weather conditions, but as the
race manual so bluntly points out – “during the
Norseman, you will probably be cold!” Couple that
with the Xtreme terrain, and you have one hell of a
race to get yourself through. Even the 2011 winner,
Tim DeBoom (Ironman World Champion 2001 /2)
looked fearful as to what he had let himself in for, as
the rain was lashing down prior to the start. What a
way to start an 11-hour day. Xtreme is certainly one
way of describing it!
12 FEBRUARY 2012
Wor
ds S
penc
er S
mith
; Ste
ve T
rew
Pho
to K
ai-O
tto
Mel
au/N
XTRI
RN PARTHESERA
FEBRUARY 2012 13FEBRUARY 2012 13
EXTREME CONDITIONS
14 FEBRUARY 2012
THIS IS YOUR WORLD
Pho
to G
etty
Imag
es
14 FEBRUARY 2012
IRONMAN WORLD CHAMPIONSHIPS HAWAII 1998THE KAILUA Pier race morning was buzzing with
excitement and the tension was electrifying. This
is, after all, one of the greatest races in the sport of
triathlon. Some may even say, “The Greatest.”
If you looked at the water in Kailua Bay that
morning it looked calm, almost too tranquil in fact.
There was trouble looming on the horizon though.
The sky went from a beautiful baby blue to almost
velvet red in the space of an hour.
The old adage, if it seems too good to be true, it
probably is, could never have been more relevant.
By the time the first racers had exited the water the
wind was howling, so much so that reports said
that getting a helicopter off the ground was near-on
impossible. Not only had the wind awoken in a very
restless mood but the temperatures were soaring –
the perfect storm had certainly arrived. ssssusub
w
ubscscAII 1998
rning was buzzing with
e tension was electrifying. Thi
f the greatest races in the sp
e may even say, “The Greatest
at the water in Kailua Bay th
calm, almost too tranqu
e looming on the horiz
om a beautiful baby blu
e space of an hour.
dage, if it seems too go
s, could never have bee
me the first racers had
as howling, so much s
getting a helicopter off t
possible. Not only ha
stless mood but the te
e perfect storm had c
FEBRUARY 2012 15
Pho
to IT
U/ F
rank
Wec
hsel
FEBRUARY 2012 15
ITU TRIATHLON WORLD CHAMPIONSHIP GRAND FINAL VANCOUVER 2008FOR THE Welsh girl born in Scotland, it was a
dream come true! After months of battling both
injuries and sports politics, Helen Tucker (now
Jenkins) stood on the beach in cold, wet miserable
conditions that had the majority of the starting line-
up desperately wishing that they were still tucked
up nice and warm in their hotels.
The water was so cold that age-group swim
waves had been shortened, the air temperature
at 11°C biting into the barely clad bodies of the
athletes. But the bottom line is, “you’ve gotta be in
it to win it”, and Helen Tucker was most certainly in
it to win it.
Coming out of the water in the leading pack and
establishing herself in the bike breakaway with just
six athletes, Helen broke away at the end of the first
bike lap and by T2 she had a two-minute lead. Helen
left it to the last 150 metres before striking hard to
pull away from the other leaders and won by just
four seconds.
EXTREME CONDITIONS
ssssubs
crib
e no
w
ubscbscAL
was a
battling both
Tucker (now
ach in cold, wet miserable
majority of the starting line-
ng that they were still tucked
eir hotels.
that age-group swim
ned, the air temperatur
barely clad bodies of th
tom line is, “you’ve got
len Tucker was most ce
f the water in the leadi
herself in the bike brea
, Helen broke away at
nd by T2 she had a tw
he last 150 metres be
y from the other lead
nds.