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GOLDEN RULES

PLUS FIX YOUR SWIM IN 8 WEEKS

THE TRUTH ABOUT CARBS IMA PAARMINS RECIPE TO FUEL YOUR BODY

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THE FIRST RACE DISCIPLINE IS MANY PEOPLE’S NIGHTMARE. HERE’S HOW TO TURN IT INTO A DREAM SWIM.

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WelcomeISSUE 27 / JULY 2012

Subscribe todaySEE PAGE42

YOUR BEST SWIM EVER

July 2012 R36.95

ISS

UE

: JU

LY R

SA

R36

.95

(inc

vat)

THE SAME SIMPLE PRINCIPLES OF TRAINING APPLY TO ALL TRIATHLETES

FOR GEAR NO.1

GOLDEN RULES

PLUS FIX YOUR SWIM IN 8 WEEKS

THE TRUTH ABOUT CARBS IMA PAARMINS RECIPE TO FUEL YOUR BODY

SWIM WAYS TO SWIM FURTHER BIKE CHEAP WAYS

TO SPEED UPRUN THROUGH ANY INJURYRUN

FOR WINTERTRAINING

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THE FIRST RACE DISCIPLINE IS MANY PEOPLE’S NIGHTMARE. HERE’S HOW TO TURN IT INTO A DREAM SWIM.

ON THE COVER Raynard TissinkPhotography Jacob Bliss

12 JULY 2012 JULY 2012 13JULY 2012 13

GREAT SWIMS

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THIS IS YOUR WORLD

PRESENTS

THIS IS YOURWORLDIT’S TIME TO STOP STARING AT SWIMMING POOL TILES AND GET OUTSIDE. HERE ARE FIVE OF THE BEST OUTDOOR SWIMS

ALSTER, HAMBURGA REGULAR on the ITU circuit, venue of the 2007 ITU Triathlon World Championships and host to a massively popular age-group event, Hamburg is well worth a visit. The swim takes place in the Alster, a tributary of the Elbe, but dammed to create two artificial lakes in the city centre. In winter, the Alster has been known to freeze so hard vehicles can drive over it. By summer, swimmers should expect temperatures in the high teens. The water is fresh but can be murky. If you have a chance to look, the Binnen-Alster (the smaller, inner Alster used for the swim) is surrounded by luxury shops while the larger Aussen-Alster, which you’ll see on the run, is bordered by landscaped parkland and overlooked by grand houses, offices and consulate buildings. ITU Dextro Energy Triathlon Hamburg 21-22 July 2012 hamburg-triathlon.org

This is Your WorldIt’s time to stop staring at swimming

pool tiles and get outside. Here are

five of the best outdoor swims

PAGE 12

32 JULY 2012

Jonathan Brownlee (pictured) and his brother Alistair train at different

paces all year round to maintain adaptability

W E’D ALL LOVE to ‘do a Brownlee’ and lead a race from start to finish; or put in a gutsy break on

the bike and still pull off a winning sprint on the run like Helen Jenkins. Genetics and the life choices you’ve already made might have ruled you out of the medals this August, but following the same guiding principles as these top triathletes will bring you close to your own personal goals.

So what are their secrets? Is it a special diet that we should all be following? A superhuman training session we can never hope to emulate? You’ll be pleased to hear that it’s neither of those things. When Triathlon Plus teamed up with Gatorade at this year’s Triathlon Show to bring together Jack Maitland, coach to Alistair and Jonathan Brownlee; Marc Jenkins, coach to Helen Jenkins; and award-winning age-group coach Simon Ward, they agreed that there are some basic training truths that all triathletes need to know.

rules of training

1BE CONSISTENT JACK MAITLAND If you’ve got a training session planned that’s part of your programme, and

something comes up that makes it difficult to do it, you still make the best possible effort to do that session or something close to it. You don’t let environmental things or other factors get in the way. It’s important to get something done; occasionally you have to let things go but that’s your general principle.

SIMON WARD From an age-group perspective – unless you’re lucky enough to have retired, or won the Lottery and you can train full time – the principle Jack’s talking about is: you have a meeting that’s overrun. You’d planned an hour’s run. You think, ‘I can’t do an hour now so I’m not going to bother doing anything.’ Big mistake. Just do a 20-minute run instead. You can warm up for five minutes, run a bit harder for 10 minutes, cool down for five minutes. It’s not an hour, but it’s better than nothing.

2PLAN TO PEAK MARC JENKINS Helen’s 2012 season is aimed at 4 August (the women’s Olympic triathlon

event). Everything on the way to that is just a stepping stone. It’s difficult to have lots of peaks in a year, so we’re fortunate that we’ve only got to plan for one. That’s the great position our athletes are currently in; they’ve hit the targets they need to so they can just aim for 4 August and if they lose every race on the way to that, it doesn’t matter.

JM The men’s Olympic triathlon event is on 7 August. The good thing for us is that for the last two years, the London race has happened at about the same time, and we know that what we did last year worked.

SW The important thing about that is we know the date and we know the terrain of the race. We’ve also got a good idea of the climatic conditions. These are all things we can incorporate into our training.

or our VO2 max sessions, but maybe increase the speed at a later date, so as you adapt and you’re able to tolerate more overload, the fitter you get.

JM I would agree with Marc. We do a lot of sessions, particularly in the pool, where we actually go through all the paces. I ask the athletes to swim 100m in 1:20, 1:15, 1:10 and 1:05, and see if they can actually do that without looking at the clock, feel their different paces and hold good technique at different paces. As we go through the year, I change the emphasis between the different paces, but they’re all swum all year.

SW We have a physio clinic at work and there are spikes in certain injuries at certain times of year. For endurance athletes it’s September to October, when they bump up the mileage, and get overuse injuries. In spring when they start going to the track and adding the interval work, they start running faster when they’ve not done it over winter, they get a different type of injury. Perhaps if there was an element of these different types of training all year round, those injury profiles wouldn’t be quite so dramatic.

5GO FOR LOW-HANGING FRUIT SW In your training there are things that you could do that

will cost nothing other than a few minutes’ effort, yet people ignore those and are looking for the gadget or piece of equipment that’s going to cost them thousands to help them improve. So what simple things can we try to incorporate into our training that cost nothing more than a bit of effort?

MJ For us, it comes down to injury prevention. Helen can have the best bike in the world, but she’s not going anywhere if

she’s not injury free. You need to get a programme set up by someone who knows what they’re talking about initially, but every Monday and Friday Helen spends an hour-and-a-half doing her strength and conditioning. You can do that on your own, if you get a good

programme from someone.

You have probably got a series of races you want to do, and if it’s difficult for the elite guys to peak more than twice a year, then for those of us who are mortal, it’s even more difficult. You should be thinking about one race in the year where you want to put out your best performance. Do your research and then gear your training around that. If you’re doing Ironman Lanzarote, it’s hilly and hot, so there’s no point training in cold, calm conditions. It doesn’t mean you can’t do other races, but look to learn things from those, not necessarily to beat your mates.

3TRAIN WITH GRADUAL OVERLOAD JM If you’re training consistently then you are

keeping a good base of fitness all the time, but you need to be overloading to get an adaptation to get better. That could be increasing your volume sometimes; it could be about increasing your intensity and pace of the repetitions. The body’s very good at adapting if the stimulus is gradually increased. If you greatly increase the stimulus, then the body can’t cope with that and it’ll break down. It’s much better to have [the gradual increase] there all the time rather than suddenly deciding, ‘I haven’t picked up my running recently, I’ve got to run well in this race, I’m going to bang on another 20% in training for the next month.’ That’s asking for trouble.

MJ Our swim approach is quite brutal, so we’re aiming for a breakthrough in every single session. The main key is the running, so that’s the session we try and progress every week. Then we progress the long run a little bit and then the turbo sessions, which we also try and nudge every 10 days as well.

4TRAIN ALL ASPECTS, ALL YEAR ROUND SW In terms of

physiology – anaerobic threshold, base endurance, strength, VO2 max – make sure that during the year and on a regular basis, you’re targeting all aspects. If people are racing long, they sometimes forget about high intensity stuff and get into a slow steady plod, and guys that are racing shorter distances think because they’re racing at that level they need to go at that pace all the time.

MJ Our training will stay the same – we’ll still do our threshold

becaause veel

“WE’VE ONLY GOT TO PLAN FOR ONE PEAK AND THAT’S

ALL THAT MATTERS”MARC JENKINS

Golden Rules of TrainingThe same simple principles of training apply to all triathletes, from the Olympic hopeful to the new age-grouper

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The challenge of swimming in open water is, for many triathletes, one of the things that brought them to the sport in the first place. But a bad first experience can leave you wishing the swim away as you stand on the start pontoon.

New and improving triathletes might not reach a stage where they’re leading into first transition, but they can re-assess how they approach the swim to make it a more enjoyable experience. That’s the first step to training more in open water and, over time, getting faster so that you can stick with the pack and feel you’ve given the first discipline your best shot. We’ve spoken to four experts who all love the open water to show you how to have your best swim ever this season.

THE FIRST RACE DISCIPLINE IS MANY PEOPLE’S NIGHTMARE. HERE’S HOW TO TURN IT INTO A DREAM SWIM

JULY 2012 3736 JULY 2012

SWIM

Your Best Swim EverTurn the swim into your best event

PAGE 36

Don’t miss this month

Winter Greetings! We are well and truly in the middle of winter now! Training does get

harder and the commitment tends to wane; that is natural for a triathlete. However, I encourage you to use this time to try something different in terms of your training and racing approach. Do some trail runs, mountain biking, indoor brick sessions etc; you are only limited by imagination as to all the new dimensions you can potentially add to your triathlon routine. Now is the right time to also test out some new equipment and try different bike set-up positions before the season starts up. If you cannot afford new equipment (join the club), maybe tweak what you have and get its full use out of it. If you really want to race and test yourself during the month of July, why not travel down to Durban for the McCarthy Toyota Multisport Series? It’s not too often that you get to run around in your tank top and tights in the middle of winter. The 2012 Olympics are almost upon us and South Africa has three representatives on the start line this year: Gillian Sanders, Kate Roberts and Richard Murray. Not to be outdone, Chris Felgate (a regular on the SA triathlon scene) will also be representing Zimbabwe. Good luck to these four athletes, who will carry the African triathlon continent on their backs. The Olympic triathlon is televised live, which makes for some exciting racing and action. I will be glued to the men’s and women’s triathlon events come London 2012.

Apart from that, train hard and keep at it. The winter freeze is almost over; four weeks of toughing it out and then we see the light, with spring and summer just around the corner.

Yours in tri, Glen

Glen Gore editor

glen@triathlonplussa co.za

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

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8 JULY 2012

The Fire Tree Design Company

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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 Triathlon.org/Delly Carr/ Janos

Schmidt/ ITU, Courtesy of NYC Swim.

Photographer Matt Richardson, Ryan Bow,

Corbis, Michael Dannenberg www.

foodimaging.co.uk, Jonny Harris, Nigel Farrow,

Paul Phillips / Competitive Image, FinisherPix,

www.robertsmithphotography.co.uk, James

Lampard, , Getty Images, Joby Sessions, Tonya

Allen

Cover Photo Jacob bliss

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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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. This month he’s going

to supercharge your swim

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 is racing the British Sprint

Age-Group Champs this month

SIMON GRIFFITHS Swimmer turned triathlete

and open-water racer, Griffiths

publishes H2Open magazine

(h2openmagazine.com) and

this issue he’s written about

great swims (p16) and how to

love the open water (p50)

TOM BALLARD Our staff writer Tom is a

self-confessed gear nerd with

a love of all things triathlon.

This year he’s upping the

distance and training (too)

hard for his first Ironman 70.3

event at Wimbleball in June

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

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

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 27 / JULY 2012

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JULY 2012 9

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ContentsISSUE 27 / JULY 2012

BEST SWIM EVERMAKE THE SWIM YOUR BEST EVENT

VELOCITY SPORTS LAB AN EFFECTIVE TRAINING PROGRAMME

36

64

76EVERY MONTH

12 THIS IS YOUR WORLD It’s time to stop staring at swimming pool tiles and get outside. Here are five of the best outdoor swims

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

46 RACE REPORTS Including the Ironman 70.3 Texas

76 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

85 COMEBACK TALES Rich Allen wonders whether the presence of cycling greatness is a good thing for our sport

86 TREW STORIES Like all good things in life, sponsorship doesn’t come easy, but Steve Trew has a five-step plan

TRAINING ZONE

63 BODY An insight into the hard work and diligence that make Craig Alexander an all-time great

74 EXPERT ADVICE How racing can be an essential part of training, the most efficient way to cycle and the best way to up your training hours

ON THE COVER

26 FUEL/REFUEL Fast food to fix your body

31 8 GOLDEN RULES OF TRAINING The same simple principles of training apply to all triathletes, from the Olympic hopeful to the new age-grouper

36 YOUR BEST SWIM EVER The first race discipline is many people’s nightmare. here’s how to turn it into a dream swim

54 BIKE Phil Mosley shows you how to slow down your spending without putting the brakes on your race times

57 SWIM Boredom can kill your focus on longer swim sessions. Rethinking your swim training can help you stay in the water for longer

58 RUN Whether you’re injured or you just want to boost your base running fitness, these three pain-free options could help

60 NUTRITION Analyse your sweat to keep your body hydrated, get the lowdown on food sensitivities and discover the truth about carbs

66 SWIM PLAN This eight-week plan will help you take the plunge and better your swim times

70 TRAINING PLAN Two training plans to see you through a great winter of training

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

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BRAND NEBRAND NEGET THE LT THE LSHOPSSHOPS

JULY 2012 11

UP TO SPEEDONE OF THE BIGGEST TRIATHLON CHALLENGES AWAITS

RACE REPORTSINCLUDING THE IRONMAN ASIA PACIFIC CHAMPS

18 46

31 8 GOLDEN RULES IMPROVE YOUR RACE WITH THESE 8 RULES

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THIS IS YOURWORLDIT’S TIME TO STOP STARING AT SWIMMING POOL TILES AND GET OUTSIDE. HERE ARE FIVE OF THE BEST OUTDOOR SWIMS

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JULY 2012 13JULY 2012 13

GREAT SWIMS

ALSTER, HAMBURGA REGULAR on the ITU circuit, venue of the 2007 ITU Triathlon World Championships and host to a massively popular age-group event, Hamburg is well worth a visit. The swim takes place in the Alster, a tributary of the Elbe, but dammed to create two artificial lakes in the city centre. In winter, the Alster has been known to freeze so hard vehicles can drive over it. By summer, swimmers should expect temperatures in the high teens. The water is fresh but can be murky. If you have a chance to look, the Binnen-Alster (the smaller, inner Alster used for the swim) is surrounded by luxury shops while the larger Aussen-Alster, which you’ll see on the run, is bordered by landscaped parkland and overlooked by grand houses, offices and consulate buildings. ITU Dextro Energy Triathlon Hamburg 21-22 July 2012 hamburg-triathlon.org

14 JULY 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 JULY 2012

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SANTOS BEACH TRIATHLON ( ALSO WP TRIALS )Limited to 300 athletesDATE: 04 November TIME: 09H00DISTANCES: 750m swim / 20km run or 1500m swim / 40km bike / 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

16 JULY 2012

THIS IS YOUR WORLD

16 JULY 2012

NEW YORKNEW YORK City boasts a large selection of popular, iconic swim and triathlon events that attract participants from around the globe; Olympic swimmer Keri-Anne Payne says NYC is the best location she’s ever swum in. And this summer, the World Triathlon Corporation will host the inaugural Ironman US Championship, with the 3.9km swim taking place in the Hudson River near the George Washington Bridge. The Ironman joins renowned open-water events including the 46km Manhattan Island Marathon, the 1km Brooklyn Bridge and the 1.2km Statue of Liberty swims. Additional events include the NYC Triathlon and the Stars & Stripes Aquathlon: both feature 1.5km swims. NYC’s waters – which are now cleaner than they’ve been in 110 years – are saline, tidal and can be choppy. Early season temperatures are 15-16°C but can hit 20-22°C by July.

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