Triathlon Magazine Canada - January 2019

TS
GRA !
ON DY
C CO
Cody Beals
Triathlon Canada
Athlete of the Year
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VOLUME 14 ISSUE 1 JANUARY & FEBRUARY 2019
Features ABOVE
Cody Beals
Triathlete of the Year Cameron Wurf 10 Iconic Canadian Races

BY KEVIN MACKINNON BY KEVIN MACKINNON BY HELEN POWERS
Our annual celebration of Canadian excel- An Olympic rower turned pro cyclist Why not make this the year you take on
lence sees a dramatic changing of the guard turned Ironman game-changer: in just a one or more of the epic races on tap here in
at the top. We highlight this year’s Triathlon few short years, Australia’s Cameron Wurf Canada? Helen Powers looks at these classic
Magazine Canada Triathletes of the Year along has made a huge mark on the sport, but he’s Canadian triathlons.
with Triathlon Canada’s Excellence Awards. just getting started.
56
Matt Stetson
38 52
Departments
SWIM
EDITOR Kevin Mackinnon
TRAINING kevin@triathlonmagazine.ca
Winter Workouts 20
ONLINE EDITOR Cameron Mitchell
GEAR cameron@triathlonmagazine.ca
Goggles 21
ASSOCIATE EDITOR Andre Cheuk
Swimsuits 22
WARM-UP Swim Accessories 23 NEWS EDITOR Roger Hospedales
T1 COPY EDITOR Amy Stupavsky

4 With Melanie McQuaid
BIKE PHOTO EDITOR Matt Stetson
matt.stetson@gripped.com
5 WHAT’S NEW TRAINING ART DIRECTOR Warren Wheeler
6 EDITORIAL Velodrome 101 24
layout@triathlonmagazine.ca
GEAR [Roseander Main; roseandermain.com]
8 GALLERY
Tires 25 DESIGNER Cristina Bolzon
INSIDE THE AGE GROUP MIND Aquila Crono 26
10 30 Years of Triathlon in Quebec Floor and Mini Pumps 28 PRODUCTION ARTIST Warren Hardy
WEB DEVELOPER Sean Rasmussen
TRI TIP
12 Sweat it Out Together
RUN PUBLISHER Sam Cohen
sam@gripped.com
TRAINING EDITORIAL DIRECTOR David Smart
Favourite Winter Run Workouts 30 dave@gripped.com
GEAR ADVERTISING & SALES Andre Cheuk
Saucony Kinvara 10 32 andre@gripped.com
ACCOUNT MANAGER
Joel Vosburg joel@gripped.com
TRANSITION Dan Walker dan@gripped.com
FUEL TRAINING
Make 2019 Your Best Race Season 33
CIRCULATION Elizabeth Miller
elizabeth@gripped.com
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ON THE COVER
Triathlon Magazine
Canada’s Triathlete of the
Year, Cody Beals
PHOTO BY
Matt Stetson
2 Triathlon Magazine Canada JANUARY & FEBRUARY 2019

NEVER LOOK BACK
WARM-UP T1
thletes looking to be their very best are pushing their
A limits, aiming for the edge of their potential and trying to
avoid falling short. This approach means flirting with the razor
edge of success or failure. Embracing failure as an indication
T1
WITH MELANIE MCQUAID
of current limits, rather than as an audit of ability, allows for
more positive reflection on disappointing results.
Bouncing back from a disappointing race, particularly when
the race is a key focus of the season, is challenging. The best
Season Analysis athletes in the world bounce back quickly after disappointing
races because they have a different perspective on success and
Embracing Failure failure. Reflecting on, evaluating and finally moving on from a
disappointing outcome is key to continual improvement. The
following steps help break down this process.
1 2
ABOVE SET A TIMELINE FOR REFLECTION EVALUATE WITH THE TEAM
Flats happen. Setting a deadline for post-race reflection is Evaluating a performance is a team effort. Great athletes
Don’t let the
the first step. It isn’t unusual for athletes to are accountable, but can be too harsh in blaming them-
bad luck affect
your attitude change how they feel about a race between selves for failure without considering all the factors. This
moving forward. the immediate days following the event and a limits the learning opportunity. Asking coaches, friends
week later. Time is necessary to calm emotions and family what they think contributed to the day offers a
before analyzing the performance objectively. variety of perspectives on all the variables.
Setting a timeline ensures that athletes Having an honest conversation with the team offers the
don’t stall in their reflection. Dwelling on a widest lens to view the performance and captures as much
bad performance for too long leads to a spi- information as possible. Upon analysis, there are three main
Kevin Mackinnon
ral of depression and prevents refocusing on ways a plan can break down, leading to disappointment.
the future. A time limit keeps a schedule for
reflection, but also sets a time to move on.
WARM-UP WHAT’S NEW
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EXECUTION FAILURE
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to fine-tune training and preparation, and is an impor- comfortable, the material protects
tant component for athletes and coaches to have you from the wind and repels rain
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objective discussions about improvement. Losing
impressive breathability, so you’ll
focus, not swimming well and going out harder than remain comfortable even as you
planned are all examples of execution failures. ramp up the effort. There’s a
dropped hem to keep your back
warm, while the adjustable hood
INTELLIGENT FAILURE
and specially designed cuffs with
Experimenting with an aggressive race plan that was extra wrist and hand coverage are
ultimately unsuccessful is a failed attempt at pushing perfect for when the conditions
limits. This is an intelligent failure, whereby the plan get really ugly.
was executed, but ultimately unsuccessful. This is a
positive learning opportunity. There was a loss of the Tri Course LGineer Skinsuit
race on the day, but in doing so useful information $450 The design crew at Garneau
pulled out all the stops with
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UNAVOIDABLE FAILURE fabric for the best in aerodynamics,
Unavoidable failure includes uncontrollable factors compression and breathability.
The four-way stretch compressive
that derail a performance. These types of factors are
material cuts through the wind
disappointing because avoiding something uncon- while wicking moisture away from
trollable is difficult. Determining whether a factor your body, which means you’ll not
was unavoidable or was actually an error in prepara- only go very fast on the bike, but
tion is part of the post-race discussion between the you’ll remain cool and supported
out on the run. The snug racing fit
athlete and coaching team. Separating bad luck from makes the suit feel like a second
bad preparation is important. Unexpected equipment skin, while the integrated spandex
failure is an example of bad luck. Having the wrong grip on the legs and the laser-cut
tires for the weather conditions is an example of arm holes ensure everything stays
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bad preparation. Truly unavoidable failure is less
cycling or running. The full-length
common than failure due to mistakes in preparation. zipper with inner flap means it’s
easy to pull over for a quick pit
Taking stock of all the factors contributing to stop or partially unzip the front for
the performance, evaluating with the broadest some extra ventilation on the run.
There are two floating rear pockets,
perspective and accepting insight from others too, that are easier to access when
help properly close the chapter on the event there is stuff inside – we weren’t
before moving on. kidding, the Garneau crew thought
of everything when they were
putting this suit together.
3
REFOCUS AND MOVE ON
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experience. It can chip away at con- CeramicSpeed OSPW for
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failure defines an athlete unless they give up as tuning many of the moving parts
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Pulley Wheel System is available
Adversity, setbacks and mistakes are inevi- for many types of derailleurs – this
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belief is the essential element in an athlete
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and perseverance. Properly assessing and available in either red and black
moving on from a bad race builds self-belief. (you need to look good as well as go
This is how great athletes continue to push fast, right?), which are housed in a
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their limits.
It all adds up to huge power savings,
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world champion and the 2017 ITU Cross world 30 to 60 per cent power savings over
a stock system.—KM
champion. She lives and coaches in Victoria.
TRIATHLONMAGAZINE.CA Triathlon Magazine Canada 5
COMMENTARY
WARM-UP EDITORIAL
MAKE TRIATHLON
GREAT AGAIN?
Online
Check out our website at
triathlonmagazine.ca for
training tips, recipes, race news
and updates on the Canadian
triathlon scene.
Coming up in January:
• Insight from Canadian coaches
and professional triathletes on how
WAS RECENTLY ASKED to take part in a podcast that So, are the people who are talking about
I asked: how do we make triathlon great again? I pushed
back both before and during the chat, not only because it
making triathlon great again really asking if
Ironman should become less of a dominant
to plan your 2019 season
• Looking to move up to a sprint,
Olympic, half- or full-distance
triathlon? We’ll be sharing plans,
reminds me too much of the bedlam happening south of force in the sport? That might be what they’re tips and advice on how to get
the border, but mostly because I’m not sure that our sport looking for, but I’m not sure it’s likely to become there in 2019
was ever necessarily any “greater” than it is today. a reality any time soon. The draw of Kona is • Weekly workouts from Lauren Brandon,
As we reported in our last issue of 2018, Ironman has strong in triathlon. (Cue the deep voice “feel professional long course triathlete
• News and updates from the
never done better business-wise: 2018 saw an increase in the force, Luke.”) As it should be. But maybe, world of triathlon
participation of 10 per cent globally. There were 41 full-dis- once people have got their Mdot experience,
tance events and 110 half-distance races. This year, there they can look at some of the other fantastic Follow TMC on Social Media
will be an additional seven 70.3 races, including new races races out there. The Barrelman in Niagara Facebook @TriMagCan
Instagram @triathlonmagazine
in Greece, Russia and India. Falls, the Great White North event in Stoney
Twitter @TriMagCan
So, what do folks keep looking back nostalgically at as Plain … actually, we’ve got a list of some of these YouTube Triathlon Magazine Canada
they bemoan the status of the sport? Part of it might be that amazing events, along with some spectacular
they long for the days when more events got to share in the Canadian Ironman races, on p.56.
pool of athletes, sponsors and revenue. Ironman might try I’d like to think my argument through the podcast was just that – ABOVE
to push the message that if they’re doing better, the entire our sport is already pretty awesome, but there is a lot more we can do. The Czech
sport is doing better, but I’m not sure that’s true. So many Hopefully more people can enjoy the Ironman experience, but also take Republic’s
Lukas Kocar
independent events, especially half-distance races, are in some other races, too. I would love to announce way more Canadians racing in
struggling to reach the numbers they once enjoyed. The across the finish line at Challenge Prague, one of the most amazing Prague
Toughman Championship, held just outside of New York is events I’ve ever worked at.
a perfect example. Once an event that routinely attracted In addition, I would also love to see us come up with a better way to
more than 1,000 athletes, it has struggled to hit two-thirds support our professional athletes. (Daniela Ryf made more prize money
of that number in recent years as Ironman races have than any other triathlete in 2018 – US$201,000. Naomi Osaka made
cropped up throughout the region. It is a shame – the race almost 20 times that amount in just one tournament, the U.S. Open.)
is held in the spectacular Harriman State Park, is extremely We also need to get more women into the sport, and we need to make
well organized and garners incredible community support. triathlon more accessible.
Jan Brychta, Challenge Family
Don’t get me wrong, Ironman puts on amazing races, Those things won’t make triathlon great “again.” I’d argue they’re
too. Here in Canada we get to enjoy a bunch of those. I improvements we’ve always needed to make. But if we can do better with
have no problem arguing that Ironman Mont-Tremblant some of those issues, I think we’d make a great sport even better.
(along with the 70.3 race held there) is among the best KEVIN MACKINNON
races in the world. EDITOR

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WARM-UP GALLERY
Athletes hit the water at

ITU World Triathlon Edmonton
PHOTO WAGNER ARAÚJO / ITU

WARM-UP GALLERY

RACING HISTORY that race in Sainte-Agathe, Louis Turcotte, for two-time Olympian Kathy Tremblay, the hon-
WARM-UP INSIDE THE AGE GROUP MIND
30 YEARS showing him what it takes to create a really

great event, one that could attract world-class
our of becoming the first two inductees into
the Quebec Triathlon Hall of Fame.
OF TRIATHLON athletes like Peter Reid, Pierre Lavoie and

first-timers alike.
Being named one of the sport’s greatest
builders came as a total surprise.
IN QUEBEC “We always need to remember where we

come from. And for me, we come from the
Louis Turcotte school of triathlon in Quebec,”
“I started racing triathlons in the 1980s,” he
told me. “I went down to Lake Placid and did
a couple of half-Ironman races. There were no
said Piché. long-distances races at all in Quebec in those
BY LOREEN PINDERA Turcotte had tears in his eyes when he was days, so I decided to start one.”
called to the stage at Triathlon Quebec’s 30th Turcotte launched Sportriple, the first tri-
anniversary gala in November to share, with athlon race series in Quebec, in 1990.
“Every weekend, you could find an event,
D OMINIQUE PICHÉ STOOD on the beach of

Lac des Sables in Sainte-Agathe-des-Monts,
nestled in Quebec’s Laurentian mountains. The
either a duathlon or a triathlon, somewhere in
the province,” Piché recalled. “Louis offered
special packages for returning athletes, if they
music was blasting “like we were all at a disco- wanted to do two or three races in a season.”
theque,” Piché remembered. The announcer “He was so far ahead of his time. His events
was revving up the crowd. served as a trampoline for the development
“The energy at the finish line – I remember of clubs and athletes who are still active in
that like it was yesterday,” Piché recalled. Quebec after more than 30 years,” he added.
It was 1993, and triathlon was, at best, a The Sainte-Agathe race is no more (Turcotte
marginal sport in Quebec. The Sainte-Agathe wrapped it up in 2015 on its 25th anniversary),
long-distance race was only the second triath- but the sport he helped build in every corner of
lon Piché had ever participated in – he’d come the province, from Saguenay to Lac-Beauport
out of the water dead last in his first, a sprint at to Mont Habitant, is thriving.
Courtesy Triathlon Quebec

Oka Beach, but he was hooked. ABOVE OPPOSITE In 2018, 46,500 athletes participated in a
Nearly two decades later, Piché would go Triathlon Quebec President Louis Turcotte (right) triathlon or duathlon, Xterra event or win-
Benoît-Hugo St-Pierre with Ironman Mont
on to establish Ironman Mont-Tremblant, ter multisport race somewhere in Quebec.
(left), next to WTS Tremblant Race Director
now a bucket-list event on the world triathlon Montréal Director Patrice Dominique Piché (left) Of those, 17,700 of them were children who
stage. He credits the founder and director of Brunet (right) took part in one of the 62 “triathlon scolaires”
STACZ ER O.CO M
ACCURATE
ACCESSIBLE
AFFORDABLE
AERO ANALYSIS
SMART
TRAINER
THE WORLD'S QUIETEST

BIKE TRAINER VIRTUAL WIND TUNNEL
Benoit-Hugo St-Pierre, Triathlon Quebec’s her days competing as a duathlete.
WARM-UP INSIDE THE AGE GROUP MIND

charismatic president who, at 41, has been “I decided to get involved as an official. It
involved with the development of the sport was a way to still be at the competitions and
in one way or another since he first joined to keep seeing all my friends,” Dubé told me.
the board at 18. “How can we democratize the “One thing led to another, and I became a pro-
sport? How can we make it more accessible?” vincial official, then a national official.”
These are the questions Triathlon Quebec Like Dominique Piché, who brought
is asking as it looks to build on the foundation Ironman to Mont-Tremblant in 2012, Dubé
it’s created over its first 30 years. was named one of Triathlon Quebec’s 30
“The objective is to reach 50,000,” said ambassadors of the sport for the 30th anniver-
St-Pierre. One way to do that is simply story- sary gala celebration.
telling: “to inspire people to make a start. To Piché often talks about how the sport could
decide to do one event, to get on any old bike not exist without volunteers, and Dubé exem-
and put on a pair of sneakers,” he said. plifies that: she volunteers her time as an
He loves to share his own story of how he official at every level, from school triathlons
met his future wife, Isabelle Gagnon, at the in her region to ITU events. She officiated at
Lac Beauport triathlon in 1999. He was “an two world championships, in Edmonton in
ordinary age-group athlete” determined to get 2014 and in Chicago in 2015.
better, and she was an elite triathlete. St-Pierre Dubé’s daughter long ago decided to focus
followed Gagnon to a training camp she offered on speedskating and no longer competes in
in Florida the next year, and after a pair of twin triathlons, but Dubé has no qualms about
daughters, now 11, the rest is history. staying involved.
at elementary and high schools across the As I’ve discovered writing this column “You’ve got to love the sport,” she said with
province. Triathlon Quebec offers its orga- about age-group triathletes over the past four a shrug. “And I love the sport. I love seeing the
nizational and technical support for free, years, every triathlete does, indeed, have a families together. You see both parents compet-
complete with volunteer officials and – in the story to tell. ing, their kids competing. That’s what happened
case of schools in disadvantaged areas where Take Lise Dubé, who followed her daugh- in our family. It becomes a way of life.”
many kids don’t own bicycles – a fleet of bikes ter into triathlon training in Coteau-du-Lac,
that are left at the school for a term, so partici- off the western tip of Montreal, in the early Loreen Pindera is a triathlete from Montreal.
pants can learn how to ride them. 2000s. A bad cycling accident in 2009 put her When she’s not training and racing, she works
“We know it’s an expensive sport,” said in the hospital for three months and ended as a producer at CBC.
ON AN
AMAZING
SEASON
CODY
TMC TRIATHLETE OF THE YEAR
NEW YEAR’S RESOLUTION One of the best training tips I can give is to find a crew
WARM-UP TRI TIP
SWEAT IT OUT, or even one awesome friend/teammate/significant other

to work out with. Not only will you find more dedication,
TOGETHER motivation and influence, you might just inspire others,

find new levels within yourself that you never thought pos-
sible and achieve those big goals you’d only dreamed about.
Whether it’s a group class, a walk in the woods, an indoor
BY ANGELA NAETH spin or Zwift workout, one of the best-kept “secrets” is
working out with, and supporting, others in their endeav-
ours. As a professional athlete, I find myself at training
camps a few times a year, when I’m totally immersed in
tudies that have shown that the behaviour of
S others can strongly influence our own behaviour.
We tend to adopt the behaviours, attitudes,
training with a few like-minded individuals for an intense
few weeks. I find those experiences extremely motivating.
But that type of intensity is not required (or even necessar-
ily desired) for ongoing motivation and fulfillment. That’s
lifestyle and habits of those who surround us. why I decided to branch out and reach the community
That’s why you should surround yourself with the by founding IRACELIKEAGIRL – a women’s endurance
people you want be like, those that inspire you community and team.
It all started in 2016. I was going through a big transition
and build you up to be a better person.

in life that included a divorce and the best version of themselves and, frankly,
WARM-UP TRI TIP

an injury. I felt hurt and lonely I needed to connect myself to something
most of the time, and I had little more significant. Our online community now
motivation to even get on a bike, includes more than 200 members worldwide.
much less get in shape to race. I I’ve made some great friends and have been
was sitting alone with my sidekick able to connect with an amazing group of
Zoe (the cutest little Yorkie you’ve women that not only support each other, but
ever seen) looking at the beauti- inspire each other, too.
ful landscape in Boulder, Colo. Seeing members of our team achieve their
one day when I realized I had to goals, fight through mental barriers, push
make a change. I needed to recon- themselves in races and inspire each other OUR 15TH ANNUAL
nect with my sense of purpose and
belonging in this world.
with their efforts is exciting. When I’m out
racing, now, I’m not just out there for myself,
NRG EUROPE CAMP
That is where the idea for
IRACELIKEAGIRL was born. I
I’m racing for our team. Through my train-
ing and racing, I know I’m reaching at least
WILL BE IN
knew I wanted to create some-
thing bigger than just racing as
a pro in the triathlon world. I
wanted to help others become
one person. That one person is likely reach-
ing another. It’s the “butterf ly effect” in
full force. There’s a bond created online
that can be as strong as the one in the real
TUSCANY
world. When I wear something that says
IRACELIKEAGIRL I’m part of something – a
group of women redefining to the world what
it means to race like one.
ITALY
This community is now an integral part of MAY 3–12
who I am as a person: an athlete, a coach, a
friend and a supporter. It has truly changed
how I view triathlon. So, in light of all that,
what are the benefits of training with a group? Get a head start on
Here are a two:
your season and
join us in Viareggio,
1 There’s a commitment and accountability
when you work out with others. You can’t
drop out without being noticed. Skipping work-
Italy for a big week
outs becomes a hard thing to do when people
are depending on you to be there.
of training in the
hills of Tuscany!
2 Finding “partners in crime” makes you
push harder. Have you ever gone to an
indoor time trial or FTP test? Doing a 20-minute
all-out effort on a trainer is hard enough, but I
am able to push myself much harder in a group
effort. Have you ridden with Zwift? It’s the
same idea. The online indoor cycling platform
is an opportunity to ride with people around
the world! I find myself going hard for the next
round, pushing up the hills, searching for a new
jersey. It’s highly motivating and really taps into
my inner competitiveness.
For a least a few workouts a week, choosing a

group setting, meeting a friend or waking up
your significant other for that morning run
may help you get to new levels in 2019. Mental
barriers that may be holding you back will be
overcome as you find yourself challenged
more, and you’ll no doubt enjoy the positive
energ y and motivation you’ll get working
with a group of people who are all working
For more information please visit
toward a goal.
www.nrgpt.com
Pro triathlete Angela Naeth finished eighth at
Paul Phillips
the 2018 Ironman World Championship. You

can find more information about her and her
club at iracelikeagirl.com
FOOD PLANNING WHY MEAL PLAN OR PREP HOW TO
FUEL NUTRITION
Shop Often when speaking with
MEAL PREP Planning means you are rationally
choosing what, and when, you are at hletes, cook ing or kitchen
FOR THE BUSY going to eat to fuel and recover

well over a day or week. This is in
skills are not the main barrier
when it comes to eating well –
ATHLETE contrast to waiting until you are

hungry and tired, when willpower
is low and immediate hunger is
organization and shopping are
by far the biggest hurdle. Take
advantage of buying in bulk and
the driving force, making it hard home delivery services.
BY PIP TAYLOR to stick to goals. Knowing in
advance what you are going to eat Stock Keep a stocked pantry and
also removes the mental energy fridge. Ensure staples such as rice,
that can come with deciding what whole grains and oats, legumes,
on’t treat nutrition as an after-
D thought – its role in performance
(and health) is just as critical as
to cook, what ingredients are
required and where to shop each
and every time.
cooking oils, eggs, cheese, fruits
and vegetables are always at hand.
Meal prep and planning can Be smart Make use of pre-washed

training and recovery. save you a lot of time and energy, and chopped vegetables and salad
When it comes to eating well for whether you are prepping a stack mixes, and freeze individual por-
health and performance, a bit of of meals in one sitting, simply tions of fish or chicken. Make
stocking the fridge and cupboard extra servings of dinner, which
forward planning and prep is critical.
with the basics, or making sure can be eaten as leftovers. When
How one goes about this might vary there are always leftovers as a you have extra time, make use
from individual to individual, or even standby. Doing a big shop less fre- of it. For some people, weekends
from household to household. A good quently saves the time of running can be a time where they get a bit
to the grocery store every time of extra time to shop, cook and
plan will allow you to successfully
you need to eat. It also reduces the prepare for the week ahead.
stick to optimal nutrition goals and chances you will turn to conve-
maximize training and performance nient, yet less than ideal (and often Keep it simple Stick to the basics,
goals. And, while it may seem that more expensive) food choices. while not skimping on nutrition.
Also, if you choose to do a big cook, Some quality carbs, proteins, veg-
with training, work, family and
and prepare multiple meals at etables and fruits should be the
other social commitments, we are once, you will save additional time basis of all meals. A few herbs
all getting busier – there are many throughout the week – time that and spices go a long way to keep
smart shortcuts that can be taken to can be better spent on recovery, things interesting.
enjoying your family or squeezing
ease the burden of meal prep.
in an extra training session. Cook slow A slow cooker can
make meal prep a breeze, plus the
slow-cooked dishes usually freeze
really well for later on in the week.
Put something on to cook and get
on with doing other things, like
cooking another meal.
Share the load If you live with

others, try to share the load –
shopping, cooking, washing up –
even the smallest family members
can contribute to meal time in
some way. Divide and conquer.
Experiment and have fun

Try cooking one new dish a week.
Meal prep shouldn’t be all chicken,
broccoli and brown rice. They
should be meals that you (and your
family) want to eat.
Take a break Plan on eating out

every now and then! Everyone
enjoys a break, and eating out can
easily fit into any healthy eating
plan, especially if it’s scheduled.
Pip Taylor is a pro triathlete and

nutritionist from Australia.
FUEL TRI TASTES
NUTRITION FACTS
FOR 1 BOWL
Calories 100
Fat 3.7 g
Cholesterol 0 mg
Sodium 290 mg
Potassium 113 mg
Carbohydrates
Fibre 3g
Sugar 6g
Protein 2.6 g
% DAILY VALUE
Vitamin A 174%
Vitamin C 30%
Calcium 228%
HEALTHY COMFORT FOOD

Serves Directions
KABOCHA, KALE 8–10 1. In a large soup pot over medium heat, sweat
AND SESAME SOUP Ingredients

1 tbsp avocado oil
onions in oil until soft.
2. Add entire chunked squash. If you bought a
massive one, just add half or three-quarters.
(or olive oil) The beauty of this soup is you can’t mess it
BY SEANNA THOMAS 1 large white onion, up. Toss with onions, add chili garlic sauce and
peeled & chopped garlic, and let cook for five minutes.
OUP CAN BE so incredibly nutritious, colourful and 1 medium kabocha 3. Now that your house smells amazing, add the broth.
S satisfying, not to mention delicious and comforting.
Part of me screams inside at the thought of winter being
squash, peeled
and chopped
Again, if you like a thinner soup, add more broth.
If you like your soup thicker, add a little less.
here, but the rest of me is having a little party inside 1 tsp chili garlic 4. Bring to a boil and then lower to a simmer.
because of soup. I love the idea of wearing a warm and sauce or chili Let cook 10 minutes, until squash is completely
cozy sweater, sitting in front of a fireplace and sipping a flakes soft. Add sesame oil.
delicious oversized mug of soup. 2 cloves garlic, 5. Take pot off heat. Using an immersion blender,
Can you picture it? minced blend the soup until it’s completely smooth.
I can, but I don’t have a fireplace. But if I close my eyes, 1 tsp sesame oil 6. Add kale. Give the blender a few pulses to break
really tight, I imagine I’m in a chalet somewhere, it’s chilly ½ tsp salt and the kale pieces into smaller bits.
outside and I’m all good because I’ve got my soup. pepper to taste 7. Place back on the stove and add salt and pepper
Wondering what kabocha squash is? You’ve probably 5–6 cups broth to taste. Let cook for another 2–3 minutes to
seen it at your grocery store. It’s a hearty, slightly nutty 2 cups kale leaves, wilt the kale.
Asian variety of pumpkin. This way, I’m getting away destemmed, 8. Top with a drizzle of spicy sesame oil and
with making a pumpkin soup without making everything cleaned & sesame seeds, and go to your happy place.
pumpkin – pumpkin season is over, right? chopped
Get your dose of vitamin A, vitamin C and calcium, all Seanna Thomas is a nutritionist from Toronto
for fewer calories than you’ll find in a butternut squash. who runs nutrionnaire.com.
TRAVEL DESTINATION RACE
EXOTIC RACECATIONS
ASIA TRAVEL
BY KEVIN MACKINNON
RIATHLON IS BOOMING in Asia these days. Ironman Travel

T has dramatically expanded its footprint in the region
in recent years (in part because it is owned by a Chinese
There is one downside to making this trip: it’s a long haul. I’ve found the most effi-
cient way to get to many of the events is starting with a flight to Hong Kong. There’s
company), as has the Challenge Family. This is great news a 14-hour direct flight from Toronto to Hong Kong and, once you’re there, an abun-
for Canadian triathletes who might be looking for a good dance of cheap flights to pretty much anywhere in Asia. After more than 15 years
excuse to combine a race with a bucket-list trip. So many of traveling through Hong Kong, last year I finally took the plunge and overnighted
triathletes I speak with are hesitant about racing in Asia, there on my way back, giving myself a chance to check out the spectacular city for a
though. While I can understand the concerns, with a bit day. I highly recommend that as part of your travel.
of planning, you really can enjoy an amazing race experi- Do some research, too, when it comes to accommodations and food for your
ence by taking the plunge and getting yourself on a plane trip. While some resorts feature North American-type pricing, it’s not hard to find
overseas. Here are a few insights on traveling to the region some very reasonable prices quite close to the race venues. Do the same for food,
that will help you plan your next race-cation in the region. too – a fabulous lunch spot was just a short walk from my hotel in Malaysia. When I
expensed the lunch, the receipt got flagged by the accounting department because
Destination events they struggled to see how four people could have eaten for less than $10.
There are some truly spectacular race venues to choose Since you’re embarking on such a long journey, it’s totally worth trying to take
from in Asia. I haven’t been to all the races over there, but some extra time either before or after the race to do some sightseeing. Build in some
can unabashedly recommend the events I have attended in time for some rest and relaxation – there are more than a few outstanding beaches
Malaysia, Thailand and Sri Lanka. Athletes have long raved to enjoy in this region. Last year, I took an extra day in Laguna Phuket to explore
about the 70.3 race in the Philippines, as they do about so the beach where the race takes place – the 10-kilometre hike along the spectacular
many of the events in the region. You’ll find Ironman events beach was the highlight of the trip.
in China, Japan, Vietnam, Korea and Indonesia, too. You
shouldn’t just look at Ironman races, though. Challenge Qualification hunting
offers some excellent venues in the region, too, includ- The sport might be growing rapidly in Asia, but the competition isn’t nearly as
ing Taiwan, Malaysia, Thailand, Hong Kong and Vietnam. deep as it would be at events here in North America. There’s a reason many North
Kevin Mackinnon
There’s also independent races such as the Laguna Phuket Americans were getting themselves on planes to compete at the Chinese races that
Triathlon, which celebrated its 25th anniversary this year offered Kona slots last year – there simply was no comparison to the level of compe-
and is among the best triathlon races I’ve ever been to. tition you’d face at one of those events to a race in North America or Europe.
TRAVEL DESTINATION RACE
Heat and humidity Explore
While the competition might not be as fierce A year ago, I wrote an editorial about my new- Just riding around the island of Langkawi,
at various races, the conditions you’ll face at found resolution to enjoy the destinations my job where Ironman Malaysia takes place, will offer
an Asian event can be a challenge, especially gets me to every year. You’ll get so much more out you a once-in-a-lifetime look at Malaysia’s
if the race takes place during the Canadian of your trip to a race in Asia by exploring. There spectacular scenery. A walk on virtually any
winter months. Most races in Asia are hot, are lots of resources online and through the of the beaches in Asia will have you thinking
and you can find yourself moving that defini- various event organizers that will help you find you’ve just stepped into a scene from a James
tion from “hot” to “extremely hot” in no time. some fun adventures wherever you might be. I Bond movie. Don’t skip out on those opportuni-
Ironman Malaysia has long been considered found out about the spectacular sunrise you can ties – there is no time like the present to embark
the hottest race on the Ironman circuit (tem- see over Hong Kong from Victoria Peak online. on the race-cation of your dreams.
peratures reached 44 C one year). While most
events won’t get that warm, you can expect
temperatures into the 30s and high humidity
at most Asian events.
If possible, getting to the race site early can
be a huge help. If you can, try to arrive a week
out to give yourself some time to acclimatize.
For events that take place in major centres,
look at heading to a spot that is more train-
ing-friendly for a few days or a week ahead of
time. A resort, like Thanyapura in Thailand,
is training heaven thanks to its outstanding
facilities and excellent cycling in the area.
If you were racing in China, for example, it
might be worth spending a five days to a week
at Thanyapura before you head to the race for
the last few days.
OPPOSITE RIGHT
Anna Everhardt at the Victoria Peak,
Laguna Phuket Triathlon Hong Kong
in Thailand
“I CAN FINALLY SWIM SO NATURALLY IN A WETSUIT”

ALI BROWNLEE
VISIT US AT HUUBCANADA.COM
Distributed by SPEC Performance inc.
www.specperformance.ca
contact@specperformance.ca
Swim

Bike
Run
Transition
SWIM BIKE RUN TRANSITION

TRAINING TRAINING TRAINING TRAINING
Winter Workouts 20 Velodrome 101 24 Favourite Winter Make 2019 Your
Wagner Araújo / ITU
Run Workouts 30 Best Race Season 33

GEAR GEAR
Goggles 21 Tires 25 GEAR
Swimsuits 22 Aquila Crono 26 Saucony Kinvara 10 32
Swim Accessories 23 Floor and Mini Pumps 28

SWIM TRAINING
WINTER WORKOUTS Suicide 50s Swimopoly
FUN, This “to failure” set is a staple of any fun swim

program. There are several ways to execute
I usually save Swimopoly as a Christmas ses-
sion. It’s a once or twice a year deal, because
FUN, this session, but one of the most effective ways

is as follows:
it’s a bit of work for the coach:
FUN! Swimmers start on the 00 and then 10 seconds

apart. They must finish first the 50 by the
I draw a giant square – comprised of 25 smaller
squares (like a chess board) – on a white board.
Inside each of the squares is a 200- to 400-metre
time the clock is back to the 00 (or their start set. Some examples include: 4 x 100 progressive
BY CLINT LIEN time). For the next 50 they leave on the 01, (increase the effort) with 15 seconds rest, 4 x
11, 21, etc. BUT they must make it back by 50 kick with 10 seconds rest, or 200 fly or a 400
their start time. Then they leave on the 02 IM (typically challenging ones for triathletes).
oring training makes good
“
B athletes.” That was the
mantra of my old coach and, for
and always they must to the wall by the 00.
Once they fail to finish the 50 by the time the
clock returns to the original leave time they’re
There’s also a few “go back 3 squares” (which
lands you on the 400 IM).
Each lane gets a dice to roll. The session
out. Inevitably you end up with almost the starts with a roll of the dice, and the coach counts
the most part, I have found it entire group of swimmers cheering like mad the number of squares from the start, marks the
to be true. But I’ve also found for one or two remaining swimmers to make space and then the lane has to do the set. Once
that a little spice, now and then, just one more. they finish, they roll again. The first lane to get to
the end of the 25 squares wins.
also helps make good athletes.
This set is tough for swimmers who can’t
Fridays at a Mercury Rising swim a 50 in less than 50 seconds. The math I’ve seen coaches who have written dif-
Swim are “Fun Fridays!” The gets tough. For those swimmers, I might give ferent sets on Popsicle sticks then start with
thing with “fun” swim sets is them a set that looks like this: each lane drawing a stick. They roll a dice
after completing the set on the stick, which
they inevitably encourage
4 x 50 on a leave time of 75 seconds, 4 x 50 on a advances their “piece.” The board is left blank
some intense efforts. Here are leave time of 70 seconds, 4 x 50 on a leave time and only used to mark progress. This makes it
some of the sessions you might of 65 seconds, etc. They continue to descend easier for the coach if they want to do this ses-
find on a Friday down at the the times until they can’t make the time. sion with any kind of frequency.
Either way, the energy gets pretty amped up
Crystal pool.
Any “to failure” set is always fun. for this one.

SWIM GEAR
WATER WATCHING
The Upside-down
Pyramid
Swimming solo? The Upside-
GOGGLES
down Pyramid is a “challenge” set, HETHER YOU’RE IN a race, doing an open-water Tyr Tracer X Racing
as opposed to a “to failure” set.
Here’s how it looks:
W practice swim or training in a pool, there is noth-
ing more annoying than a pair of goggles that don’t work.
$35 Performance is the name of the
game with these low-profile goggles
that feature a huge amount of peripheral
But leaky or foggy goggles don’t have to be a regular part vision, making them a great open water
15 x 200 (or 100) broken down as of your swim training – finding a pair of properly-fitting, goggle in addition to being a comfortable
follows: 5 x 200 on a leave time comfortable goggles is totally in your future, but it might option for pool swimming, too. The high-
that gives you about 20 seconds take a bit of homework to get there. Finding a reputable definition lenses ensure you’ll see things
nice and clearly under the water, so you
rest. (So, if you’re swimming your store with lots of options to try is your first stop. Make sure
can enjoy the full 206 degrees of view
200s at around 3:30 at a moder- you can create a seal around your eyes in the store before afforded by the Tracer-X Racing goggles.
ate effort, then you would do the you take them home. Once you have found a style that Comfort is assured thanks to the liquid
first 5 x 200 on a leave time of works, stick with it. Here are a few models that – as long silicone gaskets, and you can dial in the
perfect fit thanks to the five removable
3:50.) Then you do: 4 x 200 on as they fit to your face – are well worth a look for your 2019
nosebridges included.
3:45, 3 x 200 on 3:40, 2 x 200 training and racing season.
on 3:35, 200 on 3:30. There are
no breaks between sets. Adjust Speedo Speed Socket 2.0
accordingly for 100s. By the time Tyr Tracer X Racing $35 Those who are fans of an inner-eye fit
(as many competitive swimmers are) will
you hit those last few 200s (or
love the Speed Socket 2.0, which offers
100s), you should be testing your the socket fit combined with increased
limits, which is always fun. peripheral vision – always a plus for open
water swims. The sleek, low profile makes
this a speedy goggle that will serve you
well in the pool, or while training or racing
Relays and Racing in open water, too. The hypoallergenic
Coaches should do more of this comfort seals keep the goggles firmly and
in training, because swimmers comfortably on your face, while the anti-fog
always leave everything in the lens offers UV protection, too, so you’ll
remain comfortable as the sun comes up
pool. It’s great team building –
on race morning.
there’s nothing like having the Speedo Speed Socket 2.0
pressure of lane mates looking
for the win to get that last bit Swans SR81
of energy out of a swimmer. To $55–$65 (REGULAR, MIRROR OR MIT)
minimize the standing around, I The new SR81 goggles are slightly
bigger than other Swans models, making
usually keep the distances to 50s
them a great option for triathletes
and 25s, but doing a 3 or 4 x 100 looking for a goggle that easily moves
relay is a nice way to trick swim- from pool to open water. The SR81
mers into setting 100 PBs. Mix it is extremely comfortable, but the big
up with kick or medley and nov- feature that separates these goggles
from others is the vision. The anti-fog
elty ideas, like carrying two golf
properties are excellent and the MIT
balls to be used as a baton. technology, which sandwiches the
mirror coating between two lenses,
ensures you won’t have to deal with
scratches to mar your vision come race
Swans SR81
day. Despite the larger size, the SR81
These swims create positive remains very sleek, so you’ll get the
energy within your club and they best of all worlds with these goggles –
also encourage high-level swim- comfort, great vision and speed.
ming. The distance of the workout
usually takes a hit, but the efforts Blueseventy Flow
are certainly intensified. And, $TBD Yeah, we know we said go and try
on all the different goggles in a store to
above all, they’re fun.
ensure you’ll get the right fit. You should
If you have a fun swim workout, do that, for sure, but if there’s a goggle
I would love to hear about it. Reach that’s more than likely going to work, it’ll
out to me at info@mercuryrising be this new model from Blueseventy. The
triathlon.com Flow has a very secure TPR gasket that
Blueseventy Flow will comfortably stay on your face without
any leaking. The polycarbonate anti-
Clint Lien is the head scratch and anti-fog lenses are durable
coach of Victoria’s Mercury and provide excellent vision, while the
Rising Triathlon, flexible frame material and nosepiece fits
almost every face. It’s really hard to go
mercuryrisingtriathlon.com
wrong with these goggles that simply
get things done.—KM

TRAIN AND RACE IN STYLE
SWIM GEAR
SWIMSUITS
e all know how rough swimming pools can be on our swim gear –
W no matter how much you care for them, chlorine does a number
on swimsuits. There’s an upside to that, though – getting to pick up a
new suit on a regular basis. While performance isn’t as critical when it
comes to a training suit, those who compete in masters competitions or
non-wetsuit open-water swim races might be interested in a high-tech
option designed to help you perform at your absolute best. We’ve got
something on all fronts for you in our swimgear review.
Blueseventy Energy Jammer

$54 Designed with training in
mind, the Energy Jammer offers
a longer cut that provides lots
of leg coverage and extra front
paneling for added support. Built
with Darwin fabric, you get lots of
performance and durability in an
extremely comfortable suit.
Speedo TYR
Fierce Flow Flyback One Piece Women’s Avictor Venom Open Back Swimsuit
$84 With its square neckline, sleek $650 The Avictor suits are designed for the world’s
fit and racerback style, this suit is fastest swimmers, and you’ll likely see the limited
extremely comfortable and durable, edition venom print at various national and interna-
but remains nice and quick, making tional swim meets. This is a suit geared for maximum
it an outstanding training suit. It’s speed, reserved for meets and competitive swim
double-lined and offers full bum competitions, or a non-wetsuit triathlon swim where
coverage to ensure lots of support, you’re looking to kill the swim leg. (Masters swim-
while the racerback straps, large mers take note.) Using Hydropshere Technology, the
open back and competitive leg line material in this suit both optimizes your position and
make for an extremely comfort- reduces drag to help you slide through the water – the
able fit. The chlorine-resistant suit literally repels water. The material also provides
material will retain its shape and optimal compression and lots of stretch, even as it
colour through months of pool gets wet, providing lots of comfort and support, even
training swims. through the longest swims.—KM
TRAINING TOOLS WIMMING IS POSSIBLY the most technical of all three disci-
S
SWIM GEAR
SWIM plines in triathlon, which is why the sport seems to lend itself to
the various accessories designed to improve your stroke and technique.
ACCESSORIES The best swimmers never arrive at a workout without a bag full of
goodies to work with, and neither should you. Here are a few items that
will do well in your mesh training bag this season.
Blueseventy Synergie Paddles

$24 Go to any swim workout, especially with a bunch of
elite triathletes, and you’ll see them doing lots of pulling
work with paddles. Strength is a key component to good
triathlon swimming, and using paddles is a
great way to work on that aspect of your stroke. That
said, too much can be a bad thing when it comes to
paddles. Blueseventy’s Synergie Paddles come in two
sizes to ensure that you won’t bite off more than your
shoulders can chew when it comes to working hard in
the water. Designed with a classic shape that’s perfect
for those training in the pool or planning to use the
paddle for swim-run racing, the Synergie Paddles have
multiple holes to allow water to flow through and provide
lots of options for strapping the silicone tubes to keep
them on your hands comfortably and effectively.
Dare2Tri Waterproof Sportsbag

$86 It’s hard to keep all your clothes and equipment
dry when it’s all sitting on a pool deck, but the Waterproof
Sportsbag will take care of that issue. In addition to the
waterproof material, this functional bag has lots of
compartments to store your equipment and keep wet
and dry items separate after your session.
Tyr Stryker Silicone fins

$60 For those who are looking to
improve their kicking, a set of fins
can make all the difference. The
Stryker fins can help you learn
the correct way to do a flutter kick.
Made of 100 per cent silicone,
these extremely comfortable fins
allow for free movement and,
thanks to the short blade, promote
a proper kick that will propel you
through the water. Available in lots
of different sizes, you shouldn’t
have any problem getting a pair
that feels great and helps you move
through the water more efficiently.
Speedo Switchblade Fin

$40 The innovative rubber
Switchblade Fin uses a 10-degree
blade angle that keeps your legs
engaged throughout your kick,
which will help you to develop bet-
ter technique by emphasizing the
Madwave Upwave Kickboard and Extreme Paddles down motion (which moves
$36, KICKBOARD; $25, PADDLES Working on your kick can be a you forward) to help you in-
critical to help improve your swimming – a poor kick can actually create crease your kick cadence. The
a back force in the water, pulling you backwards rather than helping you foot pocket is deep and com-
move forward. The Upwave Kickboard helps you get into a better body fortably cups your entire food,
position for kicking thanks to the durable EVA material and hydrodynamic while the sculpted side rails
shape that reduces drag through the water. The Extreme Paddles come are great for drills and swim-
in three sizes and are a great way to improve strength and increase ming as they make it easier to
efficiency. Specially designed flow holes enhance your feel for the water, roll while still maintaining a
while the adjustable silicone straps are designed to fit any size hand. good kick.—KM

BIKE TRAINING
FIXED GEAR FUN
VELODROME 101
BY SEAN MACKINNON
Velodromes
in Canada
MATTAMY NATIONAL
CYCLING CENTRE
Milton, Ont.
mattamynationalcyclingcentre.
ca/en/index.asp
BURNABY VELODROME
Burnaby, B.C.
burnabyvelodrome.ca
S I SIT down to write this, I’ve just returned from a track session CENTRE NATIONAL BROMONT
A hosted by a local cycling club, at the Mattamy National Cycling
Centre Velodrome. Located in Milton, 60 kilometres outside of Toronto,
track, you can finally begin using the
track for training. It is important that
you feel comfortable not only on the
Bromont, Que.
centrenationalbromont.com
this facility is easily accessible to many in southern Ontario. Cycling at black pursuit line (down low on the
a velodrome means riding a fixed-gear bike that does not have brakes track), but also above the blue line in CALGARY VELODROME
around an oval, banked track. To gain any kind of physical benefit from the middle of the track. Calgary, Alta.
this cycling discipline, you need to be comfortable whirling around a cbtl.ca/page/show/
250-metre sloped wooden or asphalt track with up to 20 people riding ETIQUETTE 765003-cbtl-home
in close proximity. If that all sounds a bit scary, don’t worry: it doesn’t When you arrive at a drop-in session,
have to be. I remember how intimidated I was my first time at a velo- no matter what track you are on, there ARGYLL VELODROME
drome at a province-wide development training camp in London, Ont., are rules and etiquette that must be Edmonton, Alta.
at the Forest City Velodrome. I quickly got comfortable and that camp followed. For example, tempo riding is argyllvelodrome.com
eventually lead to my landing a spot on the podium at the 2015 Pan done in the centre of the track on the
American Games in the Team Pursuit. blue line. This is halfway up the track, FOREST CITY VELODROME
Here in Canada, there are velodromes in Ontario, British Columbia, so you will be taking the steep banked London, Ont.
Alberta and Quebec. We are spoiled here in the GTA, with a UCI- corners well above the inner flat sec- forestcityvelodrome.ca
regulated Class 1 velodrome available to learn the skills required for tion of the track. By having pace lines
track riding. However, any velodrome will offer introductory courses ride in the centre of the track, the WESTSHORE VELODROME
and certification days that will allow you to obtain the required skills to fastest part of the track, down at the Colwood Victoria, B.C.
train on a track during open and scheduled velodrome sessions. bottom, is left open for those doing gvva.bc.ca/
Learning the basics of track riding is very simple. However, it does sprints or specific interval training.
take some time to get used to riding a fixed-gear bike, constantly mov-
ing your legs and learning the literal ups and downs of the track. SPEED
Speed is your friend on the velodrome. You don’t need to be riding at 40+ km/h
INTRODUCTION to stay up, but you don’t want to be going much less than 25 or 30 km/h, either.
All new riders start by rolling around the infield, or the “coat” of the track. This is To stay stable and comfortable on the sloped track, you need to be pedaling at
a flat section where you can learn to ride a fixed-gear track bike. I describe riding a a decent rate, which will, in turn, keep your wheels on the surface.
fixed-gear bike as being similar to driving a standard car. Unlike in an automatic car,
where you slam your foot on the accelerator or the brake, a standard car allows you LOOK AHEAD
to use the gears to change speed or slow down. On a fixed-gear bike you clip in and One very important rule to learning the ropes of the track is to always look
accelerate as you push on the pedals. As you approach another rider, obstacle or ahead, whether that be at the wheel in front of you, or even further ahead on
Matt Stetson
the place you would like to stop, you use your legs to brake by pushing backwards. the track, so you’ll know what is going on metres ahead of you. I had to really
Once you have mastered starting, stopping and riding the entire width of the learn this skill for the team pursuit event, a four-kilometre, four-man team

BIKE GEAR
race against the clock in which you’re FAST RUBBER
literally riding millimetres behind the
rider in front of you. TIRES
DRILLS HE RIGHT TIRES can make all the difference when it comes to training and
Track drills, or just riding in a pace line,
is most people’s first introduction to
T racing. It doesn’t matter how fast they might be, if you’re regularly stopping
on the side of the road fixing a flat, you’ll lose all that time you might have gained,
training and getting a workout in while so what we all want are speedy tires that are bulletproof and never puncture. We
on the track. Once you have the basic can’t promise the “never puncture” part, but we can certainly verify that our
skills and understand the rules of the three picks below are fast. And fast doesn’t mean narrow these days. Tires are
track, athletes are able to more or less getting wider and wider, so do some research to find out what the best tire width
take total control of what they get out combination will be for your bike.
of a training session.
Schwalbe Pro One
PLEASANT CHANGE $136 Tubeless tires are becoming more and more
popular these days. The idea is very enticing –
Dreading some of the mindless trainer
less weight because there are no tubes and
sessions this winter? Use a drop-in additional puncture resistance because you can
session at a velodrome as a break from put sealant in the tires.
your time indoors to work on things like It all sounds great in theory, but to start with,
cadence, leg speed, bike handling skills it wasn’t that easy in practice. The first generation of
road tubeless tires weren’t easy to get on and didn’t
and fitness. You’ll be amazed at how
seem to offer the promised puncture resistance.
long you can hold speeds over 35 km/h Those days are gone, though, thanks to tires like
while riding in a group at the track. Schwalbe’s Pro One, dubbed “the next generation of
tubeless tires.” The patented MicroSkin construction
and minimal rolling resistance makes these tires
HYDRATION AND
extremely quick, light and fast. Add in the Doc Blue
NUTRITION professional sealant, and you get excellent cut
Unlike other bikes where you carry resistance and puncture protection. While you can
nutrition and liquids with you, refueling use these tires with a regular tube, you’ll get the most
as you go, at the track, if you need a out of the Pro One by going tubeless. It is available
in widths from 23 to 30 mm.
drink, you will have to get off. Being
forced to focus on your training, then
getting off the track to refuel and rest,
Continental
you can get a lot more out of the time
Grand Prix 5000 and 5000 TL
$100, CLINCHER; $115, TUBELESS
you spend on the track. Continental has long been the king of the hill
when it comes to performance tires. The previous
TIME COMMITMENT top-of-the-line Conti clincher tire, the GP 4000 S
II was an outstanding tire, but somehow the folks
For someone looking to add track rid-
from Continental have managed to improve on
ing to their weekly training program, it with the Grand Prix 5000. It offers 12 per cent
you don’t need a lot of time. With less rolling resistance, 20 per cent better puncture
just one or two hours a week on the protection and weighs in 10 g lighter. (The 25-mm
track, you can eliminate a trainer ride version weights 215 g.) There’s even new Lazer-grip
technology that offers better cornering traction, too.
and have the opportunity to learn the
Available in six sizes from 23 to 32 mm wide, the
many skills associated with the track GP 5000 promises to become another popular tire
riding discipline. choice for triathletes for both training and racing.
Keeping up with the tubeless trend, the GP 5000
TL is Continental’s first tubeless tire for racing, time
FUN
trial and triathlon bikes. There’s even less rolling
It won’t take long before you fee like a resistance than the regular GP 5000 and, thanks to
child again training on the track. The a Vectran puncture protection belt under the tread,
speed and interconnectedness you have you’ll have even less chance of getting a flat.
on a fixed-gear bike with no brakes while The GP 5000 TL is available in four sizes in widths
between 25 and 32 mm.
you’re flying around the track provides
a feeling that is second to none. In the
corners, with enough speed, you’ll feel
Specialized S-Works Turbo
$75 Available in 24- and 26-mm widths, the
the G forces as you’re riding almost S-Works Turbo has a storied history with some
perpendicular to the floor. Not only will of the world’s top bicycle racers. If it’s good enough
you improve your cycling skills, you’ll for the pro peloton, it should be more than fast
and reliable enough for even the most serious
have fun and get some fantastic training
amateur triathletes. Using GRIPTON compound
in along the way. that ensures the tire has low rolling resistance and
excellent traction, the 120 TPI casing and BlackBelt
Sean Mackinnon moved from flat protection built into the tire is extremely flat
triathlon to cycling at the age of 15. resistant. The S-Works Turbo is nice and supple,
too, making it a bit easier to get on and off, which
He won two bronze medals at the
is always appreciated when you’re trying to fix a
2015 Pan Am Games in Toronto in flat on the road.—KM
Team Pursuit and the Individual
Time Trial.
BIKE GEAR
AQUILA CRONO
AERO VALUE
BY KEVIN MACKINNON
$6,500 (as shown)
B ASED IN TORONTO, Aquila Bicycles and the Canadian U23 National Team, provid-
sta r ted out a s a house bra nd sold ing the riders with its Equipe R frames. My
through a bike store called Racer Sportif. son, Sean Mackinnon, rode an Aquila proto-
to the current crop of triathlon bikes on
the market. I had a chance to ride the new
Aquila Chrono last summer – I took the bike
Through the ’90s the brand was popular type to a bronze medal at the Pan Am Games for a three-week trip to Europe – and was
with Ontario triathletes and also enjoyed Time Trial in 2015. impressed. The bike has a lot going for it,
some high-prof ile success: Lori Bowden Sean had to use a prototype for the TT at and for the money, it offers excellent value.
rode an Aquila early on in her career, and the games because Aquila hadn’t revamped
Sharon Donnely was on an Aquila when she the Crono, which debuted in the lineup, since Models
won the 1999 Pan Am Games triathlon. (In 2010, choosing at that time to step back from There are four different versions of the
the interest of full disclosure, Racer Sportif the hyper-competitive triathlon market and Aquila Crono. I rode a version of the Crono
was one of my first sponsors when I turned focus on road bikes. Ultegra R8050, which featured Ultegra Di2
professional in 1985, and my daughter and Last year, though, Aquila decided it was and Zipp 404/ 808 Firecrest wheels ($6,500).
sons have been sponsored by Aquila for both time to step back into the triathlon world There are a couple of versions available for
cycling and triathlon.) and released the new Chrono. Incorporating $3,700 – one features Shimano’s mechanical
A few years ago the company decided to many of the features seen in the bronze- Ultegra gruppo, while the other offers a com-
Kevin Mackinnon
move beyond its “house brand” status and medal winning prototype, the new Chrono bination of Ultegra Di2 and 105 components.
looked to enhance its position in the Canadian also featured some innovative new addi- There’s also a version with Shimano’s 105
market. Aquila sponsored Team Race Clean tions that make it an interesting addition components that goes for $2,999.
There are a lot of aerodynamic features built into the frame, too,
BIKE GEAR
which make it a huge step forward from the original Chrono design. The
rear cutout integrates nicely with the wheel, so in crosswinds the frame
will maximize the aero features of your wheels. The specially designed
bento box hides nicely in the wake of the stem, which means there's no
drag penalty for fueling during your ride. And, according to the aero
engineers who tested the frame, it’s designed to have a “gradual drag
dropoff at high yaw” What that means is that it is stable in crosswinds.
Cockpit
Position is everything when it comes to fast times on a triathlon bike
and the Crono frames offer a full-carbon cockpit with lots of adjust-
ment options, so you should be able to dial in the perfect fit. While I
loved the base bar that is extremely stiff and perfect for climbing, I
found the Aquila stem to be a bit “fiddly” and a challenge to adjust.
The entire system all fits together nicely, though, and it’s easy to break
down to get into a bike case, which is a huge selling point for me.
Components
As a longtime SRAM user, I was keen to try the Ultegra Di2 components
and I was more than a little impressed with the performance. The
Ultegra shifters were rock solid, and I found the crankset offered
excellent performance, too. You really feel like all your energy goes into
moving you forward. There’s a reason Zipp’s 404/ 808 combination is
so popular on the triathlon circuit – the wheels are aero, comfortable
and, thanks to the shallower front wheel, aren’t as susceptible to
crosswinds, too.
While the Crono doesn’t offer any slick compartments, there is a cus-
tom bento box on the top tube that provides storage for gels, bars or
other food you might want to take along for the ride. It’s pretty basic,
but it does the trick, allowing you access to nutrition without compro-
mising aerodynamics. All versions of the bike use ISM’s PN3.0 saddle,
which is an excellent choice and will likely provide both comfort and
the ability to hold an aero position for even the longest rides.
Ride
As I mentioned earlier, one of the things I loved about the original Crono
was the more relaxed seat tube angle, which I find lends to a more all-
around ride. One of my first rides on the Crono was in Switzerland,
where I got to test the bike on some of the long, steep climbs around
St. Gallen. My guess is most of you would never dream of taking a tri
bike through that type of terrain, it was a useful exercise in that it
allowed me to really test the bike’s stiffness and performance. There
were absolutely no issues when it came to climbing and I felt completely
comfortable even on high-speed descents – the cockpit and fork combi-
nation provides excellent handling.
I know – who cares about how well the bike performs on a ski hill
in the Swiss Alps. You want to know how it does hammering down
Frame a road in an aero tuck. A series of rides on the rolling terrain around
One of the things that I loved about the original Crono was the seat Roth and the dead-flat roads near Hamburg assured me that this bike
tube angle. Most triathlon bikes are designed with a seat tube angle is no slouch when it comes to pure time trials. For the most part, that
of 78 degrees (road bikes feature seat tube angles of 72 to 74 degrees). all comes from the position, which, thanks to the extremely adjustable
The steeper seat tube angles put you quite far forward on your aero cockpit, I was able to dial in on the Crono. The frame and the compo-
bars, ensuring a comfortable and powerful position for riding in an nents all helped ensure I could keep up a fast speed.
aero tuck. That position, though, isn’t great for other types of riding –
for example, climbing. I’ve always liked to ride just one bike rather than Bang for the buck
switch back and forth between different bikes for different conditions, For what you’re paying, the Aquila Crono offers a lot. You’ll be challenged
so the Crono allowed me more leeway. The more relaxed seat tube angle to find a full-carbon aero bike with similar components for anywhere
made the bike a bit more climbing-friendly, perfect for climb-fest trips near the same amount of money. Even if you were to start with the most
to France, Austria or Lanzarote. The seat tube angle, though, was still basic version of the Crono, you’ll be able to easily upgrade key parts of the
steep enough to allow me to get into a comfortable aero position for flat, bike to gain some free speed down the road.
fast rides requiring lots of time down on the tri bars. The new Crono Back when I first started working with the folks from Racer Sportif
maintains that 76-degree seat tube angle and features a new aero tube and Aquila over 30 years ago, I always used to tell them that I just
set that is optimized for performance and speed. The beefy downtube couldn’t finish a race and feel like I lost because of my equipment. I’d
and bottom bracket provide excellent power transfer, but the overall happily enter a race now and ride the Crono, fully confident that the
feel on the bike remains very comfortable. bike would not be my limiting factor.
BIKE GEAR
AIR TIME
FLOOR AND
MINI PUMPS
hey’re something we always take for granted – until,
T of course, they stop working properly, or we’re out on
a long ride and get a flat. A CO2 cartridge can do the trick,
for sure, but if something goes wrong, it’s nice to have a
backup with you when you’re an hour or two from home.
At home, it’s always great to have a reliable pump on hand
to get your tires up to pressure before you head out the
door. We’ve reviewed a couple of each type that will get the
job done in style – whether you’re on the road or at home.
Fabric Picobar Mini-pump

$34 Thanks to a sandblasted aluminum finish, this tiny pump, weighing just 64 g and
only 183 mm long, looks as good as it works. This pocket-sized wonder can get up to
120 psi into a Presta-valve tire in rapid time, which means you’ll get back on the road
quickly. The simplistic design features a push-on valve and rubber dust cap, ensuring
that you won’t get any gunk into the valve even in the harshest of conditions. The
Picobar Mini-pump is designed with one purpose in mind – to get you back on the
road as quickly as possible – and it achieves that goal in style.
Specialized Air Tool

Pro Floor Pump
$190 It doesn’t get much better than Specialized’s Air Tool Pro Floor
Pump – this high-performance pump lives up to its pro moniker thanks
to the cast aluminum handle and base and large three-inch gauge. You’ll
fill up your tires (up to 150 psi) in seconds thanks to the 360 cc of air pro-
vided from each stroke. The SwitchHitter II head at the end of the long
42-inch hose automatically switches between Schrader and Presta
valves, to you can easily take care of your road and mountain bikes.
Garneau Air Flow-g Pump

$23 Weighing just 36 g and only 210 mm in length, the Air Flow-g pump
Pro Team Floorpump Tubeless can easily fit into your pocket or a pouch behind your saddle. Made
$162 As tubeless tires become more popular, more and of aluminum, this pump is surprisingly sturdy, considering its scant
more people are looking to mount their own tires on weight. You can use the Air Flow-g to get 120 psi into your tires (which
their rims at home. Thanks to the folks at Pro, you can you can measure thanks to the built in gauge), more than enough to
now do just that without having to buy a compressor finish a training ride or race with ease. The automatic head allows you
for your basement or garage – the Team Floorpump to pump up Presta or Schrader valves, too.— KM
Tubeless offers a two-in-one design that allows it to
work as a compressor and floor pump. The AH head
allows optimal air flow into your tires, while there’s
a pressure release lever for tubeless tires. The heavy-
duty alloy barrel matches up with the steel base for a
solid, durable pump that will serve you well for years.
The 11-bar pressure canister is powerful enough for
any triathlete’s bike needs.

July 7, 2019
Reach the stars

before Midnight
The Canadian Stage

of the XTRI
World Tour!
TO REGISTER:
caxtri.com
Organized by
RUN TRAINING
Indoor Sessions
Treadmill running can be incredibly effective.
WINTER FUN Like the stationary trainer for bikes, tread-
FAVOURITE mills offer a very controlled environment

that will allow you to hone in pace, effort and
WINTER RUN incline. Treadmill running should always be

approached conservatively. The stress on the
WORKOUTS body is slightly different than it is on the road.

There is also some good evidence showing
increased stress on the Achilles tendon, so you
need to progress carefully when starting regu-
BY JASPER BLAKE lar treadmill workouts.
IN-AND-OUT: HILLS
One of the most effective treadmill sessions
you can do is an in-and-out hill workout.
Consider this an endurance run with small,
but regular injections of intensity in the
form of hills. This intensity will add training
stress and variety to the treadmill that will
not only help your fitness, but will also help
you stay focused during the workout. Set the
pace so you are at an endurance effort, or
rate of perceived exertion (RPE) of 65 to 70
per cent, and set the incline at 1.5 per cent
to closely mimic flat road conditions. Every
few minutes bump the incline up to 5 per
cent or more, but keep the speed the same.
The increased incline, while maintaining
the same speed, will add a small amount of
intensity at regular intervals during the run.
Total Run Time: 60 minutes (easily made

longer by adding reps to the main set)
WARM-UP
10 min easy at 1.5 per cent incline
4 x (30 sec at 5 per cent incline, 90 sec easy
at 1.5 per cent incline) 2 min easy
MAIN SET
6 x (4 min at 1.5 per cent incline and endurance
pace/effort/65-70 per cent, 1 min at the same pace
and 5 per cent incline)
COOL DOWN
10 min easy at 1.5 per cent incline
IN-AND-OUT: TURNOVER
Similar to the in-and-out hill workout, this
session includes small, but regular pieces
of intensity with increased pace. Set the
initial speed so you are at an endurance
effort or RPE of 65 to 70 per cent, and set
the incline at 1.5 per cent once again.
Every few minutes bump the speed up
to your 5- or 10-km race pace.
P LANNING YOUR LONGER RUN SESSIONS IN

THE WINTER CAN BE CHALLENGING. COLD
TEMPERATURES, SNOW AND ICE AND LESS
Total Run Time: 60 minutes (easily made
longer by adding reps to the main set)
WARM-UP
DAYLIGHT CAN MAKE RUNNING ON THE ROADS 10 min easy at 1.5 per cent incline
AND SIDEWALKS TREACHEROUS. DESPITE THESE 4 x (30 sec at 1.5 per cent incline and 10 km race
pace, 90 sec easy at 1.5 per cent incline) 2 min easy
CHALLENGES, THERE ARE SOME GREAT OPTIONS
MAIN SET
FOR RUNNING IN THE COLDER MONTHS. HERE
6 x (4 min at 1.5 per cent incline and endurance pace/
ARE SOME OF MY FAVOURITE WORKOUTS THAT effort/65-70 per cent, 1 min at 1.5 per cent grade and
WILL HELP YOU STAY ON TOP OF YOUR 5 to 10 km race pace)
RUNNING GAME THIS WINTER. COOL DOWN

10 min easy

RUN TRAINING
Snowshoeing Primer Outdoor Sessions
If running on sketchy roads and icy sidewalks is not your
BY DAVE ROBINSON cup of tea, and you cannot bear the thought of spending
hours on a treadmill, here are some fun considerations that
Snowshoeing has been a part of winter for hundreds of years. Fur trappers and will get you outside into the cold, fresh, winter air. All of
hunters used snowshoes to navigate over land in search of food, shelter and the suggestions listed below can serve as great options for
clothing. It is estimated that over 1.5 million Canadians take part in some form of endurance running in the winter. Duration and intensity
snowshoe activity during the winter months. are relatively easy to control and can fit into whatever
Snowshoeing is a really good weight bearing aerobic workout that is easy to timeframe you choose or that is appropriate for you.
learn and relatively safe. Snowshoe running, or even brisk walking, is a good
alternative winter training and racing activity for endurance athletes, including CROSS-COUNTRY RUN
runners, cyclists, swimmers and triathletes. Running on cross-country ski trails is incredible if you have
Moving through snow on snowshoes is slower than traditional running, but the green light from the club or organization. Sometimes it
it takes considerably more effort and certainly burns a lot of calories. Besides is frowned upon because it can destroy the cross-country ski
the training benefits, it is also great to get out in the woods for a good workout. tracks. However, if the weather is particularly cold and the
Here at Snowshoe Canada, we are trying move the activity forward from trails are groomed, the path will often be hard enough that
a mostly casual hobby to a sport with organized events, athlete development, your footprints will barely be noticed. Some cross-country
officials, coaching, championships and even prize money. The number of events skiing venues are more tolerant than others, so it’s always
are growing around the world, and every year the participation increases 20 to best to check beforehand to avoid ending up on the banned
30 per cent, so we are making progress in getting this activity recognized as a list. Traction can be an issue, so I highly recommended that
competitive sport. The world championships will be held in northern Italy in early you purchase a product like Yaktrax to enhance your expe-
January with an expected 5,000 participants. rience. If you have the green light from the venue, then get
Over the last couple of winters we have had some success in getting races off busy running and exploring some new trails. Running on
the ground, as well as working with existing races to build up their participation. hard-packed and groomed snow is similar to running on a
We will have five sanctioned races in southern Ontario this winter along with two gravel road. It is softer and more forgiving than pavement,
in Quebec and one in B.C. The other great news is the recent signing of Athletics but consistent enough that you can roll along comfortably
Ontario as a promotional partner. Snowshoeing is being recognized as a winter without too much disruption of pace and flow.
cross-country running activity which will benefit their endurance athletes. The
Canadian championship will be at the Craigleith Ski Club on Family Day weekend. THE BIG SLOG
We are expecting a record turnout for the event. Similar to hitting the cross-country ski trails, the downhill
In addition to staging races, Snowshoe Canada puts on clinics at schools, slopes also offer a fun opportunity for winter runs. Ski hills
clubs and fitness centres. They also provide officials and race director training will often have a service road that meanders gently from
and elite athlete development. the bottom of the hill to the top. In the winter months, this
For more information, go to snowshoecanada.ca road serves as both groomer machine access and an easy
ski run for beginners. These service roads (cat tracks) are
Dave Robinson is the president of Snowshoe Canada. usually well maintained and groomed, offering an incred-
ible opportunity for a long uphill slog. This suggestion
comes with a significant warning: be sure to check with
the ski area to see if running up the service road is permis-
sible. If you are cleared to run on it, you should make sure
you wear appropriate lights and reflective gear so you are
highly visible. Cats or groomers are usually focused on the
main runs during the evenings, but if they end up on the
service road this can be particularly dangerous. If you get
the thumbs up, then get busy getting vertical. Some kind of
traction device for your shoes is highly recommended for
this option as well.
TRAIL RUNNING
Don’t forget that trail running is accessible in the winter
months even if you live somewhere with regular snow-
fall. Trails are often well frequented by hiking enthusiasts,
people on snowshoes and dog walkers. This can leave them
well packed and often quite firm. Some of my favourite
trail runs take place in the winter months. Make no mis-
take: this type of running can be very challenging. Snow
that has been packed down by people, dogs and snowshoes
can be uneven and slippery. I’ve found this particularly
good for the small muscles in the feet and ankles, as well as
for proprioception in general, but you do need to be careful.
Yaktrax, or a similar product, is just as advisable for this
type of trail running.
Former Ironman Canada champion Jasper Blake is the head

coach of B78 Coaching.
RUN GEAR
$140
SAUCONY KINVARA 10
LIGHTWEIGHT MAINSTAY
BY KEVIN MACKINNON
he original Saucony
T Kinvara wasn’t the first
shoe to be billed as a lightweight
than lives up to that reputation. Over the years
Saucony seems to have tweaked the Kinvara
in a variety of ways – the shoe got a bit wider
of cushioning to ensure you get a smooth ride.
It starts with the Formfit performance con-
toured footbed, continues with the Everun
for a while, a bit heavier (with the addition topsole and rounds out with the EVA+ mid-
trainer, but to me it was the of some more durable midsole materials) – sole. It all adds up to a surprisingly cushioned
shoe that truly revolutionized and this version seems to have hit the sweet ride that feels just right – you don’t feel like
the category. It was, to me, the spot by adding just the right amount of new you’re running on a pillow, but rather like
technology while also maintaining the quali- you’re getting the right amount of shock
perfect triathlon shoe – light
ties that makes the shoe somewhat unique in a absorption. Thanks to the 4 mm offset, it
and easy enough to turn over, competitive category. feels very easy to roll onto your toes, making
so you could run fast if needed, This version of the Kinvara seems to fit a bit it an easy shoe to run fast in.
but also with enough support narrower than the last few versions of the shoe. It all weighs in at just 221 g, which is a few
The extremely comfortable, flexible and soft grams heavier than the original Kinvara. That
and cushioning to get you
upper with a padded, attached tongue lends original Kinvara, though, was a lightweight
through a half- or full-distance itself nicely to barefoot running if required wonder that tended to wear out a bit quicker
run with ease. during a triathlon, and just feels good for regu- than other training flats. While I haven’t had
lar training days with socks. The mesh is very a chance to really try and wear out the Kinvara
The initial versions of the shoe were among my breathable, too – another excellent feature 10, my gut feeling is that you’ll get consider-
favourites and, over the years, the Kinvara has that is appreciated during hot-weather work- ably more wear out of this shoe.
remained one of my top recommendations for outs or races. The well-padded heel counter It never went away, but with this latest iter-
triathletes looking for a neutral shoe that will provides just enough support while remaining ation, it feels like the Kinvara is back as one
Matt Stetson
get then through virtually any race or work- very comfortable, too. of the best options as a triathlon training and
out. The latest version, the Kinvara 10, more The Kinvara 10 uses three different levels racing shoe.
TRANSITION TRAINING
INTER CAN BE a difficult time for triathletes. It’s a time to rest,
W recover and reassess. However, the concept of slowing down to
reenergize doesn’t come easily to many endurance athletes. An undis-
puted fact of endurance sport is that both your body and mind need a
break, and winter seems the logical time to do just that. There’s fact-
based and anecdotal evidence that taking such a break will translate
into a better and happier athlete. Those who adhere to a suitable end-
of-season break typically have greater longevity in the sport and have a
higher chance of attaining race goals from year to year by resting, build-
ing, peaking and tapering at the appropriate times.
When it comes to winter triathlon training, variety is as vital as con-
RACE PREP sistency. There’s little need to log endless hours of training in dark, cold
MAKE 2019 and/or wet conditions. Instead, take a complete break from all physical
endeavours and enjoy some family/friend time (total rest). Then begin
YOUR BEST moving again, but steer away from the three disciplines of triathlon
for a time by incorporating light unstructured workouts of various
RACE SEASON other fun activities (active recovery). Then return to the specific chal-
lenges of triathlon and focus on a handful of short, quality workouts
each week for several months (prep phase). This will set you up for the
increased training and race demands of the spring and summer, when
BY KERRY HALE training hours ramp up as the temperature rises.
Michelle Simpson

TRANSITION TRAINING WINTER TIP 1
Off-Season Improvement Tips
SWIM
Lesley Patterson won the Xterra
World Championships again in 2018
and is a five-time off-road world cham-
pion. Known as a tenacious competitor,
here are her swim tips:
“Swimming is so much about your pro-

prioceptive awareness in order to nail
your technique,” she explains. “Slight
movements of your wrists, hands, hips,
can have massive changes on your
stroke. In the off season, I will often
do dance classes or martial arts classes
to get fluidity of movement and a sense
of my body in lots of planes of motion.
As triathletes we pretty much move in
the forward planes, so we often become
uncoordinated doing anything else.”
In terms of equipment, Pat terson

uses various tools to help her form
and endurance: BIKE RUN
THE VASA ERGOMETER Off the back of a stellar 2018 season, Karsten Madsen Jasper Blake is a former Ironman Canada Champion
“I simply cannot say enough good things improved his biking substantially, culminating in and recognized as a superb runner. Here are his run tips:
about it. It’s strength oriented, you can a seventh place finish in Maui at the Xterra World
put mirrors all around you so you can Championships. Here’s his biking advice: CROSS TRAIN
address issues of stroke technique. You “Cross-country skiing is great cross training for
can do full-on swim sets at different GET A BIKE FIT triathletes. It is also a low to no impact sport and
resistances.” It is an expensive piece of “Getting a good fit is a must. It can add power to your therefore can be performed for several hours without
equipment. Some clubs have invested set up and save power thanks to better aerodynam- much risk helping add valuable endurance mileage.
in them. If not, suggests Patterson, ics. This is a great place to start, but this should Classic skiing is a great substitute for running, too,
“Try getting three or four of your friends also be done from time to time as we age due to because it uses similar muscle groups.”
to all chip in a few hundred bucks and the fact that our bodies change and our most effi-
just share it around.” cient bike position may need to be reassessed and PLYOMETRICS
altered accordingly.” Plyometrics are exercises that involve repeated rapid
INDOOR ROWING stretching and contracting of the muscles (jumping/
MACHINE POWER METER explosive movements). “Plyometrics can be included
“You can focus on major strength “This is a great tool to track and quantify what you in gym/weight room sessions that you might already
and aerobic training here that actu- have done or are doing. The prices keep dropping, include in your program as well as during your regular
ally transfers quite well to swimming. too, with many good options for hub, crank, crank running sessions after a suitable warm up,” says Blake.
Although its slightly different muscle arm and pedals. It really is a no brainer to invest in “It’s important to exercise caution when performing
groups, there is a lot of crossover. one. I have a power meter on every bike I ride.” explosive movements though. Your warm up needs
You can set sessions and have com- to be robust and you need to be technically proficient.”
petitions with friends.” HILL REPEATS
Climbing used to be a weakness for Madsen. “As MANAGE PERIPHERAL FATIGUE
TEMPO SWIMMING courses got really steep and my RPMs dropped, my Peripheral fatigue is the inability to maintain a desired
By wearing a device placed inside power would drop off so I wanted to become better pace over long distances. “Long distance running,
your cap, you set it to beep and set at delivering functional power.” Enter hill repeats. especially during a triathlon, is less about speed and
a stroke tempo specifically for you. Choose a short and relatively steep section of road. more about your ability to maintain form and rhythm
“This way you can focus on stroked “It can get tedious spending 45 to 90 min going up under increasing peripheral fatigue. It’s not uncom-
count and pacing. Add in the snorkel, and down the same section of road, but you can use mon to see pace times drop dramatically in the latter
too, and you can really focus on front markers to gauge every rep in every session. It will stages of the marathon in an ironman. Your heart and
end mechanics.” greatly improve your functional power and make lungs are usually fine; it’s your ability to handle the
you enjoy the days you can just explore more scenic ongoing impact load on increasingly tired muscles
Patterson also recommends incorpo- routes on your bike.” that will hold you back.” The answer? “Hills are a
rating swim chords and getting a video great way to work on your peripheral fitness. And that
analysis of your swim stroke. includes the downhill portion of the hill.”

TRANSITION TRAINING
Jeff Symonds’s Winter Training Tips
Jeff Symonds is a multiple Ironman champion and an athlete known by his
moniker of “Get Ugly.” Here are his top-five winter training tips that will
pave the way for a fruitful race season to follow.
DON’T TAKE WILL EXPERIMENT GET THE FLU SHOT

POWER FOR GRANTED There is an old saying that the week Although getting the shot may be
Last year, Symonds made a commit- before a race is not the time to try somewhat contentious, Symonds
ment to ride outside regardless of something new. Says Symonds, “This advocates doing everything possible
weather conditions. It was a particu- may be true, but the winter is the per- to avoid illness. “Even if it means
larly rainy January and he got out fect time for experimenting. Get a bike dialing back a weekend or having a
every day, putting in some long ses- fit, try some new nutrition, clothing or sore arm in the pool for a session or
sions on ugly days. equipment. Experiment with the struc- two, go get your flu shot.”
“Training went really well, until it ture of your workouts, too.”
didn’t,” explains Symonds. “I found out PLAN FOR CHRISTMAS
that I was using a ton of my physical JOIN A SPIN CLASS AND NEW YEAR
and mental power gutting things out As a carry-over from the above tip, Symonds methodically plans things
and I ended up burning myself out a bit, Symonds readily concedes that his so Christmas (and perhaps New
losing motivation and catching some ill- best seasons have come when he has Year’s celebrations) fall on a recov-
nesses. Be smart and save your hardest a group to spin with. “Training became ery week: “That way, I am not feeling
work for key races.” fun. I was able to get in awesome ses- guilty about missing sessions and
sions, while not dipping too deep into can be present both physically and
my willpower reserves.” mentally for family activities.”

WINTER TIP 2

TRANSITION TRAINING
WINTER TIP 3
Winter Sports
While taking a break CLIMBING STAIRS
from specific triathlon Stair climbing is a great workout. The obvious
increase in quad strength will help you to bike (Continued from p.33)
training, there are
and run faster, especially when tackling hills. Avoid the temptation to start
many winter activities There are many buildings and workplaces where training too hard, too early. By
that will help maintain stairclimbing is an option and there are spe- falling into the common trap of
fitness in preparation cific machines found in any gym. Says Lesley hitting hard training too soon,
Patterson, “So much of bike work is about the winter will seem to drag on
for the upcoming race
strength and so, in the off season, a really dif- forever and there’s a very real
season. Here are three ferent way to build it, especially if you’re short danger that you’ll be past your
of the best: on time, is to go on the revolving staircase at peak fitness by the time you race.
the gym. This is simply the hardest piece of As athletes, the risk of physical
CROSS-COUNTRY SKIING equipment in the gym and doing intervals on and motivational burnout is real.
Save money, experience the winter this thing will kill you. It develops amazing core If the goal is to race in the spring
back country in all its splendour, and stability, quad, back and glute strength. I do and summer, the optimal time to
get an incredible workout. double stepping, running on it, side stepping. start ramping up your training
“Cross-country skiing is a very low But do use due diligence when starting out and is early January. Until then, rest,
impact activity, which will help to be careful not to overdo it. An hour on this thing try different sports and enjoy the
save those joints for the pounding in and you’ll be done for the day.” holiday festivities with family.
the summer, but it is a very muscu- Watching your caloric intake is
lar activity,” says Lance Watson of STRENGTH TRAINING always a good idea too. But don’t
Lifesport Coaching. “Classic” skiing There are myriad reasons why resistance train- guilt yourself. Recognize that you
more closely resembles the motion of ing can benefit the triathlete; it not only builds can get race fit with four or five
running, and “skating” incorporates strength in specific areas, it increases power months of solid training. More
some of the big muscle groups that output, and helps prevents injury. Stronger isn’t always better.
will benefit cycling power. legs can translate into faster bike and run splits,
“As Nordic skiing uses the whole and improved upper body and core strength
body, the oxygen demand placed upon can assist swim splits.
the body is as great if not greater than “Absolute strength should not be the goal of
any of the three disciplines of triathlon. the program,” warns Watson, “but rather an
This means that you can reach greater increase in muscular endurance would be of
amounts of oxygen demand and uptake more benefit. This is not to say that an increase
than when you are training swim/bike/ in strength is not desired, but given that triath-
run individually. This increased demand lon is an endurance sport, it would be better
can allow you to raise your VO2max – to be able to perform a given act for a longer
the body’s ability to absorb and trans- period, rather than being able to perform a
port oxygen to the muscles.” massive lift once.”

Proper technique is critical to avoid injury,

so ask for professional assistance if required.

Below is an example of a prep phase training or masters swim group, or alternatively, orga-
TRANSITION TRAINING
Think of the rest- plan for a month. It is a generic plan which nise to swim with a group of friends for added
includes two workouts in each discipline per motivation. Perhaps get a lesson from a pro-
recover-begin training week. It can be used to train for any distance fessional if required.
of triathlon. The idea is to build routine and On the bike, there’s a lively midweek
process in three momentum. This plan opts not to incorpo- indoor workout which can be done at a gym
rate training based on specified heart rate, or at home using a turbo trainer or stationary
distinct stages: wattage or pace guidelines. Instead, rate bike. On the weekends – assuming rideable
of perceived exertion (RPE) is utilised as a weather – head outdoors and perform an
guide where 1 = extremely easy and 10 = the easier ride but longer ride, adding some
1. Total Rest hardest effort you can possibly maintain for

30 seconds. Training with power, heart rate
distance each month.
The plan includes a 5km run race or run time-
Immediately after race season, take at or a GPS is optional here. trial each Saturday as speed work sessions. This
least one to two weeks of complete rest For the swim, consider joining a group. speed will assist across all distances come race
with no training whatsoever – longer if This is the most efficient way to improve, season. The plan includes an active recovery
required. Eat, drink, sleep and be merry. especially if you have a coach poolside offer- phase in week 4. Feel free to switch days to
Analysing the race season with a discern- ing advice. Contact your local triathlon club better fit into your weekly routine.
ing eye is commonplace during this time,
but leave it there. A more thorough analy-
sis can wait. If you really want to exercise
during this period, go for some long walks PREP PHASE TRAINING PLAN WEEK 3
with the family or the dog. WU/Warm Up, MS/Main Set, CD/Cool Down Monday RUN
50 min at RPE = 5
WEEK 1
Tuesday SWIM
2. Active Recovery Monday RUN

30–45 min at a relatively
easy intensity RPE = 5
Wednesday
45 minutes
BIKE: Indoor bike session
WU: 15 min at RPE = 5
For the next four to twelve weeks, enjoy
Tuesday SWIM MS: 15 min at RPE = 8 +
some light unplanned exercise away 30–45 min, preferably with with 2 min recovery
from triathlon. This might include winter a group or club at RPE = 5
sports, indoor rowing, hiking, mountain Wednesday BIKE: Indoor bike session CD: 10 min at RPE = 5
biking or anything else that appeals to you, WU: 15 min at RPE = 5 Thursday SWIM
works up a sweat and doesn’t lead to any MS: 5x5 min at RPE = 8 with 3 min 45 min
recovery between intervals
injuries. Work out at an easy to moderate Friday Rest day
RPE = 5
intensity and consider taking two full rest CD: 5–10 min at RPE = 5 Saturday RUN
days per week during this phase. 5 km run race or time trial
Thursday SWIM
30–45 min Sunday BIKE
2 hours at a steady pace RPE = 6
3. The Prep Phase Friday

Saturday
Rest day
RUN
5 km run race or time trial
WEEK 4: ACTIVE RECOVERY WEEK
Monday Rest day
Now resume structured and low-volume
Sunday BIKE Tuesday SWIM
triathlon training (see training plan),
1–1.5 hours at a steady pace RPE = 6 45 min
but only lightly for the first four to eight
weeks. This phase is designed to pro- WEEK 2 Wednesday BRICK: Indoor bike and run
WU: Cycle 10–15 min at RPE = 5
vide an easy, gradual return to proper Monday RUN
MS: Cycle 6,5,4 min all at
training rather than preparing to race. 30–45 min at a relatively
8/10 RPE with 1 min rests
easy intensity RPE = 5
The weekly volume is 40 to 50 per cent Run 20 min (First and last 5 min
Tuesday SWIM at RPE = 6, middle 10 min
of what might be performed later in the
30–45 min, preferably with at RPE = 8)
year. And most (not all) of the training is a group or club CD: 10 min at RPE = 5
at an easy intensity.
Wednesday BIKE: Indoor bike session Thursday SWIM
The length of the prep phase depends WU: 15 min at RPE = 5 45–50 min
on the length of time before your target MS: 9, 8, 7min all at RPE = 8 with
Friday Rest day
race. If there are 40 weeks until you’re 2 min recovery at RPE = 5
CD: 5–10 min at RPE = 5 Saturday RUN
a race, perform eight or 12 weeks of
45 min at RPE = 5
prep phase training. If your target race Thursday SWIM
30–45 min Sunday BIKE
is in only 24 weeks, you should aim for
1 hour 30 min at a steady pace
around four weeks. Friday Rest day
RPE = 6
At the completion of your prep phase, Saturday RUN Stop for coffee and a chat.
ramp up your training volume and inten- 5 km run race or time trial
sity gradually each month with specific Sunday BIKE
race goals in mind so that your fitness 1 hour 45 min at a steady pace
RPE = 6
continues to build toward you’re a race.
As mentioned, now that your Prep Phase training is complete, gradually ramp up the training
volume and intensity each month to meet the specific demands of your 2019 race season.
Kerry Hale is a triathlete and freelance writer from the Comox Valley, B.C.
TRIATHLETE
Triathlete
of the Year
of the
year
Cody Beals
as I surprised in
PRESENTED BY
W Mont-Tremblant this
year when Cody Beals not only took
the day, beating Lionel Sanders and
setting a new course record? Not
at all. A few weeks before his big
day at Ironman Mont-Tremblant, I
drove up to Guelph, Ont., to inter-
BY KEVIN MACKINNON
So ow o u g as
view the 28-year-old. Later that day,
I said to a group of athletes I was
b e c o m e o e a r t o f o u r coaching “Watch out – Cody Beals

is the real deal.”
Not to take anything away
a n n ua l T r i at h l e t e o f
from his amazing 8:10:36 day
t h e Y e a r c e l e b r at i o n ? that included both the bike and
overall course records, but it was
clear that the Lionel Sanders
he wa s comp et i ng a g a i n s t
Get this: we have an athlete who won two Ironman wasn’t the same man I saw
races this year – and she didn’t win an award. Another duel with Sebastian Kienle at
the Championship in Samorin,
spent the early part of the season decimating the best
Slovakia a few months before.
triathletes on the planet except Olympic gold medalists (I hasten to add that the always-
Jan Frodeno and Alistair Brownlee. He also didn’t get classy Sanders was quick to both
the nod in any of our awards this year. congratulate and praise Beals for
his fantastic performance.) Which
Face it, Canadians are pretty good at this sport,
meant that impressive debut might
which is highlighted once again as we join Triathlon have always had an asterisk next
Canada and recognize the best of the best. As the to it, were it not for Beals’ next
sport’s national governing body, Triathlon Canada foray into the world of Ironman in
Chattanooga, Tenn., seven weeks
gives awards that reflect the results of athletes who
after his big win in Quebec.
have excelled at the various world championships. On that day, the swim was can-
Triathlon Magazine Canada, on the other hand, has a celled due to high currents, Beals
bit more free rein to acknowledge performances that
aren’t necessarily tied to the International Triathlon
RIGHT
Union’s world championship events, which is why Cody Beals racing to
the win at Ironman
you’ll see a few differences in our top picks.
Mont-Tremblant
This impressive list of competitors excelled on the
world stage in 2018, continuing Canada’s impressive
Finisherpix
history when it comes to swimming, biking and running.

completed the 187-km bike and 42.2-km run
in 7:10:22, taking the title and earning a spot
on the start line in Kona in October.
Two Ironman races. Two Ironman wins. In
Mont-Tremblant he beat Sanders, the 2017 Kona
runner-up and Matt Russell. In Chattanooga
he beat Russell again. A few weeks after that
race, Russell would finish sixth in Kona.
Here at Triathlon Magazine Canada, we’re
not the only ones who have recognized just
how promising Beals’ Ironman career might
be. Now that he’s got his Kona start nailed
down, he was able to accept an invite from the
folks at Challenge Roth next year.
On his website Beals describes himself as
a “nerd in jock’s clothing.” He gets to say that
because he graduated at the top of his Queen’s
University phyisics class in 2012. Chatting with
the guy, though, you’d never use the “nerd”
moniker. He’s well spoken, easy-going and
infinitely approachable – not unlike Sanders,
who he’s raced against for years as the two
rose up through the professional ranks. Beals
competed as both a runner and triathlete in
high school and at university. After graduating
from Queens, he worked as an environmental
science consultant while “applying an
analytical, data-driven approach to training
and racing” and steadily rose through the age
group ranks. In 2013 he took the Ontario Long
Distance Championships, breaking the four-
hour barrier, and a year later he turned pro.
Almost immediately he was making podi-
ums at various 70.3 races across North
America. In 2015 he set a bike course record on
his way to winning Ironman 70.3 Eagleman. A
year later he took 70.3 Ecuador and defended
his title at Eagleman. In 2017 he rounded out
a season that included a bunch of podium fin-
ishes with a win at Challenge Aruba. Good
results, for sure, but nothing that foreshad-
owed what we’d see from Beals in 2018.
The year began with a win at Ironman 70.3
Taiwan. A flat at Ironman 70.3 Texas left him
well back in 22nd, which was followed by a sev-
enth-place finish at Ironman 70.3 Monterey in
Mexico. That’s when things really started to
click, though. A new course record helped him
win 70.3 Victoria. He took the Eagleman title
for the third time. And then he got down to
work preparing for his first Ironman.
Beals has achieved all these professional
top finishes under the careful guidance of
David Tilbury-Davis. Since he moved to
Guelph in 2017, he’s done a lot of swimming
with Craig Taylor’s Guelph Triathlon Project.
He averages less than 20 hours a week of train-
ing, considerably less than many Ironman pros
who routinely rack up well over 30 hours a
week of training. Much of that work, though,
is at a fairly high intensity.
The bottom line is that it works. Cody
Beals surged onto the world scene in 2018 and
earned our Triathlete of the Year honours.

TRIATHLON MAGAZINE CANADA & TRIATHLON CANADA ABOVE down the f inal spot on the podium and
Joanna Brown become only the fourth Canadian to earn a
Elite Female finishes fourth
at the ITU
medal at the Commonwealths.
Unfortunately, Brown endured more bad
Triathlete of the Year World Triathlon
Montreal luck through many more of the WTS series
races, including getting caught behind a
crash in Hamburg. There was the highlight in
Montreal, but then the bad luck returned for
the Grand Final.
Joanna Brown
“The season has been extremely difficult
and very frustrating,” Brown said after a flat
tire derailed her day at Australia’s Gold Coast.
“I have had some unfortunate circumstances
e’re get ting used to seeing is hardly new to adversity, though. A few years in races, but I have been in the lead group in
W Joanna Brown dominate the ago she was ready to call it a career after a string
elite side of the sport and in 2018 she excelled of injuries, but she hung on and enjoyed a break-
almost every World Triathlon Series this year
and I have to be proud of that. I will only be
once again. It was a self-admitted “up and through year in 2017, earning TMC’s triathlete of back stronger for the 2019 season.”
down” season for the 26-year-old from Carp, the year honours in the process. With a month to Some impressive results in the Super
Ont., but one which included a bronze medal go before the Commonwealth Games, she buck- League Series saw her end up seventh in the
at the Commonwealth Games and another led down and somehow managed to rehab the standings with one more championship event
top-five World Triathlon Series finish when shoulder to the point where she could compete. to go early in 2019, too.
she took fourth in Montreal. All of which made that bronze medal in Which is even more evidence of just how up
Things got off to a crazy start for Brown when Australia, which was Canada’s first medal and down Joanna Brown’s 2018 ended up. It’s
she crashed at the first WTS race of the season of the Games, even more satisfying. Brown a good sign, though, when even a year like that
in Abu Dhabi and fractured her shoulder. Brown used the day’s fastest 5-km effort to nail net’s you a triathlete of the year award.
TRIATHLON CANADA
Overall Elite
Triathlete
of the Year
Paratriathlete
of the Year
Stefan Daniel
t just 21, Stefan Daniel has already BELOW
A made an incredible name for himself
on the world Paratriathlon stage. Now a three-
Stefan
Daniel on
the run
time world champion, Daniel retained his at the
number one position in the world Paratriathlon Edmonton
ranks thanks to yet another impressive world ITU World
title in Australia at the Grand Final. Paratriathlon
Series
Daniel, who was born with bilateral club
hands and who’s right arm is shorter than
his left, proved once again that he can com-
pete with the best on the able-bodied front,
finishing 17th in the U23 category of the
world duathlon championships held in Fyn, TRIATHLON MAGAZINE CANADA ABOVE
Bob Knuckey
Denmark last summer. Pair that up with his
Paratriathlon World Series win in Edmonton Age-Group Triathlete at the Ironman
World
Championship
and you have the makings of yet another stel-
lar season as Daniel continues to prep for of the Year in 2018
another Paralympic run for 2020.
Bob Knuckey
our years ago, when Bob Knuckey competed at the Ironman World
F Championship in the 65 to 69 age category, he finished the race in
12:01. That minute appears to have haunted him ever since, because this year
he made it abundantly clear that he intended to get to Kona once again and fin-
ish under 12 hours. If he could achieve that impressive result he’d become the
first 70-year-old athlete to ever break the 12-hour barrier in Kona.
Knuckey nailed his Kona slot at Ironman Texas, then set his sights on the
big day in Kona. The former teacher spent much of the year training between
15 and 20 hours a week, honing his skills with the coaches and his teammates
at Caledon’s Canadian Cross Training Club.
Enjoying the near-perfect conditions the 2018 Kona race offered, Knuckey
blasted through a 1:18:13 swim, followed that up with a 5:47:38 bike and then
ran the marathon in 4:38:38. Despite a fall in the last 400 m that left his face
bleeding as he crossed the line, Knuckey finished in 11:55:54. It was also the
Wagner Araújo / ITU, Finisherpix
first time he’d ever beaten one of his rivals, Switzerland’s Hermann Hefti.
Knuckey works at a ski club through the winter and attributes some of his
triathlon success to all the snow he has to shovel through the winter. We’re not
sure that shovelling snow is the perfect training regimen for Hawaii success,
but we are sure that Bob Knuckey’s feat in Kona is one that will stay in the
record books for a while.
LEFT
Pavlos TRIATHLON MAGAZINE CANADA
Antoniades & TRIATHLON CANADA
BELOW
Desirae
Ridenour
Female Junior
(right) battling
for a position
at the 2018
Triathlete
Hamburg
ITU Triathlon
of the Year
Mixed Relay
World
Championship
Desirae
Ridenour
t’s been quite a year for 19-year-old
TRIATHLON MAGAZINE CANADA & TRIATHLON CANADA I Desirae Ridenour, who has been
a reg ular on Canada’s Mixed Team
Male Junior Triathlete Relay team and finished a solid 17th
at the Commonwealth Games. During
of the Year her lead up to the Commonwealths she
took the junior title in New Plymouth,
New Zealand, and heading into the
summer took her first senior win at the
Osaka-Castle Asian Cup event. Ridenour
Pavlos Antoniades
also qualified for the Super Leag ue
Championship Series thanks to her run-
ner-up finish at the Poznan qualifier.
Her final appearance at the world
bronze medal at the Brasilia CAMTRI Triathlon American junior championships Ridenour didn’t
A Championship signalled that 18-year-old Pavlos Antoniades was on
track for a big year. He proved that in style with by improving from 15th at the
achieve her goal of a podium finish, but
she did manage her third consecutive
2017 world junior championship to his eighth-place finish this year. top-10 result with her eighth-place finish.
Antoine Desroches, Janos Schmidt/ITU

Male International
Triathlete
of the Year
Jan Frodeno
fter a tough day at the 2017 Ironman
A World Championship in 2017, Jan Frodeno
sat down with his manager and planned out the
2018 season. He would take on Lionel Sanders at
Ironman 70.3 Oceanside. Patrick Lange at Ironman
70.3 Kraichgau and again at the Ironman European
Championship in Frankfurt. He’d take on Alistair
Brownlee and Javier Gomez at the Ironman 70.3
World Championship in South Africa. Then he’d
make another run for the Kona title.
Other than the final race on that calender, 2018
could not have gone any better for the 2008 Olympic
champion. He dominated in California and at the two
races in Germany. He took what many consider to be
TRIATHLON MAGAZINE CANADA ABOVE
Daniela Ryf on her
one of the most exciting races our sport has ever seen
as he ran clear to take the 70.3 worlds over another
Female way to a fourth
consecutive win at
the Ironman World
couple of athletes who will go down as amongst the
greatest our sport has ever seen.
International Championship
Then disaster struck. A stress fracture sidelined
Frodeno from Kona and he had to watch as Patrick
Triathlete of BELOW
Jan Frodeno on the Lange became the first man to break the eight-hour
course at Ironman barrier in Kona. It would have been the ultimate way to
the Year 70.3 Oceanside end his career – a win and a record in Kona. (Frodeno
admitted during interviews in Kona this year that he
had planned to retire if he had been able to capture
another Kona title.) The good news from all that is we’ll
get to see Frodeno compete for another year in 2019.
Daniela Ryf
Frodeno’s incredible season relegates Lange’s amaz-
ing Kona race as a “performance of the year,” rather
than one that might have netted him our international
triathlete of the year title. It also overshadows Mario
ould there be any doubt? After struggling with back Mola’s third straight world-championship season, too.
C issues for much of 2017, Switzerland’s Daniela Ryf
was late starting her season in 2018, but once she did get
rolling, there was simply no stopping her. She got things
rolling with a win at Ironman 70.3 Rapperswil, smoked
a stellar field at the Ironman European Championship
in Frankfurt, winning the race by 26 minutes, and then
smoked three-time Kona champ Mirinda Carfrae by over
20 minutes, setting a new half-distance world best thanks
to her 3:57:56 finish.
And that was just the tune up for the world champion-
ship season. In September she took her fourth 70.3 title
despite a pesky zipper on her trisuit that had her do the
bike ride with what looked like a parachute trailing behind.
The coup de resistance, though, was her incredible per-
formance at the Ironman World Championship, where she
shattered her own course record with her 8:26:16 clocking.
Paul Phillips
So, no, there’s no arguing this one. It’s Daniela all the way.

long Distance

Elite Female
Triathlete Angela Naeth
of the Year t’s hard to believe that Angela Naeth almost didn’t ABOVE TRIATHLON MAGAZINE CANADA
I make it to the Ironman World Championship this
year, but her last-minute entry was certainly justified
Angela Naeth
races to an
Elite Male
eighth-place
TRIATHLON CANADA by her eighth-place finish. After we put her on our
November, 2018 cover, Naeth even managed another
finish in
Kona 2018 Triathlete
Elite big finish – she took second at Ironman Cozumel,
leading until the final kilometres of the run. of the Year
Multisport It was an amazing year for Naeth, who found out
early in 2018 that she had contracted Lyme disease.
Athlete Her end of season heroics net her our long distance
triathlete of the year title over some otherwise deserv-
of the Year
Cody Beals
ing competitors. Kirsty Jahn took two Ironman titles
this year in Brazil and at Ironman Boulder, while Jen
Annett had an impressive season that saw her set a
Paul Phillips
new Ironman bike record in Texas and a third-place

finish at Ironman Arizona. See p.38
Age-Group
Triathlete
of the Year
Jim
Stewart
t’s been quite a year for the
I over-65 men on the interna-
tional scene here in Canada. In
addition to Bob Knuckey’s Kona
world title, Surrey, B.C.’s Jim
Stewart added another world title
to the 60 to 64 title he earned in
2014, capturing the 65 to 69 title
in Fyn, Denmark at the ITU Long
Distance World Championship.
As he was four years ago, Stewart
was the only Canadian world
champion at those championships.
LEFT
Jim Stewart at
Ironman 70.3
Oceanside 2018
Finisherpix

Standard Distance
TRIATHLON MAGAZINE CANADA & TRIATHLON CANADA in his first World Cup triathlon event in
Edmonton. He was extremely nervous, but
Elite Male Triathlete of the Year was able to get off to a great start.
“I got out of the water in the top-five right
behind some Olympic athletes so, for me, that
was already a dream come true.”
Unfortunately, he didn’t have the best
Tyler Mislawchuk
companions on his bike ride. You know those
people that are too uncoordinated to success-
fully complete a high-five or a fist bump. They
were cycling right in front of Mislawchuk.
BY PETER MENDELSOHN “Two guys decided that they were happy
with how the race was going, and decided to
fist bump.”
magine that you’re competing at the 2016 race. I had a broken leg from a stress fracture.” It was not successful. One cyclist knocked
I Summer Olympics. Despite finishing 15th out of 55 competitors, the other one over. Mislawchuk, just behind
You’re gearing up to swim 1,500 metres, the now 24-year-old says that he’ll always look them, went down as well. He broke three ribs
cycle 40 kilometres and run 10 kilometres back on Rio and wonder what could’ve been. and suffered a quad contusion.
against many of the best athletes in the world. “I’ll always remember those games as being In March 2014, Mislawchuk took part in his
You’re only 21 years old, making you the special and something I’ll never forget,” said second World Cup event in New Zealand.
youngest triathlete in the field. Mislawchuk. “But I’ll also always think in the On the cycling portion of the race, the
And, oh yeah, you have a broken leg. back of my head, probably until I’m a very bikers ahead of him once again fell, forcing
Winnipeg native Tyler Mislawchuk knew that old man, about what would’ve happened if I Mislawchuk to tumble to the ground. He ended
he had had a lot of pain that day in Rio. He just would’ve been healthy, and play that over and up being runover by the cyclists behind him.
Janos M SchmidT/ITU
thought it was some kind of muscular problem. over in my head.” This time, the damage was even worse: A
“I remember finishing up the race, and I Injuries are nothing new to the five-foot- broken jaw.
could barely walk,” said Mislawchuk. eight Canuck. He spent a week in a New Zealand hospital,
“I got it scanned pretty much right after the In June 2013, Mislawchuk participated undergoing facial surgery and dental surgery.
OPPOSITE TOP RIGHT BOTTOM
Mislawchuk racing in Hamburg Mislawchuk smiling atop Mislawchuk on course at the Edmonton
during the mixed relay the podium in Antwerp ITU Elite Mixed Relay race
“
He had screws in his jaw for four of five weeks
and was unable to eat solid food.
Of course, Mislawchuk persisted. He placed
fourth in his very next race in the Netherlands,
just over two months after breaking his jaw.
I’m not a crier, but I had
“How I get rid of bad thoughts isn’t neces- tears in my eyes after
[Yokohama WTS].
sarily thinking positive thoughts, but I think
about the process,” said Mislawchuk. “As soon
It wasn’t because of that

as I broke my ribs in Edmonton I was asking
the doctor, ‘How soon can I train? How soon
can I just get back?’”
Luckily for the Canadian, he hasn’t had to specific race. It was
deal with any hazardous fist-bumps in 2018,
his most successful year to date. just something I’d been
In late March, Mislawchuk finished fourth
in New Plymouth, the same race where he’d believing that I could do
broken his jaw four years earlier.
In May, he placed fourth again, this time
for years. I was finally
at the ITU World Triathlon Series (“WTS”)
event in Yokohama.
on the path to it.
“I’m not a crier, but I had tears in my eyes
”
after that race,” he said.
He’d had top-five finishes before. But never
in any of the prestigious races that make up
the WTS. Going forward, Mislawchuk knows what will likely struggle to be completely fulfilled
“It (crying) wasn’t because of that specific race. he needs to do to continue rising up the by his accomplishments.
It was just something I’d been believing that I World Rankings. “I’ll probably never be completely satisfied
could do for years. I was finally on the path to it.” “I’m just off the top guys in the world. Just with whatever I do in the sport because I’m
In June, he earned his first podium finish at a off in the swim, the bike and the run. We’re the type of person who always wants that lit-
WTS Event with a third place finish in Antwerp. talking percentages in all sports. tle bit more. I’m very critical of myself.”
Mislawchuk capped off his career year with “But, when you add up the small percentages, Still, as long as he always pushes himself to
a bronze medal in the men’s Equalizer at the it adds up to the difference between first and the limit, he’ll be able to walk away from tri-
Super League Triathlon in Malta in October. eighth or first and sixth or first and third. I athlon one day with some level of contentment.
The Winnipeg Jets fan finished the season have to find a way over the next few years to “When I do hang it up, I want to be able to
ninth in the WTS Rankings, the first time a find those small percentages.” say ‘I absolutely gave everything to the sport,
male Canadian has finished in the top-10 of Even if he’s able to trim seconds – or I left no stone unturned, and that was the best
Rankings since the ITU World Championships milliseconds – from his time, Mislawchuk I could be.’”
were formed.
It certainly didn’t come easy.
“I train seven days a week,” said Mislawchuk.
“I may get an off day once a month or once
every two months.”
His daily training routine consists of two
to four sessions a day: “It could be two runs a
bike and a swim, or it could be run, bike, swim,
weights, or two swims, a run, and a bike.”
In addition to non-stop training and his
own race schedule, Mislawchuk also rep-
resented Canada in mixed relay Olympic
qualification events in Nottingham, Hamburg,
and Edmonton throughout the year.
The mixed relay event, with each team com-
Tommy Zaferes/ITU, Wagner Araújo / ITU
prised of two men and two women, will make

its debut at the 2020 Olympics.
The self-described coffee enthusiast likes
Canada’s chances: “I think Canada has a good
shot at winning a medal in the relay. It would
be with some of the athletes I’ve been in the
sport with for five or six years that are really
good friends, so I think it would be special.”
Age-Group
Triathlete of
the Year
Margie
Ritchie d m o n t o n ’s M a r g i e
E Ritchie is no stranger
to world titles, and the breast-
cancer survivor added another
two to her impressive resume this
year with a win at the Grand Final
in Australia, along with a world
duathlon title in Fyn, Denmark.
LEFT
Margie Ritchie from
the USA Triathlon
Championships 2018

& TRIATHLON CANADA
Elite Female
Triathlete
of the Year
Joanna
Brown
Finisherpix
S e e p .4 0
d uat h l o n
Triathlon Canada TRIATHLON MAGAZINE CANADA
Excellence Awards Age-Group Duathletes
of the Year
I T U W or l d T r i at h l o n
Gr a n d F i na l :
Gold Coast
TRIATHLON
Position Age Group Discipline
Margie Ritchie
Kate Timms
Graeme Barber
2
2
40–44 Female AG
75–79 Male AG
Sprint
Sprint Chris Schindler BELOW
Matt
Straatman
Matt Straatman
Margie Ritchie 1 60–64 Female AG Standard
Louise Atkinson Clark 2 65–69 Female AG Standard from
Ironman
70.3 Ohio
I T U M u l t i s p ort itchie wasn’t the only Canadian to top the podium at the
W or l d C h a m p i o n s h i p s
F e s t i va l : F y n
R world duathlon championships in Fyn, Denmark, last
summer. Straatman topped the 25 to 29 age group, while Schindler was
the top 40 to 44 athlete. That’s enough to net the trio our age-group
duathlete of the year nod.
AQUABIKE
Isaac Chung 3 20–24 Male AG Aquabike
LONG DISTANCE
Claire Robinson 2 20–24 Female AG Long Distance

Emily Taylor 2 25–29 Female AG Long Distance
Nancy Cole 3 65–69 Female AG Long Distance
Jim Stewart 1 65–69 Male AG Long Distance
AQUATHLON
Kamal Maghri 3 45–49 Male AG Aquathlon

Petr Schmidt 3 55–59 Male AG Aquathlon
CROSS TRIATHLON
Evan Girard 3 25–29 Male AG Cross Triathlon
STANDARD DUATHLON
Matt Straatman 1 25–29 Male AG Duathlon

Chris Schindler 1 40–44 Male AG Duathlon
Margie Ritchie 1 60–64 Female AG Duathlon
Tara–Jay Lapstra 2 45–49 Female AG Duathlon
Carolyn Silvey 2 60–64 Female AG Duathlon
Paul Huyer 2 60–64 Male AG Duathlon
Woody Paylor 2 75–79 Male AG Duathlon
Xavier Girard 3 20–24 Male AG Duathlon
SPRINT DUATHLON
Maureen Teixeira 2 75–79 Female AG Duathlon

cRO S S TRI AT H L O N
TRIATHLON MAGAZINE CANADA ABOVE TRIATHLON CANADA

Karsten Madsen
Cross Triathlete at the Xterra World
Championship
Elite Multisport Ò
of the Year OPPOSITE
Tate Haugan
Triathlete of the Year
racing at Xterra
Canmore
Karsten Madsen Tate Haugan

win at Xterra Uruguay and a raft of podium riathlon Canada recog nizes the impressive
A Xterra finishes marked a turnaround year for
Karsten Madsen after a tough 2017 that saw him DNF for
T world title won by Tate Haugan by awarding the
18-year-old with its Elite Multisport Triathlete of the
the second year in a row at the Xterra World Championship Year title. Haugen claimed the world cross title in a close
Jesse Peters
in Maui. His 2018 run of impressive performances included battle over the home-country’s Oscar Gladney Rundqvist.
a seventh-place finish in Maui.
ultra

Female
Triathlete
of the Year
Tara Norton
ou can read about Tara Norton’s
Y i m p r e s s i v e U l t r a m a n Wo r l d
Championship title in our news section:
the 47-year-old wonder woman followed up
a breakthrough performance at the Doxa
Threelay with the Ultraman world champion-
ship on the Big Island in Hawaii last November.

Male Triathlete
of the Year
Dave
Matheson
ive years ago Penticton’s own Dave
F Matheson not only won Ultraman
Canada, he set the course record. Half a
decade later the 47-year-old was back at
the race and not only took another title, he
managed to break his own course record by
10 minutes.
Ken Anderson

THE THREE-SPORT WONDER
KONA GAME CHANGER
Cameron
Wurf BY KEVIN MACKINNON
Paul Phillips

T’S A CONVERSATION most people would hardly
I expect might happen in the closing stages of an Ironman.
“Romain, do you need third to get to Kona?” Cam Wurf
asked Romain Guillaume at Ironman Nice last June.
“No, even if I am fourth I will be good.”
“OK, then I’m going to go ahead.”
As has come to be his modus operandi in virtually every
triathlon he competes in, Wurf had led off the bike in Nice.
He’d hung tough through as much as the marathon as
he could, but was finally bumped out of the top three by
Guillaume, a hometown hero in Nice – not only is he French,
but he spent a number of years living and training in the city.
But Wurf started to feel better and picked up his pace.
He caught up to Guillaume, but wanted to make sure he
didn’t jeopardize his chances to qualify for the Ironman
World Championship. After his third-place finish,
Guillaume and his parents found Wurf and thanked him
for his sportsmanship.
Wurf went right from that podium finish in Nice to
a training camp with Team Sky, the cycling team that
has come to dominate the world of cycling over the last
decade. While Wurf, a fomer pro cyclist with the Liquigas
team, never rode for Sky, his coach, Tim Gerretson is
coaches the Sky team.
On the Wednesday after his third-place finish, Wurf
did a six-hour bike ride through the Alps with the mem-
bers of the Sky team preparing for the upcoming Tour de
France. From there he journeyed to Bavaria in the south
of Germany to compete at Challenge Roth. He pushed
Sebastian Kienle to the limit there, dropping the German
uber-biker 150 km into the bike and would eventually fin-
ish fifth in the competitive Roth field.
It was just one of a summer filled with crazy train-
ing weeks for Wurf, who raced at Ironman South Africa,
Challenge Venice, Challenge Salou, the Nice/Roth double
and followed that up with another top finish at Ironman
Zurich at the end of July. August was spent training, allow-
ing Wurf to enter Challenge Almere without a ton of
competition in his legs. Once again he led off the bike, then
finished the first half-marathon in 1:21 before “shutting
“ROMAIN, DO YOU NEED THIRD TO GET TO KONA?”
things down” to save both physical and emotional energy
for Kona, and eventually finishing second.
CAM WURF ASKED ROMAIN GUILLAUME AT
That is why, heading into last year’s Ironman World
Championship, I felt that Cameron Wurf, a former rowing
IRONMAN NICE LAST JUNE.“NO, EVEN IF I AM
world champion and Olympic rower for Australia, the for-
mer pro cyclist who turned to triathon just three years ago,
FOURTH I WILL BE GOOD.” “OK, THEN I’M
would be a game changer in Kona. That run performance GOING TO GO AHEAD.”
in Almere signalled that the contenders in Kona weren’t
going to be able to let the Aussie get too far ahead off the
bike – he was sending a message that he wasn’t likely to
run a 3:08 marathon, like he had done last year after set-
ting a new bike course record on the Big Island. This year
a three-hour effort, or even less, was a very real possibility.
Creating a strategy around Wurf was going to be most
critical for Canadian Lionel Sanders and Kienle, too. Last
year the pair stayed with Wurf for much of the bike. Both
were unable to stay with Wurf, but both would also shat-
ter the previous course record by about four minutes, but
the effort of trying to stay with Wurf would cost them the
overall championship title – Kienle would eventually fin-
ish fourth and Sanders finished a heart-braking second,
being passed by Germany’s super-runner, Patrick Lange,
with just a few kilometres left in the marathon.
So how d id a 30 -yea r- old who d id h is f i rst
triathlon just three years ago suddenly Within a few years he was in Europe, racing for
become a “game-changer” at the Ironman STARTING AT 14, WURF Liquigas and, once again, training harder than
World Championship? Ask Cameron Wurf everyone else, but not seeing the same results
and you’ll learn that he’d been working his WAS IN THE GYM FIVE as some of his teammates and competitors.
way to that position since he was 14. He broke Fabian Cancellara’s power records
Lord Howe Island is a “tiny little island” on DAYS A WEEK, IN in testing, Ivan Basso’s climbing records in the
the Great Barrier Reef. There were 300 people mountains, but never got the big wins they’ve
who lived on the island when Wurf was grow- ADDITION TO HIS OTHER become famous for. By 2014 he’d had enough.
ing up – 30 of them were at his school. One of “I didn’t want my career to be underachiev-
his schoolmates? Tim Reed, the man who out- SPORTS TRAINING. ing,” Wurf says. “I felt that I should put that
sprinted Sebastian Kienle to take the Ironman effort into something else. That’s when I tried
70.3 World Championship in 2016 on Australia’s ON THE WEEKENDS HE to step away.”
Sunshine Coast. Like so many Australian kids, While Wurf wasn’t racing for a team, he
Reed and Wurf grew up doing a variety of sports, PUT IN SIX AND SEVEN remained an ambassador for Cannondale. In
including, as is the norm for so many kids in 2015, while taking part in a Grand Fondo in
Australia, swimming and surf-lifesaving. HOUR DAYS OF TRAINING Aspen, he found himself out on a social ride
Wurf moved to Tasmania to go to high with Lance Armstrong.
school and continued to do as many sports IN A VARIETY OF “Just remember, you can have lots of fun
as he could: Australian Rules Football, golf, when your 52,” Armstrong said. “Don’t waste
swimming, rowing – everything he could fit DIFFERENT SPORTS. your life.”
into a busy schedule. His dad, who was an avid Wurf took that message in stride. With his
diver, spent a lot of time in the weight room. everyone else, but I didn’t get the same results,” background in a variety of sports, he figured
“If you’re going to be an athlete you need Wurf says. So he decided to start working with he should try a triathlon. He contacted the
a strong foundation,” Wurf’s dad told him. an Italian coach based in Western Australia, folks at Cannondale and asked if they knew of
“Treat the whole body as important.” Antonio Morogiovanni, who was famous for any Ironman races he could look to compete in.
Starting at 14, Wurf was in the gym five “breaking athletes:” The next one on the calendar was Whistler –
days a week, in addition to his other sports “It was a case of unlocking all that work two weeks away. With next to no training
training. On the weekends he put in six and I’d done.” under his belt, he raced there and would earn
seven hour days of training in a variety of dif- Wurf won the world title in 2003 and was himself a Kona spot.
ferent sports. At 15 he decided he wanted to go one of the first Australian rowers to qualify for Two weeks after the race in Whistler he
to the Olympics. By the time he was 17 he had the 2004 Olympics. broke his foot. The cast came off a couple of
Paul Phillips
made rowing his main focus. After a lacklustre performance in Athens, weeks before the world championship, but
“I always felt like I trained way harder than Wurf took on a new sporting challenge, cycling. Wurf raced on the Big Island anyway.
He had found his next sporting challenge. The training regimen, along with the asso- Big Island. Going into the world champion-
2016 was, in Wurf’s words, “a disaster – I ciation with Sky, often leads to questioning ship, Wurf was clear on how he wanted things
thought I knew everything.” He spent much looks and shoulder shrugs from other athletes. to develop: “I want the race to be as hard as
of the year dealing with running injuries – Froome spent much of the year dealing with the possible,” he said. “I want everyone to be on
the downside of having an incredible aerobic downside of last year’s positive test for an excess their limit from the gun.”
engine honed in non weight-bearing sports amount of salbutamol in his system, but was Kienle, who had used Challenge Roth as
like rowing and cycling, then suddenly start- cleared by the UCI in time to ride the Tour de an opportunity to test out his Kona race plan
ing to do a lot of running. France this year. Wurf has been tested numerous – riding with Wurf until he knew it was time
At the end of that year, Wurf headed to times both in and out of competition throughout to back off enough to still be able to run a fast
Ironman Arizona with the goal of seeing if his career and has never had a positive test, so marathon – was never in the mix after a flat
he could come off the bike ahead of Frodeno’s there is no evidence to back up the questions. in transition kyboshed his race plans. Sanders,
world record splits. He achieved that goal, He and Gerrison put together their challenging who had been struggling with his form since
but found that he had lost time on the bike training and racing plan because Wurf comes to August, would never be a factor in the race.
to Sanders, who followed his faster bike time the sport with a unique background. Wurf rode his way to the front, dropping
with a 2:40 marathon, considerably faster “I am such a different athlete to any of these American super-cyclist Andrew Starykowicz
than Wurf managed on the day. It was an eye- guys,” Wurf says. “I have not had anywhere in the process and setting a new bike course
opener – Wurf realized that if he wanted to near a similar sporting background to anyone. record of 4:09. He wasn’t able to stretch the
compete with the likes of Sanders and Frodeno
he would need to “bike better than I ever had
before, become a world-class swimmer and “I AM SUCH A DIFFERENT ATHLETE TO ANY OF THESE
become as close to a world-class runner as I
could. I didn’t think that was possible.” GUYS. I HAVE NOT HAD ANYWHERE NEAR A SIMILAR
He returned to Australia and was trying to
figure out what his next plan should be when SPORTING BACKGROUND TO ANYONE.”
he got a call from Sky coach Tim Gerrison, who
had known Wurf from early on in his sports The rowing background – I had an engine that field, enough, though, and his 3:01 marathon
career as a rowing coach in Australia. Gerrison for six minutes could suffer more than most would net him eighth. An improvement. A
had been the sports physiologist for Australia’s people. In cycling you have to race for three good result for a man in just his third year in
Olympic swim team in 2004 and Great Britain’s weeks, day after day. I’m used to training and the sport. But not what he’s aiming for.
Olympic swim team in 2008 before starting up racing tired. One of the big key areas for run- Cameron Wurf wasn’t quite the game changer
the Sky program. In early January he found ning in an Ironman was running on tired legs. at last year’s Ironman World Championship
himself in need of a training partner for mul- We were trying to do things like track sessions that I had foreseen. Had the conditions been
tiple Tour de France champion Chris Froome. and long runs and whatever triathletes do. But tougher, that might have been different. Had
He’d heard that Wurf was in good shape. that’s not what happens in the race. We flipped Wurf been able to duplicate his marathon run
For a couple of weeks Wurf rode with things on their head – the only way I’ll run is from Challenge Almere, things would have been
Froome, riding 12 to 14 m behind the English if I’ve absolutely destroyed myself on the bike. different, too. But a sub-2:50 marathon in cool
speedster to simulate his triathlon train- Because I am training to run as fast as I can conditions in Holland does not equate to a simi-
ing. Eventually he and Gerrison talked about after I’ve ridden my bike as fast as I can.” lar run in Hawaii’s heat and humidity.
coaching. Gerrison said the big goal for 2017 All those six and seven hour training days But, if he continues his impressive improve-
needed to be getting to Kona. He felt the Sky as a teenager – they helped him prepare for all ment, Cameron Wurf could very well become
team had learned so much from their first this, too. much more of a factor in Kona some day.
Tour de France, even though it hadn’t gone The only downside with the plan this year? Unless he decides its time to try and make a
well, that it ended up leading to the team’s suc- The easiest race conditions ever seen on the living in a fourth different sport.
cess in the following years. (Sky has won all
but one of the last eight tours.)
Wurf made it to Kona. Just over a month
out from the race he won Ironman Wales,
considered by many to be one of the toughest
Ironman races in the world.
His plan in Kona was simple – he needed to
get to the front of the race to see how the best
raced. After the “worst swim of his life” he
found himself riding with Kienle and Sanders.
“I led that race out on the run,” he said. “I
heard Lionel breathing. I heard Sebi breathing. I
saw Patrick coming. It’s a very different looking
race at the front. Based on what we learnt there
we had a plan for this year. [I needed] more expe-
rience running. More experience racing.”
The plan was very specific to Wurf and
almost completely against normal triathlon wis-
dom. It included all those full-distance races. It
included training camps with the Sky team.
“Chasing those guys up a mountain, then
running 30 km – that’s hard.”
EPIC
Being an epic country, it’s no surprise that Canada has a huge selection of races
to challenge every level of triathlete. Whittling down the many opportunities
isn’t easy, but here are ten of our favourites. While some have substantial history
and others are breaking new ground, they all offer unique opportunities to
explore personal best times on your own home turf. Get to know your country
better, one race at a time, while swimming, biking and running through some of
our most beautiful regions.
RACING 10 Must-Do Canadian Races

BY HELEN POWERS
EXTREME TRIATHLON
CANADA MAN / WOMAN
JULY 7 Lac Megantic, Que.
1
From the shore of Lac Megantic at dawn, to
the peak of Mount Megantic by midnight, this
race pays tribute to the Canadian pioneers who
bravely trekked into the wilderness to make
new lives. In that independent spirit, racers
are largely on their own for this course with a
notable absence of volunteers along the way.
After finishing a 3.8-km swim, this ulti- Mont-Tremblant has long been a much-loved
mate race has 2,500 metres of elevation through 180 km of triathlon event both for athletes and their
cycling. The run travels 42 km of roads and trails that add families. Set in a very popular area that boasts
up to another 1,500 m of elevation. The race’s end point is an incredible views and a lovely pedestrian vil-
astronomy observatory on top of the mountain in Megantic lage, there is no end of activities for everyone
2
National Park. This region was the world’s first designated in this ideal destination. Located just an hour
dark sky reserve and “reach the stars before midnight” is a and a half north of Montreal, the locals are
prominent message of this outstanding race. well-geared for providing visitors with a sup-
Due east of Montreal, Lac Megantic is very close to the portive and warm welcome.
state of Maine in the United States. This year’s race rendi- Mont-T rembla nt is one of on ly t wo
tion will offer four spots for the XTri World Championships places in the country where Ironman World
and for the Norseman 2020. Championship spots can be earned. Having
both the Ironman and 70.3 filled to registra-
MONT- tion capacity is not unusual, so it’s a good idea
to sign up early. Most years the swim in Lac
TREMBLANT Tremblant does allow wet suits and once out of
the water, athletes will find a red carpet-lined
IRONMAN run to the first transition zone. The challeng-
ing bike course winds along roads through low
AND mountains and forests while the run uses Le
P'tit Train du Nord, a former railway bed that
IRONMAN has been transformed into Canada’s longest
Endurance Aventure, Paul Phillips
linear park. While once made of crushed gravel,

70.3 this feature has been paved for this event.
AUGUST 18 & JUNE 23 Mont-Tremblant, Que.

3
ITU WORLD
TRIATHLON
EDMONTON
JULY 20 – 21 ITU WORLD

Edmonton, Alta. TRIATHLON
In 2019, Edmonton will be the seventh stop MONTREAL
in the ITU World Triathlon Series, an event
the city has hosted since 2015. Last year, they
added the Mixed Relay Series format to the
4
roster which sees two women and two men Since 2016, the unique Old Port of Montreal has been a stand-out
each finish a mini triathlon before tagging venue for the World Triathlon Series circuit, however, in 2019, there
a teammate. This competition will make its are venue changes happening. The main venue will be the Grand Quay,
Olympic debut in 2020 in Tokyo, just a few described by ITU as a “new field-of-play offering indoor and outdoor
months after Edmonton will be hosting the infrastructures that will enhance the experience of athletes and spec-
ITU World Championship for the third time. tators.” The quay is located in Old Montreal and the cycle segment,
Swimming, biking and running through known to be technically and strategically challenging, will remain in
the city’s beautiful river valley are not just for the historic streets. The swim venue will be in the Alexandra Basin and
the professionals and elites. Large numbers athletes will run along the Lachine Canal, closer to the main venue.
of people will also compete in categories that Aside from the many professional triathletes competing, the race also
include team relay, aquabike, youth/junior attracts lots of amateurs from all ages and levels of ability in the standard,
super sprint and paratriathlon. There’s a try-

a-tri option, too, and with the closed course
JUNE 29 sprint, try-a-tri and corporate challenge categories. This is a very urban
triathlon event, set among one of Canada’s oldest settlements. More than
set-up, it is an appealing environment for 20 per cent of participants are from outside the province and no doubt,
newbies to see what triathlon is all about. Montreal, Que. their list of local things to do after the race will be quite long.

5
PENTICTON
SUPER
LEAGUE
AUGUST
21 – 25
Penticton, B.C.
BARRELMAN TRIATHLON
Super League
SEP TEMBER 22 Niagara Falls, Ont.
Triathlon came to
Canada for the first
time in 2018, landing
in Penticton where it
was a huge success. Not
content to merely repeat
a good thing in 2019,
the organizers have
upgraded their roster to
include a half-distance
option, off-road racing
and kids races. Carrying
over from last year are
the Equalizer and the
Enduro. The first is a
two-stage event with a
stand-alone bike stage
and another which has
two rounds of swim-
ming and running in
addition to another bike.
The Enduro course is a
traditional sprint done
twice, back to back.
This event is a quali-
fier for professionals
to land a lucrative
contract in the cham-
pionship series, joining
the world’s best short
6
course triathletes Dubbed the largest independent triathlon Finally, the run comprises a
to race world-wide. event in North America, this year will mark the two-loop circuit that parallels
However, the main sixth anniversary of the Barrelman Triathlon the amazing Niagara River. You
focus of Super League in Niagara Falls. This popular race is unique as will get to see the falls not once,
in Penticton will be it is the only point-to-point triathlon in Ontario. but twice, along with other local
on providing thrilling It is known as a flat and fast course that is well- attractions. In addition to the
competitions and fes- suited to triathletes of all skill levels. half-distance race, there are
tivities for age groupers. Beg inning at Welland’s International the options of doing a half relay,
Athletes are encouraged Flatwater Centre, half-distance participants swim/bike or bike/run combina-
to do all three races swim in the recreational waterway which is tions. If you’re interested in this
Courtesy Barrelman
and only those who do described as pristine, sheltered and not sub- one, don’t wait too long as there is
will qualify for the age ject to adverse weather conditions. The open a maximum of 1,250 registrations
group awards. road bike course takes cyclists south to Lake and spots were already going
Erie and then east to the city of Niagara Falls. faster than usual last fall.
8
GREAT WHITE
NORTH
TRIATHLON
JULY 7 Stony Plain, Alta.
Over in Stony Plain, Alta., the Great White

North Triathlon has been a big hit since its
debut back in 1991. It is known as a fast course
with a 2009 male record of 3 hours, 43 minutes,
1 second and a 1993 female record of 4 hours,
14 minutes, 18 seconds. Registrations number
around 800 people and the volunteer roster
is well over 500, creating impressive support
for everyone. Racers can choose from profes-
sional/elite, age group, relay or Paralympic
categories in a half-distance, team-half,
Olympic, duathlon or aquabike races.
Stony Plain is just west of Edmonton and,
given the typical water temperatures for this
region in early July, wetsuits are highly recom-
mended. Starting out at the Allan Beach Resort,
7
JULY 7
MUSKOKA
IRONMAN
70.3
Huntsville, Ont.
Known to many as “Beauty and the Beast,” Ironman 70.3

Muskoka is Ontario’s only Ironman competition and it is
a very popular event among triathletes and their families.
Located a few hours north of Toronto in Huntsville, the
town is a tourist mecca that offers so many things to do
in this spectacular setting of forests and lakes within the
Canadian shield.
Huntsville has been hosting triathlons for almost 30
years and although the Ironman course was made less
hilly in 2017, the race’s 10th anniversary, it’s reputation as a
tough course wasn’t affected. The Canada Summit Centre, swimmers tackle the usually calm Hubbles
just steps from swim venue of Fairy Lake, is the starting Lake before cycling along roads that are mostly
point for both the run and bike courses. Built in 2010 for the in the rural areas surrounding the town. The
Finisherpix, Ken Anderson
G8 Summit of world leaders in downtown Huntsville, the race wraps up with a run course that follows
centre has been renovated and is now used as a spacious streets and recreational trails within town.
recreation and leisure facility. This year’s race categories Whether before, during or after the race, keep
include individual triathlon or duathlon and there will also an eye out for Stony Plain’s 35 detailed murals
be relay options. that illustrate the town’s rich history.
9
MONTREAL
ESPRIT
TRIATHLON
SEP TEMBER 7 – 8
Montreal, Que.
This exceptional event began as an Olympic

distance race, but has expanded to offer
much more over several decades. In 2019, the
35th consecutive edition of Esprit will intro-
10
duce another new option with an aquabike The Memphremagog Triathlon Club first organized
race. Participants can choose from diverse this event to promote the sport in 1995. Starting with 300
categories that include U13, U15, corporate racers that year, the event has steadily attracted more par-
teams, run races and discovery triathlon to ticipants and tallied over 2,400 racers in 2018. Hosted in
name a few. the city of Magog, west of Sherbrook, the region’s fabulous
The venue holds exceptional appeal for scenery boosts the enjoyment of each course. The swim
several reasons. The competition takes place venue, Lake Memphremagog, extends right to the edge of
entirely on an island in the St. Lawrence the province and beyond into the state of Vermont.
originally created for Expo in 1967. Montreal Races at Tri-Memphre extend over two days to make
hosts t he a nnua l Formula One Gra nd POLAR time for all the categories of discovery, youth, sprint,
Prix every summer on this island and the Olympic, half-distance, duathlon, aquabike and the
incredibly smooth racing track, the Circuit TRI- Quebec Cup for U13–U15 and junior. There is definitely
Gilles-Villeneuve, is ideal for cycling. Running something for every ability level and all will appreciate
MEMPHRE
Francois Mellet, Jim Mcdannald
segments follow the perimeter of the rowing the weekend’s great organization and lively environment.
basin which offers calm waters for swimmers. On the green side, race organizers take environmental
The race’s flat course is known for fast results
and appeals to all skill levels. Esprit attracts a
JULY 13 – 14 issues seriously and have adapted many event compo-
nents to achieve eco-responsibility.
lot of first-timers and the venue makes it easy
for spectators to watch all the segments. Magog, Que. Helen Powers is a freelance journalist from Dundas, Ont.
FINISH LINE READS
Crawl of Fame
Julie Moss and Robert Yehling
ULIE MOSS UNINTENTIONALLY found a place in triathlon his-

J tory when she placed second in the 1982 Ironman in Kona. Her
extremely difficult finish sparked inspiration in many people and
helped grow the new sport dramatically. Moss was surprised to find
a deep determination that day and she would find much more of it as Dreading the
triathlon became a central core of her life.
In high school Moss was quite happy to thought of training
warm a team bench but, at 23, a kinesiology
research project in college gave her the wild inside all winter?
idea to try an Ironman. She had seen it on tele-
vision the year before and although she had
strong swim skills from surfing, she wasn’t a
runner or cyclist.
“I didn’t come to win, or even to compete,”
COME AND JOIN US IN
FLORIDA
she writes. “I just wanted to ensure my gradu-
ation. With only two marathons and two
triathlons, that added up to less than Ironman
distance under my belt, plus furious last-min-
ute training on the Big Island, I didn’t exactly IN FEBRUARY FOR A
have the background of a serious contender. I
didn’t care either.”
WEEK OF TRAINING
After doing well in the swim and bike, IN THE SUN
remarkably, Moss found herself the lead run-
ner. But close to the end, she hit a huge wall and started to fall apart
big-time. People around the world saw her excruciating struggle to FEB 9–16 or FEB 24–MAR 2
stay upright, but she fell multiple times in the last mile. Then, while
Moss lay on the ground only 15 feet from the finish line, another runner
passed and won.
“I had nothing left to give, nothing to offer this race, nothing inside,”
says Moss. “Still, my inner voice said, less urgently now that the immi-
nent threat was gone: Crawl. Crawl to the finish. So I did.” She crawled
not only across the line, “but into the power to uncap all limitations
of what I thought possible. A face-to-face encounter with the Wonder
Woman buried deep inside.”
Going in to Kona, Moss had little interest in triathlon, but the
Ironman experience changed her. She continued to race and had a
number of sponsors, but it wasn’t until 1989 that she fully committed to
becoming the very best triathlete she could be. As she came in first at
the World Cup Gold Coast Triathlon that year, she thought, “So THIS
is what it’s like to win a really big race on merit. WOW!”
Despite her many accomplishments, in-complete Kona races from
1984, 1989 and 1990 didn’t sit well with Moss. “My Ironman resume did
not square with my place in the Ironman Hall of Fame,” she writes. So,
she returned to Kona in 1997 and not only did she finish but she shaved
half an hour off of her 1982 time while placing second in her age group.
Moss would be back to Kona yet again in 2012, 2017 and in 2018 when
son Mats was also competing.
Moss shares many stories about triathlon history from the perspec-
tive of her front row seat. She also reflects on the struggles of personal
life crises – the divorce from Mark Allen, her father’s abandonment, her
mother’s death, an addiction to clove cigarettes and periods of depres-
sion. At the age of 50, she had bottomed out and was so unhealthy that
For more information please visit
it was difficult to walk 200 yards.
But Moss crawled back to good health with the help of friends, www.nrgpt.com
family and that persistent f lame of determination. She found new
purpose as an inspirational speaker and it is easy to see how this
dynamic woman can propel people to conquer their difficult cir-
cumstances.—HELEN POWERS
FINISH LINE RACE REPORT
News
Annett third in Arizona Tara Norton takes Ultraman

Jen Annett rounded out her amazing season with a third-place finish ABOVE We wrote about super-mom and super-endurance-athlete
at Ironman Arizona. American Heather Jackson took the women’s Jen Annett Tara Norton in last year’s November issue (TMC 14.6) after
title thanks to a very impressive 8:39:18, but Annett’s 8:51:29 was racing in she became the first woman to complete the Doxa Threelay
Arizona
also well-below the coveted nine-hour mark. Australian Carrie as an individual. The 47-year-old former pro from Toronto
Lester finished second. led the three-day Ultraman race from start to finish, mov-
Spain’s Eneko Llanos returned to his winning ways after a couple of ing up a spot from her runner-up finish two years ago to
years of stomach issues in Tempe, winning the men’s race, just as he did take a convincing win.
in his other appearance at Ironman Arizona in 2011, when he won as well. Norton did the first day’s 10 km swim and 145 km bike
on day one in 8:16:51. She followed that up with a 10:27:55
Naeth second in Cozumel clocking for day two’s 276 km bike. Her 9:34:49 for the
After gracing the cover of our last issue (TMC 14.6), Angela Naeth final day’s 84.4 km run gave her a total time of 28:19:35,
rounded out her impressive season with a runner-up finish at Ironman which was 75 minutes ahead of the second-place finisher,
Cozumel. Naeth was first into T2, but was joined on the run course at American Mary Knott, 41.
the front by Germany’s Svenja Thoes. The two would run together for After setting a new world-best time for the Ultraman
many kilometres of the marathon before Thoes managed to break away distance in winning Ultraman Australia last year, another
and stay clear until the finish line. Naeth was just 44 seconds behind in former pro, Australia’s Richard Thompson, 33, took the
the end, her sixth full-distance race of the a brilliant year that included men’s race in convincing fashion, too, beating the two-
eighth in Kona. time defending champion, South Africa’s Rob Gray, 41, by
The men’s race was won by Austria’s Michael Weis, who took the day almost an hour.—TMC
Paul Phillips
thanks to a dominant bike that put him roughly 12 minutes ahead of his
competition in T2.
Marketplace
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CANADA ON YOUR TABLET
triathlonmagazine.ca/
digital-edition

CALGARY TO SINGAPORE
FINISH LINE PODIUM
APRIL RICE’S
RETURN TO
TRIATHLON
FTER DOING A FEW sprint triathlon events, Todd
A Rice convinced his wife, April, that they should do an
“Olympic” distance race in Laguna Phuket. So they signed
up for the race, organized to have their nanny join them for
the trip to watch their three- and five-year-old daughters,
and got down to training for the race.
Living in Singapore, training can be a bit of a challenge.
Cycling on the roads is really only an option early in the
morning, requiring 4:45 start times for their bike rides.
Open water swimming isn’t really an option in the busy
harbour, but luckily enough Todd’s office houses a 50-metre
pool. Running is easy – April runs a “mommy boot camp” at
the botanical gardens, so is familiar with the trails there.
Eventually Todd let April know that the race was a bit
longer than a traditional Olympic-distance race. Started
25 years ago as a made for television event to promote
the Laguna Phuket resort, the Laguna Phuket Triathlon
(LPT) has always included a 1.8-km swim that starts in the
Adaman Sea and finishes with a 500-m stretch through a
lagoon, a 50-km bike with some steep, challenging hills
that feature a few 18 per cent grades, and a 12-km run that
is relatively flat, but is typically challenging because of the
heat and humidity.
“I grew up swimming, so there was no concern about the
swim, but let me tell you, that bike was nothing I could ever
have trained for, especially in Singapore because it was
very flat,” April said after the race. “Those hills were tough.
The run wasn’t too bad because it was flat.”
As hard as the bike course might have been, it’s hard to
imagine just how much of a challenge it must have been for
the former Calgary police officer. April ended up winning
the women’s 35 to 39 age group and was the sixth woman
across the line in Laguna Phuket – not a bad way to make
an “Olympic-distance” debut.
Todd and April, who have known each other since
high school, moved from Calgary 12 years ago when Todd
started his MBA in London, England. April took a leave
of absence from the Calgary police force to move over to
England with Todd, but never made it back – once Todd
finished his degree he spent a couple of years working for
a bank in London before he was transferred to Hong Kong.
After a couple of years there, they moved to Singapore,
which has been home for the last five years.
It was Todd who got them into the sport over the last
year. April had done some Kids of Steel events in Calgary
as a teenager, but hadn’t participated in the sport since
then. Thanks to her competitive swim background, she
led her age group from start to finish thanks to the day’s
sixth-fastest swim. She’s no slouch when it comes to the
other sports, either – she had the eighth-fastest women’s
bike and sixth-fastest run, too.
Despite her success over the longer distance, April says
we’re more likely to see Todd compete in a half-distance
race next year. She’s determined to ensure she has as much
time as needed over the next few years to spend time with
the kids until they start school.
ABOVE
Finisherpix
After that, though, my bet is we’ll be seeing a lot more of April Rice competes at the
April Rice at the top of awards podiums.—KM Laguna Phuket Triathlon 2018

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• Intelligent battery technology to make sure

• Tested to the extreme - thousands of hours

Triathlete of the Year Cameron Wurf 10 Iconic Canadian Races

T1 COPY EDITOR Amy Stupavsky

FINISH LINE Manuscripts, photographs and other correspondence

We acknowledge the [financial] support of the

2 Triathlon Magazine Canada JANUARY & FEBRUARY 2019

6 Triathlon Magazine Canada JANUARY & FEBRUARY 2019

Athletes hit the water at

8 Triathlon Magazine Canada JANUARY & FEBRUARY 2019

TRIATHLONMAGAZINE.CA Triathlon Magazine Canada 9

30 YEARS showing him what it takes to create a really

OF TRIATHLON athletes like Peter Reid, Pierre Lavoie and

IN QUEBEC “We always need to remember where we

D OMINIQUE PICHÉ STOOD on the beach of

Courtesy Triathlon Quebec

THE WORLD'S QUIETEST

WARM-UP INSIDE THE AGE GROUP MIND

SWEAT IT OUT, or even one awesome friend/teammate/significant other

TOGETHER motivation and influence, you might just inspire others,

12 Triathlon Magazine Canada JANUARY & FEBRUARY 2019

WARM-UP TRI TIP

For a least a few workouts a week, choosing a

the 2018 Ironman World Championship. You

FOR THE BUSY going to eat to fuel and recover

ATHLETE contrast to waiting until you are

Meal prep and planning can Be smart Make use of pre-washed

Share the load If you live with

Experiment and have fun

Take a break Plan on eating out

Pip Taylor is a pro triathlete and

HEALTHY COMFORT FOOD

AND SESAME SOUP Ingredients

RIATHLON IS BOOMING in Asia these days. Ironman Travel

“I CAN FINALLY SWIM SO NATURALLY IN A WETSUIT”

VOLUME 14 ISSUE 1 JANUARY & FEBRUARY 2019

SWIM BIKE RUN TRANSITION

Run Workouts 30 Best Race Season 33

TRIATHLONMAGAZINE.CA Triathlon Magazine Canada 19

WINTER WORKOUTS Suicide 50s Swimopoly

FUN, This “to failure” set is a staple of any fun swim

FUN, this session, but one of the most effective ways

FUN! Swimmers start on the 00 and then 10 seconds

20 Triathlon Magazine Canada JANUARY & FEBRUARY 2019

TRIATHLONMAGAZINE.CA Triathlon Magazine Canada 21

Blueseventy Energy Jammer

Blueseventy Synergie Paddles

Dare2Tri Waterproof Sportsbag

Tyr Stryker Silicone fins

Speedo Switchblade Fin

TRIATHLONMAGAZINE.CA Triathlon Magazine Canada 23

24 Triathlon Magazine Canada JANUARY & FEBRUARY 2019

$6,500 (as shown)

Fabric Picobar Mini-pump

Specialized Air Tool

Garneau Air Flow-g Pump

28 Triathlon Magazine Canada JANUARY & FEBRUARY 2019

Reach the stars

The Canadian Stage

FAVOURITE mills offer a very controlled environment

WINTER RUN incline. Treadmill running should always be