Triathlete200706 DL

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8-WEEK PLAN FOR ULTIMATE FITNESS TRI

BACHATHLETE
ELOR ’S
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0MZNQJDEJTUBODFDPVSTFT GSPNDPBTUUPDPBTU"OJNQSFTTJWFDBTUPGQFSGPSNFST
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J278_TOC_rr_ce_km.qxd 4/12/07 9:39 AM Page 8
CONTENTS
JUNE ‘07
No. 278
Cover:
Age-group
triathlete
Maxine Bahns
Photo by
Tim Mantoani
On the Cover:
TRAINING COLUMNS
• DAVE SCOTT’S 8-WEEK PLAN FOR LAB RABBIT 166
ULTIMATE FITNESS 184 by Lance Watson
• TRIATHLETE’S BACHELOR 118
LANE LINES 170
• SWIMSUITS ’07 64 by Paul Regensburg
• 7 TOOLS FOR FASTER SWIMMING 196
• POWER YOGA MOVES FOR THE BIG RING 172
by Matt Fitzgerald
SPORT-SPECIFIC STRENGTH 127
• RACE OFF-ROAD WITH OUR ON THE RUN 176
XTERRA TRAINING PROGRAM 166 by Andrew Tepen
DEPARTMENTS
STARTING LINES 24
by Mitch Thrower XTERRA ZONE 188
by Alex White
PUBLISHER’S NOTE 26
by John Duke BIKE OF THE MONTH 190
by Jay Prasuhn
MAIL CALL 28
CUTTING EDGE 192
CHECKING IN 32 by Jay Prasuhn
News analysis; Tri news; Second take;
Training tip; 70.3 series; Gear page; GEAR BAG 196
Point-counterpoint; Pro bike; Gatorade by Jay Prasuhn
athlete; Q&A; Industry profile; Club
profile; Travel talk; Light read RACE CALENDAR 220
AT THE RACES 200 TINLEY TALKS 240

XTERRA Saipan, Ford Ironman 70.3 by Scott Tinley
California and more
SPEED LAB 178
by Tim Mickleborough, Ph. D.
MIND GAMES 180

by Michelle Cleere
DEAR COACH 182

by Roch Frey & Paul Huddle
TRAINING FEATURE 184

by Dave Scott
8 JUNE 2007 T R I AT H L E T E M A G . C O M
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J278_TOC_Features_ce_rr_km.qxd 4/12/07 9:41 AM Page 18
CONTENTS
FEATURES
THE SECRET OF THE SOUTH COAST 64 INSEPARABLE 136
Home to the reggae revolution of the Christophe Jouffret of Look Bicycles
1970s, Jamaica’s unspoiled South Coast and wife Nathalie Jouffret of Zoot
celebrates more than its musical roots. Sports raced 2007 Kona together wire-
Photos by Tim Mantoani to-wire in a true industry marriage to
the sport
Styling by Natalie Bohlin
By Jay Prasuhn
SWIM, BIKE, RUN . . . AND YOGA? 127
Athletic yoga for top triathlon
performance
By Karen Dubs
25 YEARS OF CROSSING A COUNTRY 152
New Zealand’s Coast to Coast—the
event that helped kick-start multisport
and adventure racing Down Under—
turned 25 this year
By Michael Jacques
YOU’VE COME A LONG WAY, BABY... 138

Bars & gels: Part 3 of Triathlete’s
3-part nutrition series
By the editors
18 J U N E 2 0 0 7 T R I AT H L E T E M A G . C O M
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J278_FirstWave_ce_rr_km.qxd 4/13/07 3:26 PM Page 20
FIRST WAVE
2 0 JUNE 2007 T R I AT H L E T E M A G . C O M
J278_FirstWave_ce_rr_km.qxd 4/13/07 3:26 PM Page 21
Treading carefully
Athletes at XTERRA Guam, in March, slid down waterfalls, slogged
Rich Cruse/richcruse.com
through deep sand and navigated cramped tunnels through dense jungle.
For more on XTERRA Guam, please turn to page 200.
T R I AT H L E T E M A G . C O M T R I AT H L E T E M A G A Z I N E 21
TEAM NEWTON:
Michellie Jones
Natascha Badmann
Peter Reid
Paula Newby-Fraser
Heather Fuhr
Michael Simpson
Katja Schumacher
Chris Lieto
J278_StartingLines_ce_rr_km.qxd 4/11/07 11:32 AM Page 24
STARTING LINES
No.278 • June 2007

Board of Directors Mitch Thrower
Steven E. Gintowt
Matthew Barger
Russ Crabs
Bill Walbert
Jean Claude Garot
Publisher John Duke
Chief Executive Officer John Duke
Associate Publisher Heather Gordon
VP, Sales & Marketing Sean Watkins
Chief Financial Officer Steven E. Gintowt
Editor-in-Chief
T.J. Murphy, tjmurphy@triathletemag.com
Managing Editor/Interactive Editor
Cameron Elford, cam@triathletemag.com
Senior Editor
Jay Prasuhn, jay@triathletemag.com
Associate Editor
Rebecca Roozen, rebecca@triathletemag.com
Photo Editor
John Segesta, johns@triathletemag.com
Associate Interactive Editor
Brad Culp, brad@triathletemag.com
Creative Director
Kristin Mayer, kristin@triathletemag.com
Graphic Designer
Courtesy Mitch Thrower

Oliver Baker, oliver@triathletemag.com
Contributing Writers
Matt Fitzgerald, Roch Frey, Paul Huddle,
Tim Mickleborough, Scott Tinley, Barry Siff
Contributing Photographers
Delly Carr
Robert Murphy
The sexy sport Medical Advisory Board

Jordan Metzl, M.D., Krishna Polu, M.D.
Advertising Director
John Duke, johnduke@triathletemag.com
By Mitch Thrower Production/Circulation Manager
Heather Gordon, heather@triathletemag.com
Customer Service
Linda Marlowe
Triathlon is exploding. Races sometimes now fill up what seems like decades before they occur.
Senior Account Executive
Everywhere you go, someone seems to be training for their first or next triathlon. Currently there are Sean Watkins, Cycling & Events
too few races to meet the demand of the thousands of athletes worldwide who now pursue health and seanw@triathletemag.com
Senior Account Executive
fitness regularly through swim-bike-run. Our sport is growing exponentially, which could be one of Lisa Bilotti, Nutrition, Apparel, Footwear & Auto
lisab@triathletemag.com
the reasons the Triathlete magazine swimsuit edition flies off the newsstand shelves each year. Marketplace Sales
But to be honest, sheer numbers isn’t the main reason for the swimsuit edition’s popularity. It Laura Agcaoili, laura@triathletemag.com
Office Assistant
isn’t that triathlon’s worldwide buzz attracts people with a beautiful surface and somehow manages Shannon Frank, shannon@triathletemag.com
to hide the imperfect. It’s the happy fact that training for and competing in triathlon simply sculpts Accounting
Vicky Trapp
the human body into its most ideal form. Tom Wolfe noticed and popularized that very fact when vicky@triathletemag.com
he described one of his characters as possessing a “triathlete’s body” in the pre-publication excerpt Triathlete Founded in 1983
of Bonfire of the Vanities in Rolling Stone. by Bill Katovsky & Jean Claude Garot
Triathlon Group North America Offices
Triathlon’s universal allure stems from the beauty within that worked to achieve the beauty with- 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024
out, and the awe-inspiring human form in motion can achieve breathtaking things. Our bodies are a Phone: (760) 634-4100; Fax: (760) 634-4110
www.triathletemag.com
constant reminder of how lifestyle directly dictates physical—and mental—self-image. Bodily change Attention Retailers: To carry Triathlete in your store,
call Retail Vision: (800) 381-1288
with age is inevitable, but as triathletes we learn very quickly that we can dramatically influence how
we change, how we look and how we perform. SUBSCRIPTIONS: Your satisfaction is important to
us. For questions regarding your subscription call
The human body is, in fact, a big deal. Just look at it, and—through triathlon—look at what it can (800) 441-1666 or (760) 291-1562. Or, write to:
do. Now look at your body—head to toe—not in a critical way but rather take in all its awe-inspiring Triathlete, P.O. Box 469055, Escondido, CA 92046.
Or, e-mail: subs@triathletemag.com.
possibility. You should smile, because you will have your healthy body for the rest of your life. It will Back Issues available for $8 each. Send a check to
always be your vehicle on this journey. Triathlete Magazine Back Issues, 328 Encinitas
Blvd., Ste. 100, Encinitas, CA 92024 and specify
Triathlons are quite often completed entirely in a swimsuit or tri-suit. This may explain why, issues requested, or visit www.triathletemag.com.
other than for the purpose of competitive scouting, that at the start of most races everyone is Publication Mail Agreement #40683563. Canadian
checking each other out. The triathletes featured in this issue are prime examples of how hard work mail distribution information: Express Messenger
International, P.O. Box 25058, London BRC, Ontario,
and dedication creates results. They chose a lifestyle based around balance—balance through Canada N6C 6A8
healthy eating, swimming, biking, running, yoga. Our sport is here not just to make you look Submission of material must carry the authors’/
good but to inspire you to balance your lifestyle and improve your self-image—and thus make your photographers’ guarantees that the material may be
published without additional approval and that it
life better. does not infringe upon the rights of others. No
Remember that the human machine is a miracle that Train Smart, responsibility is assumed for loss or damage to
unsolicited manuscripts, art work or photographs. All
has allowed us to accomplish everything we have editorial contributions should be accompanied by self-
achieved in this world. It’s up to you to decide what addressed, stamped envelopes. Printed in the USA.
yours will help you accomplish in your lifetime, and in Mitch Thrower
your triathlon time. mthrower@triathletemag.com
Photo by Gernot Gleiss
Congratulations to Natascha Badmann on winning 2007 Ironman South Africa.

J278_PublishersNote_ce_rr_km.qxd 4/12/07 9:44 AM Page 18
PUBLISHER’S NOTE
SONIC CSX CARBON AEROBAR
>> Mulit-weave Carbon Fiber

>> Ultralight at only 328 grams
AERODRINK HYDRATION STSTEM
Courtesy Kristin Zimmerman

Suit yourself
By John Duke
>> Hydrate efficiently in the aero position
QUICK STOP CARBON BRAKES adies and gentlemen, start your suppliers of products for this industry. We also
L pencils. It is that time of year again

when we draw the ire of some of our
readers with our annual swimsuit issue. I
owe it to the 60,000-plus readers who do not
find it offensive and are truly interested in what
swimsuits are available in the marketplace.
have used this space before to take a proac- Now, granted, we don’t need to publish a pho-
tive approach to the issue by explaining why to from this feature on the cover, but it is our
we feel it is necessary to have one feature a biggest feature in this particular issue, and it
year that highlights swimsuits . . . the only sells magazines. That’s right, we have another
accessory we wear throughout the entire agenda: to sell magazines. It is our job to sell
competition known as a triathlon. magazines and try to attract new readers and,
This year we will have had three nutrition hopefully, new triathletes. Our sport is still in its
reviews, an entire issue dedicated to bicycles and infancy, and as more people become interested
>> Lightweight and ergonomic. 110 grams components, a wetsuit review, four shoe reviews, and get involved, more events spring up and
summer and winter training-gear reviews and existing events elevate the experience at the
ELITE CARBON KAGE only one swimsuit review, which uses approxi- consumer level.
mately 12 percent of the pages of the issue you
Now, a few of you may have already started
are holding in your hands. The balance of the
your letters: “What about us, the subscriber?
magazine is chock full of training articles, lifestyle
We buy all 12 issues, and we did not subscribe
columns, race reports and all of the other great
to see the likes of this.” Well, we hear you.
things our readers regularly find within the pages
While we only get 10 or 12 such letters each
of this magazine.
year (and usually a reader canceling his or her
But my guess is that a few of you may not be
able to get past the cover. Looking into my crys- subscription), we do want to give you a choice.
tal ball, I see letters saying: “How could you We are currently running a survey on our Web
produce such trash?” “What do good-looking site soliciting your opinions on these covers.
athletes wearing swimsuits have to do with our If we feel there is a strong negative sentiment
>> Sculpted design and only 18 grams sport?” “I cannot leave this magazine on my by our subscribers we will consider doing an
coffee table because I have young children.” alternate cover for subscribers only.
And so on and so forth. In closing, I apologize in advance for anyone
World-Class Triathlon Components
Let me go on record that this issue is my who is offended by these attractive, super-fit mod-
fault. It was my idea and it is my idea to contin- els (all of whom are triathletes). For everyone
ue publishing it. We owe it to the numerous else, please enjoy. And if any of you find Andy
manufacturers of swim apparel to give them Baldwin attractive and want to see more, please
their day in the sun, just like all of the other watch ABC’s “The Bachelor” airing now.
WWW.PROFILE-DESIGN.COM
T R I AT H L E T E M A G . C O M
SWIM WITH THE BEST
WORLD-CLASS TRIATHLON COMPONENTS || WWW.PROFILE-DESIGN.COM
bionik 2 wetsuit: Features a SCS (Super Composite Skin) coating−neoprene treatment makes the suit super
slick and reduces friction with the water. An Express Opening System allows faster transitions while preventing
accidental openings. Uniquie Flexible Zipper Design is contoured to fit the body’s natural curve in the swimming position.
TRIATHLON WETSUITS BY
J278_MailCall_ce_rr_km.qxd 4/12/07 11:42 AM Page 28
MAIL CALL
I receive in between the bills every month.

(I already have to hide all of my training
gadgetry.) Maintain our sport’s integrity
and keep our hard-bodies in the standard
triathlon kit.
Gregson Marx
Via e-mail
I just wanted to let you all know that I am

highly disappointed in your latest issue of
Triathlete magazine. I was appalled at what I
saw when I pulled it out of the mailbox. Not
only are such (basically nude) images harm-
ful to your male subscribers, they are also
harmful to their families. Do you not realize
that there are impressionable daughters and
sons in the homes of these wonderful triath-
letes who subscribe to your magazine for
quality information and stories?
I’m personally blessed to have an
upstanding Christian husband who was
equally appalled by your obvious lack of
responsibility. The magazine is now in
the trash.
It is obvious that your magazine is unfor-
tunately headed down the road of just
another magazine using sex to sell their
subscriptions. I know I’m just one person,
but I’m one person with an amazing hus-
band and three beautiful daughters and I
will do whatever it takes to try to turn this
world around.
My husband has been teaching our girls
that being a triathlete is an incredible thing,
and taking care of the bodies God gave us is
equally as important. I really find it unfortu-
nate that you are now teaching young girls
that being a woman triathlete is about sell-
ing out their bodies. We unfortunately can’t
even have your magazine lying around the
house as an inspiration anymore. There is
no reason that these triathletes shouldn’t be
proud of how fit they are, but I don’t imag-
ine most triathletes do these triathlons with-
I love triathlon isn’t only because of the out their tops on. Just wanted you to think
Fernanda flap enormous amount of personal satisfaction I
get but because it attracts the amazing peo-
about what you’re doing and the magnitude
of the consequences of your irresponsibility.
just received your April magazine with Kathy Eversole
I Brazilian triathlete Fernanda Keller grac-
ing the cover. Good gravy! I’d be willing to
ple you capture in your magazine each
month, including Fernanda Keller.
In an effort to prevent you from self-
Via e-mail
bet she is pulling a pretty big paceline if she destructing let me provide a little advice on I was appalled by your cover photo of
really wears that thing on her long rides. your marketing effort. I am a happily mar- Fernanda Keller and even more so by the
What could you possibly have been think- ried 40-year-old father of two little girls mostly naked photo inside the magazine. I
ing? You were clearly trying to increase and actively involved in Ironman racing. I suppose my dismay and embarrassment at
readership at the counter, but I’ve got to subscribe to Triathlete because I can identi- receiving a magazine with what amounts to
wonder what market you’re going after? fy with the people you feature in your mag- pornography is mitigated slightly by the fact
The most ironic part was that you tried to azine. God knows I love to stare at a naked that she’s 42 years old and, frankly, looks
balance it out with exceptional articles on Fernanda, so it was an interesting diver- great. But the fact is, you had a magazine
people like Dave Rozelle, Sister Dorothy sion. However, I already love your maga- chock-full of bike porn.
“Madonna” Buder and that Lance guy who zine and will continue to subscribe, so Jessica Zahn
ran a sub-three-hour marathon. The reason don’t force me to hide the best inspiration Via e-mail
28 J U N E 2 0 0 7 T R I AT H L E T E M A G . C O M
OAKLEY.COM/MAKINGHISTORY 1-888-318-9964 ©2007 Oakley, Inc.
SCOTT TINLEY
1983 EYESHADE ®
MARK ALLEN
1986 BLADES ®
GREG WELCH
1989 MUMBO ™
NATASCHA BADMANN
1990 M-FRAME ®
PETER REID
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M A K I N G H I S T O R Y. A G A I N . ™
™
J278_MailCall_ce_rr_km.qxd 4/12/07 9:47 AM Page 30
MAIL CALL
DRINK I know you will receive tons of mail

about the April cover featuring Fernanda
Keller. I just want to thank you for that
I was happy to see mention of the Door
County Triathlon in your March issue. I
competed in the international-distance
IT IN -ORE THAN ANY OTHER

ELECTROLYTE REPLACEMENT
photo and the photos on pages 48, 122,
124, 126, 136, 138, 140, 142, 144, 150 and
171. I like fit women; what else can I say
race last year as my first tri and came in
dead last or close to it. I had a blast!
Shortly after I finished, exhausted but
FORMULA '5 / MAINTAINS except more, please? Thanks for another happy, either Warren or Hubie came up to
YOUR ENERGY STEADILY AND great issue. me. He offered his congratulations and
KEEPS YOU GOING STRONG Martin Loftus welcomed me to the sport. It was perhaps
SO YOU CAN ENJOY EVERY Apache Junction, Ariz. a small gesture on his part, but it made a
WORKOUT EVERY RACE
big impression on me. I look forward to
the race again this year. Thanks, guys!
Brad Kennedy
Point-counterpoint: Middleton, Wis.
Women-only races
W omen-only races. Lame. Did you earn
A. There are plenty of intimidated men
too. Should they have their own tri?
your M-Dot?
Separate tri for each race, religion, etc.? just picked up the March edition of your
B. Many men are not fond of a spandex
body wrap either. Do we ban men from
I magazine and read an article by Dave
Wallach (“Light Read,” March 2007). First
volunteering, cheering or make them wear of all Mr. Wallach, you are not an Ironman.
blindfolds at women-only races?
There is only one real Ironman race, and
C. I won my first triathlon last year.
that is in Kona. The WTC may have part-
Well almost. I was first male, right behind
nerships all over the world and license out
first overall female. Women have arrived;
the Ironman name to all different races,
don’t dilute the competition!
and these races may be very challenging
We (men) don’t want gender-only races.
and well run, but they are not the Ironman.
If they want their own, then give us the
They don’t have the lava fields, winds, the
Boston Marathon back. Oh? You want to
Energy Lab or other things that make the
have your cake and eat it too?
Ironman the Ironman.
Brian Baker
With all due respect to your friends, let
Boise, Idaho
me tell you flat out: No, they do not
deserve to the M-Dot, and until they cross
the finish line in Kona they have no busi-
Thanks for ness calling themselves an Ironman. I
don’t want to take anything away from
Hubie & Warren
$AN #AMPBELL 0HOTOGRAPHY
them, but Coeur d’Alene and Wisconsin

are not Kona. Let me also tell you that
Chris Hauth did not win the Ironman in
Idaho last year because the Ironman is not
in Idaho; it is in Kona. What he did is very
impressive, but he did not finish the
Ironman, so no, he does not deserve the
whatever you do title Ironman. The Ironman is not just
wherever you go about completing a 140.6-mile race.
I have done several Olympic-distance
choose triathlons. I have even done some pretty fast
gu 2 o times and won my age group many times.
Does that make me an Olympian?
Absolutely not, and I would never ever try
to pass myself off as one. And you are wrong
Courtesy Hubie and Warren
to try to pass yourself off as an Ironman.

Frankly, it is insulting to me and everyone
else that has completed the Ironman.
Charlie Yu
Mission Viejo, Calif.
EAT IT UP
,OVE TRAINING ,OVE RACING
,OVE FEELING GOOD NO MATTER
HOW HARD YOURE PUSHING
-ORE THAN ANY OTHER GEL '5
MAINTAINS YOUR ENERGY STEADILY
AND KEEPS YOU GOING STRONG
'IVE YOUR BODY THE BEST AND
ENJOY THE JOURNEY
wherever you go
whatever you do
choose gu
$AN #AMPBELL 0HOTOGRAPHY
J278_CheckingIn2_rr_km.qxd 4/12/07 8:47 AM Page 32
CHECKING IN
CHECKING IN
• NEWS ANALYSIS
• TRI NEWS
• SECOND TAKE
• TRAINING TIP
• 70.3 SERIES
• GEAR PAGE
• POINT-COUNTERPOINT
• PRO BIKE
• GATORADE ATHLETE
• Q&A
• INDUSTRY PROFILE
• CLUB PROFILE
• TRAVEL TALK
• LIGHT READ
John Segesta/wahoomedia.com
NEWS ANALYSIS CHECKING IN
2000 Olympic bronze medalist tests

positive for controlled substance
Michellie Jones the lone 2000 Olympic medalist untainted by doping allegations
By Cameron Elford
agali Messmer, the Swiss triath- results of the athlete’s drug test from the including dehydration, can affect the
M lete who won the bronze medal at
the 2000 Sydney, Australia, Olympics,
lab, an initial review takes place to veri-
fy that the TUE is still in effect and that
outcome of the salbutamol test.
According to a statement on Messmer’s
was in March handed a three-month the results of the analysis are consistent Web site, her test was conducted while
suspension from competition stem- with the TUE granted (nature of sub- she was in a dehydrated condition fol-
ming from a doping positive at the stance, route of administration, dose, lowing a hot, challenging race.
European championships in June 2006 time frame of administration, etc.). If “At the time of the [European
in Autun, France. the review proves satisfactory, states championship] race, many athletes
According to news reports, WADA, and the conditions of the TUE finished the race in a state of
Messmer, 35, tested positive for salbu- are met, then the result of the test is advanced dehydration,” says Messmer
tamol, often sold under the brand recorded as negative. on her Web site. “The Swiss federa-
name Ventolin. Salbutamol is designed Salbutamol, classified by WADA as a tion doctor noted my advanced state
to control asthma. Messmer, who has beta-2 agonist, is a WADA-prohibited of dehydration . . . and the control
suffered from asthma since 1998, substance, except when administered took place the following day at the
claims she has been granted a by inhalation and accompanied by a end of a second difficult race in two
Therapeutic Use Exemption by the TUE. Even with a TUE, however, days . . . It is completely normal that
Swiss Olympic committee authorizing WADA notes in its 2007 prohibited- the rates found in the two situations
her to use the drug. substances list that a concentration of are different.”
The World Anti-Doping Agency, salbutamol greater than 1000 ng/mL Messmer’s suspension, which ran
which regulates controlled and will be considered an adverse analytical from Jan. 10, 2007 to April 10, 2007,
banned substances, states that interna- finding unless the athlete proves that and only prohibited her from racing
tional sports federations and national the abnormal result was the conse- France-based events during the peri-
anti-doping agencies must have a quence of the therapeutic use of od, is unlikely to significantly impact
process in place whereby athletes with inhaled salbutamol. her 2007 racing schedule. Of far
documented medical conditions can At issue, however, for the French greater import, however, is the cloud
request a TUE and have their requests anti-doping agency (L’Agence of suspicion that hovers over accused
considered by a panel of independent française de lutte contre le dopage, or dopers—as was the case with
physicians. Based on the recommen- AFLD), which conducted the Autun Belgium’s Rutger Beke, who fought a
dations of the panel, known as a test, is the relatively high level of competition ban for months before
Therapeutic Use Committee, the ath- salbutamol found in Messmer’s June proving the testing protocol was
lete’s international federation or 2006 urine sample. Although the flawed and did not account for his
national anti-doping body is then amount of the drug found measured unique physiological condition.
responsible for granting or declining below the maximum 1000 ng/mL The doping allegation against
the TUE application. allowed by WADA, the AFLD noted Messmer leaves 2000 Olympic silver
According to WADA, a Therapeutic that the June 2006 sample registed 25 medalist Michellie Jones, from
Use Exemption can be granted if: percent higher than in a May 2006 Australia, as the only women’s triathlon
• The athlete would experience sig- test, leading the AFLD to conclude medalist from the Sydney games who
nificant health problems without that Mesmer had misused the medica- has never faced a doping charge.
taking the prohibited substance or tion—presumably in an effort to gain a Switzerland’s Brigitte McMahon, the
method, competitive advantage at the European 2000 gold medalist, tested positive for
• The therapeutic use of the substance championship race last June. EPO in 2005 and faced a possible two-
would not produce significant Messmer and the Swiss Triathlon year competition ban before retiring.
enhancement of performance, and Federation, however, have refused to “I am very shaken by this and the
• There is no reasonable therapeu- accept the French ruling and plan to effect it has on my reputation and my
tic alternative to the use of the challenge the AFLD ban in the image,” said Messmer. “The scandal-
otherwise prohibited substance Lausanne-based Court of Arbitration mongering very quickly does its work
or method. for Sport. Messmer’s representatives and the rumors circulate.” Messmer and
As per WADA guidelines, after the state that evidence collected indicates Swiss Triathlon pledged to fight the
doping-control authority receives the numerous physiological factors, AFLD charge and associated suspension.
T R I AT H L E T E M A G . C O M T R I AT H L E T E M A G A Z I N E 3 3
J278_CheckingIn2_rr_km.qxd 4/12/07 2:40 PM Page 34
CHECKING IN TRI NEWS
TYR as the official swimwear sponsor year. The goals and ideals of the
for the Life Time Fitness Triathlon Olympic movement are at the center of
and for two of the series events, the my years building the Olympic sport of
Nautica New York City Triathlon and triathlon,” McDonald said. McDonald
the Kaiser Permanente Los Angeles is widely regarded as the driving force
Triathlon,” says John Reilly, vice behind the event’s inclusion onto the
Rebecca Roozen
president, Corporate Business for Olympic program in 2000.
Life Time Fitness.
FORMER TRIATHLETE MAGAZINE OWNER
CATERS MONEY MANAGEMENT
TO BUSY ATHLETES
Scott Kyle, an owner and board mem-
ber of Triathlete Magazine for seven
TRIATHLETE SUBSCRIBER WINS years, knows about the demands athletes
A TRIP TO JAMAICA who are also working professionals have
Subscribing to Triathlete can get you a on their time. As the CEO and chief
whole lot more than exclusive training investment officer of exclusive La Jolla,
and racing info from industry experts. Calif.-based money-management firm
Just ask Richard McCutcheon. He’s the Coastwise Capital Group, LLC, Kyle
recent winner of a free trip to Jake’s Off- caters to athletes looking for expert
Road Triathlon at Treasure Beach, investment advice. Says Kyle, “I have a
Jamaica, compliments of Triathlete, Air wife and child and work out 10-plus
Jamaica, the Jamaica Tourist Board and hours per week. I know that for most
Jake’s Resort. McCutcheon, a dentist professional business people who live an
from New York, will be treated to a four- active lifestyle, there just are not enough
day/three-night stay at Jake’s as well as hours in the day to also manage one’s
ground and air transportation and two own investment portfolio . . . Relieving
entries in the 12th annual Jake’s Off- XTERRA WORLD CHAMPION MELANIE clients of the time and stress associated
Road Triathlon. MCQUAID SIGNS WITH BMC BIKES with money management and helping
The event kicks off with a 500-meter BMC has signed a contract to provide them to live richer lives in every sense of
ocean swim in the small fishing com- Melanie McQuaid with bicycles the word is our mission at Coastwise.”
munity of Treasure Beach. After the through 2008, expanding its presence in For more information call 858-454-
athletes exit the warm Caribbean water the triathlon and mountain-bike world. 6670 or visit coastwisegroup.com.
they’ll head into the 25-kilometer Melanie McQuaid, of Victoria, British
mountain bike leg and seven-kilometer Columbia, Canada, won her third DATES CONFIRMED FOR TRIATHLON’S
cross-country run. Jake’s has been her- XTERRA world-championship title last GLOBAL DEVELOPMENT PROGRAM
alded as the Caribbean’s premier off- October in Maui, capping a dominating The International Triathlon Union
road triathlon as it has routinely year where she won the U.S. champi- (ITU) confirmed in February its sport-
attracted competitors from around the onships, the U.S. championships series development calendar for 2007, map-
world. The race caps at only 100 par- and the world championships. “We are ping out a program of events specifically
ticipants, which adds to the intimate pleased to support Melanie in her quest designed to raise triathlon coaching
atmosphere. for a fourth XTERRA world champi- standards and support talented and up-
The resort, located on Jamaica’s onship,” said BMC brand manager and-coming athletes worldwide. “We at
unspoiled South Coast, celebrates the Scott Thompson. “Melanie epitomizes the ITU are very excited to be able to
traditional beachcomber lifestyle at a the winning spirit and dedication to offer these programs to emerging
mid-range price. excellence that embodies BMC. We are triathlon nations as part of our sport
excited she will be out there competing development goals,” stated ITU sport
TYR SPORT PARTNERS WITH on a BMC.” development director, Libby Burrell.
LIFE TIME FITNESS “Thanks to our new global partner, BG
This spring TYR Sport announced its ITU PRESIDENT, LES MCDONALD INDUCTED Group, we are able to begin setting the
three-year partnership with the Life INTO CANADIAN OLYMPIC HALL OF FAME foundations necessary to build our sport
Time Fitness, Inc., a national operator The Canadian Olympic Committee around the globe.” Visit triathlon.org for
of large health-and-fitness centers. (COC) inducted International Triathlon the most up-to-date schedule.
“With our Multi-Sport apparel being Union president Les McDonald into
one of our fastest growing divisions of the Canadian Olympic Hall of Fame MACCABI TEAM USA IN SEARCH OF
our company, teaming up with Life during its annual dinner in Halifax, JEWISH ATHLETES
Time Fitness is an ideal fit. The three Nova Scotia, on April 21. McDonald Maccabi Team USA is looking for
triathlon events are highly respected was recognized as a “Builder” for his Jewish triathletes to compete in the
competitions and we look forward to efforts on behalf triathlon’s emergence Maccabi Pan-American Games in
working hand and hand with them,” in the Olympics. “This is indeed an Argentina this December. Contact
says David Miller, vice president of sales honor, especially when you look at the David Brown for more information
at TYR. great Canadian athletes and sport lead- at dbrown@livefluid.com, or visit
“We are pleased to join forces with ers who are also being inducted this maccabiusa.com.
CHECKING IN SECOND TAKE
An athlete works his way through the Presidio at the Escape from the Rock Triathlon in San Francisco, Calif.
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PERSEVERANCE
“Victory belongs to the most persevering.”
– Napoleon Bonaparte (1769-1821)
After several flats forced him out of the lead in last year’s race – Normann came back, not only to win
this year’s Ironman, but to set a new bike course record at 4:18:23! The silky smooth and refined aero performance
of his Si3N4 equipped 606’s meant Normann’s legs were fresh enough to never relinquish his lead on the run.
They really are very fast… you really ought to try them.
Normann Stadler - Two Time Ironman Champion
Photo – Jay Prasuhn 800.774.2383 www.zipp.com

CHECKING IN TRAINING TIP
RUN STRENGTH WORKOUT B:

Running for strength HILL WORKOUT
• Warm-up: 1-2 miles of jogging
• Dynamic stretch routine of 3-5
By Troy Jacobson minutes
• Find a hill of 4- to 6-percent grade,
100-200m long
uccessful running off the bike in The following two workouts can be
S any triathlon requires more
strength than speed. Accumulated
done once or twice per week, depending
on your experience and current level of
• Start at the bottom of the hill at 70
percent of your maximum speed, and
each 50m build your speed by 10
fatigue from time trialing zaps the fitness. Only the most experienced ath- percent. In the last 50m, run close to
legs of speed; therefore, the triathlete letes should perform two intense 90-95 percent of your maximum
who runs well off the bike is able to strength-building run sessions per week. effort. Focus on lifting the knees and
sustain a steady tempo without fading driving with the arms. Jog down easy
and slowing down. Training for the RUN STRENGTH WORKOUT A: and repeat for five to 10 reps, depend-
multisport athlete needs to be specific TRACK TEMPO ing on your current fitness level.
and reflect this skill set. • Warm-up: 1-2 miles of jogging • Cool-down: 1-2 miles easy and stretch.
My favorite workouts for triathletes • Dynamic stretch routine of 3-5 Incorporating these strength work-
during the in-season phase of their minutes outs into your weekly routine will
annual progression focus on sustaining • Run 4 x 200m striders with a 200m greatly enhance your running strength
a tempo effort of around 5K pace and jog recovery off the bike, making for faster overall
faster. Repeat intervals are longish in • Main set: 4 x 400m tempo (5K pace) run splits in your upcoming events.
duration with short rest intervals on 100m jog recovery
designed to clear most, but not all lac- • Jog 400 Coach Troy Jacobson is a former pro
tate. The effort for each rep should be • 2 x 800m tempo (5K pace) on 200m triathlete and creator of the Spinervals
hard to the point of sustainable dis- jog recovery Cycling DVD series and the Runervals
comfort. In other words, you want to • Jog 400 Treadmill Workout DVD series. For more
slow down because it hurts; yet you • 1 mile tempo (5K pace) information, visit coachtroy.com or call
physically don’t have to slow down. • Cool-down: 1-2 miles easy and stretch 888-288-0503.
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CHECKING IN 70.3
Checking in with race
director Paul Huddle
By Brad Culp
his month Triathlete sat down with PH: You could say we ran into a few TM: Your experience ranges widely:
T Multisports.com coach
Huddle, who along with Roch Frey,
Paul problems at the first year of Ironman
Arizona (2005). At about 9 a.m., I got a
A top-level pro triathlete, a coach and a
race director. Basically, your entire life
served as race director at both Ford phone call from the police saying we has revolved around multi-sport. So if
Ironman California 70.3 and Ford needed to stop the race. That’s just triathlon didn’t exist, what would you
Ironman Arizona. about the single worst thing you could be doing?
hear two hours into an Ironman. PH: I don’t know about the top-level
Triathlete Magazine: The date for Apparently, some of the traffic officers triathlete part, but thank you. Let me
California has been shifting a bit in were having some serious problems on put it this way: If I didn’t have this
recent years. Why’d you guys decide to the bike course. The route was deemed sport I would just find another way to
move it back another week and were you unsafe and the police wanted to stop keep away from having a real job. I
a little worried that athletes wouldn’t the race. Thankfully, we worked things could never have an office job. Well, I
race in Oceanside and Tempe? out and the race went on, but that guess that’s not entirely true. I do
Paul Huddle: It’s hard trying to fit could’ve been really bad. spend most of my day behind a desk,
two races around the Easter holiday. but I really do love what I do. I’m pas-
We also have a lot of government TM: How do you think having a sionate about triathlon, so it never real-
agencies to work with, like the Marines World Championship at the 70.3 dis- ly feels like work.
at Camp Pendleton (in Oceanside). tance has changed the professional
We hope to keep the races set now. race scene? TM: You’ve coached several tri
California should stay at the end of PH: It’s been great. It’s done nothing superstars. Who’s been your favorite?
March, with Arizona coming two but add to the sport. Clearwater gives PH: That’s a tough one. It’s been
weeks later. pro triathletes a chance to race on a great coaching pros like Spencer
huge stage and support their sponsors. [Smith] and Luke [Bell], but to be
TM: What’s been your worst experi- Plus it’s a really cool distance. The best totally honest, I have the most fun
ence as a race director? Any moments athletes can race flat-out for the whole coaching age-groupers. You really get a
where you wished you had chosen a day, but there is no faking it through chance to see the coaching pay off and
different profession? 70.3 miles. You have to come prepared. to see them enjoy the sport.
Number of triathlons in which professional triathlete Becky Lavelle will compete in 2007: 15
Estimated number of hours she will train in 2007 (swim, bike, and run): 700
Estimated number of kilometers she will cover while training and racing in 2007: 11,300
Estimated number of swim-to-bike and bike-to-run transitions she will negotiate in 2007: 75
Number of times Becky has finished first since turning pro in 1998: 25
Number of races Becky has podium-finished since 2001: 38
Number of years Shimano has been producing carbon fiber racing soles: 18
Number of years Shimano has been producing pedals: 26
Number of bearing systems in one Dura-Ace pedal set: 6
Number of other shoe brands that use or have used Shimano soles: CLASSIFIED
ProTriathlete
Becky Lavelle
SH-TR50
TRIATHLON SHOE
Outsole Material:
Carbon Fiber Composite
Strap System: Reversed for
Speedier Transitions
Interior: Seamless for
Sockless Comfort
Ventilation: Unparalleled
SH-TR30
TRIATHLON SHOE
Interior Construction: Seamless

Sock Usage: Unnecessary
Strap System: Reversed for
SpeedierTransitions
PowerTransfer: Immediate
SH-TR50W PD- 7810

TRIATHLON SHOE DURA-ACE PEDAL
Outsole Material: Carbon Fiber Composite Weight in Grams: 278
Strap System: Reversed for SpeedierTransitions Oversized Platform:
Interior: Seamless for Sockless Comfort Maximizes Power Transfer
Triple-Bearing Axle System:
Ventilation: Unparalleled Silky Smooth
Stability: Rock Solid
©2007 Shimano American Corp.

CHECKING IN GEAR PAGE
ven in the absence of mighty Lance

E Armstrong and the vaunted F1
Team, Trek continues to show a vested
interest in improving an already indus-
try-leading collection of products. As
evidence, and with the acclaimed San
Diego Low-Speed Wind Tunnel as cen-
ter stage, Trek brought its team of top
aero experts and two centerpiece ath-
letes, Hawaii Ironman top-10 finisher
Chris Lieto and defending Giro d’Italia
winner Ivan Basso of Team Discovery,
into the tunnel to refine positions as
well as play with some new product.
Lieto is perhaps the only American
response to the of-late German stran-
glehold on the bike in Kona. Last year
chrisorwig.com
he rolled a 4:25 bike for 112 miles,
largely solo, for the second-fastest split
en route to a ninth-place finish. Can
one of the fastest men on the bike get
faster? Trek and Steve Hed wanted to
Lieto, Basso enlisted in Trek find out. In late February, it was Lieto’s
turn to tweak position, with his coach
Hunt for Speed as Hed, Bontrager Max Testa overseeing affairs.
“The big take-home we got from
show off new products working with Chris was that comfort
was the priority,” said Trek engineer
Mark Andrews. “You gotta be comfort-
By Jay Prasuhn able for 112 miles, and to his credit,
Jay Prasuhn
CHECKING IN GEAR PAGE
position when navigating technical

sections or when facing blustery winds.
Bontrager had two new aerobars on
show: the new XXX Race Lite carbon
base bar and XXX Race Lite Clip-ons.
The base bar and matching clip-ons just
hit your shop a month ago. The 240g,
oversized 31.8 basebar has internal
cable routing with ports out the back
for a clean cable exit. It’s slated to price
at $199. The 430g clip-ons with alu-
minum s-bend extensions work with
the oversize bar or with a 26.0 base bars
chrisorwig.com
with an included shim. At $159, they
are adjustable cut-to-fit, have a carbon-
friendly alligator-serrated clamp and all
bolts are coated for corrosion resistance
Chris was the first to say, ‘Sure, it could longtime right-hand men, was resolute from sweat.
be fast, but I gotta be able to ride it for that while Lieto’s changes were in cen- “These new bars have a bit of a
four and a half hours.’” timeter increments, the test was downward slope compared to our exist-
The details? “While he has what worthwhile. “A lot of it is giving the ing XXX Lite one-piece aerobar,” said
would be a pretty laid-back aero posi- athlete a sense of where they are,” he Trek engineer Mark Andrews. “That
tion by triathlon standards on his said. “With his talent and competing at slope seemed to work better with
Equinox TTX, Chris was pretty well such a high level, to increase by a half smaller guys like Levi.”
dialed,” Andrews said. “We did move a percent would be a big deal. At that They also had a true prototype, an
him forward just a bit, and in his testing level it’s hard to find a big jump, so it’s unnamed, Discovery Team–only one-
since then he said it hasn’t messed with just looking for that extra little bit.” piece aerobar, also with a sloping base
his power, so that’s a victory.” bar, that piqued our interest. While we
Andrews added: “You look at some of BONTRAGER, HED’S NEW TOYS didn’t have a scale on hand, hefting it
the positions the Discovery guys are in at It’s no secret that Trek and revealed it to be in the 400- to 450-gram
30mph for 30km, and discomfort is part Bontrager have been one of the most neighborhood—certainly lighter than
of short time trialing. Ironman guys can’t prolific prototypers in the industry. most other offerings. It’s set up with
do that. Everything came back for Chris With a Computational Fluid Dynamics Hed aluminum s-bend extensions and
to being comfortable and efficient.” program able to predict on computer features a simple aluminum clamp to fix
A few weeks after the session Lieto set how a shape will affect wind, Trek the extensions to the base once cut to
a new bike-course record with a victory engineers are able to design products length. But Andrews was mum on avail-
at a small Tucson Triathlon sprint on screen before ever creating a part. ability. “This bar is made for the team at
race, then backed it a week later with a Hed had Basso playing with a sort of this point, and we haven’t figured out
dominant win at, of all things, an ITU monopod, which allowed for narrower production on it,” Andrews said. You
points race in Honduras. forearm positioning when on straight can find more at hedcycling.com,
Trek’s Scott Daubert, one of Lance’s flats but allowed the rider to widen the trek.com and bontrager.com
Jay Prasuhn
C ? 9>; B B? ; @ED;I ¸ M ? D D ; H ( & & , < E H : ? H E D C 7 D M E H B : 9 > 7 C F ? E D I > ? F

/0'.0)'
From the ITU World Championships, to Olympic silver, to breaking the tape at Kona,
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CHECKING IN POINT-COUNTERPOINT
Helmet laws save lives. That may be the dangling from his bum as he battles for
case, but ultimately this is not what I’m sprint-sign glory). It’s amusing as he
taking issue with. No, it’s about personal appears out of nowhere, cookies flail-
choice—the ability, as a big boy—to ing, literally howling from exertion as
make a decision based on free will. he pounds the pedals.
For the record, let me state this: I wear But he’s shunned, told to take his
a helmet both on my bike and my show elsewhere. Not because of the
motorcycle. I’m okay with this because I howling or attire. It’s his insidious
have made the choice to do so. That said, behavior in traffic and insistence on
not everyone, given the information using a baseball hat as his mode of cra-
available, will reach the same conclusion nial protection. Yeah, that cap will sure
as I have. Let me also state that I can keep Grey Wolf’s grey matter from
understand why race directors demand scattering too far along the road.
competitors wear helmets—as private Story No. 2, this one from my wife,
citizens they can set the terms to which who trained with former Australian ITU
others must adhere if they want to come world champ Loretta Harrop in Brazil
out and play. I do, however, get bent out two years ago: “I remember she’d go off
of shape when I’m presumed to be yelling at someone passing in the other
unable to make decisions on my own— direction without her helmet.” Who
to say nothing of the fact that the helmet made her the authority? She did, when
hype is just that: hype. her brother Luke, a fellow top triathlete,
I’ve taken a few spills, both on-road died five years ago. Hit by a car.
and off, yet I have never so much as put Traumatic head injuries. So, not only can
a scratch in my helmet. That’s not to you be “that guy,” dissed by the rest of
say it doesn’t happen, but if the safety the bike community, you can also die on
police really wanted to help me they’d your easy recovery day.
mandate some form of protection for After century-old thinking from road-
my hip and ass, as inevitably a spill ies who’d still rather be using bacchetta
involves a side-impact followed by rod shifters, the powers forced change
At issue: Helmet laws. Do they make us nasty road rash on the thigh and butt. and ushered in the helmet mandate.
safer or dumb us down by trying to protect But I suppose championing ass safety, Triathlon never had to undergo the
us from ourselves? although perhaps more germane, is far roadies’ silly rite of passage. I watched
less sexy than stirring up a bunch of Normann Stadler redline one warmish
sensationalistic crapola about helmet day in Kona last October wearing a
Call in the ACLU, use. Yet, I shouldn’t sell anyone short:
When it comes to policy decisions, the
helmet; I didn’t hear him whine once.
It all really comes down to one ques-
the do-gooders ass figures prominently, as lawmakers
often have their heads wedged firmly
tion: Are you that selfish of a person to
think you’re impervious, that you’re so
are at it again up theirs when it comes to letting
grown-ups be grown-ups.
deft you can avoid a surprise open car
door or the spaced-out teen carefully
By Cameron Elford applying lip gloss while approaching
your rear wheel at 45 mph?
Must be those guys have zero
W here would we be without the self-

righteous do-gooders who know
How thick is responsibilities. Me? I’ve got a wife, a
job, parents, a brother. I like to think
what’s best for us? Look, I recognize that
for society to function we need to adhere
your skull? they enjoy having me around. Imagine
how crushed your family would be if
to laws that provide structure, establish By Jay Prasuhn they heard a rock caused a spill that
predictability and foster a sense of com- didn’t scratch your bike (whew), but
munity. But when it comes to personal caused you to land kinda funny on your
choice I take exception when The Man ’m gonna avoid the “there’re two head . . . and kinda die.
(no, not Dave Scott) seeks to impose the
will of the majority (or, in many cases,
I types of cyclists” thing. But where to
begin?
Should we be mandated to wear hel-
mets? No—I think we all hate when
the will of a vocal and acrimonious Let’s start with Story No. 1, a recent Big Brother “encourages” us. I’ve also
minority) in an effort to circumscribe the trip to Tucson, on the Saturday seen my wife’s ugly scars on her hip
actions of the individual. Shootout group ride. Recent years have and knee (and not her head) from
There are many recent instances of witnessed the growing celebrity of the catching pavement at 25 mph, seen
policymakers overreaching, and we seem, Grey Wolf, a middle-aged roadie who, impromptu roadside shrines beset by
collectively, willing to cede more and eschewing jersey pockets, has his ride water bottles. We should be compelled
more personal liberty for the sake of safe- accoutrements hanging off some sort to wear helmets, for ourselves and
ty. As triathletes, we can distill this inex- of utility belt (frame pump, bag of oat- those we love. It’s something we
orable trend down to a familiar refrain: meal cookies, Nalgene water bottle, all shouldn’t have to think about.
FABIAN CANCELLARA.
ESTABLISHED 1981.
PROVEN EVER SINCE.
© 2007 Bell Sports, Inc.
Sweep R
ESTABLISHED 1954. PROVEN EVER SINCE.
bellbikehelmets.com
CHECKING IN PRO BIKE
Karen K D
Smyers’ C
Trek TTX
Equinox 9.5 A
By Jay Prasuhn
H J
G B
Jay Prasuhn
he venerable elder stateswoman of over the aero carbon post and was
T the Ironman circuit . . . blah, blah,
blah. Every year, 1995 Hawaii Ironman
drilled with the athlete’s bottle position
preference.
champion Karen Smyers sits in the Smyers rides in a rearward position
wings, downplaying any training (or with the saddleback and reversible rail
non-training) she’s done and up-play- clamp in the aft position, and matched
ing her ability to keep a balanced life with a short, slightly risen cockpit that
that includes husband Mike, daughter allows her to engage more of her glutes
Jenna, a beer or two with any meal and during the ride. Now in her 24 years of
comically sweet aw, shucks attitude that racing, Smyers has her fit pretty well
leads you to ask “She’s a world champ? dialed.
Aren’t they supposed to be wired Type You can find more on the Equinox
A’s?” And every year she mows down TTX at trekbikes.com
several hopefuls en route to a strong
Kona finish—12th last year in 9:39. A A. Frame Trek Equinox TTX 9.9, OCLV
It’s that carefree attitude that has 110 carbon, size medium
helped the lovable Smyers retain pretty B Fork Bontrager Race XXX Lite Carbon,
much every sponsor she’s ever had.
One of those longtime sponsors has
alloy steerer
been Trek, and finally, after years of C Headset Cane Creek Integrated, 1 1/8”
round-tube tri bikes and heavy deep- D Aerobar Bontrager XXX Lite, Bontrager
aero aluminum, Smyers had a truly Race X Lite OS stem, 80mm
aero lightweight rig for her annual E Groupset Shimano Dura-Ace 10-
long-course assault: the Equinox TTX. speed, 12-23 cassette
“It was sweet,” Smyers said of her F Crankset Bontrager Race X Lite GXP,
computer fluid–designed Kona ride. 52-39
“It’s very comfortable and yet very stiff G Wheels Bontrager Aeolus 6.5 rear,
for power transfer, and it fits me well.
Aeolus 5.0 front
I’m usually having to rig things with
H Tires Continental Competition, 700 x
my bikes, but with this I didn’t have
to—the angle options are great.” 21mm tubulars
Trek engineer Mark Andrews also I Pedals Speedplay Zero Titanium
J Hydration Bontrager SpeedBottle
Jay Prasuhn
fashioned a one-off carbon-fiber aero

bottle holder for Smyers, which slid K Saddle Terry Butterfly Ti
im canada sweep ad2.qxd 2/16/07 10:32 AM Page 1
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CHECKING IN GATORADE ATHLETE OF THE MONTH
After experiencing a stress fracture

in a half-marathon, Patel decided to
purchase a bike to stay active. In 2005,
with only a prior 300-yard pool swim
under his belt and a brand new hybrid
mountain bike, Patel finished his first
sprint triathlon. “I was extremely
GATORADE ATHLETE exhausted, but the pain was great!” So
OF THE MONTH what comes next for this 24-year old?
Patel registered for Ironman Arizona
the following day.
AARON PATEL Aaron has carried a flag during all of
Fort Worth, Texas his marathon races and plans on con-
tinuing the tradition during all future
Courtesy Aaron Patel

By Marni Rakes triathlons. Due to Patel’s exceptional
swimming, cycling and flag-holding
f you are ever racing in Fort Worth, marathon-running abilities, he suc-
I Texas, you will certainly notice our
current Gatorade Athlete of the more of a tribute to his country, he
cessfully completed Ironman Arizona
(first Ironman), Ironman Canada and
Month, Aaron Patel. Not only will he removed the American flag from his Ironman Florida all within the same
bless the American flag before each front door and ran the entire race with year. Among his most memorable
race but he has faithfully run with the the flag in one hand. Patel noticed that, moments, Patel finished all Ironman
American flag during every triathlon “Not only were the members of a police races in less than 13 hours, paced a
and running race. Why, you ask? squad applauding for me, but holding friend for a marathon six days prior to
As a respectful gesture to honor the the flag appeared to make everyone Ironman Florida and cycled over 15
9/11 tragedy, Patel participated in a happy.” And from then on, Patel has miles with one foot in Ironman
memorial 5K Freedom Run. completed every race by running with Florida due to a broken crank arm and
Contemplating how he could pay even the American flag. no bike-repair car.
CHECKING IN Q&A
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Former duathlete champ battles
Courtesy Jim Girand

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im Girand is a veteran duathlete and for- who are over 40, so you can be assured
J mer age-group national champion. He’s
participated in 16 consecutive duathlon
about 3,500 will get prostate cancer. I want
to create awareness and educate men so
world championships and served on the they will have a better chance of surviving
Board of USAT from 2002-2005. We met this disease.
with Jim recently to discuss his battle with
and victory over prostate cancer. TM: What are your future plans for
Triathlete Magazine: Tell us about creating awareness?
your diagnosis. JG: I am so thankful I am surviving this
Jim Girand: I had regular PSA tests dreadful disease and learned so much from
starting in 1998 because it was slightly the work to choose the best treatment for
pink Bones™ elevated and increasing a little more than me. I am in the process of creating a Web
Support more than your bike with this cause-conscious
Bones rack. $5.00 from each sale will go to normal. I had a biopsy in 2000 that site (prostatecancerpatients.org) to help
Breast Cancer research. showed no cancer. As a precaution, I start- others. It will be dedicated to providing
ed getting my PSA tested twice a year in information and helping men recently
2002. This year, my PSA increased again, diagnosed or potentially being diagnosed
but given my history my urologist said his with prostate cancer. In a sense, it will be a
recommendation for a biopsy was a “soft first stop for men contemplating dealing
call.” I chose to have a biopsy. Contrary to with prostate cancer. There will be two
his expectations, when the results main components: survivors stories and
returned he told me I had an aggressive extensive quotations from luminary urolo-
and malignant tumor in my prostate. gists. I realized while I was choosing my
Digital exams over the years did not sug- treatment there was no central collection
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so much to offer people starting through
TM: Just how prevalent is this disease? this process. With survivor stories and
JG: Prostate cancer is the most pervasive expert opinions the patient will be armed
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CHECKING IN INDUSTRY PROFILE
lete, have regarding frame

Kuota’s kharacter: design with the Italian
engineers?
Q&A with Paul Thomas PT: Kuota Italy really
respects our opinion. In
fact, I got to name the
By Jay Prasuhn KOM. [Kuota North
America president] Patrice
Lemieux and guys like
Mario Comali, the head
honcho at Kuota Italy, get
everyone involved. And
Normann of course, has
input on design like internal
cable routing. He wanted
every ounce of drag taken
away, so they made that
happen in the new Kalibur.
Normann and I give them
the intangibles. I’m not an
engineer, and to design a
bike I wouldn’t have the
first idea. But once it’s built,
I can ride the heck out of it
and understand it.
Jay Prasuhn
TM: That must trans-
late to easy conveyance to
n a short four years, Kuota has built Stadler. Not to mention the fact that at your consumer.
I a powerful name on the heels of one
man’s two Hawaii Ironman wins,
age 11 you ran a 4:55 mile and set a
national 10K record in 33:52. Plus you
PT: When you’ve been riding that
long—and at my point, I’ve been riding
Normann Stadler, and it continues to learned to swim to do your first at every level, competitive to recre-
grow, bringing on big sponsorships like Ironman at Canada last year. ationally—you tend to find what a good
the recent announcement as the bike Paul Thomas: It’s funny. I never bike is. I’ve ridden the Khan 500 miles
sponsor for the Wildflower Triathlons. toot my own horn. I always talk up to a week, the Kalibur 500 miles a week,
Give Stadler credit for building the my customers, never use that, but they the K-Factor 500 miles a week—not for
brand, but give Kuota North America always bring all that stuff up. I hope testing, but as part of my existence in
Sales VP Paul Thomas just as much that means they respect my opinion. the sport. You really do get to tell the
props. Sales guys typically don’t make But honestly, I wouldn’t care if my title difference when you ride a lot.
interesting stories in the sport, but was VP of Sales or Floor Sweeper. Consumers and the shops can recognize
Thomas is a total throwback to the early that, and they trust your input more.
days when guys like Dan Empfield, TM: It’s your likeability and ability to,
Emilio De Soto and Cervelo’s Phil as you said, talk up to your customers TM: We see you at pretty much
White and Gerard Vroomen used a that have you as a favorite among those every event, earning our unofficial
truly competitive background and a true in the industry and customers. James Brown honors as the hardest
man-of-the-people persona to help PT: Yeah, instead of making sales, I working man in bike business. How
build the brand. Thomas has done just connect the dots between the retailer, many miles did you log in your van last
that, single-handedly becoming the man the tri clubs and the athletes. If you year traveling to race expos?
behind a once-obscure Italian company forget to do that, you miss who your PT: Close to 40,000 miles. The VW
that now sees 60 percent of its world- consumer is. Grassroots is the best way Eurovan is the greatest vehicle for liv-
wide sales come through his distribution to know the customer. ing like a Viking. Living at the races is
network, helping them double their But I have the most fun dealing with better than staying at the Sheraton.
numbers in his short two-year tenure. If the consumer. I’m always thinking of And there’s no need to set the alarm
your local shop has Kuota, Thomas is ways to engage them, whether on clock when you rise with the sun.
the reason why. Triathlete chatted up the Slowtwitch or at an expo. I think like a
gregarious San Diegan. retailer and a consumer. It’s really rela- TM: As the inside man, what’s com-
tionships. Most of my contacts in my cell ing from Kuota?
Triathlete magazine: Of course, phone are in the “friends” category. You PT: The Kuake is coming. It’s
many of your dealers and Kuota owners can’t buy relationships, and I treasure named in memory of the Kona earth-
know you have a brilliant past as the them. They’re earned, and they’re real. quake last year and is slated for some-
1994 and ’99 national duathlon champi- time this summer. All I can say is it’ll be
on and came fourth at 1994 duathlon TM: How much input does light, stiff and fast, and Normann will
worlds, behind winner Normann Normann, or you as a respected ath- be on it in Kona.
CHECKING IN CLUB PROFILE
with more and more athletes competing

at the Ironman level. Club coach and
veteran Ironman, Ian Driver (with 28
Ironman finishes), has been providing a
wealth of knowledge and inspiration
since the club’s inception and continual-
ly encourages members to participate at
all levels, including coaching.
Courtesy of Kincardine Triathlon Club

The club’s positive attitude has
spilled over into the community where
the membership has been actively
engaged in local initiatives. To date,
Kincardine Triathlon Club these have included planting trees along

highways, bike rodeos for kids, support
of the local food bank and funds raised
via the Assistive Devices Program of the
he Kincardine Triathlon Club mem- population of Kincardine, the founding Ontario March of Dimes.
T bers are certainly not, in one sense
of the phrase, fair-weather athletes. In
members had some doubt as to the even-
tual success of the club. Since then,
Under the race directorship of Patti
Richards, members have run the
fact, the worse the weather is the greater KTC members have populated the podi- Kincardine Women’s Triathlon. The
the number that come out to play, ums at provincial races, won series’ age- Ontario March of Dimes Assistive
according to 2001-2006 club president group awards, transitioned to the elite Devices Program has been the recipient
Pete Richards. “This is definitely a club level, placed high in international events of funds raised by this event for six
with attitude,” says Richards. and represented Canada at world-cham- years, with donations totalling $32,000.
The Kincardine Triathlon Club was pionship triathlon events in New This entry-level event has encouraged,
founded in the small community of Zealand, Hawaii, Denmark and empowered and inspired women from
Kincardine on the shore of Lake Huron, Lausanne, Switzerland, as well as the the local community and beyond to
in northwestern Ontario, in 2001. Boston Marathon. Members are not participate in triathlon.
Taking into account the relatively small only getting faster, they are going longer For more, visit kincardinetriathlon.com.
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CHECKING IN TRAVEL TALK
Race: Lifetime Fitness Triathlon up at the TV and saw lots of reds and
Date: July 14, 2007 yellows on the weather radar. Severe
Events: Olympic and sprint weather had just blown through. Not
Years running: Six good. No fly. We looked at each other
Location: Lake Nokomis, Minn. and laughed, maybe the storm missed
Water temp: 78-84 degrees F our site. Not so. Our tent and every-
Air temp: 80-90 degrees F thing was done for, a victim of Mother
Participants: 3,000 Nature. Sleeping in wet sleeping bags
Best libation: Black Knight Return/Barley drenched with an inch of water sucks,
John’s Brew Pub but the following day made up for it.
The expo had everything a triathlete
mack dead in the middle of the sum- could possibly need. We met a lady in
S mer, we, the U.S. Multi-Sport team,
were off to Minneapolis, Minn. It’s our
her 80s all pumped up. She said her doc
didn't want her to do the event and
neighbor to the west in the nort' woods, that’s when the decision was made.
as they say up there. Our crew crossed “You only live once,” she said. The
the great Mississippi River and made its night before the race was hot, calling
way to the camping accommodations for for 90-degree race-day temps. The
the night at Afton State Park. No show- morning of, the mist lifted and the heat
ers here folks, the river proved to do the pumped in. Race directors had safety in
trick. We jerry-rigged our gear and mind when they shortened the course
made it one of the biggest ridges in the due to the hellish temps. But it didn't
area, but we realized a pole was missing dampen the spirit of the athletes who
as we put the tent up. Being a good Boy plunged right through the humidity.
Scout and with no rain in past weeks, we This is a class-act event from the top
The U.S. Multisport fashioned the fly pole for the tent, with a pros to the 80-year-old grannies.
team sticks in the rope here and there we were good to go.
While playing pool with some friends
See you there next time!
H&W
Rick Peters
Midwest for Lifetime a couple nights before the race, I looked usmultisport.com
CHECKING IN LIGHT READ
he competitive season is once again

T upon us. The visions have come to me
after several long brick workouts, and I am
now sure this is what’s going to happen.
1. Now in his early 50s and knowing that
time is running out, six-time Hawaii
Ironman champ Dave Scott spends the
summer in secret training in a bid to
retake the Hawaii crown that he last
held 20 years ago. Pounding away in
the solitude of the Colorado mountains,
the work goes spectacularly well and he
announces he’s going to compete in the
October event just 10 days before the
starting gun. In the race, Scott exits
with the leaders after the swim, hangs
well with the primary bike pack, and
launches himself into the run. The sun
kills off the clouds and word flows
around the island and through the
Internet that Dave Scott is running 6:30
miles. The incessant heat takes its toll,
and Scott is not immune. Burning up
on hypoglycemic fumes, his mind
Race year predictions begins to come unhinged. With just six
miles to go, Scott begins to slip into a
hallucinatory trance and slows. The
By T.J. Murphy crowd’s hopes of a possible top-five fin-
LIGHT READ CHECKING IN
ish begins to diminish, until, with just 4. When efforts by California Gov. between the two. On the second day,
three miles left, an NBC van carrying Arnold Schwarzenegger to revise the the volatile pair simply avoid each
Mark Allen pulls up aside The Man. U.S. Constitution to allow naturalized other and embrace the workshop exer-
When Allen yells encouragement to citizens to run for president succeed, cises. On day three, during a sweat-
his former foe, Scott turns and sees Paula Newby-Fraser (also a natural- lodge ceremony, the two walk out
the image of Allen’s face and time- ized U.S. citizen) is compelled to from the grueling two-hour session as
travels into pure flashback. launch her own campaign for presi- good friends, laughing and punching
Shockingly, Scott erupts into a furious dent. She selects Triathlete magazine each other in the arm. The tri world is
sprint, flying into the village and publisher John Duke to run her cam- shocked when reports of the two
securing a third-place finish. paign and, shockingly, raises enough training together surface. The friend-
2. Australian Craig Alexander returns to money to fund a national go of it. ly détente, however, collapses when
the Life Time Fitness Triathlon and, Unfortunately, the campaign falters Stadler suggests in an interview that
while network television cameras fol- when a youtube.com video is distrib- the only way McCormack was able to
low him as he leads the run, is discov- uted of triathlon agent Murphy hang with him during long bike rides
ered by a channel-surfing Martin Reinschreiber (conservative) and race was because he was drafting. The two
Scorsese. The acclaimed director sees director Jim Curl (liberal)—both part clash in Kona for one of the greatest
the ripped-fit, square-jawed Aussie of Newby-Fraser’s campaign commit- races the sport will ever see.
and knows Crowie is perfect for a role tee—are seen and heard arguing and 6. Cameron Elford, Triathlete maga-
in his new movie about an Australian insulting each other while discussing zine’s managing editor and notorious
rancher who decides to move to Spain immigration policy. contributor to Point-Counterpoint,
and become a bullfighter. 5. Reigning Hawaii Ironman champ is abducted by group of Clydesdale
3. While on a vision quest in South Normann Stadler and 2006 runner-up athletes at the Accenture Chicago
America, Cam Widoff drinks from a Chris McCormack forget to check Triathlon. Elford is tortured by
sacred river and within days re-grows each other’s calendars and both go to being forced to listen to three hours
his famous dreadlocks of the 1990s. one of Mark Allen’s Sport and Spirit of New Age music and then released.
Returning to the United States, shamanism workshops in Santa Cruz. It takes months for Elford to recover,
Widoff begins an eerie winning During the first day of the workshop, mostly due to a particular track from
streak with little to no training. Allen has to break up several fistfights an album called “Celestial Touch.”
J278_Feature_Swimsuits2_tj_rr_km.qxd 4/11/07 11:39 AM Page 64
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Jake’s
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Matety Top $35
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J278_Feature_Swimsuits2_tj_rr_km.qxd 4/11/07 12:00 PM Page 100
Jake’s
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1 0 0 JUNE 2007 T R I AT H L E T E M A G . C O M
Speedo
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FKDPSDJQHGHOLFLRXVPHDOVDQGZDUPVPLOHV«QRQVWRSWR-DPDLFD
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Black River, St. Elizabeth Parish
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Brand Betty and produced by
Agon Swim. Not available for sale
J278_Swimsuit_OnLocation_tj_rr_km.qxd 4/12/07 3:06 PM Page 114
Tim Matoani
On location
on the South Coast
Kristin Zimmerman
Jake’s
A two-hour rural bus ride south
from the Montego Bay Airport lays
a diamond in the rough—a rustic,
get-away-from-it-all destination:
Jake’s. Sally Henzell, designer and
wife of Perry Henzell, the produc-
er/director of the 1970s hit movie
“The Harder they Come,” opened
a tiny restaurant on the undevel-
oped South Coast about the same
time. That dining spot grew to
include a single guesthouse, and a
few additional guesthouses later
the sleepy backwaters of Treasure
Beach became host to Jake’s.
Today, a cluster of quirkily
designed and colorful cottages
lines the resort’s oceanfront land-
scape. A hammock hangs near the
main eatery. An easy-going
Dougie mans the seaside bar,
stocked with Red Stripes and
local rum. Come only if you’re
willing to obey the humidity’s
unhurried effects and hang with
the locals. Life is slow and appre-
Rebecca Roozen
ciated here. But if you’re looking

for adventure, St. Elizabeth
Parish hosts some natural won-
ders just a bus ride away from this
Jamaican fishing village.
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J278_Swimsuit_OnLocation_tj_rr_km.qxd 4/11/07 12:18 PM Page 116
Tim Matoani
St. Elizabeth Parish
Rather than counties, Jamaica has parishes, and Treasure Beach is
located in St. Elizabeth Parish. St. Elizabeth has much to offer and is
one of the last parishes on the coast that is still truly unspoiled. There
aren’t any sprawling hotels, just polite country people and spectacular
Rebecca Roozen
scenery. As they say on the South Coast, “St. Bess is best!”
YS Falls: A lush land of seven waterfalls and green jungle, YS Falls
opened in 1990 and serves as a playground in the woods. Several
waterfalls cascade into natural pools, some of which are safe for
swimming and exploring. Lifeguards on deck will let you know the
boundaries and keep you safe from the rocky areas. You can also take Held the last weekend in April (April 29, 2007, was its 12th year),
the zip line from the top for an aerial view of the rushing falls. Rainy the 600-meter swim, 25-kilometer bike and 7-kilometer run is as sim-
months are May and October, and the river generally comes down ply orchestrated as was the first race. All signs are still hand-painted
in waves; swimming may be suspended during these times. Visit on wood (which also serve as age-group awards), and the finish line is
ysfalls.com for more information. a scratch in the dirt filled with white marl (crushed coral). The locals,
Black River: Take a tour up Jamaica’s largest river. Crocodiles, who come to cheer on the racers, stick around to swim and celebrate
hidden herb gardens and three species of mangrove, including with the competitors afterward. The triathlon field is limited to 50
Royal Palms, make these wetlands sort of magical. For more Jamaicans and 50 international participants, guaranteeing the race
details, visit jamaica-southcoast.com/blackriver/tour.htm. retains a local, Jamaican feel. It’s still free for Peace Corps members.
Jake’s Off-Road Triathlon: In 1995 Jason Henzell (Perry and All proceeds from the triathlon go to BREDS, a Treasure Beach
Sally’s son, who had quit the banking business to take the reigns of the charity that helps local families. BREDS is currently raising
hostelry) wanted to thank the U.S. Peace Corps members who had donations from triathletes and sportspeople throughout the world
been working in Treasure Beach, so he started a triathlon for them, to build a sports field and community center for Treasure Beach.
with free entry. Today, Jake’s Off-Road Triathlon joins the Calabash Go to jakesoffroadtri.com or BREDS.org to be part of “Blade of
Literary Festival and the Treasure Beach Fishing Tournament, as the Grass” a sports-charity project.
biggest events of the year in secluded Treasure Beach. International athletes interested in participating in the triathlon
can go to jakestri.active.com for registration and travel information.
Jamaicans should call 876/965-3000 and ask for Tanya, or e-mail
her at jakes@cwjamaica.com and she will fax an entry.
Getting there and more

Air Jamaica offers direct flights from 10 U.S cities to Montego Bay
(MBY). Island Car Rental has weekly rates starting at $300, but your
best bet is to call Jake’s and they will have a driver pick you up and
take you over the mountains to the South Coast, a two-hour drive.
For more information on Treasure Beach, visit treasurebeach.net;
for Jake’s Village, visit islandoutpost.com/jakes or try Sunset
Rebecca Roozen
Resort, next-door neighbor to Jake’s and a center for fishermen, at

sunsetresort.com. For other accommodations in the Island
Outpost chain, go to islandoutpost.com.
J278_Swimsuit_AndyBaldwin_tj_rr_km.qxd 4/11/07 12:14 PM Page 118
Saluting Dr. B
Andy Baldwin may be the object of 10
million viewers’ affection, but he’s
a lot more than meets the eye
By Rebecca Roozen
Tim Mantoani
It’s been said that he’s the “sexiest Bachelor ever” in the history of TM: What’s your tri calendar line-up for 2007? New races?
ABC’s reality TV show. Thirty-year-old LT Andrew James Baldwin, M.D., of Old favorites?
Lancaster, Penn., has had quite an eventful mission the past few AB: Lavaman, Lanikai Tri, Wildflower, Honolulu Tri, Escape
months, finding the girl of his dreams. But we’re Triathlete magazine, from Alcatraz, Tinman Triathlon, Ironman Canada, Malibu Tri,
not People, and we knew him as the fun-loving triathlete and Navy LA tri, Ironman Hawaii are all on the calendar, but my job with the
doc before ABC had the chance to set up the cameras. So, we’re not Navy comes first, so I may not make all of those.
interested in whether he wears boxers or briefs (at least most of us
aren’t; see sidebar), rather, we want the world to learn something TM: Take a look in any celebrity gossip magazine and we know
even more revealing about Andy. you have a lot more on your ’07 calendar than triathlons. Besides
fulfilling the role as the “Bachelor,” what else is in store for you this
Triathlete magazine: As a Duke University varsity letter winner year? More work with Project Active? Finishing up your medical
on the men’s swim team, were you always curious about triathlon? school residency?
What got you started in the sport? AB: Priority No. 1 is providing quality medical care to my
Andy Baldwin: As a kid, I started swimming really young and special-operations divers and making sure they are fit and ready
stayed with it through college. I also ran track and cross-country in to fight. My responsibility to the Navy is paramount. I also will
high school, and my first two marathons in college. I knew about be doing quite a lot with the community in Hawaii, and charity
triathlon and Ironman as a kid but didn’t get really involved in them organizations like Project Active, Special Olympics, American
until I moved to California for medical school. I brought my 10-speed Cancer Society, the Hawaii Kokua Association and Aloha
bike from high school with me, and a friend convinced me to train Medical Mission.
with Team in Training for the Wildflower Triathlon. It was a great
way to meet friends in a new area, San Francisco, and was for a good TM: Rumor has it that you had your own lawn-mowing business,
cause. I ended up finishing on the podium. Someone suggested I get worked a paper route and the lifeguard stand as a teenager. When
a tri bike and actually train a bit, and the rest is history. was this hard-work ethic instilled in you?
WhatÕs Your Frequency?

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J278_Swimsuit_AndyBaldwin_tj_rr_km.qxd 4/12/07 10:56 AM Page 120
AB: I get it from my grandfather. He is still learning at his ripe old

age of 82 . . . learning Russian, mastering computer programming
and becoming certified as a lifeguard. I had a dream to go to a
top-10 university, but my parents told me they didn’t have
enough money to send me to one, so I either had to get a schol-
arship or save up money on my own. So I set out to do that, and
by working all these jobs saved up 25k, enough to pay for my first
year of college. In the end, I got a Navy ROTC scholarship and
put the money into savings.
TM: I’m sure you’ve encountered plenty of influential people in

your world travels. What have they taught you that you’d like to
impart on others?
AB: Have an open mind, wear a smile on your face and always
ask what you can do to help.
TM: I’ve heard that your work in Laos sticks with you to this
day. Tell us a little bit about what you did there and why it means
so much to you.
AB: I was asked to accompany a POW/MIA recovery team to the
mountainous regions of Laos (Ho Chi Minh Trail) on a mission in
2006. Laos being a communist state still has very tight restrictions
on allowing the U.S. into its territory. Part of the diplomatic deal
was that they bring a physician and medications to provide aid to
their ill in remote mountain villages. We reached them primarily by
Tim Mantoani
helicopter. What sticks for me is how happy these Laotian people
were living with virtually nothing, and suffering from gastrointestinal
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J278_Swimsuit_AndyBaldwin_tj_rr_km.qxd 4/12/07 10:56 AM Page 121
Triathletes may be strong-willed but even some of the

most determined athletes can’t fight the force and get
worms, malaria, dengue fever and malnu- TM: Now, for the ultimate sucked into reality television. For those of you that can’t
trition. Despite all of their suffering and burning question: Why does such a help yourselves when Monday nights roll around (and I’m
lack of the amenities that most of us have, successful, good-looking and funny not talking football), here are a few of the finer points on
their smiles were resilient and ever pres- guy like you have to go on televi- triathlon’s very own bachelor.
ent. It made me realize that, perhaps, we sion in order to find “The One”?
don’t appreciate what we have. AB: I don’t. Are you related to the Baldwin brothers? No, I wish.
Guilty pleasure? Exercise
TM: Of all your accomplishments, TM: Then why’d you sign up to Republican or democrat? Republican
what do you consider your top-three be on “The Bachelor”? Up early or stay up late? Up early
biggest rewards in life so far? AB: Because there is a chance that Thai or Italian? Thai
AB: Being born into a loving and caring I could find the one, and I wouldn’t Blondes or brunettes? Brunettes
family, having my health and mind and know unless I tried. Wine or beer? Wine
being able to serve in a caring profession. Downhill or water skiing? Downhill
TM: Twenty-five good-looking Dance club or Irish pub? Irish pub
TM: And of all of your titles: lieutenant, girls are going to step out of a limo Boxers or briefs? Boxers
triathlete, undersea medical officer, which and hope to steal your heart. Who is Chocolate or vanilla? Chocolate
do you feel the strongest tie to? Why? “The One” for you? What’s she Alternative or rap? Alternative
AB: Andy, because I’m a kid at heart. like? Does she own running shoes? Soymilk or regular? Skim milk
A wetsuit? Books or mags? Books
TM: What do you hope to experience AB: She is a woman who Coffee or tea? Coffee
and accomplish in the next 10 years? believes in family values, is smart, Silver or gold? Gold
AB: I hope to meet a wonderful woman, driven, athletic, caring, witty, Serious or goofy? Goofy
settle down, have children, finish my resi- adventurous, beautiful, open-minded Lid kept up or down? Down
dency in orthopedic surgery, travel the and kind and has a sense of humor. Any nicknames? Dr. B
world doing more humanitarian missions, She definitely owns running shoes, Dinner and a . . . movie or a walk on the beach? Walk on
educate and inspire others to be the best and if she doesn’t own a wetsuit, the beach.
they can be and lead a healthy lifestyle. she will soon. You screw up . . . wildflowers or roses? Roses

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J278_Swimsuit_CastBios2_tj_rr_km.qxd 4/11/07 12:16 PM Page 122
The Cast
Tim Mantoani
Tara Kulikov
Traveling and working as an
acupuncturist for the USA
Bobsled team on its World Cup
Circuit, Tara grew accustomed
to high altitude, rough terrain
and extreme weather condi-
tions this past winter. She will
continue to participate in road
Tim Mantoani
triathlons but plans on compet-
ing in XTERRAs, adventure
races and other off-road chal-
lenges this season. Her
new home in Park
City, Utah, serves as a
Maxine Bahns
When she’s not training
great training ground.
for triathlon, Max is doing
Bikram or Hatha yoga.
Hannah Cornett Other than fitness, her
Hannah currently work as an actress keeps
competes for the Scott her busy. You can catch
USA Contessa moun- her on “Studio 60,” as
tain-bike team and will Matt Perry’s love interest.
be racing in a world
Kristin Zimmerman
She also shot a film in

tour with XTERRA in New York in December
’07. Beyond Triathlete called “Steam.” And, of
magazine’s swimsuit course, she’s spending as
Kristin Zimmerman
issue, Hannah has much time as possible with

modeled for New Balance, Accelerade and was her new fiancé, adventure
featured in Muscle & Fitness magazine for surfing. racer Patrick Watson.
J278_Swimsuit_CastBios2_tj_rr_km.qxd 4/12/07 11:01 AM Page 124
Kristin Zimmerman Andy Baldwin

Kristin has spent most of the last seven Andy is Navy doctor for a special-
years training, racing and organizing events operations dive unit in Pearl
like the Nautica New York City Triathlon, Harbor, Hawaii. He has raced six
Age Group World Championships in Ironmans so far, including a 34th-
Honolulu, the ING New York City place finish in his age group in Kona
Marathon, PGA Golf Tournaments and the last October. ABC began filming
US Open of Tennis. A recent accident during Andy as its latest “Bachelor” in
a triathlon sidelined her, but she plans on February. This summer we’ll find
Tim Mantoani
returning to racing this summer. Kristin lives out if Andy found his “One”
in San Diego where she works in nutraceuti- through reality television.
cal sales and fitness modeling.
Natalie Bohlin
Natalie is a prominent hair and makeup
artist working in Southern California, with
numerous print and television credits to her
Courtesy Kristin Zimmerman
name. In the past year, she’s worked with

Michellie Jones, Fernanda Keller, Trevor
Hoffman, Phil Mickelson, GU, Yamaha,
Callaway Golf and Road Runner Sports, to
Tim Mantoani
name a few. This is her third consecutive
Triathlete magazine swimsuit photo shoot.
J278_Swimsuit_CastBios2_tj_rr_km.qxd 4/12/07 11:01 AM Page 125
Robert Murphy
Tim Mantoani
Lynn Mantoani
When she isn’t photo assisting
on the Triathlete swimsuit issue
with her husband Tim, Lynn
works as the senior investigator
for San Diego County’s Citizens
Law Enforcement Review Board
where she conducts civilian
oversight of the Sheriff’s and
Probation Departments. Tim
and Lynn live in San Diego with
their 6-year-old son Lucas.
Tim Mantoani Robert

For over 15 years, Murphy
Tim has traveled the An Ironman fin-
world shooting for a isher, Robert has
variety of advertising been a contributing
and editorial clients. photographer for
Best known for his Triathlete for over
award-winning por- three years now.
traits, he has pho- Jamaica was his first
tographed the likes of swimsuit shoot as a
Robin Williams, Michael Jackson, Brett Favre, Mark McGwire and photo assistant.
Lance Armstrong. If you are a longtime subscriber, you have seen Robert lives in
Tim Mantoani
Tim’s work before, as he has over a dozen Triathlete covers to his Cedar Rapids, Iowa
name, including those of Peter Reid and Sarah Reinertsen. . . . for now.
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J278_Feature_Yoga_tj_rr_km.qxd 4/11/07 11:09 AM Page 127
Swim, bike, run . . .

and yoga?
Athletic yoga for top triathlon performance
By Karen Dubs • Photography By John Segesta

Your goal is to improve speed and performance. You’re not interested in
chakras, contortions and chanting, much less sitting still, meditating or
focusing inwardly on your breathing. Although you keep hearing about the
benefits of yoga, you feel like it’s probably a waste of your precious and
limited training time and is either too easy or too hard—or just too weird.
Yet thousands of athletes are cross-training with yoga to give them an extra
edge . . . reducing chances of injury, muscular imbalance and overtraining
while improving endurance, focus and flexibility.
What if there was a style of yoga that offered all the benefits but
without the extreme poses and strange stuff that might make
you uncomfortable? What if there was an athletic
yoga specifically for triathletes? Well, the
following sequence of yoga-based
stretches focuses on alleviat-
ing some of the biggest
race-season enders for
triathletes: stiff shoul-
ders, sore hips, achy
low backs and
tight hip flexors,
quads and ham-
strings.
Getting started
Athletic yoga will increase your flexibility, strength and
balance, which can have a positive effect on performance—
but like all training, yoga needs to be practiced regularly for
top results. The pose sequence in this article is a great place
to start, and you can do it at home in under 20 minutes. You
don’t need any special equipment or expensive gear
(although a yoga mat is suggested). The time you take to
add yoga to your training routine can actually save you
recovery time or spare you injuries.
While doing the entire sequence three times a week is
ideal, think of it like training for your first triathlon: You
didn’t try to do the entire distance in the first week, and you
shouldn’t expect to touch your toes in your first yoga session
either. As you gain flexibility and get more comfortable you
can add poses and increase your yoga training time.
During the summer and fall while your race schedule and
mileage is heavy, focus mostly on gentler flexibility poses,
especially if yoga is new to you. After your race season ends,
consider adding more challenging strength, endurance and
core-conditioning poses.
Athletic yoga sessions end with a final relaxation where
participants lie still and rest. This motionless pause is truly
the pose athletes need most. Taking the time to rest
increases energy, strength, power and potential, and instead
of feeling exhausted and over-trained you feel energized,
empowered and ready for what’s next. Triathletes are deter-
mined, persistent and committed to being their best. While
it’s fun and addicting to compete and train hard, it is impor-
tant not to be competitive with yoga poses. Athletes are
used to pushing through pain and connecting with the
more-is-more philosophy; however, a less-is-more approach
works best for athletes who are used to pushing through
pain and beyond their limits. After the yoga session you can
go back to being a competitive athlete.
Practice tips: Stretch without strain

• Move slowly and deliberately through the sequence,
listening to your body.
• Like anything new, yoga may feel a little awkward at
first, so commit to at least six weeks.
• Do not force a stretch. Doing so will only tighten
muscles and could result in injury.
• Hold each pose for five to 10 breath cycles before
moving onto the next stretch.
• Use full, diaphragmatic breathing in and out through the
nose. Feeling breathless is an indicator you’ve gone too far.
• For the best results, practice this sequence three to five
times a week, or after each swim, bike or run.
The pose sequence

1) Balanced Knee to Chest 1
Why? Stretches glutes and low back while developing
balance and stability.
How? Balance on your right leg, holding under the left
thigh and drawing it toward your rib cage while maintaining
a lengthened spine. In all balance poses, find something to
focus your gaze on, and keep your breath smooth and even.
Tip: If your balance is shaky, keep one hand on a wall or a
chair back until you feel steadier. Working the little muscles
in your feet and ankles is important too.
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3) Pyramid Stretch
Why? Stretches hamstrings
How? From Balanced Pigeon, step your left foot back about two to three feet
from your right foot. Your heels should line up, your right toes will be angled
straight forward and your left toes will be angled out at about a 45-degree angle.
Keeping your right knee slightly bent and your hips level to the floor, hinge for-
ward and support by placing your hands on your right shin. Keep your front knee
bent as much as feels comfortable.
2) Balanced Pigeon with

Chest Expansion
Why? Stretches hips, glutes,
piraformis, chest and shoul-
ders while developing strength
and balance.
How? From Balanced Knee
to Chest pose, keep the left
knee bent, taking the left ankle
across the top of the right thigh
and flexing the left foot. Gently
rotate the left knee out until
you feel a stretch in left hip
(you don’t want to feel any pain
in the knee). Keeping an
extended spine, hinge your
torso toward your left shin to
feel a deeper stretch. Stay here
if the pose is already challeng-
ing or progress by adding the
chest and shoulder stretch by
interlacing your fingers behind
your back and lifting your arms
up and away from your low
back. Keep your eyes focused
on a still spot.
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4) Forward Fold with Chest Expansion 4

Why? Stretches the hamstrings, chest and shoulders.
How? From Pyramid Stretch, step your left foot forward
and stand with feet hip distance apart and parallel. Interlace
your fingers behind your back and fold forward keeping the
knees slightly bent and the hips aligned over the ankles. Lift
the arms up and away from the tailbone until you feel a stretch
in the front of the shoulders and chest as well as the ham-
strings. Release your torso toward your thighs.
Before moving on, repeat poses 1-3 with the left leg, followed
by a second forward fold.
5 5) Runner’s Stretch
Why? Stretches hamstrings.
How? From forward fold, bend
your knees as much as you need to
put your hands on the floor, then
step your right knee back to the
floor, putting extra padding under
the knee if it is sensitive. Your left
knee is directly over your ankle.
Shift your weight back into the
right knee, extending your left leg
straighter until you feel a stretch
in your left hamstring. This is a
deep stretch. Your left leg does
not need to be straight.
6) Crescent Lunge
Why? Stretches hip flexors and
quads.
How? From Runner’s stretch,
shift your weight forward so your
left knee is directly over your left
ankle with one hand on either
side of your left foot. Bring your
hands to your left thigh and press
your torso up, extending and
lengthening your spine (not lean-
ing forward). Hinge your hips
forward until you feel a stretch in
the right hip flexor and quad. If
you feel comfortable you can
release your hands from your
thigh and bring them up over
your shoulders, reaching through
your fingertips as you breath in,
releasing the hips toward the
floor as you breath out.
7) Downward Dog
Why? This is one of the best total body strength
and flexibility poses, stretching calf muscles,
Achilles and hamstrings, while strengthening and
stretching the shoulders and lats.
How? From Crescent Lunge, bring both hands
down on either side of your left foot and step your
left knee back to meet your right knee so you are
on all fours with your hands shoulder-distance
apart and your knees under your hips. Curl your
toes under, press through your palms and lift your
tailbone up so you are in an inverted “V” position.
Keep your knees slightly bent if your hamstrings
are tight. Work toward straightening your legs.
Inhale and think of extending and lengthening
your spine, exhale and allow the heels to sink down
toward the floor as you continue to press through
your palms.
Repeat poses 5 and 6 on the other leg followed
by a second downward dog.
The featured pose sequence is from Karen Dubs’

DVD, Flexible Warrior: Athletic Yoga for
Triathletes Vol. 1. The DVD is part of the Spinervals
International multisport series by Coach Troy Jacobson.
Dubs is a Registered Yoga Teacher and ACE Certified
fitness professional specializing in yoga for athletes. She
has trained a wide range of athletes including triathletes,
runners, cyclists, swimmers and Baltimore Ravens foot-
ball players. For more information, visit
flexiblewarrior.com.
J278_Feature_10Questions_tj_rr_km.qxd 4/11/07 10:59 AM Page 136
INSEPARABLE
Christophe Jouffret of Look Bicycles and wife Nathalie Jouffret
of Zoot Sports raced 2007 Kona together wire-to-wire in a
true industry marriage to the sport
By Jay Prasuhn
Jay Prasuhn
J278_Feature_10Questions_tj_rr_km.qxd 4/11/07 10:59 AM Page 137
The Look Keo Ironman pedal is synonymous with Ironman, and in Brazil last year. The two then set a goal: to do Hawaii side-by-side
fact may well be the most widely raced pedal in Hawaii every year. As (within the legal rules of Ironman racing, of course) and experience
such, the France-based company is entitled to a sponsor’s wildcard the Ironman world championship together.
entry into the race. Not that the speedy cats at Look need it. In the end, they finished together 12:48:23 after a 1:25 swim,
Christophe Jouffret is a prominent name as deputy managing 6:27 bike and 4:41 run. Triathlete sat with the Jouffrets on the eve
director of the storied brand. And he is now a three-time Kona of their race to find out about balance, putting aspirations aside and
qualifier, having qualified last year with a 9:39 at Ironman Brazil. seizing the moment.
He was also instrumental in the creation of the 495 Tri, Look’s first
triathlon bike. The guy not only knows his stuff, he’s fast too. Triathlete: Christophe, as the more experienced triathlete,
His wife, Nathalie, is the European sales manager for Zoot have you put Nathalie on a program?
Sports in France. She did her first Ironman in 13 hours, also at Christophe Jouffret: No, I’m not a coach. I just let her do
what was good for her. We tried to have one
bike ride together every weekend, though,
about 80 or 100 kilometers long.
Triathlete: Being the centerpiece event of

the sport, was there any pressure on Nathalie
that you’re taking off her?
Christophe: We didn’t have too much
pressure because we got a wild card for
Kona. It was more for her to understand
what Ironman, what this race on the
island, means.
Triathlete: At what point did you say,

“Hey, let’s do the race together,” instead of
the traditional, “See ya at the finish”
approach to the race?
Christophe: It’s a challenge we wanted
to achieve together, once in our life, for
quite some time. It’s really a family thing,
and we wanted our kids to be there. Of
course, we have our parents here to take
care of the kids!
Nathalie: Benjamin is 12 years old,
Tristan, 7 years old, and I don’t think they
realized really what it is we’re doing out
there all day. But they know that we train.
Christophe: This is our time. I think
because I travel I see all the things going on
in the world, and I am now in the spirit of
enjoying life, doing things instead of wait-
ing, because you never know when the
opportunity will come again.
Nathalie: Yes, at first I didn’t want to do
Hawaii, didn’t think I was ready . . . but now
I’m really happy Christophe encouraged me.
Triathlete: Christophe, how easy is it to

shelve your own aspirations for Kona?
Christophe: I did Hawaii for the first time
in 2002, then in 2004, I said to her, “One day,
you have to do it, and don’t wait too long,
because you never know what can happen.”
It’s about sharing the experience. It’s like
when you go on a nice trip somewhere, you
want to experience it with your wife. I’m so
happy she can share it with me. Doing it
for me, going fast, that’s all in the past. It’s
good too, because I’ve put in minimal
Jay Prasuhn
training, so I can keep being a good parent.

For me, it’s her race.
J278_Feature_NutritionPrtIII_tj_rr_ce_km.qxd 4/12/07 11:21 AM Page 138
Stay
Balanced!
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is just as
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YOU’VE
Let us show you how our
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COME A
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BABY . . .
Bars & gels:
Part 3 of Triathlete’s 3-part nutrition series
By the editors
In the late 1980s PowerBar, at the time nearly alone in the sports-nutrition wilderness,
began an athletic revolution when it released its energy bar. With just three PowerBar flavors
to choose from in the early days: Chocolate, Malt Nut and Wild Berry, athletes didn’t have a
great deal of selection, but the bars quickly caught on as much for their convenience as for
their extraordinary ability to ward off the bonk. If you had picked up this magazine in 1988,
our sports-nutrition guide would have been, let’s say, succinct. But the category has grown
in colossal steps over the past two decades, and today athletes have literally hundreds of
.. products to help fuel their racing and training. Here, then, is the third and final installment
of our 2007 nutrition guide.
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I’LL TAKE IT TO GO
By Jay Prasuhn
For some of us, the on-course offerings sometimes don’t sit well
with our tummies—meaning that when it comes to nutrition we have
to take it with us on the bike and run.
TNI Bento Box $16

The top-tube nutrition box is not only an ideal place to stash
your gels and cut-up bars but, lo and behold, MIT testers have
found them to provide an aero advantage, cleaning up the
airflow behind the steerer. tniusa.com
Fuel Belt Sprint palm holder $10

and Gel-ready number belt
Say goodbye to sticky hands on the run
with Fuel Belt’s new adjustable Sprint hand
strap, which keeps 10 ounces of your gel at
hand on the run. Want to keep your gel in its
standard packets? The Gel-ready number belt
holds not only your number (duh) but has 10
elastic loops for gel packets or a tablet dis-
penser. fuelbelt.com
SaltStick $24
Instantly embraced by scores of pros including 2006 Ironman world champ Normann
Stadler when introduced over a year ago, the SaltStick, a salt-capsule dispenser
Photos courtesy the manufacturers
designed to fit inside aerobar extensions, has proven to be one of the most handy (and
safest at speed) salt capsule–dispensing systems for the bike, keeping your caps dry
and at the ready per the twist of the dial. Also available in a mini version for road
drop bars, and both include mounts for use on other bars or on your run belt.
saltstick.com
Gu Bike Mount $12

There’s nothing more harrowing than
trying to tear open a gel packet with your
teeth on a downhill. Gel in a flask is good.
Making that flask easily accessible on your
top tube is better. A Velcro-backed flask
simply sets onto the plastic mount for
quick, easy and safe gel intake.
gusports.com
Fuel Belt Crush $30

Not only does the new Crush hold a bottle for your long
Photos courtesy the manufacturers

training days but it also has a pocket for your gels, bars
and salt tablets, making you nutritionally self-sufficient
for that solitary three-hour Sunday run. Not down
with pink? It’s available in red, too.
fuelbelt.com
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BELAY
Crank Sports e-Gel
A single packet of e-Gel contains 150 calories, 220mg of sodium
and 80mg of potassium. Crank Sports points out that the addition
of electrolytes allows you the freedom to chase your gel with water
as opposed to a sports drink, and they maintain that sports drinks
THE
do a poor job of helping you dilute the gel. Flavors include
Mountain Rush, Vanilla Strawberry Slam, Tropical Blast and
Cherry Bomb. cranksports.com
Baker’s Breakfast Cookies

Cookies baked with the health nut in mind (no trans fats, no
BONK
Our 2007 tour of the top sports bars and
cholesterol), Baker’s cookies come in 11 different flavors. Each
cookie delivers 52 grams of carbohydrates and 250mg of sodium,
the primary nutrients you need during the middle of a long race.
About the time you can’t imagine eating another gel or bar, this
sort of cookie can really help bring you home. bbcookies.com
Enervit Bars and Gels

gels (and other goodies) on the market Enervit produces three different energy bars and two gels, each
serving roles in Enervit’s systemized sports-nutrition program.
By T.J. Murphy The Powersport bar includes essential aminos, time-released
energy and minerals; the Energy bar is a fruit-based cereal and nut
bar; and the Powersport Crunchy includes soy protein, fructose,
maltodextrin, antioxidants and B-group vitamins. The Enervitene
Sport Gel combines a concentrated mix of carbohydrates, amino
The longer the race or training session, the more important calories acids and vitamins; and the Enervitene Cheerpack is strictly
become in sustaining effort and the intensity of the effort. You only designed as shot of pure energy, perfect for a mile or two out from
need to watch the Hawaii Ironman once to see this fact graphically the finish line. enervitusa.com
demonstrated: great athletes breaking to pieces because they missed
their special-needs bag. Promax Bar
Keep in mind that when you dabble in exercise taking longer than The whopper of sports bars: The Promax bar contains 20 grams
two hours, the importance of food escalates. In training and racing, of protein, 39 grams of carbs and five grams of fat. The primary
try to keep a wide variety of options on hand (especially during the flavor is Black Forest Cake. Maybe too much for certain stomachs
bike) so you can negotiate with what your stomach is saying to you. during the race but a surefire way to add a tasty thunderbolt to
The following bars, gels, cookies and more offer you not only the your post-race recovery. promaxbar.com
necessary spike of energy but also myriad combinations of flavor,
electrolytes, protein and other nutrients to help you keep going and PureFit Nutrition Bar
keep going good. With no wheat, gluten, dairy or trans fats to mess up your
An additional thought on variety: Even though you may love a digestion, the PureFit bar is designed to be easy on the stomach
certain bar or gel, try to get your hands on as many different flavors and provides 18 grams of protein in addition to a blast of carbs.
and textures as possible. When the game is afoot and you cross over purefit.com
into the world beyond six hours, you can get very, very tired of cer-
tain things, yet the need for calories marches on, right underneath 3Bar
the ever-hovering sledgehammer known as bonking. 3Bar boasts a low sugar content and hence registers a lower
A note about prices: just about every company listed below offers punch on the glycemic scale. 3BARs are organic, vegan, kosher,
valuable discounts when you buy in bulk quantities from their Web wheat-free, gluten-free, GMO-free and cholesterol-free. Made to
site. Generally speaking, a gel is about a dollar and a bar is somewhere be eaten before or during long workouts. Comes in Blueberry,
between a dollar and three dollars. Buying in bulk can bring these Tropical and Cocoa Crunch flavors. e-fitfoods.com
prices radically downward. Besides, bulk is what you need.
GU
Endurance Max Energy GU hit the shelves in 1991, and as old-timers may recall, it was
A new high-carb gel you can drink, Endurance Max Energy the initial answer to the needs faced by endurance athletes who
packs 70 calories into every ounce. Comes in a flask and is avail- couldn’t bring themselves to chomp down solid food but still want-
able in the following flavors: Peppermint Schnapps, Jammin’ ed a concentrated blast of energy. The essential formula used by
Banana, Octane Orange, Stokin’ Strawberry and Caffeine Cola. GU produces an 80/20 complex carbs versus simple sugars ratio.
endurancemaxenergy.com The classics like chocolate and vanilla been are still available, as are
Espresso Love, Lemon, Strawberry and Berry. gusports.com
Sport Beans
Sports Beans are Jelly Beans fortified with electrolytes for race- Accel Gel
day needs, as well as vitamin C and B. Lemon-Lime, Fruit Punch, Pacific Health Laboratories, known widely for Accelerade and
Orange and Berry Blue. sportbeans.com Endurox, present their patented carbs-to-protein 4:1 ratio within
packets of Accel Gel. The measured dose of protein, Pacific Health chocolate chips) and whey protein concentrate. Mint Chocolate,
maintains, is small enough of a portion that it won’t irritate your Chocolate Cashew and Peanut-butter-and-jelly flavors.
digestion, but the infusion of protein will aid muscular recovery. jojobar.com
Available in Citrus Orange, Chocolate, Vanilla and Strawberry
Kiwi flavors. accelerade.com Clif Bar Bloks
Clif Bars, Clif Shots, Luna Bars, Z Bars and more. Clif Bars and
Hammer Gel all Clif’s associated products have secured a reputation as being
Hammer Gel doesn’t dig into the realm of artificial ingredi- balanced in terms of nutrition, almost entirely organic and with
ents, instead relying on real fruit and avoiding refined, simple flavor upon decadent flavor to choose from. Luna Bars, for exam-
sugars, artificial colors and sweeteners. Hammer Nutrition also ple—a bar produced with the female athlete in mind—are also a
points out the flexibility of its product, suggesting that you can big favorite among the boys. New from Clif are Bloks: soft, organ-
drink it straight up or mix it into a variety of water-bottle ic cubes of energy and electrolytes presented in flavors as unique
potions for a variety of flavors and textures. With nine different as Margarita. clifbar.com
gel flavors to choose from, the combinations are indeed limitless.
e-caps.com PowerBar and PowerGel
New to PowerBar and its vast line of bar products and flavors
First Endurance EFS Bar (the company is widely recognized for establishing the sports-bar
A mirror product of their EFS drink formula, the EFS bar is for- category) is the C2 Max concept, based on research PowerBar
tified with doses of the amino acids Glutamine, Leucine, Iso-leucine says demonstrates that a specific ratio between glucose (sugar)
and Valine to improve glycogen resynthesis and delay central and fructose (fruit sugar) can increase the rate of carbohydrate
fatigue. As per the usual protocol of First Endurance, the EFS bar utilization. The ratio has been implanted in their performance
is the result of years of field-testing with athletes as well as being products, including PowerGel. powerbar.com
grounded in quality clinical research. firstendurance.com
EAS Advantage Edge Bar
Jojo bar The Advantage Edge bar is easy to find in major retail outlets and
No refined sugars, no trans fats, wheat- and gluten-free, Jojo bars serves up 17 grams of protein, 28 grams of carbohydrate and eight
use organic ingredients (including organic cashews and organic grams of fat. eas.com
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Exercise lasting longer than 90

minutes depletes muscle glycogen
and blood-glucose levels, while
races lasting between four and 17
hours are extremely depleting.
Carbohydrates are the foundation
of any endurance athlete’s nutri-
tional plan, and the first step is to
calculate the number of carbohy-
drates/calories per hour that you
require. It is not possible to
replace all of the calories you burn
during a race or workout—and
attempting to do so may lead to a
gastrointestinal meltdown on the
run. Instead, the key is to replace
just as much as is needed to sustain
you through the duration of your
training or race without causing
GI troubles.
The American College of
Sports Medicine recommenda-
tion is to consume 30-60 grams of
carbohydrate per hour during
prolonged exercise. For a more
precise calculation, grab your cal-
culator. Women should try to
consume one gram of carbohy-
drate for each kilogram (2.2
pounds) of body weight per hour,
COUNTING CALORIES while men should take in 1.1

grams of carbohydrate per kilo-
gram of body weight. If you want
Avoid a nutritional meltdown on race day to convert this into units of ener-
gy, a carbohydrate has four calo-
ries. These numbers are a starting
By Joanna Zeiger point, of course, and you may
need to increase or decrease these
values based on your metabolism,
workout intensity and the condi-
tions of the course.
According to the results of test-
ing I had in January, I need to con-
sume 67 grams (that’s 268 calories)
of carbohydrate an hour on the
bike, far more than the 52 grams
(208 calories) of carbohydrate pre-
dicted by the 1:1 ratio, but this is
offset by needing only 40 grams
(160 calories) of carbohydrate per
hour on the run. Gordo Byrn,
Ultraman Hawaii champion and
Inevitably, whenever I give a talk to a triathlon group somebody asks co-author of Going Long, races at the extreme end, ingesting 125-
what my race-day nutrition involves. This is a perplexing question since 150 grams (500-600 calories) of carbohydrates an hour on the bike.
race-day nutrition is extremely individualized, so I often joke that I eat He recommends replacing 50 percent of the calories expended on
spam sandwiches. Although the needs of one person rarely mimic the bike. Since eating while riding is much easier (both logistically
the requirements of another, there are certain parameters that are and physiologically) than eating on the run, be sure to fuel well on
nearly universal. So, when viewed in conjunction with the discus- the bike. In fact, in one study of Ironman athletes, the ingestion
sion about dehydration last month, your fueling strategy should no rate was three times higher on the bike than it was during the run
longer be scary and mysterious. (Kimber et al., 2002).
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The nuts & bolts of race-day refueling an upset stomach. Heavily concentrated carbohydrate solutions
It is far better to eat on a regular schedule, such as every 10-15 can lead to later GI problems (Jeukendrup et al., 2006).
minutes, rather than scarf down a bar in desperate hunger 45 min- Glucose, sucrose, maltose and maltodextrin are oxidized at
utes after your last feeding. Taking in fewer calories more often will high rates, and using them in combination will help increase
keep your glucose levels stable and may fend off GI problems. And absorption. Many drinks and gels are formulated in this manner.
be sure to drink plenty of water with your food intake. Fructose, galactose and amylose are oxidized more slowly and
Over the last decade, hundreds of nutritional products and sup- should be consumed sparingly (Jeukendrup et al., 2006).
plements have been developed to help you achieve your personal While it is well established that carbohydrate intake during exercise
best. How does one sort through the crowded landscape of sports can delay fatigue, two studies reported that consuming a carbohy-
nutrition? Some of this has to be done through trial and error and drate-protein mixture during exercise further improves endurance
personal preference. According to the Gatorade Sports Science capacity (Ivy et al., 2003; Saunders et al., 2004). Although these
Institute, you can train your stomach to handle most nutrition findings are noteworthy, the physiological explanation for these
products—provided they are ingested at a rate below your physi- observations has yet to be established. A study by van Essen and
ological threshold for digestion. So rather than fuss over whether Gibala (2006) showed that ingesting a 6-percent carbohydrate
you’re getting your energy from bars, gels or liquid sources, it’s solution at a rate of 60 grams of carbohydrate per hour improved
more important to focus on your ingestion rate and ensure you 80km cycling time-trial performance, but ingestion of protein
drink enough water to maintain hydration. The bottom line: if along with carbohydrate provided no additional performance ben-
you are unable to handle solid food during competition, gels and efit. It may be that when a suboptimal amount of carbohydrate is
liquids will do just fine. consumed during exercise, as was the case in the Ivy et al. (2003)
I often hear of athletes that enjoy moonlighting as part-time and Saunders et al. (2004) studies, the additional energy from pro-
chemists. They create strange liquid concoctions that have 1400 tein might provide a benefit. During exercise, rely on carbohydrate
calories—their nutrition for the entire day that they put into a sin- for fuel, but a little protein will certainly not hurt and may help
gle water bottle. Throughout the day they sip on this sludge and during longer races (and can speed post-event recovery).
chase it with water. This is a very risky fueling plan. If the bottle
ejects and breaks, your season of training is now splattered on the Putting it into practice
pavement. Also, there is an optimal carbohydrate concentration Once you determine your race-day nutrition plan, practice it
that the body can tolerate. A 5- to 8-percent carbohydrate solution during training. I try to train only with the foods that I will con-
appears to be most favorable for delivery and least likely to cause sume on race day. That said, there is nothing like a Slurpee in the
DETERMINATION
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middle of a hot summer-time ride, and if hunger really strikes I will

eat some solid food during training. I do recommend training solely
with your race-day nutrition and fluid plan at least once a week,
however. Incorporate some long race-pace efforts during these
training sessions and practice eating and drinking during this time
to get a good sense of how many carbs an hour you require and to
determine how your gut reacts. Once you hone your nutrition
plan, commit it to memory and follow it closely.
Train hard, have fun!
Dr. Joanna Zeiger, a 2000 Olympian, is a top long- and short-course

athlete. She is based in Boulder, Colo. Thanks to Beth Stover from the
Gatorade Sports Science Institute for her assistance with this article.
Works cited
Ivy JL, Res PT, Sprague RC, Widzer MO, Effect of a carbohydrate-protein
supplement on endurance performance during exercise of varying intensity.
Int J Sport Nutr Exerc Metab. 2003.13(3):382-95.
Jeukendrup AE, Jentjens RL, Moseley L. Nutritional considerations in triathlon.
Sports Med. 2005. 35(2):163-81.
Kimber NE, Ross JJ, Mason SL, et al. Energy balance during an Ironman triathlon
in male and female triathletes. Int J Sport Nutr Exerc Metab 2002; 12: 47-62
Saunders MJ, Kane MD, Todd MK. Effects of a carbohydrate-protein beverage on

cycling endurance and muscle damage. Med Sci Sports Exerc. 2004. 36(7):1233-8.
Van Essen M and Gibala M. Failure of Protein to Improve Time Trial
Performance when Added to a Sports Drink. Medicine and Science in Sports
and Exercise. 2006. 1476-1483.
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J278_Feature_CoastToCoast_tj_rr_km.qxd 4/12/07 11:31 AM Page 152
3JJMGMEP7TSRWSVSJ
25
YEARS OF
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;LSPI KVEMR SEXW KMZIW New Zealand’s Coast to Coast—the event that helped
]SYV FSH] DPNQMFY kick-start multisport and adventure racing Down
DBSCPIZESBUFT JSV
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XLI DPNQFUJUJWF FEHF Story and photography by Michael Jacques
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$BSCPMPBE XJUI #BLFST
New Zealand’s Southern Alps, sandwiched between the pounding surf of the Tasman Sea and
the warm swells of the Pacific Ocean, are one of the most popular tourist destinations on the
map. It’s this wild and unspoiled wilderness that attracts endurance junkies from all over the
world to the Speight’s Coast to Coast.
This year, in mid-February, almost 1000 people from 12 countries lined up for the 25th
anniversary of one of New Zealand’s favorite races. It’s a far cry from the 79 souls who stood
on the start line 25 years ago. Robin Judkins, the eccentric, ex-alcoholic, unemployable
would-be event promoter who dreamed up the race across New Zealand’s South Island, had
"REAKFAST #OOKIE -INIS (OMESTYLE 'RANOLA not an inkling of what he’d created.
"XIPMFTPNF GSFTICBLFE "MMOBUVSBM TPGUCBLFE “Honestly, I had no idea how big the race would become,” says Judkins when unveiling
DPPLJFXJUIOPUSBOTGBUT HSBOPMBBHPPETPVSDF
BOEOPDIPMFTUFSPM PGñCFSBOEXIPMFHSBJOT two memorial plaques on the West Coast beach of Kumara, where the race starts every year.
“I thought I would organize it for two or three or four years at most.”
#Z1IPOF 5PMM'SFF What Judkins did know, however, was the course he’d dreamed up: 243 kilometers of road
PS0OMJOFBUXXXCCDPPLJFTDPN cycling, mountain running and white-water kayaking across the South Island’s main divide,
In 1980, Robin Judkins

and a group of mates
embarked on a classically
Kiwi adventure for no better
reason than to see what was
out there. They kicked off
by climbing the South
Island’s 3000-meter Mt.
Aspiring, then trekked down
to the Matukituki River to
kayak across Lake Wanaka
and down the Clutha River
to the sea. They dubbed the
expedition “Aspiring to the
Pacific,” but toward the end
of the 12-day journey one of
Judkins’ companions com-
mented that had they started
on the western side of Mt.
Aspiring they would quite
literally have crossed the
country from coast to coast.
“It was like a light bulb
going off,” says Judkins, who
then spent the next three
years trying to turn the con-
cept into reality, and then
another five before it became
an international success. In
the first two years, entries of
just 79 and 139 competitors
drew him perilously close to
bankruptcy. But instead of
giving up, he convinced
state-owned television to
produce a documentary-type
program, and the images of
human will battling an
uncompromising environ-
ment inspired hundreds.
In the next three years he
got more than 300 entries,
and along the way the Coast
to Coast inspired a host of
other similar events world-
wide. By 1990 more than
600 people from half a dozen
countries were lining up for
the New Zealand event, and
its future was secure.
Judkins’ own zany per-
sona helped; his eccentric
antics becoming almost as
legendary as the race itself.
was something special. From early settlers forging a life in the land, Every year he flies on a helicopter into the start line area at the last
to the first to scale the world’s highest mountain, to ground-break- minute, stands with a megaphone on the rocks above the beach and
ing brilliance and Olympic excellence in sports such as triathlon, yells, “Go you crazy barstards, go!” But really it was the concept
distance running, cycling and kayaking, New Zealand’s history is that made the Coast to Coast a winner.
rich with adventure and endurance. It was only a matter of time The West Coast was founded as a gold and coal-mining region and
before New Zealanders combined these pursuits, but the man who today is the last link that New Zealand has back to those days.
actually did was Judkins, and his vision of a race across New Kumara, where the race starts, is something akin to a ghost town that
Zealand’s Southern Alps inspired the beginning of an entire sport. swells from a resident population of just over 100 to several thousand
when the Coast-to-Coast wagon comes to town. The race itself starts seat in the final 10 kilometers.
on Kumara Beach, with competitors ceremoniously dipping a toe in Jacoby, who went on to win every major adventure race in the
the Tasman Sea before sprinting off the beach at the first sign of the world, had forced the established Kiwi stars in this still young
sun rising over the Southern Alps. A three-kilometer run up to the sport to up their game. Steve Gurney took this most to heart,
road is followed by a 55-kilometer ride to the foot of the Alps for a using fierce determination to set a new standard. In 1990 he won
36-kilometer mountain run to Arthur’s Pass. A 15-kilometer ride then courtesy of an aerodynamic fiberglass pod surrounding his bike
leads to the Waimakariri River for 67 kilometers of white-water that saw him complete the final 70-kilometer ride 20 minutes
kayaking down to the Canterbury Plains for the final 70-kilometer faster than anyone else in a time that is still a course record.
ride to the finish at Sumner Beach. The Coast to Coast’s lack of constraints, rules and regulations
Recreational competitors can compete over the traditional two-day has been one of the initiatives that allowed the sport to grow.
format as either individuals or two-person teams, but in 1987 Judkins While Gurney’s pod was banned, other initiatives, such as kayak
introduced a one-day race for elite competitors. In New Zealand, design and mountain equipment, took huge steps forward as a
where triathlon and adventure racing are the mass-participation sport result of the Coast to Coast, and often as a result of Steve Gurney’s
of choice, it’s ironic that the person who established the standard at flair for detail and innovation.
the Coast to Coast was an Australian. In 1987, four-time kayak- But Gurney’s biggest asset was his willingness to train harder than
marathon world champion John Jacoby was conned into doing the anyone else. During 1990 and 1991, when he rewrote the record
race in a team with his mate, a top Australian runner, and they were books, Gurney regularly trained 50 hours a week, and he went on to
surprised to be beaten by an unheralded pair of Kiwis. win the event a record nine times. Gurney’s reign at the Coast was
“We were pretty blown away by how many good athletes there all the more incredible for the near-fatal disease that he contracted
were doing this stuff in New Zealand,” says Jacoby. “We didn’t when winning the Raid Galouises adventure race in Borneo in 1994.
have a race anything like this in Australia, but New Zealand was He spent a month in a Malaysian hospital with leptospirosis, and it
full of guys who were bloody good at it.” took him three years to return to top form, after which he won the
Jacoby was bitten by the bug: “I remember watching the one- Coast to Coast for the following six years in a row.
day race that year and thinking, ‘Well I can kayak better than Judkins has a soft spot for Gurney. “He was just so determined
them, and I’ve always been a keen cyclist, so all I need to do is get and consistent,” says the event’s creator. “There have been others
some running going.’” That’s exactly what Jacoby did, returning who have been faster or have beaten him once or twice, but
in 1988 and 1989 to win the one-day title comfortably, and then Gurney is the only person to have beaten every top multisporter
again in 1993 to win by just 20 seconds after breaking his bike and adventure racer in the world.”
The only person to get the better of Gurney and Jacoby at their best was a Scottish
doctor and occasional jogger named Keith Murray, who moved to New Zealand and
2007 SCHEDULE - DATE / EVENT / LOCATION became an adventure-racing ace. In 1994, perfect weather and a perfectly conditioned
03.11 XTERRA GUAM / Piti, GU Murray combined to set a course record that still stands today. Murray simply cleared out
03.17 XTERRA SAIPAN CHAMPIONSHIP / CNMI with a record-breaking run. Jacoby and Gurney gave chase on the kayak, but Murray held
04.01 XTERRA MIAMI / North Miami, FL them at bay all the way to Christchurch, eventually winning by 17 minutes in a record 10
04.01 XTERRA REAL / Granite Bay, CA hours 34 minutes and 37 seconds.
04.21 XTERRA ARIZONA XTREME / Mesa, AZ To date, no Americans have been featured among the front runners at the Coast to Coast,
04.28 XTERRA FT. YARGO / Winder, GA although in 1997 American-born Andrea Murray, Keith’s wife, set a woman’s record that still
04.28 XTERRA GATOR TERRA / Ruston, LA stands. The most impressive woman at the Coast to Coast, however, has been the multi-tal-
04.29 XTERRA CASTAIC / Castaic, CA ented Kathy Lynch, who became as well known for her sharp and often profane tongue as she
05.06 XTERRA UWHARRIE / Uwharrie, NC has for her athletic talent. Lynch didn’t take up any form of competitive sport until her late
05.20 XTERRA PATANELLA'S KING OF THE HILL 20s when she took up white-water kayaking and represented New Zealand within a year.
Lebanon, NJ Being a keen outdoor type she got caught up in the beginnings of the mountain-bike boom
05.20 XTERRA LAST STAND / Augusta, MI and represented New Zealand at that as well. Then, to get better at mountain biking she took
05.20 XTERRA DIRTY / Canyon Lakes, TX up road cycling, and two years later finished sixth in the women’s Tour de France, followed
05.20 XTERRA WESTCHAMPIONSHIP / Temecula,CA the next year by eighth place in the inaugural Olympic mountain-bike race and a near win in
05.27 XTERRA SMITH LAKE / Fort Bragg, NC the world championship when she finished third after breaking her seat when in the lead.
06.03 XTERRA ACE BIG CANYON / Oak Hill, WV During all this she was invincible at the Coast to Coast, winning for six consecutive years and
06.03 XTERRA DEUCES WILD / Show Low, AZ
becoming the dominant female on the world adventure-racing scene at the same time.
06.09 XTERRA EUREKA SPRINGS / Eureka Springs, AR
Still, for most of the field the
06.10 XTERRA TRIMAX / Mifflinburg, PA
Coast to Coast is so much more
06.10 XTERRA SOUTHEAST CHAMPIONSHIP
Pelham, AL than merely a race. Mike
06.16 XTERRA BUFFALO CREEK / Buffalo Creek, CO Ward—jewelry maker, former
06.17 XTERRA EASTCHAMPIONSHIP / Richmond,VA member of New Zealand’s
06.23 XTERRA DAWG DAYZ / Little Rock, AR Parliament and endurance ath-
06.23 XTERRA SOLSTICE / La Grande, OR lete—never expected to win
06.23 XTERRA TAHOE CITY / Tahoe City, CA anything when he turned up for
06.24 XTERRA GARNET HILL / North River, NY the inaugural Coast to Coast.
06.24 XTERRA TORN SHIRT / Brighton, MI And in 25 years he hasn’t won a
07.08 XTERRA M2XTREME / Ellicottville, NY thing, except the honor of being
07.08 XTERRA LOCK 4 BLAST / Gallatin, TN the only person to compete in
07.14 XTERRA IRON CREEK / Spearfish, SD every event.
07.15 XTERRA THOMPSON LAKE / Poland, ME Talking at this year’s 25th-
07.15 XTERRA EX2 / Flintstone, MD anniversary race, Ward, who
07.15 XTERRA MIDWEST MUDDER / Lawrence, KS was a 2:40 marathoner at age 40,
07.15 XTERRA VASHON ISLAND / Vashon Island, WA said he can’t remember why he
07.21 XTERRA HAMMERMAN / Anchorage, AK lined up in the inaugural event.
07.22 XTERRA WILD HORSE CREEK / Bozeman, MT “It was just something different
07.28 XTERRA DINO NEW CASTLE / New Castle, IN to do, and I had friends who
07.29 XTERRA SKY HIGH / Grafton, NY were doing it,” he shrugs.
07.29 XTERRA FIRST COAST / Jacksonville, FL There are others like him.
07.29 CRESTED BUTTE BANK XTERRA Geoff Hunt, who competed in
Crested Butte, CO
the inaugural event and later
08.05 XTERRA APPALACHIA / Indiana, PA
created the Southern Traverse
08.05 XTERRA PANTHER CREEK / Morristown, TN
adventure race and the
08.05 XTERRA CAMP EAGLE / Rocksprings, TX
Adventure Racing World Series,
08.05 XTERRA SNOW VALLEY / Running Springs, CA
08.12 XTERRA STOAKED / Hanover, NH returned to the Coast to Coast
08.12 XTERRA IRON WILL / Jonesboro, AR this year and won his 50-plus
08.18 XTERRA DINO LOGANSPORT / Logansport, IN category in the two-day individ-
08.18 XTERRA MOUNTAIN CHAMPIONSHIP ual race. Joe Sherriff, a top run-
Ogden/Snowbasin, UT ner in his native England before
08.19 XTERRA CHARLOTTESVILLE / Charlottesville,VA emigrating to New Zealand,
08.25 XTERRA MOUNTAINMAN / Kaaawa, HI won the inaugural race and is a
08.26 XTERRA SCHIFF SCOUT / Wading River, NY regular at the event still. “Every
08.26 XTERRA BLACKHAWK / Muskegon, MI year I say it’s my last time,” said Sherriff after finishing this year. “But I guess I enjoy coming
08.26 XTERRA WILD RIDE / McCall, ID back and seeing friends that you make over the years.”
09.02 XTERRA ONTEORA / Livingston Manor, NY Just as Robin Judkins envisioned a quarter of a century ago, people like Mike Ward, and Joe
09.29 XTERRA NEVADA / Lake Tahoe, NV Sherriff and hundreds of others remain inspired by the thought of crossing New Zealand
09.30 XTERRA USA CHAMPIONSHIP / Nevada under their own steam. Nothing much has changed since 1983, when Judkins sent Ward and
10.28 XTERRA WORLD CHAMPIONSHIP / Maui, HI 79 others into the Southern Alps. Every year he gives another eccentric cackle and a thousand
XTERRA CHAMPIONSHIPSERIES RACES IN RED. XTERRA POINTS SERIES people follow the same trail.
RACES IN WHITE. Schedule subject to changes. As of January 3, 2007.
Racing against one of the strongest fields ever assembled for the
A NEW ERA Speight’s Coast to Coast, Walker took the race to the defending
Auckland’s Gordon Walker had a lot to prove when he lined up champion when he instigated a breakaway on the first cycle leg
for the 25th Speight’s Coast to Coast in February. The anniversary after less than five kilometers of the 243-kilometer race. Walker
of this iconic endurance event wasn’t his motivation. After five and training partner Dwarne Farley had planned the early attack.
attempts, he had a feeling that this year was going to be make or “I’ve finished second here for the last two years,” says Walker, “but
break. With a baby on the way and a life to lead, if he didn’t win I’ve always been strong all the way so I thought maybe the way to
this one it was probably time to move on. win was to go a bit harder from the start.”
That kind of motivation creates a lot of pressure. But nothing The plan worked perfectly. Only two other riders were able to join
like the pressure Nelson’s Richard Ussher must have felt when he Walker and Farley. The only problem was that one was defending
lined up for what pundits were tipping would be his third straight champion Richard Ussher and the other was one of the best runners
Coast-to-Coast victory. The two-time world adventure-racing and in the race, New Zealand orienteering rep Aaron Prince.
multisport champion had enjoyed his best-ever build for the Coast In the last two years Ussher, a former Olympic skier, has ruled
to Coast, and his international record of late provided a powerful the Coast to Coast, opening up strong leads on the run and then
mental edge over his competitors. But in the end it was more about holding on to the finish. He tried the same tactic this year, pushing
who wanted it most. hard in the early going to open a three-minute lead as he disap-
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peared into the clouds on Goat Pass. But behind him Gordon
Walker was starting to smile.
Last year he had been almost 10 minutes behind Ussher, but
now he was actually starting to close the gap. “I thought then that
he [Ussher] might have gone too hard,” says Walker.
But Ussher wasn’t giving up. “I knew early in the run that I
wasn’t having a great day,” he said later. “But this race is so long
that a lot can happen. Sometimes you can bring it back together,
so I just kept pushing.”
Walker, however, pushed harder, saying later, “I just kept
telling myself, ‘I’ve got to want it. I’ve got to go out there and
make it happen.’”
And that’s exactly what Walker did, although only after a scare
from 2004 winner George Christison. Christison had been one of
several contenders who missed the early breakaway. But on the run
he churned through the field, recording the fastest split to reduce
a nine-minute deficit to five minutes as he started the kayak.
Sensing it was now or never he chased hard after the two leaders
and surprised even himself to catch them after only 90 minutes of
the four-hour kayak.
“It was incredible,” says Ussher. “For about 10 minutes all three
of us were paddling side by side, waiting to see what would hap-
pen, who would make the first move.”
What happened was that first Ussher and then Christison slowly
started feeling the effects of their early efforts, and halfway down the
river Walker was in front and going away. With only the 70-kilome-
ter ride to go, and his confidence rising every minute the 34-year-old
kept pulling away all the way to Sumner Beach, eventually winning
by 19 minutes in 11 hours 39 minutes and 30 seconds.
If Ussher’s demise, and Walker’s success, was unexpected

this past February, then the women’s race was nothing short
of a surprise when unheralded Wellingtonian Fleur Pawsey
hit the front and never looked back.
The women’s race had been billed as a big clash
between Christchurch-based Canadian Emily Miazga and
Finnish adventure-racing ace Elina Maki-Rautila. These
two had been first and second last year, and the rematch
was much anticipated, and with Maki-Rautila engaged to
Ussher it created the potential for the Coast to Coast’s
first household double. But the little-known Pawsey, who
had been an anonymous 10th place the year before,
ruined the party.
When the Wellingtonian headed into the run in first place
even she was surprised. “I was looking around waiting for
them to pass me,” says Pawsey. “But they never came, and I
felt good and just decided to go with it for as long as I could.”
That proved the story of the day, with Maki-Rautila trying
several times to close the gap, even doing so at the start of the
kayak, but then falling apart to eventually finish fifth.
Miazga, meanwhile, had withdrawn halfway through the run
with a foot injury.
Pawsey says she just couldn’t believe what was happening:
“About halfway through the run I started thinking,
‘Wouldn’t it be cool if I was first off the run.’ Then halfway
through the kayak I was thinking, ‘Wouldn’t it be cool if I
won.’ Then in the last cycle it was, ‘I can win this. If I can
just hold on I can win this.’ When I crossed the line I still
couldn’t believe it.”
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J278_TrainingTOC_ce_rr_km.qxd 4/12/07 11:38 AM Page 164
TRAINING
TRAINI
LAB RABBIT 166
LANE LINES 170
THE BIG RING 172
ON THE RUN 176
SPEED LAB 178
MIND GAMES 180
DEAR COACH 182
TRAINING FEATURE 184
I HATED every
minute of
TRAINING, but I
said, “Don’t quit.
SUFFER NOW
and live the rest
of your life as a
CHAMPION.”
[Muhammad Ali]
J278_TrainingTOC_ce_rr_km.qxd 4/11/07 11:36 AM Page 165
NING
J278_LabRabbit_rr_ce_km.qxd 4/11/07 11:18 AM Page 166
TRAINING LAB RABBIT
The goal of any program is to make

Go off-road sure all the energy systems are stressed
regularly and in a methodical progression,
Weeks 5-8 of our 12-week and recovery sessions are key to this cycle.
XTERRA training program Recovery sessions are completed at an aer-
obic rate that won’t induce further fatigue
but which will facilitate blood flow to the
By Lance Watson muscles, removal of waste products and
healing of muscle tissue.
Heart-rate zones and training: You
can monitor your heart rate to ensure you
are training in the correct zone. Generally,
the zones are listed as 1-5, with 1-2 being
your easiest effort used for recovery,
warm-up and endurance sessions. We tend
to race 10Ks or 20- to 25-mile bike time
trials at our lactic-threshold heart rate, or
at the top of heart-rate zone 4 (note that
swimming, cycling and running may have
different lactic-threshold heart rates).
Zone 5 is at, or above, your lactic thresh-
old, similar to going all out on the track for
400-800 meters. Triathletes do not spend
too much time in zone 5, since it is highly
taxing on the body, and too much work in
this zone leads to breakdown and over-
training.
Pay attention to your heart rate and
your sense of perceived effort each day.
The heart is a muscle, not a machine, and
numbers change from day to day due to
stress in your life, hormones, caffeine and
a whole host of factors. Learn to rely on
both perceived effort and heart rate to

train effectively.
Heart-rate training zones:

Zone 1: lactate threshold minus 15-22%
kay folks. Here we go with weeks note ranges in training time and the num- Zone 4: lactate threshold minus 0-3%
O five through eight of our 12-week

XTERRA training program
(weeks one through four ran in the May
ber of intervals, which allows you to adjust
the schedule to suit your fitness and goals.
Older athletes and newer triathletes
(this is the heart rate at which you would
race 10km of running or 40km of cycling)
Zone 5: lactate threshold plus 0-8%
issue; to order a back issue, please go to should allow for lower training volume
triathletemag.com). The three-month and more recovery. TRAINING NOTES: WEEKS 5 THROUGH 8
training program will conclude next Swim: Longer swims shift from
month, in the July issue, with weeks nine Energy systems and recovery: Endurance to Aerobic Power. We main-
through 12. Workout descriptions as they appear on tain volume in these longer swims while
Weeks one to four focused on strength the below schedule provide guidelines for working on holding a slightly faster pace
and endurance with on- and off-road work which energy systems you will train from and stroke-rate turnover (relative to weeks
for the run and bike. Three weeks of build- day to day. The aerobic and threshold 1 through 4), maintaining form as you
ing were followed by one week of recovery. energy systems are the two main systems gradually fatigue.
As we work through weeks five through that you will use racing triathlons. • Pace Work and Threshold swims
eight, we will shift the training cycle Intervals, Tempo, Steady State and Time incorporate some work at just slower
toward two weeks of hard training fol- Trial are types of sessions that will than your goal 1500m race pace (to
lowed by one week of recovery. This will improve your lactic threshold and anaero- reinforce race-specific efficiency of
help accommodate the increased emphasis bic capacity—this allows you to race faster movement) and mix in some thresh-
on threshold training. Generally, this pro- or harder. Base sessions train your aerobic old-boosting intervals at just faster
gram fits into a typical work week, with endurance. Power and speed are also than 1500m pace.
shorter sessions Monday to Friday and addressed to prepare the body for intensity, • Weekends will include both speed
longer sessions on the weekend. You will to increase strength and prevent injury. work, to boost stroke rate and lactic-
TRAINING LAB RABBIT
acid tolerance, and strength work with • On recovery ride days, find a technical a methodical skill progression without
pull and paddles to lengthen your loop, take your time and practice your taking any unnecessary risks. You should
stroke and strengthen you shoulders, skills. Stay within your skill set and create be off-road two times per week now.
lats and triceps.
Bike: Riding at a lower cadence contin- MOUNTAIN-BIKE CLIMBING TIPS
ues this month to improve strength and
• During long climbs, remain seated, look 15 to 20 feet ahead and break the climb into many smaller
muscular endurance; however, heart-rate
sections. With many shorter goals you will be at the top before you know it. Pick a lower gear to start, shift
targets increase, as will work done in
the front derailleur before the hill begins, as it is almost impossible to change chainrings when on a hill.
heart-rate zone 4.
Choose a gear that allows you to hold a steady pace for the entire climb. You want to ride at a threshold
• Strength-and-endurance rides now go
state, always pushing but not going so hard that your speed drops off toward the top. Continue to pedal
off-road after four weekends of base
over the crest of the hill into the next section.
riding on-road. Take note of the tar-
• For steep or technical climbs, slide forward on the seat, drop your elbows and pull back on the bars.
geted sections of the ride and be
Concentrate on keeping the front wheel on the ground; you will often have to make small adjustments to
aggressive with your pacing. Don’t
your position on the seat. Centering your weight over the bike allows the front and rear tires to maintain
choose a course so technical that you
their grip, the front for steering and the rear for traction. Remember to look ahead, visualize yourself
can’t get any physical training benefits.
making it and don’t give up.
Off-road riding requires fluctuations
• On sharp uphill turns like switchbacks, stay toward the outside of the turn, where the grade is not as
and spikes in HR and cadence and the
steep and there generally is not as much washout. Remember to keep the bike as vertical as possible, when
ability to keep pace and rhythm up
turning, to keep the front wheel tracking. If there are technical sections in the climb, back off the effort a
across varying terrain. If varying ter-
bit, allowing your heart to rest before you make the push over the obstacle. Often the climb will flatten out
rain isn’t available, incorporate regular
between numerous steeper grades; use these sections to recover your breath and flush some of the lactic
sections of low cadence and standing
acid from the muscles by spinning at a higher cadence.
sprints to adapt the body for race day.
XTERRA TRAINING: WEEKS 5-8

Summary Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike 3:00: MTB Strength and Run 1:20: Endurance/Aerobic
Run 1:00: Strength and
Swim 1:30: Pace work and endurance Off-road: 2.5-3.5 capacity. 65-90 minutes. Flat on
threshold: Hills. After a
threshold: Total 2000- Swim 1:30: Aerobic Day Off: hours. Pick a hilly trail network road or trail. Build this run from
good warm-up include: 2 x
3000m. Main set: 2 x (4-8 x power: Total 2500- Walk, that is intermediate in technical HR zone 1 to 2 to 3.
(4-8 x 1.5-minute hills). 5
100 with 30 seconds rest). 4000m. Main set: stretch challenge. Ride the middle third Swim 1:30: Speed and strength:
minutes easy jog between
Swim 100m recovery 4-6 x 400m (30 Optional: aggressively, letting HR climb to 2000-3000m. Main set: 12-18 x
sets. Choose a moderate
between sets. Set 1 is pace seconds rest). Best Swim. zone 4-5 on sharper climbs. If 50m (30 seconds rest) as 25m
Week 5 hill of 4-6%. Set 1 is HR
work at goal 1500m pace. average pace for recovery hilly terrain is not available, sprint/25m easy. Strength set: 1-
zone 4; Set 2 HR zone 4
Day off: Set 2 is threshold building the set. Focus on (1000- incorporate 1 x 1 minute @ 2 x 600m. 50% pull-paddles,
Swim: 4:30 rising to 5.
Walk, at goal 1500m pace minus holding stroke 2000m 55rpm (HR zone 3-4) and 1 x 20 50% pull with no paddles. Slow
Bike: 5:15 Strength: Optional. 60
stretch :02-:03/100m. length and rate as as 50% seconds standing sprint (HR zone it down and stretch out your
Run: 2:55 minutes. 2/3 of the session
Bike 1:00: Strength and you fatigue. drills) or 5) within every 6 minutes for the stroke.
Hours: 12:40 is hip flexor, gluteus and
threshold: Trainer 60-75 Bike 1:15: MTB bike middle third of this ride. The bal- Strength: Optional. 60 minutes.
legs focused. 1/3 is core
minutes. Strength: 10-15 ride. 60-90 min- recovery ance of the ride is zone 1-2. 2/3 of the session is hip flexor,
and upper body to comple-
minutes @ 55-60rpm. HR utes. Aerobic, but ride: 60- Run 0:35: Threshold 30-40 min- gluteus and legs focused. 1/3 is
ment swimming. Light
zone 3. Threshold: 4-6 x 3 test technical 90 minutes off the bike as 10-20 min- core and upper body. Light
weights, 20-30 repetitions.
minutes (3 minutes recov- skills. utes flat. utes very hilly, fast tempo. HR weights, 20-30 repetitions.
Choose different lifts than
ery) @ 90rpm, HR zone 4. zone 4, on trail if possible. Cool- Choose different lifts than your
your weekend session.
down 20 minutes. mid-week session.
Swim 1:30: Pace work and Swim 1:30: Aerobic Run 1:20: Endurance/Aerobic
Bike 3:00: MTB strength and
threshold: Total 2000- power: Total 2500- capacity. 65-90 minutes Flat run
Run 1:00: Strength and endurance off-road: 2.5-3.5
3000m. Main set: Set 1: 4- 4000m. Main set: on road or trail. Build this run
threshold: Hills. After a hours. Pick a hilly trail network
6 x 150m (30 seconds rest). 2-4 x 400 (30 sec- Day off: from HR zone 1 to 2 to 3.
good warm-up include: 5- that is intermediate in techni-
Set 1 is pace work at goal onds rest), 4 x 100 Walk, Swim 1:30: Speed and strength:
10 x 2 minutes (2 minutes cal challenge. Ride the middle
1500m pace. Set 2: 8-16 x (10 seconds rest). stretch Total 2000-3000m. Main set:
rest) hills. Choose a mod- section of aggressively, letting
50 (15 seconds rest) Set 2 Best average pace Optional: Speed set: 6-12 x 50m (30 sec-
erate hill of 4-6%. HR HR climb to zone 4-5 on sharp-
is threshold-building at for the set, but Swim onds rest) best average pace for
Week 6 zone 4 rising to 5 through er climbs. If hilly terrain is not
goal 1500m pace minus pace it out. No recovery the set. You should accumulate
the set. available, incorporate 1 x 1
Day off: :02/50m. extra rest between (1000- lactic acid here. Strength set: 2 x
Swim: 4:30 Strength: Optional. 60 minute @ 55 rpm (HR zone 3-
Walk, Bike 1:15: Strength and sets. Focus on 2000m 300-600m. 1 is pull; 2 is pull
Bike: 5:30 minutes total. 2/3 of the 4), and 1 x 20 seconds stand-
stretch threshold on trainer 75-90 stroke length and as 50% with paddles. Slow it down and
Run: 2:55 session is hip flexor, glu- ing sprint (HR zone 5) within
minutes: 2-3 x 6 minutes a steady stroke drills) or stretch out your stroke.
Hours: 12:55 teus and legs focused. every 5 minutes for the middle
(on 3 minutes recovery) as rate as you bike Strength: Optional. 60 minutes
1/3 is core and upper section of this ride. The balance
2 minutes @ 50rpm, 2 fatigue. recovery total. 2/3 of the session is hip
body to complement of the ride is zone 1-2.
minutes @ 55rpm, 2 min- Bike 1:15: MTB ride: 60- flexor, gluteus and legs focused.
swimming. Light weights, Run 0:35: Threshold 30-40 min-
utes @ 60rpm, all in the ride. 60-90 min- 90 min- 1/3 is core and upper body to
20-30 repetitions. Choose utes off the bike as 10-20 min-
same gear. HR rises to zone utes. Aerobic ride, utes flat. complement swimming. Light
different lifts than your utes very hilly, fast tempo. HR
4. Threshold: 5-8 x 2 min- but test technical weights, 20-30 repetitions.
weekend session. zone 4, on trail if possible.
utes (2 minutes recovery) skills. Work on Choose different lifts than your
Cool-down 20 minutes.
@ 90rpm, HR zone 4. skills. mid-week session.
LAB RABBIT TRAINING

Summary Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Run 1:00: Endurance:
Run 0:50: 45-60 minutes Bike 2:00: MTB strength and
Aerobic capacity. 50-70 min-
flat in heart-rate zone 1, Bike 1:15: MTB endurance off -road: 1.5-2.5 hours
utes flat run on road or trail.
Week 7 gradually rising to zone 2. ride: 60-90 min- Pick a hilly trail network that is
Build this run from HR zone
Recovery Strength: Optional. 45 minutes aerobic Ride. intermediate in technical challenge.
Swim 1:15: Recovery and 1 to 2 to 3.
week utes total. 2/3 of the ses- Test technical Ride aerobic, HR zone 1-3.
Day off: technique: Total 1500- Day off: Swim 1:30: Strength and
sion is hip flexor, gluteus skills. Strength: Optional. 45 minutes
Walk, 2000m. Main set: 10-20 x Walk, endurance: Total 2000-
Swim: 2:45 and legs focused. 1/3 is Run 0:20: total. 2/3 of the session is hip flex-
stretch 50 as 25 drill, 25 perfect stretch 3500m. Main set: 3-4 x 300
Bike: 3:15 core and upper body to Endurance off the or, gluteus and legs focused. 1/3 is
technique (20 seconds rest). pull (30 seconds rest), 8-16
Run: 2:10 complement swimming. bike. 15-20 min- core and upper body to complement
x 50 (10 seconds rest) pull-
Hours: 8:10 Light weights, 10-15 repeti- utes flat terrain swimming. Light weights, 10-15
paddles. Focus on aerobic
tions. Choose different lifts in HR zone 2. repetitions. Choose different lifts
pace and long, strong
than your weekend session. than your mid-week session.
stroke.
Swim 1:30: Pace work and Bike 2:30: MTB strength and Run 1:30: Endurance/aerobic
Swim 1:30:
threshold. Total 2000-3000m. Run 1:00: Strength and endurance off-road: 2-3 capacity. 75-105 minutes flat on
Aerobic power:
Main set: Set 1: 3-6 x 200 threshold: Hills. After a hours. Pick a hilly trail net- road or trail. Build this run from HR
Total 2500- Day off:
(30 seconds rest). Set 1 is good warm-up include 4-6 work that is intermediate in zone 1 to 2 to 3
4000m. Main set: Walk,
pace work at goal 1500m x 3 minutes (3 minutes technical challenge. Ride the Swim 1:30: Speed and strength:
800 (20 seconds stretch
pace. Set 2: 6-10 x 100 (25 recovery) hills. Choose a last 3/4 of this ride aggres- Total 2000-3000m. Main set: Speed
rest) then 600 (20 Optional:
seconds rest). Set 2 is moderate hill of 4-6%. HR sively, letting HR climb to as 6-12 x 50m (30 seconds rest)
seconds rest). Swim
Week 8 threshold building at goal zone 4 rising to 5 through zone 4-5 on sharper climbs. If best average pace for the set. You
Optional: 2 x 400 recovery
1500m pace minus :02-:03 the set. hilly terrain is not available, should accumulate lactic acid
Day off: (20 seconds rest). (1000-
Swim: 4:30 seconds/100m. Strength: Optional. 60 min- incorporate 1 x 2 minutes @ here. Strength set: 2 x 300-600m.
Walk, Best average pace 2000m as
Bike: 5:00 Bike 1:15: Strength and utes total. 2/3 of the ses- 55rpm (HR zone 3-4) and 2 x 1 is pull; 2 is pull with paddles.
stretch for the set. Focus 50%
Run: 3:05 threshold: Trainer 75-90 min- sion is hip flexor, gluteus 20 seconds standing sprint Slow it down and stretch out your
on holding stroke drills) or
Hours: 12:35 utes. Include 15 minutes (3 and legs focused. 1/3 is (HR zone 5) within every 8 stroke.
length and a bike
minutes recovery) as 6 min- core and upper body to minutes for the last 3/4 of Strength: Optional. 60 minutes
steady stroke rate recovery
utes @ 50rpm, 5 minutes @ complement swimming. this ride. total. 2/3 of the session is hip flex-
as you fatigue. ride: 60-
55rpm, 4 minutes @ 60rpm, Moderate weights, 8-12 Run 0:35: Threshold 30-40 or, gluteus and legs focused. 1/3 is
Bike 1:15: MTB 90 min-
all in the same gear. HR rises repetitions. Choose differ- minutes off the bike as 10-20 core and upper body to comple-
ride. 60-90 minutes flat.
to zone 4. Threshold: 6-12 x 1 ent lifts than your weekend minutes very hilly, fast tempo. ment swimming. Moderate weights,
utes aerobic. Test
minute (1 minute recovery) session. HR zone 4, trail if possible. 8-12 repetitions. Choose different
technical skills.
@ 90rpm, HR zone 4-5. Cool-down 20 minutes. lifts than your mid-week session.
increases relative to work, so do heart rate

and effort expectations.
• Saturday brick runs are on hilly terrain
at a high pace, which will teach you to
run fast on tired legs. Your body will
become more efficient at running off
the bike with practice. Simulate hilly
XTERRA trail conditions.
• Aerobic capacity-building base runs
gradually build heart rate and pace on
flat terrain, which will allow you to
adapt to holding your rhythm as you
fatigue. Flat runs emphasize the
importance of maintaining run
cadence and turnover.
Strength training: As mentioned last
month, strength training is optional. If this
program represents a significant increase in
your regular training volume, if you have
never lifted before or if you are newer to
triathlon, the strength work may be more
detrimental than beneficial as it can inhibit

recovery from the core elements of swim-
ming, cycling and running. If you are not
going to lift, a good program should include
core strength two to three times a week.
If you are lifting, increase your reps
while keeping the resistance unchanged
Run: Hill repeats now move off the enough to give you some resistance but for weeks five through seven. In week
treadmill and onto the road as rest not so steep that you can’t run with eight, decrease the number of repetitions
increases. Choose a grade that is steep rhythm or decent stride length. As rest and increase resistance.
J278_LaneLines2_ce_km.qxd 4/11/07 11:25 AM Page 170
TRAINING LANE LINES
Go-fast gear
The essential tools for your swim bag
By Paul Regensburg
riathletes love gadgets. If a piece of lack ankle flexibility—a key to good kick- • Athletes can also become too reliant
T equipment or technology promises

to help them make significant fitness
gains, then they are certain to own it.
ing. For a kick to be effective, you need to
hyperextend your ankles and point your
toes so the top of the foot forms a straight
on big paddles (especially the men)—
because if you are strong you can
increase your speed with less cardio
However, when it comes to swimming, line with the shin. Fins increase the load effort, and this may not transfer well
many athletes do not know which go-fast on your feet and can improve ankle exten- once the paddles are taken off
toys they should use and when. Here is a list sion during the power phase of the kick; Try paddles that cover only the fingers,
of swim gear that every triathlete should therefore, regular kick sets with fins will and look for paddles that attach to your
have in his or her bag. eventually boost ankle flexibility. hands by the finger-bands only. This
teaches you to enter the water correctly.
Fins: As many triathletes who start Paddles: Paddles can strengthen the
swimming later in life may tell you, a weak forearms, shoulders and back by increasing Swim snorkel: A swimming snorkel
kick can be a double-whammy. First, with- water resistance. Paddles also promote allows swimmers to keep their face down
out a strong kick you can sacrifice up to 20 efficient underwater hand position (with in the water and fully concentrate on
percent of your speed/propulsion in the the hand flat and fingertips pointing body balance, head position and stroke
water. Second, a weak kick may cause the straight down, not tilted or slipping technique. Specifically, a swimming
legs and hips to drop, compromising your through the water). Other benefits include snorkel can help you develop your swim-
hydrodynamic body position. Using fins high elbows during the pull phase and ming platform: the straight paddle
increases the surface area of the foot against improved extension/stroke length. Be sure formed from your fingertips to your
the water, providing greater propulsion, to include regular pull sets without a pull elbow that sets you up to hold the maxi-
which can improve body position and buoy. This will provide all the benefits of mum amount of water with each stroke.
increase speed. Once you learn proper the paddles and allow you to increase rota- The key to developing a good platform is
body position with the fins on, then you tion and activate your lower body as well. to keep a high elbow while beginning the
will be more likely to maintain proper form A couple of words of caution, however: pull phase. Another benefit of the snorkel
once the fins come off. • Paddles, especially large ones, can is that the swimmer must develop a
Additionally, triathletes who come from contribute to shoulder problems if longer inhale-exhale cycle, which can
running and cycling backgrounds often they are not used properly improve lung capacity.
J278_LaneLines2_ce_km.qxd 4/12/07 11:41 AM Page 171
TAKE-HOME MESSAGE
Here is a list of swim gear that every triathlete

should have in his or her bag.
Fins
Paddles
Swim snorkel
Swim band
Stroke-rate monitor
Pull buoy
Kickboard
Swim band: The low-tech band can

help you make big gains. You can make a
band by simply grabbing an old bike tube,
cutting it in about three pieces and then
tying two ends together to form a loop
that’s just big enough to fit your feet
through. When you first swim with a
band, use a pull buoy down by your feet to
aid with flotation and balance, and then
progress to not using the pull buoy. Band
work not only keeps your swim practice
interesting but it also helps you to focus
on the catch phase while keeping a low
head position and stable core.
Stroke-rate monitor: A stroke-rate pac-

ing device is a useful tool that fits under
your swim cap and beeps at an interval that
you set, working like a waterproof
metronome. You match up the beep with
your hand entry so you develop a consistent
stroke/cycle rate at a certain pace. The
device can be adjusted to beep at a slower
rate to allow you to focus on your efficien-
cy and distance per stroke or at a faster rate Lighter: Only 195 g. Ultra-light, but at the same time safer and
to help you hold a higher cadence and more hard wearing. Faster: Triple Compound. Combination of
stroke rate. When you add efficiency plus a three rubber mixtures – fast, grippy, durable. Tougher: HD-V
fast stroke rate, the result is greater speed.
Training sets can be designed to determine Guard. Patented puncture protection using a high density
the most efficient stroke rate for the swim- vectran fabric. Maximum safety. www.schwalbetires.com
mer over certain distances, and then the
device can keep you on that pace. This is
especially helpful for open-water training.
Pull buoy: Pull buoys can be highly use-

ful for isolating the upper body and building
strength while supporting the legs to
improve body position. However, many Schwalbe North America (888) 700-5860
athletes use pull buoys as a crutch. If you
want to be a better swimmer, keep the pull
buoy in your bag most of the time, using it
only for longer strength-building intervals. realistic swimming position and thus boost that comes with training variety.
become a better kicker—so use your Happy swimming!
Kickboard: Kickboards are available at board, but use it judiciously.
most pools and are a bit bulky to lug Paul Regensburg is an Olympic, Pan Am
around, so there’s little sense in purchasing By incorporating the proper use of all of Games and Ironman coach and team manager.
your own. Also, note that doing kick sets these tools into your swimming, you Visit lifesport.ca or e-mail coach@lifesport.ca for
without a board can often more effective, as should see significant technical and fitness more information. Thanks to Jessica Kirkwood
this will encourage you to maintain a more gains—not to mention the positive mental for her contribution to this piece.
J278_BigRing_rr_ce_km.qxd 4/11/07 10:49 AM Page 172
TRAINING THE BIG RING
environment to a new environment on the

African Savannah. A whole collection of
early hominids emerged from these first
land apes, each with its own set of special
survival characteristics. But only those
with the biggest brains survived to
become human.
It has often been noted that the evolu-
tionary process of branching and pruning
occurs in the domain of human inventions,
as well. When a new technology is first
born, there are all kinds of different
designs as inventors let their imaginations
run free in search of the most effective and
least wasteful design possible. The bicycle
is good example. In the early days of the
bicycle, in the mid-nineteenth century,
bicycle designs were all over the place.
Some had no pedals, others had front-
wheel pedals and still others had pedals
attached to cranks and a drivetrain. Some
had two small wheels, while others had two
big wheels and others had either a big
front wheel with a small rear wheel or vice
versa. Frame styles and materials were also
widely divergent.
Over time, the simple pruning mecha-
nism of racing determined which designs
worked best, and the rest were gradually
eliminated. So today’s bikes, despite their
many differences on the level of details,
are all pretty much the same as compared
to the vast array of disparate designs that
existed a century and a half ago.
The phenomenon of branching and
pruning even applies to the development
of fitness on the bike. A fascinating new
study from the University of Queensland,
Australia, has provided evidence of
branching and pruning in the building of
cycling fitness. Researchers used elec-
tromyographic (EMG) sensors to compare
patterns of leg-muscle recruitment, coacti-
vation (or the contraction of muscles other
than those doing the main work of pedal-
ing) and cadence in novice and highly
Evolve your ride trained cyclists. The overarching difference
they observed was a much higher degree of
variation in these variables among novices
By Matt Fitzgerald than among well-trained cyclists, indicating
that the novices’ bodies were searching for
effective and efficient ways to pedal
n evolutionary theory (bear with me), or more special characteristics that may (branching), whereas the experienced riders
I there is a phenomenon that is some-

times referred to as branching and
pruning. Under changing environmental
give it a survival advantage in the new
environment. Time determines which
subspecies is truly best adapted to the new
had found more or less optimal pedaling
styles (pruning).
The specific thing that the trained
conditions, a species may begin to branch environment, and the rest often die off. cyclists had trimmed from their pedaling
genetically and morphologically in A process of precisely this sort is was waste. EMG data revealed that
numerous directions, transforming from a believed to have occurred in human evolu- trained cyclists were able to produce
single, uniform species into a group of tion—a decisive break when a species of shorter, tidier bursts of muscle activity at
heterogeneous subspecies, each with one ape decided to move from a familiar tree various moments of the pedal stroke and
The World´s 1st

minimize unnecessary muscle activation
between these primary bursts. The amount TAKE-HOME MESSAGE
and variability of coactivation was also
Developing cycling fitness is largely a matter of
much smaller throughout the pedal stroke
among the trained cyclists, meaning they
had developed a greater ability to relax
muscles not needed to turn the pedals, thus
cultivating more refined communications between
the brain and the muscles. So how do we train to
make this process unfold as quickly as possible?
Seamless Wetsuit
conserving energy. The answer is repetition with variation.
Throwing disparate types of pedaling chal-
PRACTICE–AND VARIATION–MAKES PERFECT lenges at your neuromuscular system forces it to
These results suggest that developing get creative—to try out different patterns of
cycling fitness is largely a matter of cultivat- muscle recruitment, some of which will be more
ing more refined communications between efficient, others of which will help you resist
the brain and the muscles. So how do we fatigue better.
train to make this process unfold as quickly The five major variables you should manipu-
as possible? The answer is repetition with late in order to challenge your neuromuscular
variation. As with any motor skill, pedaling system and stimulate rapid pruning of waste
becomes naturally more efficient as we from your pedal stroke include: speed/intensity,
practice the movement over and over. The gradient, duration, force and cadence.
more often you turn the cranks of your
bike, the more your pedaling efficiency will Duration: The greatest stimulus for fit-
improve (as long as you don’t exceed your ness adaptations occurs when you pedal in a
capacity to recover from the fatigue that fatigued state. This is when your neuromus-
results from high-volume training). cular system really has to get creative to find
Simple repetition alone is not sufficient new patterns of muscle recruitment to sus-
to optimize the rate of improvement in tain a desired speed. Obviously, fatigue
pedaling efficiency, however. To get the develops at different rates at different inten-
greatest benefit from each turn of the sity levels, so you will need to manipulate the
cranks, it is important to constantly vary intensity and duration workout variables
your pedaling in a number of ways. By vari- together. You don’t have to ride to the point
ation I mean, specifically, challenging the of extreme fatigue in every workout, but you
limits of your pedaling capacity in different should complete one long-duration/moder-
ways. Throwing disparate types of pedaling ate-intensity ride ending in moderate to sig-
challenges at your neuromuscular system nificant fatigue and at least one high-intensi-
forces it to get creative—to try out different ty/shorter-duration ride ending in moderate
patterns of muscle recruitment, some of to significant fatigue each week, most weeks.
which will be more efficient, others of Gradient: Pedaling uphill presents a
which will help you resist fatigue better. very different physiological challenge than
Each bike workout you do within your pedaling on level terrain—that’s why new
weekly training regimen should be some- leaders emerge when the Tour de France
what unlike the others. Following are the hits the mountains each year. You should
five major variables you should manipulate experience challenging hill climbs in at
in order to challenge your neuromuscular least one bike workout per week (either in
system and stimulate rapid pruning of the form of a hilly longer ride or in the
waste from your pedal stroke. form of high-intensity repeated hill
NO SEAMS
Speed/intensity: The most important climbs). But not all of your rides should be absolutely without
variable to manipulate in training is hilly—otherwise, where would the varia-
rubbing seams
speed, or intensity, because fatigue results tion be?
from different causes at different pedal- Force: Pedaling in high gears presents a
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old intensity (roughly 40km race pace), gravitational resistance in the two situations.
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TRAINING THE BIG RING
Cadence: You can produce a given level lowest gear and pedal as fast as possible
of power (speed) at various pedaling for 30 to 60 seconds.
cadences, only one of which will feel most A small amount of formal cadence train-
natural; all others will feel either slower or ing is sufficient. But I also recommend
faster than natural. Pedaling at faster and being a little playful in your gear selection
slower than natural pedaling cadences also and pedaling cadences in most of your
challenges your neuromuscular system to normal training rides, sometimes resisting
adapt by finding new efficiencies. Pedaling the urge to shift into a lower gear and
in high gears automatically constitutes a increase you cadence, other times doing
slower-than-natural cadence training chal- the opposite. This will add another small
lenge. A good way to challenge your layer of variation to workouts whose pri-
capacity to produce high cadences is the mary purpose is other than formal
spinout drill, where you shift into your cadence training.
J278_OnTheRun_ce_rr_km.qxd 4/12/07 11:50 AM Page 176
TRAINING ON THE RUN
The next drill is the Brick, the funda-

mental bike-to-run transition workout. In a
sprint tri, you have no time to ease into
running form—your run leg is over before
most Ironman athletes even find their
rhythm. That means you’ll need to practice
the bike-to-run transition much more than
other triathletes. The easier it becomes, the
quicker you’ll be able to find your 5k pace.
Last is a core-strength exercise that does-
n’t involve running: the plank. Remember,
the key to a fast 5K is efficiency. You’ll need
a strong core to provide a stable platform
for you legs to turn over smoothly and
quickly. Unfortunately, most athletes neg-
lect core work and ultimately never enjoy
their full potential. With this easy exercise,
you won’t be lumped into that sad category.
DRILLING DOWN: THE FOUR TO MAKE YOU FLY

Add these drills to your run training and
the results will become readily apparent
during a race as you’ll run past more people
than ever.
Strides: Do a set of strides before and
after each run. If possible, do them on dirt
or grass. Run for 20 seconds as fast as you
can while maintaining smooth form, then
rest 30 seconds. Do a total of four strides.
Skipping: Once a week, find some grass
or a dirt trail and start skipping. If it’s been
two decades since you last skipped, start
with 2 x (3 x 30 seconds) with an easy one-
minute jog after each of the three reps and
5K the right way a three-minute jog between the two sets. As
you progress, work up to two sets of six rep-
Boost your sprint-distance
etitions and cut the recovery time in half.
run speed Brick: Because of the importance of the
neuromuscular transition from the bike to
the run, I like to see people do—at a mini-
By Andrew Tepen mum—one brick a week throughout their
training for a sprint event. Two bricks a
week is even better. Your run shouldn’t last
he sprint-distance triathlon, as its your front door. They’ll make you a more longer than 20 minutes and should follow
T name implies, is about speed. This

means two things: The race is over
quickly and you don’t need to log hours
efficient runner and a much stronger
triathlon runner, and efficiency is a key
requirement for speed in the run segment
this format: Take two minutes to find your
legs and then do six 30-second fartleks at
5K race pace with one minute of jogging
upon hours of training for the event. But of a sprint triathlon. recovery after each. Use the remaining time
going fast takes more than horsepower and to run easy and cool down.
stamina; it also takes skill. And building OVERVIEW OF THE FOUR DRILLS Core: Start in a modified push-up posi-
skill requires drills—especially for the run. The first two drills are strides and tion where you’re resting on your forearms.
Most sprint-distance triathletes I know skipping. When I ran track in college, we Keeping your legs, torso and head in a
like to head to the running track to develop started and finished each workout with a straight line, push your body up off the
their 5K speed. They run lap after lap at set of strides. A stride isn’t an all-out ground and hold the pose for 30 seconds.
different paces and stride rates, and that’s sprint but a chance to focus on good, Repeat four times. Work up to holding the
fine, but it negates a big attraction of the quick running form. Skipping, yes skip- pose for one minute. Do the plank exercise
sprint events: the reduced training-time ping, is a simple form of plyometrics, the every other day, year round.
requirement as compared to longer races. explosive jumping exercises that build
By the time you schlep to a track to do a fast-twitch muscle fibers: Since roughly Andrew Tepen is a Senior Coach for
speed workout, you could have completed 20 percent of the energy tapped for a 5K Carmichael Training Systems, Inc. To find out
your run and my four drills, described is anaerobic, you need to train this ener- what CTS can do for you and to sign up for a
below, on a course that starts right from gy system to last. free newsletter, visit trainright.com.
Upcoming Endurance Series Events

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• May 6, 2007 - Women Run the World 15K presented by Lady Foot Locker®
• May 12, 2007 - Muddy Buddy at Disney’s Wide World of Sports® Complex
• May 12-13, 2007 - Danskin® Women’s Triathlon Series
• May 20, 2007 - Ironman 70.3 Florida
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• October 7, 2007 - Disney’s Race for the Taste 10K
J278_SpeedLab_ce_rr_km.qxd 4/11/07 11:30 AM Page 178
TRAINING SPEED LAB

Have a question for Speed Lab? If so, please
e-mail it to speedlab@juno.com.
The extra edge
This month: capacity or maximal ventilation. Other
Fluid absorption and researchers have had subjects breathe
against inspiratory resistance (via a resistive
respiratory-muscle training device) or a threshold load, and these sub-
jects have improved their respiratory muscle
By Tim Mickleborough, Ph.D. strength. The research using the hyperpnea
and resistive-type respiratory-muscle train-
ing devices has demonstrated not only an
increase in respiratory-muscle strength but
also increases in exercise performance.
Endurance training seeks two major
results: 1. to increase the anaerobic
threshold (i.e. to push the threshold as
close to VO2 max as possible); and 2. to
increase the distance the athlete can cover
before fatigue forces speed reduction. To
improve the latter, respiratory-muscle
training (RMT) should be considered by a
competitive athlete.
It is intriguing to speculate about improv-
ing world records in endurance disciplines
with RMT. If RMT reduces ventilation and
John Segesta/Wahoomedia.com
blood-lactate concentrations in world-class
athletes, then an improvement in perform-
ance should be possible. On the other hand,
it is very likely that world-class athletes
have already maximally trained respiratory
muscles. Any muscular exercise involves
respiration and increases the endurance of
DEAR SPEED LAB, REFERENCE: respiratory muscles to some extent.
Is the delivery of nutrients (such as car- 1. Maughan R. J. “Physiology and nutrition for middle Therefore, trained subjects breathe less than
bohydrates and electrolytes) into the distance and long distance running.” In: Lamb DR, untrained persons at the same exercise level.
blood enhanced by the ingestion of liquids Knuttgen HG, Murray R eds. Perspectives in exer- However, RMT, as suggested above, is
that are cooler? If so, is there research to cise science and sports medicine. Vol 7. Physiology far more effective. Without special
back this up? and nutrition for competitive sport. Carmel, devices, the respiratory muscles can be
Colin, Cooper Publishing, 1994: 329-72. trained additionally only with interval
Muncie, Ind. training or uphill cycling. These types of
DEAR SPEED LAB, exercise are very taxing physically as well
Colin, I have recently bought a respiratory- as psychologically. Therefore, even ath-
Early experimental evidence suggested muscle trainer, and the information booklet letes with perfect respiratory stamina
that drinking chilled (to four degrees states that I will be able to increase my VO2 could benefit from isolated RMT.
Celcius) fluids is advantageous for nutrient max after using the trainer for only four A potential downside exists, however.
delivery as it speeds up gastric emptying weeks. Is this true? If so, do you think that Many studies have found that, after RMT,
(GE)—that is, absorption into the blood- I could also increase my lactate threshold? subjects lose the feeling of breathlessness
stream from the intestine. However, more Do untrained and trained people respond at higher exercise intensities—not a bad
recent research reveals that the GE rate of differently to respiratory-muscle training? thing in itself, but because the sensation of
hot and cold beverages is not markedly In other words, will you see a bigger breathlessness is often used as a pacer to
different. response in the untrained individual? determine optimal speed, subjects who
Nevertheless, there may be advantages Thanks, experience diminished breathlessness may
in taking chilled drinks, as the palatability Brian, not adhere to a sustainable pace, resulting
of most carbohydrate-electrolyte drinks is Tempe, Ariz. in fatigue due to acidosis. Therefore, these
improved at low temperatures. This has subjects have to regulate their pace using
the effect of stimulating consumption and Brian, alternative signals other than ventilation
helps the athlete feel better. It is known that, like all other skeletal rate (e.g. heart rate, pace, power).
The impact of significant volumes of muscles, the respiratory muscles can be
cool fluids on body temperature is another trained to specifically improve their strength REFERENCE:
factor that cannot be disregarded. or endurance. Some researchers have used 1. Sheel, A.W. “Respiratory muscle training in
Although this effect is relatively small, it hyperpnea training (using abnormally deep healthy individuals: physiological rationale and
helps delay the point at which critical core or rapid breathing) to successfully improve implications for exercise performance.” Sports
body temperature will be reached. either maximal sustainable ventilatory Medicine. 32: 567-81, 2002.
178 JUNE 2007 T R I AT H L E T E M A G . C O M

and PRESENT
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JUNE 10TH
2007
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MORGAN HILL, CA
swim 1.2 miles

bike 56 miles
run 13.1 miles
Visit us online at:

J278_MindGames_ce_rr_km.qxd 4/12/07 11:53 AM Page 180
TRAINING MIND GAMES
Train your brain

Boost your triathlon performance
by tapping in to mental imagery
By Michelle Cleere
f you have ever watched without performing them;
I someone you thought

was a great swimmer then
tried to mimic that person’s
however, with practice the
brain interprets this as if the
athlete were performing the
stroke—or if you’ve mentally sport’s movements, which
rehearsed how you will feel produces similar neuromus-
and perform on race day— cular impulses.
you’ve used imagery to Cognitive theory: States
improve your performance. that the movement blueprint
Imagery should include as in your mind can be changed
many senses as possible. through imagery. For exam-
Psychoneuromuscular ple, if you’ve run for years
theory: When an athlete with your arms swinging
practices using imagery, the across your body you will
athlete imagines movements automatically do that out of
J278_MindGames_ce_rr_km.qxd 4/16/07 8:33 AM Page 181
WHEN TO USE IMAGERY

Use imagery if you are experiencing
anxiety or thinking negatively about your
triathlon training or competition.
Incorporate imagery into your dreams.
Use imagery prior to going to sleep. This
can help the activity remain fresh in your
mind and allow your subconscious carry it
over into your dream state.
Use imagery as part of a pre-practice/pre-
performance routine. A pre-practice/pre-
performance routine is a way of positively
structuring your experience to keep you
focused on the task at hand.
THE BENEFITS OF IMAGERY

For triathletes, imagery can be beneficial
in a variety of ways:
• Imagery can improve concentration. If
you are focused on what you want to do and
how you want to do it, then you won’t be
focused on unrelated, and potentially dis-
tracting, elements of your performance.
• Imagery can build confidence. Feel good
about your performance by visualizing your-
self taking control and staying strong.
• Imagery can help control emotional
responses. If you are feeling lethargic about

your training or a race, imagery can get you
pumped up. On the other hand if you are
feeling uptight or anxious, imagery can
help reduce those symptoms.
• Imagery can help you acquire or prac-
tice important skills. You can practice
habit every time you run. However, if your skills to fine-tune them. Research clearly
coach points out that efficient runners concludes that combined with physical
move their arms back and forth, you can practice, imagery can produce superior
help change your mind’s blueprint by skill acquisition.
using imagery.
As children, we typically possess consider-
WHERE TO BEGIN able capacity to engage in imagery, but we
Recreate a past experience: Think are quickly taught to neglect this form of
back to a time when you were in your thinking in favor of developing our analyti-
focused, efficient zone during triathlon cal and language centers. Fortunately, we
training or competition. Recreate that can all still tap in to that area of the brain.
experience by writing down as much as Much like a muscle is strengthened, imagery
you can remember, using as many of skills can be improved through practice. It’s
your senses as possible. not magic. It’s a human capacity that few
Create a positive experience you have athletes have developed to its potential and
not had: If you can’t remember having your most people have chosen not to use. With all
own past positive experience, the next best the potential benefits imagery has to offer,
thing is to use someone else’s. Most of us why not give it a try?
have a triathlon role model: Mark Allen
running, Normann Stadler on the bike, for Michelle Cleere is owner of Sports Minded, a
instance. If you have a DVD or can find one sport and exercise-psychology consulting practice.
of your athletic role model, watch it and She works with individuals in person, by phone or
think about what makes this person profi- via e-mail and conducts group workshops. She is
cient at the activity. Write those elements an NASM-certified personal trainer and a
down on a piece of paper again, including as USAT-certified coach. E-mail her at sportsmind-
many of the senses as possible. edmc@aol.com or visit mentalstrength.com.
J278_DearCoach_ce_rr_km.qxd 4/11/07 10:55 AM Page 182
TRAINING DEAR COACH
That sinking feeling

Bulking up and streamlining your stroke
By Roch Frey and Paul Huddle
DEAR COACHES, primarily of water, it’s much heavier than trating, and I’m at the point where I’m
I have put on a few pounds from lifting fat. Also remember that for every one beginning to believe I’m as fast (and
weights—at least enough where I can tell pound of muscle mass gained, you require that’s slow) as I will ever be.
the difference—especially in my lower 50 additional calories to simply maintain it. Thanks for your time,
body. Is it possible that this extra bulk will You’ve been hungrier than normal, right? Doug
come off before race day? These two indications that your consistent
Thanks, strength-training program is working are Doug,
Anonymous often mistaken for the negative implications Rather than thinking of pushing the
associated with every triathlete’s deepest armpit itself down deep into the water,
Anonymous, fear—getting fat. Please. think of that as the focal point or direction
Okay, what you’re experiencing is very Enjoy the experience of being stronger of the pressure you apply to balance your-
common and, assuming you’re a guy, what than you’ll be all season because once your self. Don’t try to submerge the shoulder
are you worried about? You’ve finally got strength training diminishes and more, but use that point as the target for
some muscle mass and you’re worried about swim/bike/run training and racing becomes pivoting those hips up.
getting rid of it? Are you kidding? Enjoy it! the focus, those extra pounds of muscle Sometimes trying to do everything
Revel in it! Flaunt it! Go to work in a tight mass will disappear. Feeling and looking right at once can be frustrating. When we
tank top and shorts! Mow the lawn shirtless! like Arnold after going through a peri- deconstruct and reconstruct the stroke of
Cut the sleeves off one of your old jerseys, odized strength-training program should someone who is fast in the water to get
oil up your legs and show up on the group be expected. If you can get through the them to use the principles of balance and
ride looking like you just came from the emotional stress that this temporary change greater efficiency, they often slow down
velodrome. Hey, you worked hard for the in your body composition brings, you’ll be dramatically at first, and it takes a lot of
new you, so what the heck? rewarded—not just with a lower risk of patience for them to get things right.
You’re not a guy? Well, women should injury but with better race performances. For someone starting out from a non-
embrace their inner (and outer) brawn Roch and Paul swimming background it is just as tough
too. Give your older brother a noogie. or even tougher. The key is to build things
Help a feeble male with his groceries. DEAR COACHES, up slowly—this is why coaches use so
Arm-wrestle your boss. I’ve heard that during the glide por- many drills, to allow you to work on each
Remember, your body will always strive tion of your swim stroke you should push part of the stroke separately without the
to make itself efficient at the activities it down with the armpit. I’m having trou- confusion of trying to correct multiple
does the most. The excess muscle mass that ble doing this. It seems like this causes flaws or hold it all together while starving
allowed you to bench more than just the bar me to push my shoulder down into the for oxygen at the same time.
will come off while you translate these gains water, resulting in more resistance. Masters sessions with no technique help
in strength to your sport-specific activities Swimming is my weakness. I’ve attended available will give you lots of cardiovascular
(swimming, cycling and running). Have masters sessions and have spent hours in work but also will reinforce bad habits as
patience. Don’t make the mistake of feeling the water, but my times have not you spend lots of energy to keep up. Often
like you have to diet to lose the muscle you improved. I will say that the coach only the coach will be happy to offer advice, but
have worked so hard to develop. provided the workout and did not you may need to ask, as other swimmers
Remember, because muscle is composed attempt to improve technique. It’s frus- often don’t want any help with stroke
J278_DearCoach_ce_rr_km.qxd 4/12/07 11:57 AM Page 183
mechanics but would rather hammer out

another set of 100s.
Finally, don’t hesitate to move down a
lane or two from time to time so you can
PODIUM PERFORMANCE...
work on your stroke without the pressure
to keep up. Be prepared to explain your
move to your new lane mates to minimize
the disruption to the lane hierarchy.
GREAT PRICE!
Masters swimmers are particularly territo-
rial and sometimes need a little shaking up
to realize that their personal self-worth
really isn’t attached to the fact that they’re
in the 1:40 lane vs. the 1:50 lane—or
whatever the case might be. "Rock solid construction... that offers everything
Do your drills during warm-ups and you need at a pretty untouchable price'
cool-downs, and be patient; the potential Triathlete Magazine February 2007
is there.
Swim on,
Paul and Roch FIT
Over 45 years of
wetsuit technology
DEAR COACHES, & design experience
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Lately I’ve noticed that my extended Hydrodynamic Efficiency.
arm and shoulder begin to sink just before
I catch up. As a result, the beginning of my
stroke is inefficient. Generally speaking, I
FLEXIBILITY
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feel like I may be swimming too deep in technology assures
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the water. What am I doing wrong? and Rotation with
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Based on our interpretation of what 3mm, and 2mm
you’re saying is happening with your neoprene assures
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person and offer you advice and observe Sprint John
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counterproductive—a little bit of float
down (sinking) toward the catch is okay, as 1-800-927-2840
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much. If you try to press down too soon,
that will lift your head/torso and drop
your legs and you will lose balance.
If you are sure you are dropping too low
and not getting a good grip on the water, it
may be that you are dropping your elbow
and then reaching too deep to compensate,
dragging your shoulder down along the www.neosportusa.com/tri
way. A key drill would be single-arm swim-
ming. Try continuous single arm with two
strokes to each side with catch up or cheat-
ing catch-up changeover: Keep one arm
extended while you work on the entry, might help you to stay on top of the stroke That all made sense, right? Consider
reach and catch of the other arm and your as it makes the dropped elbow obvious. finding a swimming coach in your area that
rotation to the stroking side. You need to Another thing to consider is you may not offers videotaping above and under water.
press through the armpit to keep your bal- be initiating rotation to the stroking side This will tell you if you’re really sinking
ance. Another drill is to swim single arm with your hip. This could leave your shoul- during your catch phase and allow direct
but with the off arm at your side and der and straight arm deep in the water and feedback as you make the corrections.
breathing to the non-stroking side. This is make the stroke feel late and less powerful. Hope this helps,
difficult to do and awkward at first but Single-arm drills will help with that too. Paul and Roch
J278_TrainingFeature_tj_rr_km.qxd 4/11/07 11:35 AM Page 184
TRAINING
2. High intensity training for triathletes

includes sub-threshold sets. These are of
great value, but during this short high-
intensity phase, efforts or intensities grav-
itate to slightly above threshold and up to
VO2 for sprint and Olympic distance
races. The perceived exertion should
equate to a hard to very hard effort.
3. Running pace can either be based on a
VO2 max test determined in a lab or a
graded test to measure lactate threshold
in a lab or in the field. If you are using a
lab VO2 test, the repeats should be run
at 85-90% of VO2 with a heart rate at
90-95% of VO2. If you are planning to
use your lactate threshold, the pace and
heart rate should correlate to your
absolute lactate threshold. This effort is
Sharpen approximately 25-to-35 seconds slower

than your 5K pace or 10-to-20 seconds
your peak slower per mile than your 10K pace for
a running race, not a triathlon.
in 8 weeks Does this effort apply to all distances

How to bring your from sprint to Ironman? Not exactly.
Depending on your race goals and fitness
race phase to its
level the high intensity workout should
ultimate conclusion slightly exceed your racing capabilities. For
example, if you are a competitive athlete,
the run output in a sprint and Olympic dis-
By Dave Scott tance race would require an exceptional aer-
obic/anaerobic mix. The skills to run an
efficient sprint or Olympic distance race are
ow long can you hold peak fitness? 2. A deep, yet well controlled breathing multi-faceted and require a progressive
H What is the length of time that you

are feeling that floating sensation
while maintaining peak speed? Can you
pattern.
3. Runners would describe their form as
“light on their feet,” barely feeling the
mixture of training variables to reach this
optimal peak. Certainly in the early season
the objectives of developing muscular
hold it for 10 minutes or two hours? A contact of the pavement on their feet. endurance, cardiovascular strength and
handful of professional athletes seemingly Swimmers would describe their body smooth biomechanics shifts to a more
“peak” for every race based on their con- as swimming in a vacuum—each stroke focused high-intensity routine as the season
sistency of racing throughout the year. surges ahead and their body is drawn progresses. Running economy at faster
Don’t be deceived! The top athletes learn through the water. Cyclists feel a pop at speeds, burning fuel efficiently and allowing
how to rest properly and perform well the bottom of their pedal stroke. Each adequate recovery are all, hopefully,
under adversity, but no one can hold peak cadence snaps through the power achieved as you begin the taper for your “A”
form longer than eight to 10 weeks. Using phase—free of a concerted push. races. Specifically, training your absolute
discretion on your race selection, allowing Triathletes should feel all of the above. lactate threshold and VO2 are both essen-
adequate recovery and selecting a program Most importantly, the sensations that tial for the two shorter distance races.
that sharpens the peak will ultimately you have during “sharpening the peak” These workloads should be included one to
bring out your highest potential. are both psychological and physical. three times per week in the swim, depend-
Typically in a yearly cycle, there will be 4. Ultimately, there is a feeling of being ing on your ability and goals. An actual race
a split season training program that will in control while enduring a high level during this eight-week period is certainly a
have two peaks during the year. These two of discomfort. substitute for a high intensity session.
“A” races, ideally should have a 15- to 24-
week spread. This time period will allow a OBJECTIVE EVALUATION If you are racing an Ironman or half-
two-to-six week post-race recovery and 1. The schedule for upping the intensity Ironman distance race, the higher intensity
then a cyclic build up in preparation for should be between three and eight sessions are critical:
the second “A” race. weeks with a peak output for racing at 1. To raise the sub-threshold to the
eight to 10 weeks. In other words, if you threshold economy.
So what is the definition of sharpening try to drive the intensity beyond eight 2. To improve fuel burning efficiency
the peak? The suggested feelings are: weeks, there is a high probability of primarily by preserving muscle and
1. “Fluid Form” at a very hard effort. injury, over reaching and ultimately liver glycogen.
(I’ll explain the intensity below.) burning out. 3. To train the faster twitch type II
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TRAINING
muscle fibers that will accommodate sessions will improve your “A” race per- plan. It indicates a range of repeats and a
and assist the slow twitch fibers. formance. Quite often, the high intensity variable rest interval. The goal is to run
sessions are intermixed with big volume these at fore mentioned intensities or heart
As I mentioned, the high intensity work- weeks and this can compound your ability rate—no higher, no lower. If your heart
outs should be implemented in a minimum to achieve the desired goal. Use discretion rate creeps up too high and or you have the
of three weeks up to an eight-week cycle. in inserting these super sessions in other inability to finish the repeats, then stop!
The intensity can be maintained during a training blocks. One rule of thumb is not to Try it again the following week. The sprint
one-to-three week taper, but the distances include more than 10 percent of your and the Olympic distance workouts
should be reduced during the taper week(s). weekly workout volume at this high work- progress from a lactate threshold to VO2
I have selected the run leg to highlight load. There must be adequate recovery level of intensity. The half-Ironman and
recognizing that the third leg of a triathlon during the week, so that you are capable of full-Ironman workouts progress to a sub-
always presents the biggest challenge for maintaining the output and recovery from lactate threshold to slightly higher than
most triathletes. Running rhythm falls off these sessions. Sub-threshold sets are lactate threshold. All of the sessions follow
and consequently the speed diminishes as manageable for several months. Lactate a pattern of increased repeat length per
well. As a coach, one of my concerns with threshold and VO2 sets have a limited session with a repeating length workout in
all levels of triathletes is NOT integrating training span. the fifth week. A 15 to 25 minute warm up
higher intensity sessions during the final The following table gives you a template is not included in the sessions. Include an
build-up for your key race. High intensity for an eight-week “sharpening the peak” adequate warm up and cool down.
THE PROGRAM
Sprint/Olympic Distance Half/Ironman Distance
3 x 500 + 100, repeat twice. Rest interval: 45 seconds on 500’s, 2:00 on 1000’s.
WEEK 1
Goal: 500’s are descending by four seconds. 1000 is equal to first 500 doubled. 5 x 1000. Rest interval: 90 seconds. Goal: descending one through five, up to lactate threshold.
All are around lactate threshold.
3 x 1000 + 5 x 500. Rest interval: 1:30 on 1000, 1:00 on 500. Goal: hold
WEEK 2
4 x 1200 + 2 x 1000. Rest interval: 90 seconds. Goal: Descending one through four. Hold No. 3
1000’s steady (lactate threshold), 500’s descending by two seconds (start at
and 4 at lactate threshold (1200’s). On 1000’s: five to eight are below lactate threshold.
speed of No. 3 in week 1). Final 2 x 500 is at VO2 max suggested ranges. *
J278_TrainingFeature_tj_rr_km.qxd 4/12/07 12:02 PM Page 187
TRAINING
2-3 x 1 mile with 250 between each. Rest interval: 40 seconds after each 5 x 1 mile. Rest interval: 90 seconds to two minutes. Goal: descending one to three and three,
WEEK 3
mile, 2.5 minutes after each 250. Goal: Miles run at lactate threshold, 250’s four and five are all the same. Final 800 is run at lactate threshold or slightly higher
are fast! (two to four beats above lactate threshold or four to six seconds faster/mile).
2 x 1500 + 1200 + 1000 + 1 x 1500 x 1200 + 1000. 2 x 2000 + 800 + 2 miles + 800
WEEK 4
Rest interval: two-three minutes. Goal: 1500’s are at lactate threshold, 1200 & Rest interval: two-three minutes. Goal: 2000’s are at five to eight beats slower than lactate thresh-
1000 are at VO2 max.* old. 800’s are faster than lactate threshold. Mile repeats are at lactate threshold.
4 x 500 + 3-5 x 1000. Rest interval: 500’s – 90 seconds, 1000’s – two-three 6-9 x 1000. Rest interval: 90 Seconds. Goal: Start at pace from No. 4 in week one. Descend the
WEEK 7 WEEK 6 WEEK 5
minutes. Goal: 500’s one to three at lactate threshold, four to six at VO2max. set by two repeats. i.e.: No. one and two are the same time, No. 3 and 4 are two to three sec-
1000’s All steady for one to four, VO2max for set five. onds faster.
4 x 2000. Rest interval three to five minutes. Goal: steady at VO2 max. Check 3 x 3000. Rest interval four-six minutes. Goal: Hold first 1500 five to eight beats below lactate
your heart rate on these longer repeats. threshold, final 1500 at lactate threshold or slightly higher.
6-8 x 1000. Rest interval two-four minutes. Goal: Hold odd repeats at lactate 3 x 1500 + 500, twice. Rest interval: two-four minutes. Goal: 1500’s are descending to slightly
threshold, even repeats at VO2 max. faster than lactate threshold, 500’s are hard!
2 x 400 at lactate threshold + 1200 at VO2, 2 x 600 at lactate threshold +

WEEK 8
1800 at VO2, 2 x 800 at lactate threshold + 2400 at VO2. Rest interval: 400, 2 x 600 + mile, 2 x 800 + 1.5 miles, 2 x 1000 + mile. Rest interval: 30 seconds. This rest interval
600, 800 rest is one minute – rest is three minutes after second repeat. Rest is tight. The goal is to run the entire set at a steady pace. This is the final test before your taper.
interval: 1000, 1800 and 2400 –rest is two-four minutes before shorter repeats.
* The VO2 efforts are at 85-90 percent of VO2 speed or a heart rate of 90-95 percent of VO2 max.
his reputation as “The Man” through his
These workouts are all very challenging. If ing workouts and look out on race day. many speaking engagements, sport clinics and
you have just begun to integrate harder race-sponsored activities. He currently trains
efforts into your routine, reduce the total vol- Dave Scott is the most recognized athlete professionals and age-group triathletes and
ume of the workouts by 40-60 percent. Good and coach in the sport of triathlon. has recently completed a DVD on nutrition
luck with these sessions. You’ll surprise your- He is a six-time Ironman World Champion called “The Art and Science of Fueling, for
self. If you only have three to five weeks, and the first inductee into the Ironman Hall Pre, During and Post Endurance Training
that’s okay, just make time for these challeng- of Fame. Today, Dave continues to live up to and Racing“ available at: davescottinc.com.
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J278_XterraZone_tj_ce_km.qxd 4/12/07 12:07 PM Page 188
XTERRA ZONE
A winning team
The great GU relay-team revival
Courtesy XTERRA/Jim Safford

By Alex White
ow many athletes haven’t gotten ing all three disciplines,” said Moritz
H into XTERRA because the moun-

tain-bike courses are just too
gnarly? Or they can’t swim, don’t run,
Hoemke, GUsports marketing manager.
“A swimmer may not feel super-comfort-
able on a bike. Or a cyclist might fear sink-
aren’t in shape, hate the dirt, fear failure, ing. So the GU XTERRA Relay Team
refuse to wear spandex or are simply too Challenge is a great opportunity for sin-
embarrassed to try? gle-sport athletes to approach triathlon
GUsports is betting there are a lot of you and live the XTERRA experience.”
out there, and they’d like to get you out As bait, entry fees for relay teams have
and active this year with the GU XTERRA been slashed nearly in half, and GU is giv-
Team Challenge. ing away generous heaps of GU swag to
“We believe that the team competition participants, and XTERRA has added a
offers GU an excellent opportunity to national-championship race for relay teams.
expose off-road triathlon to athletes who “We’re going to invite the men’s,
may be intimidated by the task of complet- women’s and co-ed relay-team winners
J278_XterraZone_tj_ce_km.qxd 4/12/07 12:07 PM Page 189
from each of our regional ing to tackle individually would

championships to Incline be well suited to the GU
Village, Nevada, to race for a XTERRA Team Challenge.
national championship,” says There are plenty of mountain
“Kahuna” Dave Nicholas, the bikers that want no part of the
managing director of the XTERRA swim but would be
XTERRA Global Tour. “We great teammates for strong
know we have a reputation for swimmers and experienced
being a difficult race, and we trail runners that aren’t as
also know that there are a lot comfortable picking their way
of people out there that live through a rock garden on two
the XTERRA lifestyle but wheels.
don’t feel ready to tackle the The relay-team idea lends
big challenge yet. So, we want itself perfectly to family and
to invite them out, teach them friends, and the challenge
the sport and give them a taste could also be easily tailored to
of the spirit and adventure of corporations for team-build-
XTERRA.” ing efforts. Mountain-bike,
The adventure of an swimming and running clubs
XTERRA can be found in all could join together and dis-
three disciplines, with swims cover a new world off-road.
in rivers, oceans and lakes, Pros and top-notch age
mountain-bike courses in val- groupers in the different dis-
leys, mountains and cities and ciplines can form a team and
runs traversing every imagina- race just to see just how fast
ble terrain from sand to stairs. they can go (and maybe win a
As for the spirit, veteran Nick national title).
Baldwin says, “XTERRA is an “The team concept can work
environment where athletes as long as we can be inclusive
place atmosphere and fellow in the way we sell the event,
competitors’ welfare above encouraging all walks of life to
competition.” join in what could be a life-
Add the free XTERRA changing experience. Sounds
University clinics taught by hokey, but given the magni-
pros at the regional champi- tude of the obesity problem in
onships and the half-distance this country, pushing fitness
XTERRA Sport races and and making our sports inviting
there really are a lot of ways to all comers is meaningful and
to learn and start slow. not in any way trite,” says
“What I think is cool about Hoemke.
racing on a relay team is I get With GUsports taking the
to be a part of the XTERRA lead, the relay-team revival is
world without doing the things on, and there’s no doubt the
I don’t want to do—like swim word will spread. “Everyday
and run,” says Dick Peterson we interact with hoards of ath-
of Berkeley, Calif. “And letes and with tri, mountain-
because it runs at the same bike, running and swimming
time as the main event it inter- clubs. Whenever and wherev-
mingles with all of the activities er we address these groups
and festival atmosphere. we’ll be promoting registra-
Everyone who is a first-timer tion for the GU XTERRA
can feel that it’s a blast and a Team Challenge,” says
cool environment with fun, Hoemke. “Come on out; you
athletic people, and once peo- will not be disappointed.”
ple do it, they’re hooked.”
So, who would make a good
candidate to be on a team? Note: Visit the community forums
Seafarers and landlubbers at xterraplanet.com to see who’s
unite, we say. A member of a looking for relay teammates or call
club or shop team that finds XTERRA communications at 877-
the full XTERRA too daunt- 751-8880 to get linked up.
J278_BOM_rr_ce_km.qxd 4/11/07 10:50 AM Page 190
BIKE OF THE MONTH
Jamis Trilogy
By Jay Prasuhn
Photo supplied by manufacturer

Big bang, little buck: The Trilogy’s $2,250 price puts tri geometry and a great spec on an affordable rig.
utside of the QR’s and Kestrels of Stratos aerobars, a Mavic Cosmic Elite pounds (although our digital scale read
O the sport, much of the bike

industry has had a love-hate
affair with the tri bike. For while they
wheelset, FSA Gossamer crankset. Noth-
ing exotic, but all rock solid and reliable.
What surprised us is the stuff we’d expect
19.09 pounds). As much as carbon makes
everyone dreamy-eyed, the truth is that
some of us have wallets that only go so deep.
may kick ass at delivering road bikes, on a bike twice its price: the Easton EC90 Those stays give you a taste of the comfort
they’ve seen multisport boom and want carbon aero fork—the lightest full-carbon without the full-carbon big ticket.
a slice of the tri-bike sales pie. fork (including dropouts) on the market, the
The ride? More surprise. The 76-degree
But poor design, bad balance and zero Vision aero brake levers and Fi’zi:k Arione
aero aluminum post has a zero-offset clamp
features can be the result when companies Tri saddle.
with a road-bike pedigree dabble in the tri We were also pleasantly jazzed with the and short head tube, allowing a steep, deep
market. frame. At this price for a 7005 aluminum ride with no fussing. Although it’s a newbie
Every so often, however, we come across mainframe, we’ve come to expect pseudo- price, it’s optimized for a veteran athlete.
a brand that gets it right. Geometry, fea- aero frames—that is, they have seat-tube Stability, steering and stiffness are all there.
tures, spec and price, all checked off. It cutouts, but in the aesthetic sense only—with It’s no full-carbon cloud ride, but the stays
rarely happens, but after putting together vertical dropouts that result in a gap over an did what they are intended for, nullifying
a Jamis Trilogy, we’ve seen a bike we’d put inch from the supposed aero cutout. The the resonant frequency in back.
our $7,000 bikes aside for and happily race Trilogy? Horizontal dropouts with adjusters Downside? We’re still not big fans of fixed
this weekend. threaded through the dropouts. We ran the clip-on aerobars, especially on a bike of this
Initially, I was hesitant; Jamis is, after all, tire as far back as possible and bottomed out level where an athlete’s perfect fit is proba-
a road- and mountain-bike brand. But Jamis clearance on the 23mm tires, bumping it bly not yet determined.
has experienced something of a revival of against the seat tube.
Can you beat this bike for weight? Sure.
late, picking up steam even in road and Jamis also borrows the best features from
For silky ride? Certainly. But can you fault
mountain circles with improved product. some reputable brands. Like the one-inch
The Trilogy is designed for the athlete head-tube steerer. Like a true 3:1 aspect-ratio it for not delivering? Not by a long shot.
with a few years in the sport, having grad- down tube and a tiny, round top tube. That’s The thing is loaded with a spec that belies its
uated beyond a road bike with clip-ons, respecting your customer’s knowledge of price and a geometry that belies its pedigree,
with 70.3 or Ironman in the crosshairs. Giv- what aero really is. or lack thereof. Every brand needs a place
en the demographic, we expected the mid- Then you’ve got carbon seat stays to take to enter the market, and Jamis did so
tier spec including a Shimano Ultegra the sting out of a stiff frame and take a quar- admirably with the Trilogy. Find more on
groupset with Dura-Ace shifters, Syntace ter pound off last year’s bike, to 19.50 the Trilogy at jamisbikes.com.
1/ ,
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J278_CuttingEdge_tj_ce_km.qxd 4/11/07 10:53 AM Page 192
CUTTING EDGE
Revolutionary
speed
Zipp’s wind-tunnel test
Story & photos by Jay
Prasuhn
s Zipp head engineer Josh Poertner kicked butt at 15 but also reduced drag at ostensibly the largest wheel aerodynamics
A and fellow designer

Fearncombe whisk one wheel out
John
of the brace, they drop in a prototype disc

every other data point below 15 by a serious
amount, and reduced drag slightly from 15
to 22 degrees, is really significant.”
test in the history of the sport as they—and
we—learned more about the importance of
rim shape, tire width and aerodynamics at
with a plastic-looking convex outer fairing Zipp spent a long weekend at the tunnel, real-world bike speeds. And of course,
near the rim. A collection of engineers and proving its intent to make the fastest wheels those curious dimples.
designers stare at the panels in the control on the market. They invited Triathlete to
room of the San Diego Low Speed Wind TESTING VERSUS MARKETING
Tunnel. Before Zipp’s trip to San Diego from
Then, suddenly, on run No. 79 . . . Indy, the team was involved in computer
“Andy, we just got negative 80 grams at modeling to decide what to test and pro-
15 degrees!” Poertner exclaims to Zipp totype, what to expect and why. “The
president Andy Ording. After what would computer models help give us an idea of
be an eventual 106 wheel-only runs, the what to do,” Poertner says. “The wind
assemblage is as animated as they’d been tunnel will tell you what the data is, but
as when they stepped off the plane two it doesn’t tell you why. So we figure it
days before to San Diego sun after an out on the computer first, then verify it
Indianapolis grey winter. in the tunnel.”
“The exciting thing for us is how that After arriving at San Diego Low Speed
wheel surpassed the standard disc at all yaw Wind Tunnel, it was three days of testing
from zero to 22 degrees,” Poertner says. 42 wheels: 13 prototypes, 12 competitor
“For an age grouper, 15 degrees is going to brands, the rest standard Zipp wheels and
be about the most statistically common oddballs like wheels with new spoke
wind angle, but for pros, it is more like 10 shapes. One run after another, repeated as
degrees as they are averaging higher needed until optimized drag numbers are
speeds, which reduces the apparent wind achieved. Repeat the test, just to make
angle. To have a technology that not only sure. Then produce the wheel.
J278_CuttingEdge_tj_ce_km.qxd 4/12/07 4:10 PM Page 193
We’d venture to guess for The test that got the Zipp
every brand doing this, there boys fired up was from a proto-
are a handful of others who type disc with a bulged shape at
are not. And for those few the rim that, at a 15-degree
testing, fewer are testing to wind angle (the most frequent
the degree Zipp is. While the wind angle triathletes find at
market is flooded with Brand racing speeds) created a nega-
X and Brand Y deep-dish tive 80-gram drag. That is,
wheelsets that look good on a there was not only zero drag
CAMERON BROWN
bike, the design is often but there was a propulsion 2006 European Ironman Champion,
unproven. effect to the wheel, providing 6x New Zealand Ironman Champion.
“We created this market of the rider about 10 watts of

superlatives—lightest, fastest, power. That’s translatable into
strongest,” Poertner says. “It’s not only increased watts or
our impetus to prove it, and increased speed but also into a
that’s why we’re here. We’ve lower energy output and
been working on this with caloric burn for the same
three months of preparation. effort.
There’s a lot of hard work It’s that sweet spot—wind
invested, and we wouldn’t be angle between 10 and 20
able to make those claims if degrees—that Zipp designs its
we didn’t go to these extents.” wheels around. “We design
the wheels to allow wind to
SHAPING UP adhere the flow to the wheel as
At the tunnel, Zipp had its long as possible, which is what
work cut out. “We came down our shape and dimples do,”
with all these wheels and had Ording says. “We’re already
a very complex set of runs we the best at doing that, but we
needed to do,” says Ording as want to come down more. If
we dodged wheels scattered you can make a wheel great at
around the tunnel. Those zero, five, 10, 15 then 20
prototypes were, to be frank, degrees, keeping that flow
hideous looking: standard smooth attached to the rim,
discs with plastic-y fairings you’ve got a great wheel.
bonded onto the rim of the What we’re trying to do is
discs and flat white wheels of make that sweet spot bigger.”
different depths and thick- Poertner concurs. “Depth is
nesses. They were actually important, but it becomes sec-
unridable, laser-sintered plas- ondary to shape. If you have
tic pieces glued together to two rims of the same depth,
form a rim, then laced to test the difference is going to be
the shape concept that was shape.” In fact, Zipp finds that
within 0.002 inches of the shape can make a rim perform
specified design. as if it is up to 25-percent
orca distance range: triathlon’s fastest long distance racing speedsuits and apparel.
For dealer enquires, please email dealer@orca.com or call 1.866.257.6722.

For further product information check out www.orca.com
J278_CuttingEdge_tj_ce_km.qxd 4/11/07 10:53 AM Page 194
CUTTING EDGE
deeper than it really is. durability and handling. Zipp created a rim weekend, helping them to refine their aero
Zipp also finds that many three-, four- shape and tire-bed geometry that is opti- positions. The guys were excited, especially
and five-spoke wheels look good when mized for 19-22mm tires in tubular and Cancellara, who was making his first-ever
tested alone but are not as effective when 20-23mm in clincher. That’s why Zipp’s visit to a wind tunnel. “Right now, Fabian’s
put into a frame or fork, as the spokes actu- rims feature a slight inward bow near the the fastest man in the world. If you can take
ally create disruptive sound pressure—that rim. A year ago Zipp introduced the more time out of his performance, it’s fan-
familiar thwap-thwap-thwap sound we can Tangente, the first dimpled tire (with slight tastic,” CSC boss Bjarne Riis says as he sur-
hear in the wheels. “We actually brought dimples opposite a file center strip) at a veyed the testing from the control room.
in sound-pressure equipment on one test 21mm width, to both optimally pair with “What Zipp has done here is very impres-
to measure what was happening, and it the rim, and of course, provide a more sive, and it’s very important to us.”
really happens,” Poertner says. “This comfortable, less flat-prone tire for race
sound pressure is created by the airflow day. At the February tunnel test, Zipp REAL-WORLD TESTING SPEEDS
being forced sideways into the fork blades brought four prototype tires, swapping Drag numbers are always sexier against
as the composite spoke passes through them among various wheels during the Normann Stadler-like speeds of 30mph.
them. The findings were that sound can tests. Those results stay under wrap until But what about at 20mph, a speed many of
cost four to six watts of power.” they are debuted at the Tour de France. us race at? Zipp wanted to know the effects
and see if they could debunk the thinking
WHERE THE RUBBER MEETS THE ROAD SHOWING THE PROS that aero wheels are good only at high
Traditionally 19mm tires have been used CSC, Zipp and Cervelo brought in three speeds. So they used four wheels (a standard
in aerodynamic testing to reduce frontal team athletes—time-trial world champ box rim wheel, a Zipp 404, 808 and 900
area, but that is unrealistic as 21mm tires Fabian Cancellara, Frank Schleck and disc), dialed down the speed to 20mph and
offer better rolling resistance and increased Carlos Sastre—on the final day of their long mathematically calculated the data from
Drag at 30mph vs. 20mph

200
180
160
140
Drag Force (in grams)
120
100
80
60
40
20
0
0 5 10 15 20 25 30
Wind Angle (in degrees)
28-spoke Box Rim Zipp 404 Zipp 808 Zipp 900 Disc
20mph 20mph 20mph 20mph
30mph 30mph 30mph 30mph
J278_CuttingEdge_tj_ce_km.qxd 4/12/07 4:11 PM Page 195
the world’s first breathable wetsuit.
CAMERON BROWN
2006 European Ironman Champion,
6x New Zealand Ironman Champion.
wheels run at 30mph. (See testing to compare just three

graph to the left) new wheel models, Zipp was
Result? Aside from reveal- thrilled with the results. “We
ing that adding something as learned so much,” Ording says,
simple as a 404 rim halved the “but much of it wasn’t what we
wheel drag when compared to thought we’d learn. After a
a box-rim wheel, all showed hard first day, we learned a lot
nearly identical drag num- the second day. It’s been well
bers. “That proves to the worth it. And this test on this
shop guy that yes, that con- disc, this is a big achievement.”
sumer is fast enough to merit When will we see them?
using a race wheel and that Nothing definitive yet, as the
athletes can get true aero team headed home to analyze
advantage and watts savings at the data and figure out just
lower speeds,” Poertner says. how to put it into produc-
So yes, even middle- and tion—which is a whole other
back-of-the-packers can ben- beast. Poertner says: “As we
efit from aero wheels. say in our engineering depart-
After $35,000 in prototypes ment, ‘90 percent there, 90 orca distance range: triathlon’s fastest long distance racing speedsuits and apparel.
and $850 per hour of tunnel percent more to go.’”
For dealer enquires, please email dealer@orca.com or call 1.866.257.6722.

For further product information check out www.orca.com
J278_GearBag_tj_rr_km.qxd 4/11/07 11:15 AM Page 196
GEAR BAG
In the swim TYR Microback

$64 and Femme
By Jay Prasuhn
Petite goggle $13
The season for early-morning or after-work Masters The 100-percent poly-
programs and open-water group swims is upon us. ester Microback is the
While swimming doesn’t require much beyond a body first competitive suit with
of water and a solid stroke, there are a few essentials. an adjustable back strap.
Available in a one-piece
or workout bikini, the
adjustability adds comfort
and range of motion.
Already a gym bag staple
of Lisa Bentley and Jamie
Whitmore, the compact-
framed Femme Petite is a
new six-color goggle with
an anti-glare lens to kick
away UV rays—great for
into-the-sun swim starts.
tyr.com
Speedo Hydralign $15

How can a goggle make you a more efficient swimmer? Hydralign’s
upward-angled lens and frosted lower lens allow you to look ahead without
forcing you out of good hydrodynamic position to tilt your head up. It’s Chris
Lieto’s goggle of choice, and we’ve used this in training and racing and love
it. It’s easier to sight the wall for flip turns and
track the feet ahead of you in the
race without wasting
energy cranking
your neck.
speedo.com
Photography courtesy the manufacturers
Zipp Gear Bag $125

For a wheel company, Zipp thought of it all with the Gear Bag. It’s loaded
enough to be your transition bag and smartly equipped to work as your daily
swim bag. Standard backpack straps, pockets for your bottle, keys and swim
toys and a separate wet compartment provide all the essentials. But how many
bags come with a wring-out, quick-dry towel in its own mesh bag?
zipp.com
J278_GearBag_tj_rr_km.qxd 4/11/07 11:16 AM Page 198
GEAR BAG
Photography courtesy the manufacturers

Barracuda Predator $20
2006 Ironman world champion Michellie Jones selected this
goggle both for its fit (Super Soft Positive Pressure frame deliv-
ers comfort and leak-proof performance) and a wide lens for
excellent peripheral vision. But the biggest benefit is a massive
range of lens options including clear, smoke amber, blue block-
er. The Predator also boosts contrasts, enhancing shadows and
Finis making those course buoys easier to see.
Alignment skylinenw.com
Kickboard $15
Building leg strength by doing kick
drills is good. Doing them with a kickboard that
helps build needed stability is better. The new align-
ment kickboard from Finis has a single center strap to put
PT Paddles, Price TBA
Instead of being used for strength-
your overlapped hands into; the centralization builds core stability.
building, these new paddles out of
finisinc.com
Great Britain have a convex under-
shell, deflecting water around your
hand and making proper technique
the focal point of your stroke.
ptpaddles.com
Lane 4 Five-O Aviator $20

A killer open-water goggle, the Five-O has a slightly oversized
lens for excellent 180-degree peripheral vision on race day,
paried with a soft frame for comfort and fit. Available in smoke
or Aqua/clear.
finisinc.com
Zoot Sports Mesh Sling Backpack $15, silicone cap $9

and tri towel $15
Ah, the tools of Masters: a mesh bag to ride to workout with your
gear, including swim cap and change of clothes—allowing quick
drying of your wet suit and towel so you’re soon dressed and back
to the rest of your busy day.
zootsports.com
1/2 MILE SWIM • 18 MILE BIKE • 4 MILE RUN

J278_ATR2_rr_ce_km.qxd 4/12/07 12:23 PM Page 200
AT THE RACES
Home cookin’ T
he more you travel, the more
“home” has wonderful appeal.
Waking up in your own bed, making
your perfect brew, taking on a course
at SoCal 70.3 Which is what made the

Ironman 70.3 California such a draw
for Australian Kate Major. Like many
you know like the back of your hand.
It’s perfect.
“Yeah, right . . . perfect,” Major said
elites, the Australian has made the with a laugh, eyes rolling skyward,
By Jay Prasuhn North County town of Rancho Santa then over to her husband Jeff, who
Fe her second home. wore a sheepish look. Major was eager
AT THE RACES
to explain. “Jeff was snoring so loud last the early bike effort from Los Gatos,
night, I had to send him out of bed. Calif.’s Becky Lavelle. But while she
When I woke up to get ready, he was out looked invincible early on and ready to
in the living room, sleeping on the floor vindicate her 70.3 worlds DNF due to a
with the cat.” broken finger, it was early optimism in
“In his defense, he did have a busy Oceanside. Thanks to a bug she caught
day,” Major added, casting a loving look while racing the ITU circuit in
at her beau with a smile. Ah, the sacri- Australia, she wasn’t firing on all cylin-
fices for sport. ders. “I was really down after that trip,”
Fortunately Major got all the sleep she she admitted. “I really wanted to give
needed, as she used a metronomic pace to this race a shot, though.”
whittle away at early race leaders Becky While Lavelle was off the bike first,
Lavelle and Dede Griesbauer on the bike her three-minute buffer early in the
and finish them off on the run to win in bike had deflated to one, with
4:26:15. Griesbauer leading the pursuit, fol-
Among the men, it was ITU star Andy lowed by Major a minute behind.
Potts that led from gun to tape to domi- Once on the run, it was all Major, who
nate in 3:59:59. backed up the bike with the day’s fastest
On a clear SoCal spring morning, 1,950 half-marathon (1:21) to pass Griesbauer,
starters took on a decidedly crisp day. Out then Lavelle to take the lead for good.
of the water first for the women was Griesbauer moved past Lavelle midway
American Linda Gallo and Great Britain’s through the run to take second, while
Leanda Cave. Both would be supplanted by Lavelle dug in to hold on to third.
tofHighPerformanceArtofHighPerformanceA
g g
ghPerformanceArtofHighPerformanceArtofH
A fHi hP f A fHi hP f
The men’s race was a por- Lewis Elliott, who battled

tent of things to come—not side-by-side throughout the
for anything 70.3 or half-marathon.
Ironman, but, rather, regard- Potts cruised across to a
ing Olympic iron. Because if win that surprised, mostly,
Andy Potts can hold off an him. He’d been consumed
entire field wire-to-wire in a with his wife Lisa (battling
half-Ironman, we’re jazzed cancer for over a year) and
to see what he can do next the couple’s coming child
year at the Beijing Games. due in May, and was hope-
One of America’s top ful for any result after
hopes for an Olympic being pulled off the race
triathlon medal at the 2008 course due to heat stroke
Olympic Games, the for- the week prior at the ITU
mer University of World Cup in
Michigan swimmer was Mooloolaba, Australia.
first out of the water at the “I’ve been occupied. Lisa’s
Athens Games in the men’s tiny, and there ain’t much
triathlon, en route to a room for that baby,” the
22nd-place finish. expecting father said with a
True to form, Potts burst smile. “But the wire-to-wire
solo from Oceanside Harbor thing, it’s a hard way to race,
in 22:35—three minutes but a rewarding one.”
ahead of the chase group. For Potts, the greater
“It’s fun to put myself out reward was exposing ITU
there and say, “Come get athletes for their ability to
me,’’ Potts said. race, and dominate, non-
But while a big chase drafting events. “Racing in
amassed, the group could America in front of
not close on the intrepid Americans is something I
champion
American. Through the hilly don’t do often enough,”
Camp Pendleton bike Potts said. “Coming out and
course, Potts held his gap, doing these races shows the
and by T2 and the half- American public that while
marathon along Oceanside’s my focus is World Cup and
waterfront, Potts had things the Olympics, it’s like, Michellie Jones Relies on MOTOR TABS™
well in hand. “If anyone ‘Here’s what we’re capable Fluid Replacement System… Shouldn’t You?
were to reach me, they’d of doing.’”
have to have been running Each 20 Gram Effervescent Tablet Delivers:
lights out and have paid for • 250mg sodium
it, and I’d have been able to 2007 FORD IRONMAN • 75mg potassium
respond to it,” said Potts. 70.3 CALIFORNIA • 16g carbohydrates
That scenario never March 18, 2007
occurred. With Potts off the Oceanside, Calif. MOTOR TABS are individually wrapped in portable
bike with over two minutes 1.2-mile swim, 56-mile bike, air/water tight foil packages to protect each tablet
and clicking off 5:45- 13.1-mile run from sweat, dirt and other harmful elements.
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Dissolves completely
feeling fatigue from his 1. Kate Major (AUS) 4:26:15
ER
when dropped in water!

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Kiwi Bryan Rhodes, David 5. Leanda Cave (GBR) 4:37:46
Thompson, Michael Lovato
and Jasper Blake were either Men
too far back or losing 1. Andy Potts (USA) 3:39:59
ground. 2. Jens Koefoed (DEN) 4:03:43
The only athletes to take 3. Lewis Elliott (USA) 4:03:53
up the chase was the duo of 4. Richie Cunningham (AUS)
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T R I AT H L E T E M A G . C O M MADE IN THE USA T
AT THE RACES
erfect weather and brilliant per-
P formances by Swiss triathletes

Olivier Marceau and Renata
Bucher defined this year’s XTERRA
Saipan Championship in the
Commonwealth of the Northern
Mariana Islands, in the South Pacific,
on March 17.
The race consists of a 1.5km ocean
swim, a 30km mountain bike, which
climbs 1,500 feet to the highest point
on the island, and a 12km trail run that
winds through heavy jungle and into
caves used during World War II.
Winning in paradise has become an
annual tradition for the two as Marceau
notched his fourth consecutive Saipan
victory and Bucher won her third in a
row. The two also broke their own
course records. Marceau’s time of
2:27:16 was six minutes faster than his
2004 performance, and Bucher’s
2:45:08 was four minutes better than
the standard she set last year.
“For me it was a very good day,” said
Marceau. “It was sunny, the weather
was perfect and I felt very good. Saipan
is always a good race, and this year I
was enjoying the whole day.”
Marceau came out of the water on the
heels of Great Britain’s Olympic
triathlon star Julie Dibens, was first out
of the swim-to-bike transition, quickly
built an insurmountable lead on the bike,
had the fastest run split by nearly four
minutes and cruised across the finish line
10 minutes ahead of runner-up Sam
Gardner from the United Kingdom.
“To win a race is always good, but to
win in Saipan is more than good. I
think Saipan is a race you have to do in
your life at least once,” said Marceau.
The two-time Olympian Marceau
will now focus his efforts on qualifying
to represent Switzerland in the 2008
Olympic Games in Beijing.
BUCHER BEST OF THE BEST

The women’s pro race in Saipan
boasted a strong field with a pair of
Olympians (Dibens and Switzerland’s
Sibylle Matter) along with Jamie
Whitmore (the all-time winningest
XTERRA athlete) and Bucher, the
Marceau, Bucher golden at XTERRA European Tour Champ who
won six championship races last year.
XTERRA Saipan Championship Early on it looked like it was going to
be all Dibens. Dibens powered through
the swim to lead the entire field out of
Rich Cruse
the water and take more than a seven-

minute advantage over Bucher.
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AT THE RACES
Rich Cruse
Once on the bike, however, Bucher began Still, with the third-fastest bike split
to make up time and had reeled in all of her in 1:30:51 (behind Bucher’s sizzling
competition—except Dibens—by the end of 1:23:20 and Whitmore’s 1:29:35),
the 1,500-foot climb up Mt. Tapotchau, Dibens was able to hold off Bucher
just over halfway through the bike. until the last downhill on the bike, and
“I was so nervous because I really want- the pair hit T2 together.
ed to win this race again,” said Bucher. “I know Julie is a good runner and I
“Three times to be the winner here was had to run faster, but I was already suf-
my dream, and I raced very hard to do it. fering,” said Bucher. “The first part of
I knew this race was going to be hard the run is all uphill, and you feel it in
because Julie is such a great swimmer, and your legs, but on the downhill you can
Sibylle and everyone could win.” just fly. I took the risk to go fast on the
Rich Cruse
AT THE RACES
Rich Cruse
run, because it’s quite slippery.” finish in third. “It went well today, 2007 XTERRA
Dibens had Bucher in her sights on and I had one of my fastest times out SAIPAN CHAMPIONSHIP
the hills and the flats through the first here, so I’m excited,” said Whitmore. Saipan, Commonwealth of the Northern
half of the run but couldn’t match the “[I] finished stronger than ever, so Mariana Islands
three-time champ’s speed as they that means that I’m ahead of where I March 17, 2007
maneuvered through the technical was last year.” 1.5km ocean swim, 30km MTB, 12km trail run
jungle-ravine section.
“I think we were running the same TOP AGE-GROUPERS Women
on the flats, but on the technical run The top overall amateur male was 1. Renata Bucher (SUI) 2:45:08
she put too much time on me. Once Gary Mandy of Hong Kong with a 2. Julie Dibens (GBR) 2:48:57
we got into the ravine she was just time of 2:45:33. The top amateur 3. Jamie Whitmore (USA) 2:51:24
gone. She just danced through there,” female for the second straight year was 4. Sibylle Matter (SWI) 2:56:03
said Dibens. Mieko Carey of Saipan, in 3:33:10. 5. Mami Saito (JPN) 3:09:01
Bucher ended up finishing more There was also an XTERRA Sport
than three minutes ahead of Dibens, race comprised of a 750-meter swim, Men
who placed second in front of 20km mountain bike and 5km trail run. 1. Olivier Marceau (SUI) 2:27:16
Whitmore. The overall male winner was Keenan 2. Sam Gardner (GBR) 2:37:04
Whitmore took nearly five minutes Tydingco from Guam, in 1:58:12. The 3. Andrew Noble (AUS) 2:39:56
off her best time in Saipan (she has female champion was Heather 4. Thomas Richard (FRA) 2:49:43
done all six and won the first three) to Kennedy from Saipan, in 2:27:58. 5. Margus Tamm (EST) 2:52:59
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AT THE RACES
fter a two-year layoff due to
A injury, Australia’s Rebekah Keat,

preparing to catapult back into
the sport at the Panthers Ironman
Australia on April 1, said to competitor
and fellow Australian Belinda Granger,
“I don’t care which one of us wins this,
but it has to be an Australian.”
Keat’s vexation could be understood:
14 years had passed since an Australian
woman had taken the crown. In the
past five years, Canadian Lisa Bentley,
collecting five consecutive Ironman Oz
championships, seemed to be on her
way to having a town named after her.
Keat, Vernay Keat’s declaration to Granger set the

stage for the 2007 women’s race: It was
handle Ironman time to reclaim their turf.

From a patriotic standpoint, the men’s
Australia
Rebekah Keat ends 14-year drought for
side of Ironman Australia’s history was
different: Lockstep with Lisa Bentley’s
victories was Aussie Chris McCormack’s
Australian women at Ironman Oz, while string, winning five championships in a
Patrick Vernay picks up where Chris row as if he were tossing back pints of
McCormack left off Victoria Bitter. With McCormack pass-
ing on this year’s competition, the spot-
Delly Carr
By T.J. Murphy light shifted to sentimental favorite,
Australian Jason Shortis, now taking on
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AT THE RACES
the race for the 13th time. Speaking of 12 months was beginning to show its Melissa Ashton pushed away at the front
vexation, Shortis, a huge crowd favorite, wear and tear: Throughout the rest of of the bike. As time checks indicated,
seemingly has lived and died trying to the bike ride, Shortis could gain no Bentley steadily lost time. A heel injury
win, year after year, desperately trying to ground, and at the 170km mark was had impaired Bentley’s preparation to
scratch out at least one Ironman overtaken by Mitch Anderson. defend her title, but on her Web site the
Australia crown, a dream that has long Vernay began running with a Canadian explicitly suggested that draft-
eluded a man who is now married and a resilient gap of four minutes over ing played a role in her slipping out of
father of three. To realize his quest, it Shortis. The pressure being exerted on the picture. Wrote Bentley, “I did con-
was expected that Shortis would have to the field had sucked the life out of the tinue to lose time over the remainder of
survive a dogfight that included the likes legs of their competitors, and except the ride, but I can honestly say that I
of France’s Patrick Vernay plus Aussies for Alexander, Vernay and Shortis were rode very well and very legal! There
Craig Alexander (making his IM debut), the only two to run sub-three was a lot of drafting out there and I did
Mitch Anderson and Cameron Watt. marathon efforts. Shortis ran an cross the line knowing that I did, in fact,
More than 1600 athletes followed the extraordinarily courageous 2:49:18, ride the bike course myself and earned
favorites through the swim. As they exit- which would have been good for first my bike time myself and on my own.”
ed the 2.4-mile leg, it was all Australian: place if only Vernay had cracked. But Whatever the case, at the end of the
Matthew Clark, Shane Gibb, Paul Vernay didn’t crack, running virtually ride, Bentley was nearly 20 minutes
O’Brien and Watt making up the first stride for stride and posting a 2:49:38, behind the lead and, at the end of the
pack, followed by Vernay and Alexander, winning his first Ironman Australia. day, would not finish in the top 10.
and eventually, minutes behind, was Shortis finished second and Alexander Keat had suffered problems of her own,
Shortis. ran himself into third. as her seatpost had loosened and she
After the first lap of the three-lap In the women’s event, an age grouper reported having to stand up on the final
112-mile bike, Vernay and Watt had from Queensland, Sarah Pollett, led the lap of the bike ride.
established a four-minute lead from a swim with a 49:05. As they transitioned Granger led Ashton out onto the
group of 14 headed up by Shortis and onto the bike, down 1:20 were Keat and run, but Keat clearly had the freshest
including Craig McKenzie, Alexander Granger, with Bentley 3:30 back. legs—in fact, she later commented that
and Gibbs. At the 80km mark Shortis Three Australians took up the pri- the third lap out of the saddle helped
made a move, although five Ironmans in mary battle as Granger, Keat and save her for the marathon. She posted
AT THE RACES
a 3:04:06, nearly 16 minutes better

than Granger, earning her a victory for
Australia in 9:13:00. Granger, 9:20:26,
and Ashton, 9:23:23, rounded out the
top three.
PANTHERS IRONMAN
AUSTRALIA
April 1, 2007
Port Macquarie, Australia
2.4-mile swim, 112-mile bike, 26.2-mile run
Women
1. Rebekah Keat (AUS) 9:13:00
2. Belinda Granger (AUS) 9:20:26
3. Melissa Ashton (AUS) 9:23:23
4. Kate Bevilaqua (AUS) 9:37:03
5. Alison Fitch (AUS) 9:45:08
Men
1. Patrick Vernay (AUS) 8:21:50
2. Jason Shortis (AUS) 8:25:35
3. Craig Alexander (AUS) 8:38:50
Delly Carr
4. Mitch Anderson (AUS) 8:46:53
5. Cameron Watt (AUS) 8:48:53
Badmann, Andersson rolled into T2 after a

blazing 4:23 bike split and set off onto
Schellens take the marathon with a sizable lead of 14

minutes over Tissink and 25 minutes to
Ironman South Schellens—but began experiencing leg

pain that would start to affect his run.
Africa Tissink, Switzerland’s Stefan Riesen

and a host of other contenders began
trickling into T2 well after Andersson
and began the process of chipping away
By Jay Prasuhn at the Swede’s lead.
Despite his massive T2 deficit, once
he 2007 Ironman season has on the run Schellens ripped through
T only just begun and we have

already had a too-close-to-call
finish with Kiwi Cam Brown nipping
the field. Clipping off a 6:15 per mile
pace, the Belgian bounded past South
African Carl Storm and Riesen. By the
Aussie Luke Bell to win Ironman New midpoint of the marathon, he caught
Zealand. Only weeks later on the other Andersson (who was reduced to walk-
side of the planet Ironman South Africa ing due to a pulled muscle) for second
hosted its own tight battle between place and had Tissink in his crosshairs
homeland favorite Raynard Tissink and three minutes up the road. Not long
Belgian Gerrit Schellens. In the end, it after being passed, Andersson pulled
was Schellens coming from behind in out of the race.
the last miles to take the title in 8:33. With just one mile left in the
The women’s race was less dramatic, marathon, Schellens passed Tissink, who
as Switzerland’s Natascha Badmann fought gamely for a few steps before fad-
decimated the field by nearly a half ing to the light footsteps of the Belgian.
hour to win convincingly in 9:22. Schellens kept up the pressure to make
In the men’s race, Schellens had his sure the defending champ didn’t launch
work cut out for him. Starting the day a last-second assault and went on to win.
in a hole with an almost 1:04 swim, he A cracked Tissink came across second,
was about six minutes behind his main just three minutes later. Riesen, who also
contenders, while Bjorn Andersson of rebounded from a slow 1:08 swim,
enjoyed the buffer of a 4:32 bike that
M. Holmes
Sweden shot off the front and out of

sight on the bike. helped vault him to third place.
SHE SWIMS.
SHE RIDES.
SHE RUNS.
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AT THE RACES
Among the women, the Czech 2007 SPEC-SAVERS IRONMAN

Republic’s Tereza Macel led out of the SOUTH AFRICA
water and kept at bay the duo of Nelson Mandela Bay, Port Elizabeth,
Scotland’s Bella Comerford and Edith South Africa
Niederfriniger for over 30 miles of the March 18, 2007
bike. But as the two hunted Macel, they 2.4-mile swim, 112-mile bike, 26.2-mile run
in turn were being tracked by
Badmann, who made up her 1:11 swim Women
deficit and stole the lead from all three 1. Natascha Badmann (SUI) 9:22:00
by the 33-mile mark. 2. Edith Niederfriniger (ITA) 9:47:01
From then on, it was a chase for sec- 3. Bella Comerford (SCO) 9:48:40
ond. Badmann started the run with a 4. Cora Vlot (NED) 9:52:40
22-minute lead. Comerford and 5. Heleen Bij De Vaate (NED) 9:58:25
Niederfriniger made the biggest
attempts at losing the least ground from Men
the multi-time Hawaii Ironman world 1. Gerrit Schellens (BEL) 8:33:04
champ. In the end, it was Niederfriniger 2. Raynard Tissink (SAF) 8:36:06
who won the battle for second over 3. Riesen Stefan (SWI) 8:41:38
M. Holmes
Comerford, distancing herself in the last 4. Petr Vabrousek (CZE) 8:48:18
mile for runner-up honors. 5. Carl Storm (SAF) 9:06:45
Dibens and Marceau tops

at XTERRA Guam
Weeklong rains make Guam a slippery mud bath
By Eric Tydingco
Rich Cruse
ust when it looked like the week- from the water first, in 14:48. Thirty- muddy conditions suited him perfectly
J long rains would subside, Mother

Nature threatened to spice up the
already damp bike course early race
two seconds later another female pro,
Sybille Matter of Switzerland, exited the
swim, followed by the first male, Olivier
as he set the fastest bike split of the day.
But Marceau remained steady and only
gave up 28 seconds of his lead to
morning. Instead, she played nice—well, Marceau of France. Gardner as they headed into T2.
sort of—bringing consistent cloud cover Once on the bike, Marceau quickly Meanwhile, Dibens, in only her third
and nearly 25mph winds to greet the 100 dominated the course. The 27km bike XTERRA event, held off the chase pack
participants at XTERRA Guam on started with about three miles of climb- of Renata Bucher (Switzerland), Jamie
March 11. The blustery conditions ing on paved road before entering the Whitmore (USA) and Matter to reach
forced a quick re-routing of the 1000- technical terrain. The strong winds T2 with a seemingly comfortable five-
meter swim course in an attempt to min- managed to dry up most of the course minute lead.
imize the effects of a very strong current but left enough mud to warrant hike-a- The improperly billed 5km trail run
in the Piti Channel. The gun went off bike sections. Hurrying to make up for a turned out to actually be 6km. After a
promptly at 7:30 a.m., and the racers nearly five-minute deficit to Marceau on short run through the village of Piti,
surged forward, adding to the already the swim was the UK’s Sam Gardner. the course turned off-road with a
churning waters. With a professional mountain-biking quad-burning hill climb, an eight-foot
Julie Dibens of Great Britain emerged background to his credit, the technical, ridge jump and then about a half-mile
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J278_ATR2_rr_ce_km.qxd 4/13/07 10:56 AM Page 216
AT THE RACES
of grass-covered path. Racers then on her tail. Both Bucher and Whitmore
had to navigate down a waterfall. made their final charge in the tree-
Once at the bottom of the falls, the canopied river, posting the fastest and
course followed the river channel, second-fastest women’s run times. But
which varied in depth from ankle- their efforts were not enough as Dibens
high to waist-deep. crossed the finish line in 2:15:58, with
Marceau continued to hold his Bucher a minute and half later followed
lead through the trail run, but by Whitmore in 2:18:22.
Gardner was digging deep to catch
him. Despite setting the fastest run
split, Gardner could not reel the XTERRA GUAM
speedy French athlete in as Marceau Asan Beach, Guam
broke the tape in 2:01:49. Gardner March 11, 2007
was second in 2:05:27. 1.2km ocean swim, 27km MTB, 10km
off-road run
BUCHER GIVES CHASE Women
The women’s race began to exhibit
1. Julie Dibens (GBR) 2:15:58
considerable drama as Bucher started
2. Renate Bucher (SUI) 2:17:30
her pursuit of the leader. Down nearly
3. Jamie Whitmore (USA) 2:18:22
eight minutes to Dibens out of the
4. Sybille Matter (SUI) 2:22:26
swim, Bucher posted the fastest
5. Shannon Cutting (Guam) 2:43:04
women’s bike split and was carving out
chunks of time during the run. Dibens, Men
an experienced ITU racer, expressed 1. Olivier Marceau (SUI) 2:01:49
concern pre-race about the steep and 2. Sam Gardner (GBR) 2:05:27
slippery waterfall section. She cautious- 3. Jim McConnell (GBR) 2:14:18
Rich Cruse
ly made her way through the run know- 4. Courtney Cardenas (USA) 2:23:04
ing there were some impressive runners 5. Taro Shirato (JPN) 2:28:18
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AT THE RACES
Marr, Mensink
win Lavaman
By Cameron Elford
lthough triathlon was born in San
A Diego and the Ironman began on

the island of Oahu, multisport has
reached perfection on the Big Island of
Hawaii. The Ironman has been a part of
the Kona Coast since the early 1980s,
when then-race owner Valerie Silk
moved the event from Honolulu. But
the Ironman is just one key part of the
triathlon landscape that has since grown
up on the Big Island, with races like
Honu 70.3, Ultraman and Keauhou-
Kona—in addition to myriad training
camps (three-time Ironman world
champ Peter Reid used to sequester
himself in a remote cabin on Hualalai in
Matthew Genuardi
the weeks before Kona to sharpen his

form) all building the region’s triathlon
pedigree.
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AT THE RACES
Although it’s just a 40-minute drive in 1:53:00. Collins faded over the sec-
from the home of the Ironman, the ond half of the 10km and gave up
Kohala Coast is typically less humid more than two minutes to Marr. Still,
than Kona, and while Lavaman ath- the speedy Collins held steady and
letes literally run through lava fields was not challenged for second place,
and across beach sand, they do not finishing in 1:55:12.
have to contend with the hot, often-
suffocating conditions of Alii Drive, MENSINK DICTATES THE PACE
making the Lavaman a top destina- Lisa Mensink, a 2008 Beijing
tion event for not only triathlon vet- Olympics hopeful focused on gaining
erans but also for newbies. experience on the ITU World Cup
The two-loop swim begins at an circuit this season, arrived on the Big
idyllic white-sand beach that fringes a Island in good form after a training
protected warm, shallow bay bor- camp in Australia. And despite a chal-
dered by a lagoon on the inland side. lenge by Slovakia’s Magdalena
Athletes began the 1.5km swim in two Stovickova on the bike, Mensink
waves, with Honolulu’s Ben Collins crushed the field on the run and held
leading the field out of the bay and off a fast-moving Murray to take the
onto the 40km bike, which winds 2007 Lavaman win after finishing sec-
through the Waikoloa lava fields and ond here last year.
luxury resorts before heading north “I just came from a training camp in
on the Queen Kaahumanu Highway, Australia, so I was a bit fitter this
which this year gave athletes a respite year,” explained Mensink after her
from the tortuous winds that can blast impressive performance. “It was pret-
out of the Kohala Mountains. The ty rough out there, though—I have a
10km run includes a mix of hard- bit of a head cold, and I worked hard.”
scrabble lava rock and crushed coral, Shadowed by Stovickova for much
deep sand plus meandering footpaths of the day, Mensink worked the first
through the manicured grounds of half of the run hard to shake her com-
the Waikoloa Hilton. petition before hitting the technical
lava rock and coral sections in the
MARR MAKES UP GROUND final kilometers—as well as the sandy
Despite battling through heavy beach run to the finish, which sapped
traffic on the second swim lap, as the the leg strength from many competi-
quick swimmers plowed through the tors including Collins, who collapsed
tail end of the second swim wave, at the finish after pushing hard to the
Mensink, who lives in Calgary, finish in pursuit of Marr.
Matthew Genuardi
Canada, but races for Holland, and With an impressive run, Murray
Tim Marr, the defending Lavaman moved past Stovickova on the run to
champ from Honolulu, were well take second, while the Slovakian held
positioned to attack the 40km bike on for third place among the women’s
For the last 10 years, the Lavaman course. field.
Triathlon, located in the resort area of Marr, however, couldn’t shake swim
Waikoloa, 25 miles north of Kailua- leader Collins, from Seattle, Wash.,
Kona on the South Kohala Coast, has on the bike, and the pair hit T2 with- LAVAMAN TRIATHLON
been a key pillar of the sport on the Big in seconds of each other. Collins Waikoloa, Hawaii
Island. This year, on April 1, more than grabbed the early advantage on the April 1, 2007
750 athletes—including the legendary run, leading Marr across the sweeping 1.5km swim, 40km bike, 10km run
Cowman—took on the scenic lava fields by five seconds in the open-
Olympic-distance Lavaman course. ing kilometers. Women
And while the race attracted a few “I was worried,” said Marr of 1. Lisa Mensink (HOL) 2:08:17
top pros, such as California-based Collins’ concerted challenge. “The 2. Carolyn Murray (CAN) 2:11:12
Ironman star Chris Lieto (racing just bike is my strength, and he hung with 3. Magdalena Stovickova (SLO) 2:11:28
the swim as a training session), as well me. But in the first mile of the run my 4. Bree Wee (USA) 2:12:06
as Dutch ITU athlete Lisa Mensink legs felt awesome, so I knew it would 5. Yasmine White (USA) 2:16:49
and Canada’s Carolyn Murray and be my race to lose.”
Charlene Waldner, the low-key Capitalizing on his race-day form, Men
Lavaman is all about the age Marr threw in a surge on a short 1. Tim Marr (USA) 1:53:00
groupers, with a Team in Training uphill section after the run turn- 2. Ben Collins (USA) 1:55:12
contingent of 250 athletes raising around to drop Collins. He then con- 3. Luis de la Torre (USA) 1:59:22
$1.1 million dollars for cancer tinued to build on his advantage 4. Jimmy Davis (USA) 1:59:37
research. through to the finish to take the win 5. Eric Harr (USA) 2:00:48
J278_EventCalendar_ce_rr_km.qxd 4/12/07 12:56 PM Page 220
CALENDAR
International Triathlon & Duathlon Race Calendar

Triathlete endeavors to present the most comprehensive
calendar of tris and dus. However, because event dates
are subject to change, please check with race directors to
confirm event information before making plans.
See Multi-Event Contacts for contact information for
promoters that have multiple listings. Listings printed
in red indicate Triathlete-sponsored races. USA Triathlon-
sanctioned races are designated with a #. Register at
active.com for events designated with @.
RACE DIRECTORS: For online race listings, please go to
triathletemag.com and post your races under our Calendar
link. Allow one week for your events to become live.
XTERRA TV
Check your local listings to see when the
award-winning TEAM Unlimited Television pro-
ductions of the XTERRA USA Championship and
the Nevada Passage adventure competition are
on in your area. For more information on the
shows and a complete list of broadcast dates
and times visit xterraplanet.com/television.
CALENDAR
For listing in our print calendar, e-mail your information 06/24- San Diego, CA—San Diego International Triathlon. B, 26.2mi R.
to rebecca@triathlete mag.com or fax it to (760) 634-4110. Koz Enterprises. 1K S, 30K B, 10K R; .5K S, 20K B, 6K R. 08/25- Santa Barbara, CA—Santa Barbara Long Course
Entries submitted before March 31 have been includ- #07/07- June Lake, CA—June Lake Triathlon. 1.5K S, 41K B, Triathlon. 1mi S, 34mi B, 10mi R.
ed in the June issue. All entries that were submitted after 10K R; .25mi S, 8.2mi B, 2mi R. 08/26- Santa Barbara, CA—Santa BarbaraCo-Ed Sprint
that date will be in the July issue. 07/14- Magic Reservoir, ID—East vs West Triathlon Chal- Triathlon. 500yd S, 6mi B, 2mi R.
Please note that most XTERRA global tour events lenge. PB-Performance. 800m S, 13mi, 5K R; 1600m S, 08/26- Santa Barbara, CA—Santa Barbara Women-Only
consist of approximately a 1.5K swim, 30K mountain 26mi B, 10K R. Sprint Triathlon. 500yd S, 6mi B, 2mi R.
bike and 10K trail run. 07/22- Boulder, CO—Boulder Peak Triathlon. 5430 Sports. 08/26- San Diego, CA—Imperial Beach Triathlon. Koz
1.5K S, 42K B, 10K R. Enterprises. .25mi S, 9mi B, 3mi R; 1mi R, 9mi B, 3mi R.
MOUNTAIN PACIFIC 07/29- San Diego, CA—Solana Beach Triathlon. Koz Enter- 08/26- Steamboat Springs, CO—Steamboat Springs
06/02- Idaho Falls, ID—Dual at Kelly Canyon. PB-Perfor- prises. .25mi S, 9mi B, 3mi R; 1mi R, 9mi B, 3mi R. Triathlon. 5430 Sports. .75mi S, 20mi B, 4mi R.
mance. 16mi B, 10K R. #08/05- San Francisco, CA—Alcatraz Challenge 09/01- Auburn, CA—Lake of the Pines Triathlon. Three
06/03- San Francisco, CA—Escape from Alcatraz Aquathlon & Swim. 1.5mi S, 7mi R. sprint-level races.
Triathlon. Tri-California. 1.5mi S, 18mi B, 8mi R. #08/11-Emmett, ID—Emmett’s Most Excellent Triathlon and 09/08- Idaho Falls, ID—Blacktail Triathlon. PB-Perfor-
06/10- Morgan Hill, CA—California Man Triathlon Long Sprint Triathlon. 1.5K S, 40K B, 10K R; .5K S, 20K B, 5K R. mance. 800m S, 13mi, 5K R; 1600m S, 26mi B, 10K R.
Course. Firstwave Events. 1.2mi S, 56mi B, 13.1mi R. 08/11- Boulder, CO—Boulder Kids Triathlon. 5430 Sports. 09/08-9- Pacific Grove, CA—Triathlon at Pacific
06/16- Boulder, CO—Boulder Kids Triathlon. 5430 Sports. Distances vary by age. Grove. Tri-California. 1.5K S, 40K B, 10K R; .25mi S,
Distances vary by age. 08/11- Telluride, CO—TelluTri Mountain High Challenge. 12.4mi B, 2mi R.
06/17- Boulder, CO—5430 Sprint Triathlon. 5430 Sports. .75mi S, 43mi B, 5mi R. 09/09- Glenwood Springs, CO—23rd Annual Tri-Glen-
.5mi S, 17mi B, 3.1mi R. 08/12- Folsom, CA—Folsom International Triathlon. First- wood Triathlon. 825m S, 15mi B, 5mi R.
06/23- San Jose, CA—San Jose Mt. Bike Sprint Triathlon. wave Events. 1.5K S, 40K B, 10K R. 09/09- Santa Cruz, CA—Big Kahuna Triathlon Long
Firstwave Events. 500yd S, 10mi Mt.B, 3.1mi R. 08/12- Boulder, CO—5430 Long Course Triathlon. 5430 Course. Firstwave Events. 1.2mi S, 56mi B, 13.1mi R.
06/24- San Jose, CA—San Jose International Triathlon. Sports. 1.2mi S, 56mi B, 13.1mi R. 09/23- Tempe, AZ—Timex Triathlon. Red Rock
1.25K S, 40K B, 10K R. 08/12- Honolulu, HI—Ironman Revisited. 2.4mi S, 112mi Company, Inc. 1500m S, 24mi B, 10K R; 750m S,
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EXERCISE PROGRAMS Scott Tinley Adventure Races. Tri- Lakes Triathlon. Team Magic.600yd S,
California. bike hill climbs, road and 16.2mi B, 3mi R.
off-road triathlons. 09/23- Miami, FL—Escape to Miami
Tight hamstrings got you
09/30- San Diego, CA—Mission Bay Triathlon. PR Racing, Inc. 1.1K S, 40K B,
down? Let Dave Scott– Triathlon. Koz Enterprises. 500m S, 10K R.
designed exercise 15K B, 5K R.
programs help promote 10/28- San Diego, CA—San Diego NORTH ATLANTIC
Triathlon Challenge. 1.2mi S, 56mi B, 06/02- Pawling, NY—Annual Pawling
your overall strength and 13.1mi R. Triathlon. New York Triathlon. .3mi S,
conditioning. 10/28- Tempe, AZ—Soma Half 13mi B, 3mi R.
Ironman. Red Rock Company, Inc. 06/02-03- Bristol, NH—The Mooseman
1.2mi S, 56mi B, 13.1mi R. Triathlon Festival. 1.2mi S, 56mi B,
11/09-11- San Francisco, CA—Treasure 13.1mi R; 1mi S, 25mi B, 6mi R.
Island Triathlon. Tri-California. 1.5K S, 06/03- New Hyde Park, NY—New Hyde
w w w. d a v e s c o t t i n c . c o m 40K B, 10K R; .5K S, 20K B, 5K R. Park Duathlon. New York Triathlon. 5mi R,
303-786-7184 15mi B, 2mi R.
SOUTH ATLANTIC 06/10- Keuka Park, NY—Keuka Lake
06/09- Pelham, AL—Buster Britton Triathlon. Score This!!!, Inc. 1.5K S, 40K
Triathlon. Team Magic. 400yd S, 12.6mi B, B, 10K R; .75K S, 22K B, 5K R; 5K R, 22K
DIGITAL
EDITION
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B, 5K R. Griskus Sprint Triathlon. .5mi S, 10.5mi
06/10- Madison, NH—King Pine B, 3.1mi R. magazine
Triathlon. 600yd S, 12.5mi B, 3.1mi R 07/15- Salisbury, VT—Vermont Sun
and kid’s race. Triathlon. 600yd S, 14mi B, 3.1mi R.
06/10- Harriman State Park, NY—22nd 07/22- Town of Ulster, NY—11th Annu-
• Environmental friendly: No trees are cut and
Annual NY Tri/Biathlon Series #1. New al Hudson Valley Tri/Biathlon. New York no fuel is wasted to deliver this edition
York Triathlon. .5mi S, 16mi B, 3mi R; Triathlon. .3mi S, 16mi B, 3mi R; 1mi R,
3mi R, 16mi B, 3mi R. 16mi B, 3mi R.
06/16- Middlebury, CT—Pat Griskus #08/05- Trumansburg, NY—Cayuga
Olympic Triathlon. 1mi S, 25mi B, 6.2mi R. Lake Triathlon. 1.5K S, 40K B, 10K R;
06/17- Port Washington, NY—11th
Annual Long Island Gold Coast
750m S, 14mi B, 5K R; 200m S, 9mi B,
1.5mi R (youth only).
PREVIEW OUR SAMPLE
Tri/Duathlon. New York Triathlon. .5mi S, 08/11- Grand Island, NY—Summer Siz-
12mi B, 3.1mi R; 3.1mi R, 12mi B, 3.1mi R.
06/17- Salisbury, VT—Vermont Sun
zler. Score This!!!, Inc. 400m S, 17K B,
4.4K R; 4.4K R, 17K B, 4.4K R.
DIGITAL EDITION
Triathlon. 600yd S, 14mi B, 3.1mi R. 08/12- Salisbury, VT—Lake Dunmore
07/01- Buffalo, NY—A Tri in the Buff.
Score This!!!, Inc. 1.5K S, 40K B, 10K R;
750m S, 20K B, 5K R; 5K R, 20K B, 5K R;
200m S, 10K B, 2K R.
Triathlon. .9mi S, 28mi B, 6.2mi R.
08/12- Central Park, NY—20th Annual
Central Park Triathlon. New York Triathlon.
.25mi S, 12mi B, 3mi R.
TODAY
07/11- Middlebury, CT—21st Annual Pat 08/19- Harriman State Park, NY—22nd
triathlete-digital.com
CALENDAR
,QMXU\RI WKH0RQWK
3/$17$5)$6&,,7,6
:KDWLVLW" Annual NY Tri/Biathlon Series #2. New York Triathlon. .5mi S, plines Racing. TBA.
:]b[bebmZmbg`bgcnkr_êmbgma^[hmmhfh_ 16mi B, 3mi R; 3mi R, 16mi B, 3mi R. 08/05- Clarkston, MI—Craig Greenfield Memorial Tri. 3
ma^_hhm%fZbgerbgma^Zk\a' 08/18-19- Gilford, NH—The Timberman Triathlon Festival. Disciplines Racing. 800m S, 16mi B, 5K R.
1.2mi S, 56mi B, 13.1mi R; .3mi S, 15mi B, 3mi R. 08/11- Fort Custer State Park, MI—X-tri Battle Creek.
09/02- Lake George, NY—Lake George Triathlon. 1.5K S, 40K 3 Disciplines Racing. 1000m S, TBA mt. B, 4mi R; 2mi R,
B, 10K R. adktri.org/lakegeorgetri.html. TBA mt. B, 4mi R.
09/09- Salisbury, VT—Half Vermont Journey. 1.2mi S, 56mi 08/11-12- Mentor, OH—Greater Cleveland Triathlon.
B, 13.1mi R. 1.2mi S, 56mi B, 13.1mi R; 1.2mi S, 56mi B; .75mi S,
09/09- Barker, NY—Danforth Fall Frolic. Score This!!!, Inc. 23mi B, 6.2mi R; .5mi S, 12mi B, 3.1mi R.
400m S, 20K B, 5K R; 1.6K R, 20K B, 5K R. 08/12- Lansing, MI—Lansing Legislator Tri. 3 Disci-
#09/09- Lake Lure, NC—Hickory Nut Gorge Triathlon. Race plines Racing. 1.2mi S, 56mi B, 13.1mi R; duathlon TBA.
Day Events. 400m S, 25K B, 5K R. 08/18- Sanford, MI—Sanford & Sun Triathlon. 3 Disci-
09/29- Darien, CT—Itpman Triathlon. New York Triathlon. plines Racing. 1000m S, 30K B, 5mi R; 500m S, 20K B,
1.5K S, 25K B, 10K R. 5K R.
09/23- Canandaigua, NY—Finger Lakes Triathlon. Score 08/19- Petoskey, MI—Petoskey Tri. Du. Sprint. 3 Disci-
This!!!, Inc. 1.5K S, 40K B, 10K R; 750m S, 21K B, 5K R. plines Racing. 1000m S, 30K B, 5mi R; 2mi R, 30K B,
5mi R.
NORTH CENTRAL 08/26- Ludington, MI—Ludington Tri, Du, Sprint. 3 Dis-
:KDWFDXVHVLW" 06/02- Stony Creek, MI—X-tri Shelby Township. 3 Disciplines ciplines Racing. 1000m S, 40K B, 10K R; 500m S, 20K B,
Racing. 1000m S, TBA mt. B, 5K R; 2mi R, TBA mt. B, 5K R. 5K R; 5K R, 20K B, 5K R.
Ma^ ihlm^kbhk mb[bZebl bl Z fnl\e^ bg ma^ 06/03- Kalamazoo, MI—Seahorse Challenge Tri, Du, Sprint. 09/01- Kalamazoo, MI—Prairie View Tri. Du Sprint. 3
ehp^ke^`maZmZmmZ\a^lbgma^Zk\a':ehg` 3 Disciplines Racing. 1.5K S, 40k B, 10K R; 500m S, 20K B, 5K Disciplines Racing. 1000m S, 40K B, 10K R; 500m S,
pbmama^lhe^nlZg]\Ze_%mablblpa^k^rhn R; 5K R, 20K B, 5K R. 20K B, 5K R; 5K R, 20K B, 5K R.
`^mmaîhp^kmhinlah__pabe^knggbg` 06/09- Neoga, IL—Wolf Creek Sprint Tri. Mattoon Beach Tri. 09/01- Boyne Mtn., MI—Boyne Mtn. Triathlon. 3 Disci-
Zg] mh inee makhnà pabe^ \r\ebg`' Pbma .25mi S, 10mi B, 3mi R. plines Racing. TBA.
ho^k&nl^% rhn ehl^ fnl\neZk êZlmb\bmr 06/10- Sylvania, OH—Racing for Recovery Half & Sprint. 3 Dis- 09/02- Boyne, MI—Xtri Championship. 3 Disciplines
bg mabl Zk^Z' Pa^g ma^ ihlm^kbhk mb[bZebl ciplines Racing. 1.2mi S, 56mi B, 13.1mi R; 500m S, 14mi Racing. 1000m S, TBA mt. B, 4mi R; 2mi R, TBA mt. B,
[^\hf^l\akhgb\Zeermbàm%bmineelhgma^ B, 5K R. 4mi R.
bgl^kmbhgihbgmbgma^[hmmhfh_rhnk_hhm 06/16- Hadley Township, MI—Big Fish Tri, Du, Sprint. 3 Dis- 09/08- Novi, MI—Novi Sprint Triathlon. 3 Disciplines
a^g\^ma^lrfimhf3hdYflYj^Yk[aalak' ciplines Racing. 1.5K S, 40K B, 10K R; 500m S, 20K B, 5K R; Racing. 800m S, 15mi B, 5K R.
5K R, 20K B, 5K R. 09/15- Neoga, IL—Great Illini Challenge Full Iron Dis-
06/16- Davenport, IA—Quad Cities Triathlon. 600yd S, 15mi tance and Half Iron Distance. Mattoon Beach Tri. 2.4mi S,
B, 3.1mi R. 112mi B, 26.2mi R; 1.2mi S, 56mi B, 13.1mi R.
#06/16- Hopkins, MI—Johan’s TriFest. 1.5K S, 40K B, 10K R. 09/16- Shelby Township, MI—Stony Creek Championship.
06/17- Elkhart, IN—Get it Goin Tri/Du. 3 Disciplines Racing. 3 Disciplines Racing. 1.5K S, 40K B, 10K R; 500m S, 20K
1000m S, 30K B, 4mi R; 2mi R, 30K B, 4mi R. B, 5K R; 5K R, 20K B, 5K R.
06/24- Detroit, MI—MotorCity Triathlon. 3 Disciplines Racing. 09/23- Holly, MI—Autumn Colors Triathlon, duathlon. 3
1.5K S, 23mi B, 10K R; 500m S, 20K B, 5K R. Disciplines Racing. 1000m S, 30K B, 5mi R; 2mi R, 30K
06/30- Lake Shore Park, MI—Novi X-tri. 3 Disciplines Rac- B, 5mi R.
+RZGR,WUHDWLW" ing. 1000m S, TBA mt. B, 4mi R; 2mi R, TBA mt. B, 4mi R. 10/13- Neoga, IL—Eagle Creek Long Course Duathlon.
Bg hk]^k mh Zeehp ma^ bgl^kmbhg ihbgm h_ 07/08- Grand Haven, MI—Grand Haven Half Tri, Du, Sprint. Mattoon Beach Tri. 5mi R, 40mi B, 5mi R.
ma^fnl\e^mhkêZq%rhng^^]mhk^lmhk^ 3 Disciplines Racing. 1.5K S, 40K B, 10K R; 500m S, 20K B, 5K
êZlmb\bmrmhmaêhp^ke^`fnl\e^l';rnl& R; 5K R, 20K B, 5K R. SOUTH CENTRAL
bg`ma^Mkb``^kIhbgm?hhm[Zee^kk^`neZker 07/09- Neoga, IL—Mattoon Beach Triathlons. Mattoon Beach 06/09- Shelbyville, KY—Shelbyville Triathlon and
hg ma^ ehp^k e^`(lhe^nl Zk^Z% rhn \Zg Tri. .25mi S, 12mi B, 3.1mi R; .5mi S, 24mi B, 6.2mi R. Duathlon. Head First Performance. .5mi S, 16mi B, 5K R;
mk^Zmma^\Znl^h_ma^bgcnkr%ikô^gm_n& 07/14- Holly recreation, MI—Holly Xtri. 3 Disciplines Racing. 5K R, 16mi B, 5K R.
mnk^ bgcnkb^l% \hkk^\m [bhf^\aZgb\l% Zg] 1000m S, TBA mt. B, 4mi R; 2mi R, TBA mt. B, 4mi R. 06/10- Sugarland, TX—Texas Triathlon. Out-loud. 600yd
d^îma^_hhmhgma^`khng]_hkmaê^Zlm #07/14- Danville, IA—Lake Geode Challenge. 1.5K S, 40K B, S, 12mi B, 3mi R.
Zfhngmh_mbf^' 10K R. 06/23- McMinnville, TN—McMinnville City Triathlon. Team
07/15- Interlochen, MI—Interlochen Music Fest Tri, Du, Sprint. Magic. 350m S, 15.5mi B, 3mi R.
3 Disciplines Racing. 1.5K S, 40K B, 10K R; 500m S, 20K B, 5K #07/01- Vonore, TN—Tellico Sprint. TN USAT Sprint Cham-
R; 5K R, 20K B, 5K R. pionship. Race Day Events. 800m S, 17mi B, 4mi R.
07/22- Milford, MI—YMCA Happy Trails Triathhlon. 3 Disci- 07/15- Chattanooga, TN—Chattanooga Waterfront
plines Racing. .6mi S, 16mi B, 5K R. Triathlon. Team Magic. 1.5K S, 40K B, 10K R.
07/28- Iona State Park, MI—Ionia Xtri. 3 Disciplines Racing. 07/15- Carrollton, KY—14th Annual Gen. Butler Off-road
1000m S, TBA mt. B, 4mi R; 2mi R, TBA mt. B, 4mi R. Triathlon. .4mi S, 3mi R, 10mi B.
07/29- Mackinaw City, MI—Mackinaw Multi-Sport Mix. 3 #07/28- Cleveland, TN—TrYMCA Double Dip Sprint Triathlon.
Disciplines Racing. 800m S, 30K B, 5K R; 1.5mi R, 30K B, 5K R. Race Day Events. 200m S, 200m S, 10mi B, 2.5mi R.
08/04- Neoga, IL—Mattoonman 1/3 Iron Distance. Mattoon 07/28- Lebanon, TN—Cedars of Lebanon Triathlon. Team
Beach Tri. .8mi S, 38mi B, 8.6mi R. Magic. 300yd S, 16.5mi B, 3mi R.
Oblbmooo&lhl`]jYhq&[ge _hkfhk^^]& 08/04- Gaylord, MI—27th Mark Mellon Triathlon. 3 Disci- #08/11- Guntersville, AL—Mountain Lakes Triathon. Team
n\ZmbhgZg]mhhk]^krhnkMkb``^kIhbgm
ikh]n\ml'
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water, carbo gels, or your own special concoctions. Our unique
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Nathan Performance Gear is available at specialty running shops &

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Congratulations to all the Philadelphia Insurance Triathlon in Fairmount Park™ participants! And thanks to
volunteers and sponsors: Philadelphia Insurance Companies, Cadence Performance Cycling Centers, Nathan
Performance Gear™, Sorbothane® Performance Insoles, Triathlete Magazine, Penguin Sport-Wash®, United
Health Care, Endless Pools™, The Philadelphia Inquirer, Wissahickon Mountain Spring Water, REI, Zoot Sports,
Gatorade Endurance Formula, GU Energy Gel, and Excel Physical Therapy.
CALENDAR
Magic. 600yd S, 16.2mi B, 3mi R. #10/14- Lenoir City, TN—Atomic Duathlon. Race Day
#08/11- Alcoa, TN—Springbrook Sprint Triathlon. Race Day Events. 5K R, 35K B, 5K R.
Events. 300m S, 10mi B, 2.5mi R. 10/28- Montgomery, TX—Iron Star Triathlon. Out-loud.
#08/18- Pikeville, TN—Fall Creek Falls Triathlon. Race Day 1.2mi S, 59mi B, 13.1mi R.
Events. 1.5K S, 40K B, 10K R.
09/08- Hendersonville, TN—Old Hickory Lake Triathlon. Team REMINDER: If a race’s contact information is not list-
Magic. 400yd S, 1.5mi R, 13mi B, 1.5mi R. ed with the event in the preceding section, refer to the
#09/16- Nashville, TN—Music City Triathlon. Team Magic. Multi-Event Contacts listings below. There, you will find
1.5K S, 40K B, 10K R. a list of race organizers who put on either multiple
09/22- Lake Barkly, KY—Lake Barkly Full and Half Iron Distance races or series events.
Triathlon. Head First Performance. 2.4mi S, 112mi B, 26.2mi
R; 1.2mi S, 56mi B, 13.1mi R. For more events and online race registration,
#09/23- Vonore, TN—Atomic Man Half Iron Triathlon. Race please be sure to check out triathletemag.com and
Day Events. 1.2mi S, 56mi B, 13.1mi R. active.com. Both sites offer up-to-date racing and train-
09/29-30- Austin, TX—The Longhorn Triathlon Festival. 1.2mi ing information, as well as the most recent news and
S, 56mi B, 13.1mi R; .5mi S, 15mi B, 3.1mi R. coverage of triathlon’s most popular events. To list your
10/07- Houston, TX—Du the Bear Duathlon. Out-loud. 2mi R, event in our online calendar, please go to
12mi B, 2mi R. triathletemag.com.
SAN LUIS OBISPO, CA
M A G A Z I N E
CALENDAR
Blvd., Sylvania, OH 43560; 419.829.2398, jdjp@sev.org. Great Smokey Mountains Triathlon Club: www.gsmtc.com;
MULTI-EVENT CONTACTS Emerald Coast Events Commission: 850.784.9542; tri2000@dnet.net.
www.emeraldcoasstevents.com; jlynch@knology.net. Greater Knoxville Triathlon Club: Kevin Mahan, 205 Cross
3 Discliplines Racing: www.3disciplines.com; 866.820.6036 EndorFUN Sports: 603.293.8353, 512.535.5224; Creek Private Ln., Lenoir City, TN 37771, 865.675.BIKE
5430 Sports: Barry Siff, 1507 North St., Boulder, CO, bar- www.endorfunsports.com, keith@timbermantri.com. (2453) (p), 865.988.9250 (f), www.knoxtri.org; kevinma-
ry@5430sports.com, www.5430sports.com; 303.442.0041. Envirosports: P.O. Box 1040, Stinson Beach, CA 94970, han@char tertn.net.
AA Sports: 503.644.6822; www.racecenter.com; events@ 415.868.1829 (p), 415.868.2611 (f), info@envirosports. Green Brook Racing LLC: Joe Patanella, P.O. Box 825, Green
racecenter.com. com, www.envirosports.com. Brook, NJ 08812-825, 732.841.2558; greenbrookracing@
Blue Sky Sports, LLC: 678.237.0308; director@ Event Power: 22 Jagger Ln., Southampton, NY 11968; aol.com, www.greenbrookracing.com.
tribluesky.com; www.tribluesky.com. 631.283.7400; eventpower@aol.com; www.swimpower. com. HFP Racing: P.O. Box 375, Thornville, OH 43076; shan-
Bradventures LLC. Producer of Auburn International Triathlon. Exclusive Sports Marketing & Nestle Sprintkids Series: non@hfpracing.com, 740.743.2418; scott@ hfpracing.com,
www.auburntriathlon.com; 530-888-9911; info@brad- 1060 Holland Dr., Ste. 3-L, Boca Raton, FL 33487; 440. 350.1708; www.hfpracing.com
ventures.com. 561.241.3801; 888.ESMSPORTS (376-7767);tjcesarz@ Ironhead Race Productions: Jack Weiss, P.O. Box 1113,
By the Beach Productions: 5153 Soquel Dr., Soquel, CA, exclusivesports. com; www.fam ilyfitnessweekend.com. Euless, TX 76039-1113; 817.355.1279; ironjack@iron-
831.465.6517; www.bythebeachproductions.com; info@ Fat Rabbit Racing: Craig Thompson, 614.424.7990, headrp.com; www.ironheadrp.com.
bythebeachproductions.com. 614.306.1996; craigthompson@fatrabbitracing.com; HMA Promotions: 216.752.5151; www.hmapromotions.net
Capri Events: 773.404.2372; www.caprievents. com. www.fatrabbitracing.com. Ironman North America: 4999 Pearl East Circle Suite 301,
CFT Sommer Sports: 838 W. DeSoto St., P.O. Box 121236, FIRM Racing: 66 Bruce Rd., Marlboro, MA 01732; P: (508) Boulder, CO, 80301; 518.523.2665; 518.523.7542;
Clermont, FL 34712; 352.394.1320 (p); 352.394.1702 (f); 485-5855, F: (508) 229-8394; bill@firm-racing.com, imanusa@capital. net.
info@triflorida.com; http://greatfloridian.com. www.firm-racing.com. J&A Productions: www.japroductions.com; info@japro-
CGI Racing: 856-308-7522; www.cgiracing.com. Firstwave Events: P.O. Box 321269, Los Gatos, CA 95032; duc tions.com.
Cutting Edge Events: 217.347.3739; www.cu tingedge P: 408.356.0518; F: 408.356.0534; www.firstwave- JMS Racing Services: P.O. Box 582, Marion, IN 52302,
events.net, beccakoester@yahoo.com, www.sign meup.com. events.com.. 319.373.0741; www.pigmantri.com/ jmsracing.html; jim@
Danskin Women’s Triathlon Series: 800.452.9526, www.dan- Georgia Multisport Productions: Jim Rainey, 4180 Liberty pigmantri.com; john@pig mantri.com.
skin.com, triathlon@ danskin.com. Trace, Marietta, GA 30066; 770.926.6993, 770. 928. 9292 KOZ Enterprises: San Diego Triathlon Series. P.O. Box
Elite Endeavors: Jim & Joyce Donaldson, 8963 Stoneybrook (F); jim@gamultisports.com, www.gamultisports.com. 421052, San Diego, CA 92142; 858.268.1250;
$5.00*
PER ISSUE
SWEEPSTAKES RULES
*Additional postage
may apply 1. No purchase necessary. To enter without ordering, send an index card to: Triathlete
Ironman Canada Sweepstakes, 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024,
BACK ISSUES
with your name address and phone number.

2. This sweepstakes is sponsored by Triathlete, 328 Encinitas Blvd., Suite 100,
Encinitas, CA 92024.
3. All entries must be received by June 30th, 2007. Triathlete is not responsible for lost,
late, misdirected damaged, illegible or postage-due mail.
4. Prize winners will be selected no later than July 15th, 2007 from among all the
entries received. Winner selection will take place under the supervision of Triathlete,
whose decisions are final. Each entrant consents to the transfer of all information
contained in the completed entry form to other companies.
5. The odds of winning are determined by the total number of eligible entries received.
Taxes, where applicable, are the sole reasonability of the winner.
6. Potential winners will be notified by mail, telephone or e-mail. Potential winners must
follow the directions contained in any correspondence and return all forms correctly
completed within 7 days of the date on the correspondence. Non-compliance will result
in disqualification and the naming of an alternate winner.
7. All entrants will be eligible to win a 3-night stay at The Penticton Lakeside
Resort, airfare to Canada and entry in the Subaru Ironman Canada race taking
place August 26th, 2007. There is no cash exchange for this prize.
8. Employees of Ironman North America and Triathlete or anyone affiliated are not
eligible. Sweepstakes subject to all federal, state and local tax laws and void where
prohibited by law.
9. For the name of the winner, send a self-addressed, stamped envelope and letter of
Order Online at request to: Triathlete Ironman Canada Sweepstakes, 328 Encinitas Blvd., Suite 100,
trimagstore.com *international shipping additional
Encinitas, CA 92024.
CALENDAR
www.kozenter prises.com; info@ kozenterprises.com. Performance.com. Team Unlimited: XTERRA Series; 877.751.8880; www.xter-
Lake Geneva Extreme Sports: P.O. Box 1134, Lake Geneva, PCH Sports: www.pchsports.com; 2079 Cambridge Ave., raplanet.com; info@xterraplanet.com.
WI 53147, www.lakegenevasports.com; lgsports@lake Cardiff by the Sea, CA 92007; 760.944.7261. Time Out! Productions: Rich Havens, P.O. Box 543, Forest-
genevasports.com; 262.275.3577. Piranha Sports, LLC/ Greater Atlantic Multisport dale, MA 02644; 508.477.6311 (p); 508.477.6334 (f); time-
Lakeshore Athletic Services: 847.673.4100, Series/Greater Atlantic Club Challenge/Escape from School out@ capecod.net; www.timeoutproductions.com.
lakeshoreinfo@aol.com. Youth Triahtlon Series: Neil Semmel, P.O. Box 150, Kirk-
TriAthlantic Association: 410.593.9662; www.triath.com.
MESP, Inc. Racing Series: 29395 Agoura Rd., Ste. 102, wood, DE 19708; nsemmel@piranha-sports.com;
Triathlon Canada: 1185 Eglington Ave., East Suite 704,
Agoura Hills, CA 91301; 818.707.8867 (p); 818.707.8868 www.piranha-sports.com.
(f); www. mesp.com. PR Racing, Inc., P.O. Box 56-1081, Miami, FL, 33256; Toronto, Ontario M3C 3C6; www.triathloncanada.com;
Mountain Man Events: P.O. Box 255, Flagstaff, AZ 86002; 305.278.8668. trimiami.com, trimiami@gmail.com. 416.426. 7430
www.mountainmanevents.com; admin@ mountainman- Premier Event Management: P.O. Box 8764, Metairie, La. Tri-California Events, Inc. Terry Davis, 1284 Adobe Ln.,
events.com. 70011. 504.454.6561. www.pem-usa.com. Pacific Grove, CA 93950; 831.373.0678,
New York Triathlon: P.O. Box 50, Saugerties, NY 12477- Race Day Events: P.O. Box 31333, Knoxville, TN 37930; www.tricalifornia.com.
0050; 845.247.0271; www.nytc.org. 865.250.5948; www.racedayevents.net; Kevin@race- Tuxedo Brothers Event Management: Don Carr,
North Coast Multisports, Inc: P.O. Box 2512, Stow, Ohio dayevents.net 317.733.3300; tuxbro@indy.rr.com; www.tuxbro.com.
44224; 216-272-0064; mrzymek@aol.com. Score This!!!, Inc.: 15 Ranch Trail Ct., Orchard Park, NY UltraFit/USA: P.O. Box 06358, Columbus OH 43206,
On Your Mark Events: 209.795.7832; info@onyour- 14127; 716.662.9379; www.score-this.com; 614.481.9077, www.ultrafit-usa.com.
markevents.com;www.onyourmark events.com. info@score-this.com. Updog Sports LLC. www.updogsports.com,
Pacific Sports, LLC: 1500 S. Sunkist St., Ste. E, Anaheim, Set-Up, Inc.: P.O. Box 15144, Wilmington, NC 28408;
info@updogsports.com.
CA 92806; 714.978.1528 (p); 714.978.1505 (f); 910.458.0299; set-upinc.com; billscott@set-upinc. com.
Vermont Sun Sport & Fitness: 812 Exchange St., Middlebury,
www.pacificsportsllc.com. Shelburne Athletic Club: 802.985.2229; www.shel-
Palmetto Race & Event Production: P.O. Box 1634, Bluffton, burneathletic.com. VT 05753; 802.388.6888; www.vermontsun.com/ triathlon.
SC 29910; 843.815.5267 (p); 843.785.2734 (f); andy5267@ TBF Racing: Bill Driskell, 5209 Blaze Ct., Rocklin, CA 95677; html, vtsun@together.net.
aol.com; www.palmettorace.com. 916.202.3006; bill@totalbodyfitness.com; tbfracing.com. YellowJacket Racing: 6 Regent St., Rochester, NY 14607;
Personal Best Performance, Michael Hays, 808 Saturn Ave., Team Magic, Inc.: Therese Bynum, Faye Yates; 205.595.8633; 585.244.5181; www.yellowjacketracing.com, yellowjack-
Idaho Falls, ID, 83402-2658. 208.521.2243; Michael@PB- www.team-magic.com; races@ team-magic.com. etracing@hotmail.com. ▲
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TINLEY TALKS
the mounting ten- stuff.” But those were simply my own pro-
sion as race day jections onto a screen only he could view.
nears, the smell of Sometimes you have to be told quite
massage oil mixing frankly, “The party is over.”
with mai-tai mix. For many who preach the gospel of
The varied motives longevity through exercise, this may seem
to compete are as blasphemous. But research has shown the
eclectic as the individ- fountain of youth is tending more toward 30
uals behind them. But minutes each day than 30 hours each week.
the universal is this: The idea of aging and mileage reduc-
something we identi- tion is well-accepted. Few people are
fy as valuable, mem- looking to build a base in their 40s in
orable and worthy of order to hit their peak at 55. And the con-
our investment is jus- cept of balance and common sense are
tifiably repetitive. If well . . . common sense.
you’re having a won- But applying these terms when the stakes
derful time at a party, are high is altogether different. I don’t think
why get up and leave? competing in more than one ultra-distance
Of the two that event per year is particularly healthy, even
received their sun- under the best of circumstances. But then
burn, their finisher’s again, driving the freeways has become
medal and were at rather high risk.
work on Monday In one period during the mid-’90s I
Publication Mail Agreement #40683563: Return Undeliverable Canadian Addresses to Triathlete Magazine, 328 Encinitas Blvd Suite 100, Encinitas, CA 92024
How much are you morning, one I can’t

remember. Shame.
raced seven Ironman- or near-Ironman-
distance events in a 13-month period. I
willing to pay? The other was Mike

Plant, an endurance-
was never the same person after that, and
it took nearly 10 years of gradual de-train-
sport journalist ing to reduce the effects of that baker’s
“Only pain is intellectual . . . interest- between 1970 and dozen of excess.
1995. Plant, a keen There were benefits, of course, champi-
ing. This is the treason of the artist.” and observant writer, onships and titles that enabled me to ride
had covered triathlons out those 10 years of declining perform-
–Ursala Le Guin since their Fiesta ances with some degree of comfort. But I
Island inception. He’d can never say if it was a fair trade.
By Scott Tinley been to Kona numer- It’s been said before—we make decisions
ous times before at the time based on what we know, what
jumping into the fray. we feel and what we desire. The best that we
He knew what to can do is to try to utilize a bit of all three. I
f the hundreds of people I’ve expect, trained intelligently and ran a safe sometimes wish I would’ve listened to the
O known who’ve competed in the

Hawaiian Ironman, only two
have done it just once. Exactly one time.
and sane 11-hour-ish race. He came home
and hung his bike from the garage rafters.
That was fine, thank you very much. Check
many who advised against the excess. I wish
I would’ve reacted more objectively to the
feel of the deep ache in my bones. But I was
Everyone else, for whatever reason, please, no dessert or coffee. acting on desire and passion, the things that
opted for more. Some were satisfied at It must’ve been the early ’90s. I don’t drive men and women to create things of
two, others five. And a few are now at recall Mike having to scour the globe in lasting value, regardless of the costs.
15, 20 and counting. search of a qualifying slot. But what struck Yes, knowledge and self-perception are
It seems easier to relate to the people me were his insight and his resolve—what good things. And clear rationale will build
who wanted more. Maybe it’s our nature he’d been looking for, he’d found in one nations, sustain economies, objectify the
to want to repeat a pleasurable experience, long day. No more, no less. Any further fuzzies. But displacing caution with devil-
assuming that you feel 10, 12 or more hours amount of digging might unearth things of may-care drive will create artful legacies
of pain under the hot sun can be consid- value, but not to him. that stand the test of time, even when they
ered such. Maybe we feel that we can always At the time when Plant had told me that begin to lean.
improve—just a few more miles on the bike, he was through, I thought it partly self- Mike Plant has cartilage left. I have my
an improved swim stroke, comfortable run- actualized and partly nuts. “Dude,” I said, memories and my aspirin.
ning shoes. Less pain, more gain. Or maybe “you’re already qualified for next year. You I wouldn’t change a thing.
it’s the ceremony of it all—the friends, can go faster, party harder, maybe get free ST
Triathlete (ISSN08983410) is published monthly by Triathlon Group North America LLC, 328 Encinitas Blvd., Encinitas, CA 92024; (760) 634-
4100. Subscription rates: U.S., one year (12 issues) $29.95 (12 issues); two years (24 issues) $49.95. Canada $51.95 per year; all other countries
$61.95 per year, U.S. currency only. Periodicals postage paid at Encinitas, CA, and additional mailing offices. Single copy price $3.99. Triathlete is
copyright 2003 by Triathlon Group North America, LLC. All rights reserved. Postmaster: Send address changes to
Triathlete, P.O. Box 469055, Escondido, CA 92046-9513. Ride-along enclosed in all book region 2 copies.
Tri0307_TYRSport 1/16/07 8:47 AM Page 1
Becky Lavelle
2006 Escape from Alcatraz Champion
USA Triathlon National Team Member
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8-WEEK PLAN FOR ULTIMATE FITNESS TRI

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