Triathlete200707 DL

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TOP 3 EXERCISES FOR STRENGTH & POWER
N ° 279/JULY 2007 WORLD’S LARGEST TRIATHLON MAGAZINE
0 07
2 RRA
IS
ADVENTURGE
RADECAIND?
X T I
E
N
EI N G I S S U E
T R A
PLUS:
TRAIL-RATED: TOP OFF-
ROAD RUNNING SHOES
5 STEPS TO XTERRA
SUCCESS
TIME OFF: HOW MUCH
IS TOO MUCH?
triathletemag.com
BREAK IT DOWN: 5
FREESTYLE ESSENTIALS
TRIATHLETE
CLIMB (AND DESCEND) TOP XTERRA
RCEAU
OLIVIER MERARA
LIKE A MOUNTAIN GOAT ON THE BIKE
AT XT SAIPAN
$4.99 / Canada $6.99
Project3 5/16/07 11:30 AM Page 2
Project3 5/16/07 2:21 PM Page 2
©2007 Giro
WHAT TO WEAR
WHEN EVERY SECOND COUNTS.
ALSO APPROPRIATE WHEN
EVERY 1/1,000 OF A SECOND COUNTS.
It’s pretty unbelievable when you stop and think about it. Assemble 200 top professional road racers or a
bunch of elite triathletes from all over the globe, each with a different physiological makeup and genealogy,
and look at their differences. Some weigh 125 pounds, some weigh 195. Some, like Ironman champ Normann
Stadler, are muscular like sprinters. Others, like ProTour madman Levi Leipheimer, are skinny like climbers.
Some sport dark hair and sideburns, others shave their heads as bald as their legs. Some speak Japanese,
others English. Yet when it’s time to time-trial, their performances are, for all intents and purposes,
damn-near identical. Boggling, isn’t it? Sure, some have a bad day and finish many minutes
behind the field average. But by and large, when you look at the top finishers, there’s often
not much more than a second or two separating their times. So not only does every second
count. But when it comes to pushing against the clock with everything you’ve got, every
nanosecond counts. It’s crazy. Different minds, different bodies, different bicycles, different
pedaling styles, different motivations, different managers, different diets, different
uniforms. But remarkably similar elapsed times. Now, knowing this, don’t you think
these athletes would embrace every possible advantage they could find? You bet
your sweet little bippy they would. So what would you say if we told you that the Giro®
Advantage 2™— the helmet pictured here, based on the famous Giro Revolution —
is the winningest time trial helmet in history? You don’t have to answer that.
Because it was rhetorical. But with a track record like that, is there any wonder why
so many top pro riders, teams and triathletes use the Advantage 2? You don’t have
to answer that one, either. It was rhetorical, too. Now, don’t get the wrong idea. Stats
like these don’t come by accident. Our Giro designers and engineers have been
shaping and reshaping, testing and retesting the Advantage 2, in one iteration
or another, since 1985. They’ve had this remarkable aerodynamic form inside a wind
tunnel so much that it’s not even funny. Refining and refining. Tweaking angles,
massaging curves and adjusting fit to uncover every opportunity to coax out speed
and eliminate drag. And thanks to this kind of tireless dedication and attention to detail,
the Advantage 2 (available this summer) also meets Consumer Product Safety Commission
standards. So not only is it a good idea to use when every 1/1,000 of a second counts. It’s also
a good idea to have up there on your ol’ melon should your superhuman effort to shave those precious
nanoseconds go a little bit pear-shaped and send you into a barricade. Which wouldn’t necessarily mean you
would lose, either. Because you’ve got the Advantage 2. You can recapture those precious nanoseconds
by saddling back up and turning hard against those pedals again. So get on it, Speedy. The clock is ticking.
Normann St
win
54:05:00 4:18:23 2:55:03
8:11:56 NEW RECORD
thanks Normann
machine”
“Norminator
At the end of
the
machine” wai Bike session the “Norminat
ted alone the or
pursuers with arriv
his 7 minutes al of the first
lead.
WORLD CHAMPIONSHIP
21.10.2006 - KAILUA-KONA, HAWAII - TRIATHLON WORLD CHAMPIONSHIP

adler and Kuota Kalibur

together...again!!
Gusmini Comunicazione
www.kuota.it
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CONTENTS
JULY ‘07
No. 279
Cover:
Olivier Marceau
Photo by
Rich Cruse
On the Cover: TRAINING COLUMNS

• TOP 3 EXERCISES FOR STRENGTH LAB RABBIT 124 XTERRA ZONE 154
& POWER 136 by Lance Watson by Trey Garman
• IS ADVENTURE RACING DEAD? 108
• TOP OFF-ROAD RUNNING SHOES 74 LANE LINES 130 BIKE OF THE MONTH 156
by Matt Fitzgerald by Jay Prasuhn
• 5 STEPS TO XTERRA SUCCESS 56
• TIME OFF: HOW MUCH IS TOO MUCH? 142 THE BIG RING 134
• 5 FREESTYLE ESSENTIALS 130 by Jim Rutberg
• CLIMB (AND DESCEND) LIKE A
ON THE RUN 136
MOUNTAIN GOAT 134 by Dave Scott
DEPARTMENTS SPORT NUTRITION 140

by Marni Rakes MS, CISSN
SPEED LAB 142

by Tim Mickleborough, Ph.D.
TECH SUPPORT 144

by Ian Buchanan
FIRST WAVE
“St. Anthony’s” by Robert Murphy 16 DEAR COACH 146
“Wildflower” by John Segesta 18 by Roch Frey & Paul Huddle
STARTING LINES 20 TRAINING FEATURE 150

by Mitch Thrower by Paul Regensburg
EDITOR’S NOTE 22
by T.J. Murphy
MAIL CALL 24
CHECKING IN 31
Tri news; Medically speaking; Second CUTTING EDGE 158
take; Training tip; Reality check; 70.3 by Rebecca Roozen
series; Gear page; Point-counterpoint;
Pro bike; Gatorade athlete; North GEAR BAG 162
America Sports; Club profile; Travel by Jay Prasuhn
talk; Light read
RACE CALENDAR 190
AT THE RACES 171
Ironman Arizona, XTERRA South TINLEY TALKS 208
Africa and more by Scott Tinley
6 J U LY 2 0 0 7 T R I AT H L E T E M A G . C O M
Number of triathlons Cameron Widoff has won since turning pro in1992: 125
Number of triathlons in which Cameron will compete in 2007: 30
Estimated number of days he has ridden in his career using Shimano components: 7,300
Number of Shimano failures in those 7,300 days: 0
Estimated number of kilometers he will ride Dura-Ace in 2007: 26,350
Number of years Dura -Ace components have been in production: 35
Total estimated number of gear shifts Cameron will execute in 2007: 105,400
Number of years Shimano has been using cold forging technology: 42
Number of materials used in 7800 - series Dura-Ace: 25
Number of Dura -Ace cassette combinations: 6
Number of new patents for 7800 - series Dura-Ace: 17
Pro Triathlete
Cameron Widoff
FC- 7800
HOLLOWTECH II
CRANKSET
Technology: Race -Proven
Advanced Hollow Forging
Chainring Technology: Patented
Stiffness: Maxed, Increases
Rider Performance
Strength: Superior
SL- BS78
DURA-ACE 7800 BAR END
EQUIPPED TRI BIKE SHIFT LEVER
Gruppo Rigidity: Magnificent Action: Positive, Crisp
Gruppo Engineering: Methodical/ Design: 10 -Speed Compatible
Works Together Motion: Ergonomic
Gruppo Shifting: Super Smooth
Gruppo Durability: Outstanding
CS - 7800
10 - SPEED
CASSETTE
Cog Materials: Titanium,
Aluminum
Hyperglide: Genius Engineered
Durability: Unrivaled
©2007 Shimano American Corp.

-ELANIE -C1UAID TIME 84%22! 7ORLD #HAMPION ¥ 2ICH #RUSE84%22!
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J279_TOC_Features_ce_km.qxd 5/14/07 1:09 PM Page 14
CONTENTS
FEATURES
THE CAVEMAN’S SEMI-SECRET
XTERRA TIPS 56
TRIATHLON MEETS TINSELTOWN
Twenty years ago Nautica Malibu
96
5 steps to off-road success Triathlon race director Michael

By Conrad Stoltz Epstein started a tiny triathlon in West
L.A. Today, Hollywood A-listers run
the show
By Rebecca Roozen
THE LONELINESS OF THE

OPEN-WATER SWIMMER 80
A relatively unknown, but growing,
sport, long-distance open-water swim-
ming bears a striking resemblance to its
three-sport cousin as it thunders
toward Olympic inclusion in 2008
By Richard Martin
TALES FROM THE XTERRA CRYPT 86
CLIFTOPIA 65 Five top athletes share their worst spills
Why Gary Erickson—triathlete, ultra- By Rebecca Roozen
cyclist and owner of Clif Bar—is glad
he turned down 60 million dollars WILDFLOWER-ED 100
By T.J. Murphy 8000 triathletes make the pilgrimage to
Wildflower’s 25th anniversary
TRAILBLAZERS 74 By T.J. Murphy
Running-shoe and hiking-boot compa-
nies have lashed together some of the OVEREXPOSED 108
best and most resilient shoe designs for Adventure racing struggles with a lack
off-road triathletes of big events & sponsorship money
By T.J. Murphy By Brian Metzler
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FIRST WAVE
1 6 J U LY 2 0 0 7 T R I AT H L E T E M A G . C O M
PRE-RACE RITUAL
By the early-morning light, age-group athletes loosen up in Tampa Bay
before St. Anthony’s Olympic-distance triathlon in St. Petersburg, Fla.
Robert Murphy
For more on St. Anthony’s, please turn to page 171.

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 17
FIRST WAVE
PRE-RACE TENSION
John Segesta/wahoomedia.com
Athletes prepare to charge into Lake San Antonio at

the 25th Wildflower triathlon in California on May 5.
For more on Wildflower, please turn to page 100.
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 19
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STARTING LINES
No.279 • July 2007

Board of Directors Mitch Thrower
Matthew Barger
Russ Crabs
John Duke
Jean Claude Garot
Steven E. Gintowt
Bill Walbert
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
Courtesy Mitch Thrower

John Segesta, johns@triathletemag.com
Associate Interactive Editor
Brad Culp, brad@triathletemag.com
Creative Director
Kristin Mayer, kristin@triathletemag.com
Graphic Designer
Oliver Baker, oliver@triathletemag.com
Contributing Writers
There and back Matt Fitzgerald, Roch Frey, Paul Huddle,

Tim Mickleborough, Scott Tinley, Barry Siff
Contributing Photographers
By Mitch Thrower Delly Carr
Robert Murphy
Medical Advisory Board
Jordan Metzl, M.D., Krishna Polu, M.D.
On the way to my first triathlon of the season early this morning, I was tired. I’m still not sure why
Advertising Director
it’s just so hard to get out of bed sometimes. After all, life, and the day that lies ahead, are almost always John Duke, johnduke@triathletemag.com
much more exciting than a bunch of blankets and a pillow. Production/Circulation Manager
Heather Gordon, heather@triathletemag.com
The spectacular and scenic Lanikai Triathlon had a 6:45 a.m. start on the other side of Oahu, and Customer Service
Linda Marlowe
the alarm went off at 3:45 in the morning. I immediately began to ponder what locations might be
conducive for a late-afternoon race and how much we need an After-work Triathlon Series. Senior Account Executive
Sean Watkins, Cycling & Events
The drive to the race with my friend Andy was filled with concerns of exactly how out of seanw@triathletemag.com
shape I was going into this season, mixed with thoughts of how beautiful the morning dawn is Senior Account Executive
Lisa Bilotti, Nutrition, Apparel, Footwear & Auto
over the tropical island—combined with the hope that no press would catch a revealing shot of lisab@triathletemag.com
my work- and winter-inspired Mitch-elin Tire. Marketplace Sales
Laura Agcaoili, laura@triathletemag.com
Cresting the mountains of the island and descending toward the windward side of Oahu, I Office Assistant
Shannon Frank, shannon@triathletemag.com
realized why they film the television show Lost here. Accounting
I arrived at the race, racked my bike, took a few photos then headed to the starting line that Vicky Trapp
vicky@triathletemag.com
someone’s toe had drawn in the sand. When the starting horn sounded we were off into the wind-
Triathlete founded in 1983
whipped water where a few jellyfish had a small surprise for the first swimmers to hit the turn by Bill Katovsky & Jean Claude Garot
buoy—ouch. To the ocean and back. Triathlon Group North America Offices
328 Encinitas Blvd., Suite 100, Encinitas, CA 92024
On my way to T2 on the bike I started to feel the burn in my legs, and this made the run Phone: (760) 634-4100; Fax: (760) 634-4110
challenging, but I made it to the finish line with a smile. To the pavement and back. www.triathletemag.com
Attention Retailers: To carry Triathlete in your store,
Later that day, my friend Zoltan, who is an actor on Lost, asked me if I was going to relax, and I call Retail Vision: (800) 381-1288
said, “Actually I want to go on another ride.” I was only on the island for a few days, and as the SUBSCRIPTIONS: Your satisfaction is important to
obsessed triathlete I wanted to swim, bike and run as much as I could during my stay. He responded us. For questions regarding your subscription call
(800) 441-1666 or (760) 291-1562. Or, write to:
with a Hungarian accent, “That’s not fun; that’s communism.” Since the comment came from Triathlete, P.O. Box 469055, Escondido, CA 92046.
someone who trained for 10 hours a day on a national team for Hungary when it was a communist Or, e-mail: subs@triathletemag.com.
Back Issues available for $8 each. Send a check to
country, I could appreciate his sentiment. But there is something very different, and very important, Triathlete Magazine Back Issues, 328 Encinitas
Blvd., Ste. 100, Encinitas, CA 92024 and specify
about triathlon as a sport, as it is a sport we choose to do. issues requested, or visit www.triathletemag.com.
We decide to become triathletes, and we decide to stay triathletes. To live the triathlon lifestyle
Publication Mail Agreement #40683563. Canadian
is a daily, if not hourly, decision that we continue to make and affirm. As a result of that choice mail distribution information: Express Messenger
we are able to go to a place inside that lifts up our souls just a little bit higher. Every race, every International, P.O. Box 25058, London BRC, Ontario,
Canada N6C 6A8
starting and finish line strengthens us. Simple translation? The psychological and physical ben-
Submission of material must carry the authors’/
efits of triathlon are cumulative. photographers’ guarantees that the material may be
At your next race you may find yourself on the starting published without additional approval and that it
does not infringe upon the rights of others. No
line considering the fact that you’re about to simply go Train Smart, responsibility is assumed for loss or damage to
unsolicited manuscripts, art work or photographs. All
there and back on the swim, bike and run. Somewhere editorial contributions should be accompanied by self-
along the way, however, you will realize that something addressed, stamped envelopes. Printed in the USA.
very special happens to you on your way there and back. Mitch Thrower
In this moment, you’ll smile. mthrower@triathletemag.com
J279_EditorsNote_ce_rr_km.qxd 5/14/07 2:29 PM Page 22
EDITOR’S NOTE
SONIC CSX CARBON AEROBAR
>> Mulit-weave Carbon Fiber

>> Ultralight at only 328 grams
Rich Cruse
AERODRINK HYDRATION STSTEM
The Astley Belt (and other lack the time or eso-

teric skills to tackle a
sources of inspiration) multi-day adventure
race. With XTERRA,
you arrive in a place
By T.J. Murphy like Lake Tahoe, set
up camp, burst into
the water and onto
seek and continually find great inspira- the trails for a matter of hours, and by the after-
>> Hydrate efficiently in the aero position I tion from the extremists in the
endurance community.
climbers, adventure racers, runners who
Everest
noon you’re lounging about in flip-flops with an
ice-cold beer in your hand.
This makes sense to me.
QUICK STOP CARBON BRAKES complete 100-mile trail races, triathletes Not that adventure racing will ever truly die.
who specialize in double and triple It will continue to awe and inspire us, just as it
Ironmans and that handful of triathletes did more than 100 years ago when the sport
who have participated in deca-Ironmans. of pedestrianism took the form of marvelous
I love reading about what a climber’s life is six-day races: The athlete who walked the most
like waiting out a storm at Camp 4 on Everest, miles in six days took home enough money to
elevation 26,000 feet, desperately trying to live on for a lifetime. Pedestrians adhered to
exact some comfort out of a mug of tea. Or of lifestyles that included: sleeping three hours
a RAID team member’s account of fighting or less a night, walking and running up to 50
off sleep deprivation on day four of an adven- miles a day (day after day) with a training diet
ture race. rich in muttonchops, dry bread and beer. In a
The longest race I’ve ever been in was in strange precursor to gels, pedestrians liked
>> Lightweight and ergonomic. 110 grams 2005, when it took me more than 15 hours calf’s foot jelly and eel broth during their races,
to complete Ironman France. That seemed and when they hit the wall during a match were
plenty long to me, and I honestly wonder if I’ll known to drink hard liquor to shake it off, and
ELITE CARBON KAGE
ever summon the courage to enter another if that didn’t work they went for electric shock
Ironman. To me, the rise of the 70.3 series treatment, mechanical scarification and/or
and the growing power of Olympic-distance drugs like morphine.
triathlon are welcome trends. The Astley Belt match, held Feb. 27 to March
Another interesting trend, and focal point of 4 in 1882 in Madison Square Garden, was one
this issue, is the success of the XTERRA series for the ages. Inflamed with patriotic duty, British
and off-road triathlon in general. I vividly recall pedestrian phenom Charles Rowell blazed,
the optimism behind the spurt of adventure passing the 200-mile point in 35:09 and walk-
racing in the 1990s, when adventure-racing ing 353 miles in three days. Rowell blew it on
magazines began popping up on newsstands the fourth day, however, when he accidentally
and Triathlete magazine devoted a column to drank a cup of vinegar and was forced to quit.
>> Sculpted design and only 18 grams the sport. It was the next great challenge, it His countryman, George Hazael, went on to
seemed; the frontier one might seek out after win in a world record of 601 miles over six days,
moving from marathons to triathlons and on a bittersweet ending for Rowell.
World-Class Triathlon Components
to adventure races. But, as we explore in this I loved reading about these guys in Lore of
issue, adventure racing has fallen short of the Running, by Tim Noakes, and then snapping
great expectations once placed upon it. the book shut, saying, “Wow, those guys were
That said, XTERRA offers the perfect alter- nuts,” and cheerfully heading out for a two-
native for those of us drawn to adventure but hour run.
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J279_MailCall_ce_rr_km.qxd 5/14/07 2:32 PM Page 24
MAIL CALL
Tinley Talks Then I suffered a cerebral hemorrhage

(my brain started to bleed and swell
south. I remember some things, I do not
remember others. I will remember some-
feedback inside my skull) and was hospitalized

from June 23-July 25, 2005. About a
quarter of my skull was removed and put
thing one day but not the next. It has
been an extreme time. I spent a year in
rehabilitation. I moved back into the
do not often take it upon myself to write
I to a magazine. Okay, I do not ever write to
a magazine. In this case, though, I felt I had
in liquid nitrogen while the swelling of
my brain went down. During my hospital
stay, my job was outsourced and my
home I left almost 17 years ago and went
about getting my life back.
I underwent speech pathology, occupa-
to. Scott Tinley’s story on the “Warriors in apartment was sold. I woke up a person tional therapy, physical therapy. I have been
winter” (April 2007) really moved me. You with disability with no home and no tested by neurosurgeons, psychologists,
see, I am a drug addict. I spent 15 years of memory. I now suffer what is called psychiatrists, doctors. I have been poked
my life addicted to drugs. On August 4, short-term memory loss and moderate and prodded and had things put in places
2001, I went into a rehab facility after hit- anomia. things should not be put. I am alive.
ting rock bottom. I have been clean and What does that mean? I wake up in the Not only am I alive, but I can run. I ran
sober ever since. I got a job, I met a great morning and I have no memory of the the 2006 Chicago Marathon with my sister.
girl and things were going well. day before. I have no sense of north or I have run Vancouver Sun Run twice and
am now in my third semester of college and
will be getting married in 2008. I am also
TINLEY TALKS training for my first Olympic-distance
triathlon this coming September. I plan to
to be shown the underbelly of human suf- do Ironman Canada in 2009.
fering. But when I think about how much
living that the challenged have brought
With that all said, the article by Scott
to our sport, how their magnificence has Tinley truly moved me when he said, “The
taken away our looking glasses and held only thing true about life-altering disease
them up for us to see in a different kind of
sky, I think that they’ve made their story and trauma is the purity of their random-
our story. ness.” I completely understood what he
The sick and the physically challenged
think about loss everyday. We only think
meant. Here I was six years clean and sober.
about it when we lose something. If you I worked hard at my job, and things were
lose too much, will you eventually lose
yourself? Or will you find the very thing
going well, then my freaking brain decides
you’ve been looking for? to expand in my head. Go figure.
To generalize about disease is to gener- I have lost so much in the last year;
alize about health. I know they dance
around each other like two junkyard dogs, however, within our memories are also
but I can’t understand their language or all the reasons we have for not doing
their dialectic. Sport is nothing if it’s not
things: I am too fat, too old, too out of
on Mail Agreement #40683563: Return Undeliverable Canadian Addresses to Express Messenger International, P.O. Box 25058, London BRC, Ontario, Canada N6C 6A8
about what the body is capable of. But
Warriors in winter the great thinkers in history never made

the distinction between able and disabled.
shape. I do not have the time What if I
suck? What if I am slow?
The challenge was generic, the aesthetic
By Scott Tinley blind to no one save itself and what beau- One thing I do know is I have the time.
ty was possible in human movement. Sep- I have today. It is all I will remember, and
aration by class, gender, race, skill and
I
hadn’t thought about my rat in That thought gave way to the notion body parts is a recent phenomenon of I am going to remember it by doing
awhile. He wasn’t really my rat. But that disease and trauma have no moral Modern Sport. It has achieved its dis- something I cannot ever forget, whether it
I killed him on my roof. So, we had difference. The only thing true about life- criminatory goal of allowing us to think
some kind of relationship. altering disease and trauma is the purity of along separate lines.
is getting married, running a marathon,
It wasn’t a fair fight, but I was young, their randomness. One year, Blais is fin- Is Ricky Hoyt’s Ivy League college degree doing my first triathlon or going to
macho and afraid that he’d climb into my ishing the Ironman, the next he’s in a worth less because it hasn’t bought him an
daughter’s crib, gnaw away at her little wheelchair. One second Jim MacLaren is M3 with a leather-wrapped steering wheel?
school. I have forgotten all the reasons
toes. So I killed him, twice, as I recall on tooling up the Westside Highway in NYC Do Rudy Garcia-Tolsen’s gold medals tar- not to do it. I just wanted to share that
account of he lived through the night, on a new Honda CB500. Five seconds lat- nish quicker because they were earned at with you and to have a chance to say
dragging his mangled body and the rat er someone has taken his leg and they ain’t the Paralympics? And will Jon Blais’s life be
trap he was wearing across the roof while giving it back. One moment David Bailey any less virtuous because he will not die thanks to someone who understands.
I hid under the down covers and listened is 20 feet in the air, in complete control of quietly in his sleep at 91 years old? David McGuire
to that feint, scraping knock of wood and his sweet young life. The next moment The personal narratives of those who
flesh against tar paper. that life has taken him by the throat and refuse to go quietly, whether told by NBC
Via e-mail
And after I finally ended it all in the denied everything he knew to be right and or over the back fence, resonate because
morning, buried him wrapped in the sports just and ordered. Who’s to blame? they have what we want. Not the disease
section of the newspaper, an article on Pete
Rose for him to read in rat heaven, I tried
to build the little guy up for his courage but
If you get close enough to the Rudy Gar-
cia-Tolsens and the Sarah Reinertsens and
Paul Martins, the Klaus Barths and Randy
or the physical challenge but the spirit
that was catalyzed by a gift. Would they
rather be whole? Hell yeah. But these peo-
Picture-perfect
nonetheless justifyed my actions under the
charge of trespassing. But all I was doing
was easing my own guilt for not fighting
Codells and Ricky Hoyts and all those who
have left their brilliance on endurance sport,
you might glean an out-of-body awareness
ple are different. For the most part, they
have more of something good than you
and I, not traded but earned. Nobody says,
race-day anxiety
fair. Peanut butter in a slick trap from Home of your own proximity. It’s not that you feel “Oh great, I’m paralyzed. Now I’ll find
recently received this month’s issue of
Depot had no purchase on anyone’s valor.
I’d forgotten about that lack of decency
until I thought about Jon Blais, the Warrior
closer to life or to death but only to
immutable happenstance. One day you can
do no wrong. The next you’re eating out of
peace.” Pathos and reward, twin sons of a
different mother.
When Klaus Barth finally passed away
I Triathlete magazine. As I began reading I
was absolutely shocked to see a big picture
Poet who’s fighting a battle with ALS. I fig- straw. There it is. Or there it was. Good- last fall, he woke up in a thousand tales
ured that Lou Gehrig’s disease was not a par- bye magnificence. Hello margins. that will carry his kindness well beyond of myself on page 155. Although it was
ticularly graceful way to go down and looked Some people don’t like to be around mice the lives of those he was kind to. very cool to see my picture in the maga-
for someone to blame it on. Like the way I’d or rats. There is that stigma of poverty and We should all be so blessed. Or so
tried to blame the rat for his grisly end. deprivation. And other people don’t want challenged. zine, my friends and I got a good laugh
that my picture is tied to an article about
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
WWW.BONTRAGER.COM
© 2007 TREK BICYCLE CORPORATION
UPGRADE
J279_MailCall_ce_rr_km.qxd 5/16/07 9:29 AM Page 26
MAIL CALL
race-day anxiety. Now, among my tri breast-cancer event is sexist). Or maybe not female athletes are being portrayed
friends I am known as the picture of race- men just want to hang out with other guys as sex objects. I almost can’t wait for the
day anxiety. Thanks for the surprise and and have some fun without inviting the whining. I also couldn’t stop laughing
for putting out a great magazine month girls. This doesn’t have to be a sexist, vio- about the comment regarding the
after month. Keep up the good work. lent, stupid event; it might just be a good exploitation of naked elephants on the
Brandon Stark time for the guys.
cover of the notorious swimsuit issue
Phoenix, Ariz. I love the mag, but let’s be fair about
(June 2006). There is at least one other
things.
person out there who has a sense of
Ian Lane
Let’s hear it for Huntington Beach, Calif. humor about this.
I, for one, do not care if there is a divi-
the boys Burning the
sion for triathletes my size; it’s that ultra-
competitive 34-39 age group that’s killing
lthough I really enjoy your magazine I me!
A felt the “Much ado about manliness”
article (Point-Counterpoint, April 2007)
wick at both As for the other issue, if you look real
was an insult to men. Even the pro argu-

ment made men out to be horny, violent
ends close, there is in fact a Cervelo P3 Carbon
on page 48 and a Giro Advantage 2 on
page 136. Let’s all get past the self-image
idiots. Maybe men would like a men’s-only was anxious to read the latest installment
tri so that men who are nervous about
doing their first tri would go for it if they
I about the whole Clydesdale/Athena
debate, of which I am one, until I saw the
hang-ups and appreciate the athletic
human form in all its shapes and sizes. And
in the interest of fairness, I volunteer to
didn’t worry about looking bad in front of cover of the April issue. The
the excellent female athletes that are at Clydesdale/Athena debate will inevitably pose with the elephant in next year’s swim-
most races. Or maybe men would like to be on hold for a month while the other suit issue.
do an event that raises money for prostate debate rages on. The other debate being Kenny Schwabik
cancer (no one thinks a women’s-only the difference of opinion over whether or Via e-mail
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www. fi n i s i n c . c o m
J279_MailCall_ce_rr_km.qxd 5/14/07 2:33 PM Page 28
MAIL CALL
Letters—and
magazines—from
home
y husband, Sgt. Maj. G.A. “Butch”
M Vasquez, a Marine currently serving
his third tour in Iraq with Combat
Logistics Battalion 15 (CLB-15), requests
only two things to be sent to him: letters
from home and the latest issue of Triathlete
magazine.
My husband is a wonderful husband,
father and friend, but he is also a Special
Forces Marine and a marathoner, ultra-
marathoner and triathlete. His ultimate
goal is to come home from the war and
train and complete his first Ironman.
Thank you for keeping his spirits elevat-
ed while he is at war! He lives to bike,
swim and run. For now he will have to
make due with reading about others
Courtesy Angie Fortune

accomplishing their goals.
Angie Fortune
Oceanside, Calif.
J279_CheckingIn2_rr_ce_km.qxd 5/15/07 9:27 AM Page 31
CHECKING IN
• TRI NEWS
• MEDICALLY SPEAKING
• SECOND TAKE
• TRAINING TIP
• REALITY CHECK
• 70.3 SERIES
• GEAR PAGE
• POINT-COUNTERPOINT
• PRO BIKE
• GATORADE ATHLETE
• NORTH AMERICA SPORTS
• CLUB PROFILE
• TRAVEL TALK
• LIGHT READ
CHECKING IN T R I AT H L E T E M A G A Z I N E 3 1
CHECKING IN TRI NEWS
The swim will be

one 1.9-kilometer
lap of Moutherouse
Lake, which is19
kilometers from
Niederbronn-les-
Bains. The slightly
hilly, two-lap, 90-
kilometer bike will
be staged on the
roads through the
nature park of the
northern Vosges.
The 21-kilometer
run will take place
over two challeng-
ing loops on forest
roads and trails.
“Triathlon in
France is a mega-
trend, and the
Quelle Challenge
Roth last year had
more than 500
French partici-
pants—by far the
largest group of
Jay Prasuhn
international ath-
letes,” organizers
said.
OLYMPIC TRIATHLON CHAMPION was huge, but Carter weighed the Organizers are expecting 1200 ath-
HAMISH CARTER RETIRES options and made his decision. He will, letes, racing as individuals and teams.
Olympic champion and triathlon instead, join New Zealand entrepreneur Registration opens May 25, 2007, at
great, Hamish Carter of New Zealand, of the year Rod Drury in his new online challenge-france.com.
has retired from the sport of triathlon. accounting-systems business. Carter
After months of hinting the end was says the chance to take up what he calls R&A CYCLES AND FIT MULTISPORTS
near, Carter made his official retire- his first real job was an exit strategy he ANNOUNCE PRO TEAM
ment announcement on New Zealand could not turn down. He describes the R&A Cycles in conjunction with
television in March. opportunity as another big dream to ful- FIT Multisports is proud to announce
“The lifestyle of a pro athlete is fan- fill, and says he made the decision after its 2007 R&A/FIT Multisports
tastic, traveling around the world and in-depth discussion with his wife Marisa Professional Triathlon Team. The
chasing the dream,” said the father of and coach Chris Pilone. newly formed team is small but power-
two. “But it has to come to an end.” “The friendships you make in our ful, consisting of: Jonas Colting of
The 35-year-old Kiwi enjoyed a sport are incredible, and I think these Sweden, an Ultraman world champion
remarkable career, which culminated friendships and fun times I've had I will and silver medalist; Ragnar Alne of
with his gold medal at the Athens remember for much longer than any Norway, a Devilman champion and
Olympic Games in 2004. "The key to results or races won or slost.” Norwegian national champion; Paul
success is failure. If I didn't have Fritzsche of the USA, third place at
Sydney to wallow in, I wouldn't have CHALLENGE FRANCE TO DEBUT IN 2008 Ironman Korea; Kristy Gough of the
won in Athens. It [Sydney] was the The second race to be licensed by USA, third at Ironman UK; and Eva
worst day of my life, but one of the TEAMChallenge, organizers of the Nyström of Sweden, first at the
most important," he added. popular Quelle Challenge Roth, will be Långdistans-SM triathlon.
In over 14 years of racing, Carter a half-Ironman-distance race near The R&A/FIT Multisports Team is
won 12 World Cup races, a bronze Strasbourg, France, on May 25, 2008. looking to make its mark on the 70.3,
medal at the 2002 Commonwealth Challenge France will be set in the Ironman and Tri One O One circuits.
Games and three world-championship town of Niederbronn-les-Bains, 45 While podium finishes are the team's
medals (two silver and one bronze) to kilometers north of Strasbourg and the focus, sending as many athletes to the
secure his reputation as one of the center of the renowned nature park of Ford Ironman World Championship,
sport’s greatest athletes. the northern Vosges region. Race week- in Hawaii, is the ultimate goal.
The temptation to continue heading end will also include an expo and a kids’ For more information contact Jason
into another Olympic-qualifying year triathlon on Saturday. at R&A Cycles at j or at 718-636-5242.
TM
Introducing the biggest stride in sports drinks in over 30 years. New Accelerade, specially formulated
with protein. Proven to increase endurance up to 29% over your old sports drink. It’s the only one
with the patented 4:1 carbohydrate to protein ratio. So while others are fading, you can stay strong.
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ACCELERADE, ACCELERADE SWEAT SMARTER, and DON’T FADE are trademarks of Mott’s LLP. © 2007 Mott’s LLP.
Learn more about the science of 4:1 at accelerade.com

CHECKING IN MEDICALLY SPEAKING
Is glucosamine a useful
supplement for triathletes?
By Dr. Jeffrey Sankoff, MD, FACEP, FRCP(C)
ne supplement that has passed the delay or even reverse the course of OA • Glucosamine has never been
O rigorous tests of science, at least for
some, is glucosamine. Glucosamine is
by promoting cartilage health.
Scientific studies have been conducted
shown to enhance recovery to
joints after injury or surgery
an amino sugar, a molecule synthesized to evaluate this hypothesis. A summary • Glucosamine has never been
naturally in our bodies from a sugar of the findings: shown to prevent injuries of any
and an amino acid. Glucosamine is the • Glucosamine is safe and does not type
precursor for all nitrogenated sugars in cause any side effects when taken To answer the original question
the body, one of which is glycosamino- in the usual supplement doses then, one must consider who is ask-
glycan, an important component in the (<2000 mg per day) ing. For those who suffer from OA,
cartilage that lines our joints. • In patients with OA, glucosamine glucosamine supplements may have a
Osteoarthritis (OA) is a chronic supplementation for more than modest beneficial effect. For the aver-
degenerative disease that results in the three months does reduce pain age triathlete without OA, the use of
loss of cartilage in the larger joints, and improve mobility, albeit glucosamine, while not detrimental,
specifically the knees and the hips. It modestly does not confer any scientifically
has been postulated that taking glu- • Glucosamine does not prevent the proven benefits whatsoever.
cosamine supplements could help development of OA Train hard, train healthy.
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,
Michellie Jones trusts her vision to Barracuda. With Positive Pressure frames, a huge
visual field and leak-proof performance, Barracuda goggles provide confidence to win
in all types of water. Barracuda professional goggles. Visualize success.

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CHECKING IN SECOND TAKE
INTRODUCING THE NEW
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glycogen restoration Missoula, Montana’s Linsey Corbin digs deep on the punishing bike course at Wildflower. Corbin was
one of 8000 who turned up to celebrate the 25th anniversary of the Wildflower Triathlon Festival at
Lake San Antonio in Central California May 5-6.
Raindrops aren’t falling on your head.
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CHECKING IN TRAINING TIP
Hill training for at least 400 meters long, or one that
will take you at least one to two
strength minutes to ascend.

Step 3: Start at the bottom of the hill
in a gear that will be difficult to sus-
By Troy Jacobson tain all the way to the top and which
will allow for an average cadence in
the 50-60 rpm range.
well-conceived bike-training pro- Step 4: While seated, start climbing
A gram includes a variety of factors,
such as aerobic-foundation development,
aggressively from the bottom and
hold the effort to the top or to the
spinning technique/neuromuscular con- end of your interval.
ditioning, increased power output at Step 5: Once at the top, roll back
threshold and strength training specif- down the hill and do the next rep as
ic to cycling. This last component, soon as you are at the bottom. Do
strength training, can be addressed by the planned number of reps.
doing hill repeats. Hill repeats are an Step 6: Cool down for 15-20 minutes.
advanced training method that should Each rep should be done seated and
be done only after a fitness base is well with a big effort. Start with four reps
established. If done too early in the and build to a total of 10 reps over sev-
season or training cycle, when muscles, eral weeks, adding a rep or two each
tendons and ligaments aren’t yet pre- week. Make the following day a recov-
pared, hill repeats can lead to injury ery day.
and overtraining. Done properly, your legs will gain
There are many hill-repeat variations, incredible cycling-specific strength from
but one of the more effective is as follows: doing hill repeats that will carry over to
Step 1: Warm up for 15-20 minutes faster bike splits on race day.
at an aerobic heart rate and at a
cadence of 90-100rpm. A former pro triathlete and creator of the
Step 2: Find a hill on a low-trafficked Spinervals Cycling DVD series, coach Troy
road with a 7- to 10-percent grade Jacobson can be reached at coachtroy.com.
CHECKING IN REALITY CHECK
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Triathlete Magazine February 2007
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Athletes, too, have known about the
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A June 2002 article written by a
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University of Connecticut, Lawrence E.
Armstrong, and published in the
International Journal of Sport Nutrition
and Exercise Metabolism, concluded that
www.neosportusa.com/tri caffeine is no more a diuretic than water
itself, and more recent research supports
that finding as well.
The bottom line is that athletes can
enjoy their joe without fearing
increased dehydration. As with most
Can you really become dehydrated things, practice moderation in regard
to quantities consumed and you’ll be
from drinking joe? buzzing down the road to fast splits.

A former pro triathlete and creator of
the Spinervals Cycling DVD series, coach
Troy Jacobson can be reached at
By Troy Jacobson coachtroy.com.
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JhW_dehJh_"%%#&'#'F8 Jh_Wj^bedMehbZ!%!'$&'&#"FFF m[jik_jh[djWbi$Yec

CHECKING IN 70.3 SERIES
Triathlete: Did you enjoy the off-sea-

son? How much of a break do you give
yourself when you’re getting prepared
for an early-season race like Oceanside?
Kate Major: I did a little racing after
Kona. I headed back home (Australia)
and did some local sprint races. Nothing
big, just some fun stuff. I gave myself a
little training break in December and
then slowly picked things up after New
Years. Once I got back to California
(Major spends most of the season in San
Diego) I was ready to go.
Triathlete: What do you have

planned for 2007? Any chance you’ll
shift your focus to the 70.3 series, or is
your sole focus Kona?
KM: It’s all about Kona. It’s been that
way from the start. I’ve always enjoyed
doing shorter races, but for the most part
I use them as training races. Kona has
always been my dream race. I don’t think
that’s going to change anytime soon.
Triathlete: Is there any chance we’ll

see you at Clearwater this season?
KM: Well, I planned on doing it last
year, but things just didn’t work out after
Kona. I plan on doing it again, but it all
depends on how my body recovers after
I get back from Hawaii. If everything
works out, I’d like to do both.
Triathlete: How has the addition of a

world championship at the 70.3 distance
changed the pro racing scene?
KM: I think it’s a great stepping-stone
for a lot of people. It allows athletes to
race at a high level without doing
Ironman. It also gives people the oppor-
tunity to alternate between Ironman
and a shorter distance from year to year.
Things are definitely more competitive
at that distance.
Checking in with Cali 70.3 champ Triathlete: Who do you think has an
advantage at the 70.3 distance? Is it the
Kate Major short-course speedsters or the Ironman
endurance freaks?
KM: It’s hard to say. Short-course
By Brad Culp athletes have been doing well at 70.3
races, but a lot of Ironman athletes who
I know use 70.3 as training for the
longer event. The long-course athletes
ustralian Kate Major has been a with a bang by winning the Ford tend to go into 70.3 events a little
A Kona contender since she burst
onto the Ironman scene in 2003. After
Ironman 70.3 California. Triathlete
caught up with the Ironman champion
fatigued, while some of the sprinters go
in pretty fresh. But it’s hard to say.
taking a short off-season break (to get shortly after her big win in Oceanside, Those ITU girls are so fast that it’s
married), Kate kicked off this season Calif. hard for anyone to race with them.
© 2007 Bell Sports, Inc.
Sweep R
ESTABLISHED 1954. PROVEN EVER SINCE.

CHECKING IN GEAR ROUND-UP
FSA NeoPro Crankset $850

Debuting at the Tour de France under Team
CSC (and on one lucky FSA employee’s bike
at Ironman Coeur d’Alene), the all-aero,
all-carbon NeoPro has a one-piece spi-
der that fills in the gaps with light
carbon for a totally aero profile.
It features the same hollow
carbon-fiber crankarm as the
K Force Light and comes in
a massive range of crankarm
lengths, from 170 to 180
FRS $2.29
(yes, 180) in 2.5-cm incre-
Free Radical Scavenger has been underground for
ments, with a 54/42 chain-ring
the last year with a killer liquid concentrate com-
configuration, and is slated early to
prised of plant-based antioxidants that help neutralize
weigh in at under 1,000 grams. It
free radicals (which have been linked to cancer, weak-
comes with FSA’s premium ceram-
ened immunity, premature aging and low energy)
ic MegaExo bottom bracket.
before they cause cellular damage. So much for
fullspeedahead.com
underground now that seven-time Tour de France
winner Lance Armstrong is on board. In conjunction,
FRS debuted a ready-to-drink canned beverage with
all the antioxidant qualities in orange, lemon-lime
and low-calorie orange, peach-mango and wild berry
flavors. frs.com
Genuine Innovations Nano $13.49

What’s so big about the Nano? How about it’s
the only CO2 head that fits in that tiny space
for disc race wheels? Now you can leave the
mini-pump and go with a CO2 head that
will bail you out on the course on race
day. genuineinnovations.com
Trimble AllSport GPS $7 per month

Trimble’s AllSport GPS program turns
your cell phone into a training GPS.
We’ve been testing AllSport GPS on
runs and rides and have enjoyed taking
just one tool for training. Throw it in an
armband or jersey pocket and scoop up
all the data; it gives your running-mile
pace, bike speed and total training dis- CW Performance Speedsuit ($199) and Tri Short ($55)
tance at a glance. The post-workout A pair of German athletes came together to create Hannulink, a
data is uploaded instantly to your Web-based retail shop featuring top brands. One such German-
online account (no computer con- designed brand is CW, with two new items: the Speedsuit, built
Images courtesy the manufacturers
nection needed), providing valuable for non-wetsuit swims like Kona, is comprised of thin, elastic,
analysis of course, distance, pace, Teflon-coated DesoTech, cut for restriction-free movement. The
elevation and a 3D view on CW Tri Short has flatlock seams for minimized chafing, an elastic
Google Earth. It’s everything a waist with drawstring and a Swiss-made antibacterial chamois for
GPS tool is, minus the tool. comfort on the bike and easy movement on the run.
allsportgps.com hannulink.com
CHECKING IN POINT-COUNTERPOINT
At issue this month: Hard-core vs. fun-core. Should serious athletes receive special treatment
on race day, or should everyone just lighten up for Pete’s sake? Have an issue that needs point-coun-
terpoint treatment? Visit triathletemag.com and e-mail us.
All I want is a bit while contorting our bodies to avoid

vicious, yet unintended (I’m assuming),
as a pro, turns out you’re just like the
rest of us age groupers. So you might as
of elbowing room whip kicks and flailing elbows to the

family jewels from happy-go-lucky
well loosen up and have a little fun.
Many of us funsters have fallen vic-
breaststrokers who muddle through the tim to the wannabe top-tier triathletes
opening leg without a care in the world attempting to slice two seconds off last
By Cameron Elford (except, of course, for the looming swim year’s time. Before the race even starts.
cut-off, which they will surely miss). By all means, get in front of the line in
ou probably aren’t familiar with the On the flip side, having a hoard of our age-group wave prior to the swim
Y name Cornelius Horan, but Horan,
a defrocked Irish priest, is the kilt-
fast-moving type-A triathletes swim-
ming up, and over top of, the slow-
start. But watch the toes, and what’s
with the pushing? Take it easy type-As.
moving “just-for-fun” crowd must bug I’m fine hanging tight to the far, out-
wearing nutjob who leapt from the
out even the most hardened funster. side edge in the water. You can have
crowd and tackled Vanderlei de
Yet still these folks are out there at your primo spot.
Lima—the Brazilian athlete who was
every race, pushing the boundaries of And what’s with all the arm flailing
leading the marathon at the 2004
hydrodynamic research in an endless and mouth flapping in transition? So I
Athens Olympics—just three miles
quest for the least efficient stroke. And stopped to tie my shoe. Isn’t that what
from the finish. Knocked off his
on it goes, from the swim to the bike to transition is for? There are hundreds and
rhythm and rattled by the encounter
the run—slow people, and, worse, sometimes thousands of competitors in
with the bizarre interloper, de Lima
oblivious slow people—for whom a one event. If you’re going to get all bent
shook off the brief incident as best he
triathlon is a fun day at the beach out of shape that I got in your way leav-
could but, reeling from the shock, he
rather than a chance to reward oneself ing T2, maybe you should consider
stumbled to the finish and wound up
for the hours or training and an oppor- scouting out your own 70.3 miles, tim-
dropping to third for the bronze medal.
tunity to test one’s physiological limits, ing yourself and racing it solo. I didn’t
Now, few of us have fallen victim to
whatever they may be. realize your name was carved into the
a race-day attack on such an unsettling
But I concede there’s no easy solution. slab of concrete on the way out.
scale, but practically all of us have been
Everyone has a right to enjoy the sport It may look as though we’re lollygag-
thrown off, perhaps even frustrated, by
in his or her own way. But for Pete’s ging, but most of us are pushing our-
a fellow competitor (and I use the term
sake, next time you stop to hug on the selves just as hard as you are, oh great
here loosely) as he or she lollygags
run or adjust your helmet’s sun visor on ones? You’re right; there are a few who
through the race without a hint of
the bike, take a look around would ya? aren’t. Some race to raise money; to
urgency, content in the serene, peaceful
There just may be someone on your celebrate the fact they have the use of
state of being a fool.
ass—and he, or she, ain’t stopping. their bodies; to accomplish an
Not that these peaceful fools don’t
have a place in sport. They do. I just endurance event never thought possi-
wish their place wasn’t next to me in ble because of a previous battle with
transition, as they leisurely pull on obesity. And they’re smiling because of
socks and blow kisses while I try to
move through the bedlam with maxi-
Let’s lighten up it. Not every case is so severe, but it
doesn’t have to be. Anyone who’s paid
mum efficiency.
Of course, these fools or, perhaps in
a bit, folks his or her entry fee and plays by the
rules has the right to compete in, I
kinder terms, those folks who take a mean participate in, triathlon.
more recreational, less–goal driven By Rebecca Roozen We apologize ahead of time if our
approach to the sport, do more than supportive family and friends annoy
simply get underfoot in transition. you. But your fussing is annoying, too,
f I’m not mistaken, we have the and taking your frustration out by
Indeed, they cause all manner of chaos
on race day, from the swim start to the
awards banquet.
I choice of checking the appropriate
athletic-status category on our registra-
aggressively plowing over first-timers
is just childish. I’m certain our lack of
Case in point: wave starts. As much as tion forms: professional/elite or age grunts, groans and mouth foam don’t
2000-plus athletes simultaneously charg- grouper. If your black or blue pen make us inadequate triathletes. Just
ing into the water can be in and of itself marks the little box next to profession- happier people. Yes, your determina-
tumultuous (at least until the pretenders al/elite, you’re pretty hardcore. tion is fiery. And your over-trained
detonate following their 300-meter Hardcore athletes are privileged with a body is rock hard. But your wayward
opening sprint of glory), mass starts are separate corral in transition, separate ways on race day might be a clue that
vastly preferable as they spare those of us start times and possible paychecks at it’s time you hardcore type-As get your
who commit to doing freestyle for the the finish line. And then there are those heads checked. Either that, or step it up
entire swim from having to pick our way who think they’re hardcore. But if you a notch, earn your pro status, quit your
through the tail end of earlier waves haven’t made the cut and aren’t carded crying and play with the big boys.
• St. Anthony’s Triathlon • Ford Ironman 70.3 Califor nia • Ford Ironman World Championship •
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Prepare for
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everything your
race is going to hand you.
•Wildflower Triathlons • Ford Ironman Arizona•For store locator, go to www.EnduranceFormula.com

© 2007 S-VC, Inc.
CHECKING IN PRO BIKE
Becky J
I
Lavelle’s C
Felt DA
Carbon A
By Jay Prasuhn
G
Jay Prasuhn
alifornia’s short-course Also catching our eye was the new
C and 70.3 star Becky
Lavelle runs one of the aero-
PD-7810 Dura-Ace pedals that only
Lavelle, pro cycling’s Discovery Team
dynamically cleanest setups and other Shimano-sponsored pro-
in the sport. The DA cycling teams have been running until
Carbon’s aero prowess has recently, when they became available to
been well chronicled, with the rest of us. The new pedal has a sim-
the rear brake out of the ilar design to the existing pedal, with a
wind and the front bayonet bit more flare at the axle and a stain-
and cable run making for a less-steel platform replacing the plastic
clean presentation to the one on the previous Dura-Ace pedal.
wind. To keep the aero
theme rolling, she runs the
A Frame Felt DA Carbon, 54cm
dual-chamber Podium Quest
hydration system (in lieu of B Fork Felt DA bayonet integrated
water bottles), which sits fork/steerer, 80mm stem
within her Vision R-bend C Aerobar Vision R-bend
cockpit. Astute Felt fans will D Groupset Shimano Dura-Ace 10-speed,
also notice she has a single- 13-26 cassette
position aero post instead of E Chainring Shimano Dura-Ace, 53-39
the stock post with a two- F Wheels Shimano Carbon 50 front, Pro
position clamp point.
disc rear
A new sponsorship has
Lavelle completely Shimano- G Tires Continental Competiton, 700c x
equipped, from the Dura-Ace 21mm tubulars
groupset to the Pro rear disc H Pedals Shimano PD-7810
Jay Prasuhn
and Carbon 50 front wheel, I Hydration Podium Quest

to her TR 50 W Tri shoes. J Saddle Fi:zi’k Arione Tri 2
CHECKING IN GATORADE ATHLETE/NORTH AMERICA SPORTS
advance her active lifestyle, triathlon was ten to soap operas all day, and I never
on the horizon for Bacal, a self-described have to go to jail.”
very competitive person. Starting her morning at 5:15 a.m.
As a full-time Justice of the Peace, with an hour run with her two dogs,
Bacal proved herself as a top age- she finishes an hour bike ride with just
group triathlete ever since her second enough time to make it to work at 8
triathlon. “During my first triathlon, a.m. Her lunch break is often a 90-
GATORADE ATHLETE in 1994, I was told that the time in minute hard run with her training
OF THE MONTH transitions didn’t count. So, I sat friends, prior to finishing her day with
down and ate a sandwich.” Having a civil lawsuit or an eviction trial.
completed an impressive 12 As a competitive ultra-runner, Bacal is
SUZY BACAL Ironmans, including three Hawaii proud to add a 24-hour track run to her
Tucson, Ariz. Ironman finishes and an amazing five racing resume and an amazing two-time
Ironman finishes within 12 months, finish at the Ultra Crown King 50. “I
Bacal considers herself an addicted did my last Crown King 50 one week
By Marni Rakes triathlete who is simply mediocre at after Ironman Malaysia. I think I love
three sports. Although she jokingly racing too much.”
s a former collegiate swimmer, Judge
A Suzy Bacal began running as a
means of losing the unwelcome 40
admits that work gets in the way of
her training, she absolutely loves her
work and believes she has the best job
While her favorite race is Kona, Bacal
is a familiar face at the Tucson Triathlon
3-race series. “Having done every race in
pounds she had gained after college. “I in the world. “As a former lawyer, I the series (minus one due to Kona), since
hated running at first, but my mom ran was too stressed. So, I decided to be a the event started in 1994, I hope other
(and still does) and convinced me to not judge in the county court. The best triathletes share the same love for
give up.” After purchasing a bike to part of my job is that I am able to lis- triathlons as I do. Consistency is key.”
Philadelphia Insurance believes that in

addition to triathlon being a great phys-
ical workout and promoting camaraderie
and teaching the discipline required to
succeed in business, it connects with the
community. Philadelphia Insurance
employees have raised over $200,000 for
charities through their participation in
Ironman events.
“Training for a triathlon takes a lot of
Courtesy Team PHLY

discipline, hard work and a strong work
ethic. All three of these are key qualities
we look for in our employees and poten-
tial employment candidates,” said
Deborah Sutton, Senior Vice President
Philadelphia Insurance Companies’ “Team of Operations at PHLY and four-time
PHLY” renews with North America Sports Ironman finisher. “Sponsoring the
North America Sports Ironman events
and promoting triathlon training as part
hiladelphia Insurance Companies with the same discipline, focus and hard of our Wellness Programs has allowed
P will continue to be the commercial
insurance partner for Ford Ironman
work essential to training for an
Ironman in our everyday business.”
us to attract and retain many great
employment candidates.”
70.3 California, Ford Ironman Arizona, What was initially a hobby for a few Team PHLY athletes will be compet-
Ford Ironman 70.3 Florida, Ford fitness-conscious and somewhat-competing at a number of road races and
Ironman Coeur d’Alene, Ford Ironman itive executives has grown throughout triathlons during the 2007 season,
USA Lake Placid, Subaru Ironman the company. These more experienced including Ford Ironman Florida 70.3,
Canada, Ford Ironman Wisconsin and athletes have been able to lend guidance Ford Ironman Coeur d’Alene, Ford
Ford Ironman Florida. and support to others interested in taking Ironman USA Lake Placid, Ford
In renewing their sponsorship, up the sport, and to date there are over Ironman Wisconsin and Ford Ironman
Philadelphia Insurance will continue 50 employees who have either completed Florida. For more information please
sending members of Team PHLY to race or are training for a triathlon. The go to phly.com.
in Ironman events in addition to receiv- Philadelphia Insurance Wellness In operation since 1962, PHLY
ing promotional opportunities through Program has been expanded to include designs, markets and underwrites
2009. “We are excited to renew our part- 5Ks, 10Ks and walks to include more commercial property/casualty and pro-
nership with North America Sports,” employees. Another positive effect of this fessional liability insurance products
said James J. Maguire, Jr., president and initiative is that close to 50 percent of incorporating value-added coverages
CEO. “We pride ourselves on executing employees belong to a gym. and services for select industries.
Pearl Izumi® syncroFloat® 2 with Seamless Race Upper

WeAreNotJoggers.com
©2007 Pearl Izumi

CHECKING IN CLUB PROFILE/TRAVEL TALK
Tucson Desert Heat Triathlon Club

and competitive levels. Members range
from those who are Kona qualifiers to
those who aren't afraid to incorporate a
good bottle of wine and cheese into their
training regimens. Last year, 13.2 per-
cent of the club members qualified for
the Ford Ironman World Championship
in Hawaii. Two members are USAT All-
Americans, one is ranked number No. 3
in his USAT age group; two members
qualified for the Boston Marathon;
another led the 2007 Ironman New
Courtesy Tucson Desert Heat

Zealand after the swim leg.
And beyond individual accomplish-
ments, the club as a whole does com-
munity work. In December of 2006,
TDH donated 190 pounds of food to
the Community Food Bank of Tucson.
TDH supports charitable causes such
In the past three years, Tucson Desert product discounts with sponsors, prize as the Breath4CF, which provides
Heat has gone from 0 to 94, members giveaways at each monthly meeting, opportunities for kids with Cystic
that is. Like most tri clubs, TDH pro- race support and social events. But the Fibrosis and had a club member who
vides its members with organized club’s strength derives from the strong worked with the Janus Charity
cycling and running workouts every camaraderie among its members. Challenge to fund raise $3,500 for the
weekend, various training clinics TDH is comprised of a diverse group ALS Association of Arizona while
throughout the year, training plans, of triathletes with varying experience completing Ironman Arizona.
ur 2007 multi-sport journey

Race: Escape from Fort De
Soto Triathlon O began in St. Petersburg, Fla. at
the Escape from Fort De Soto
Race directors: Fred Rzymek
Triathlon. Race director Fred
and Joe Fernandez Rzymek has been running this event
Location: Fort De Soto State for 21 years. “This event sells out
Park in St. Petersburg, Fla. every year,” says Rzymek. “Beginners
Date: April 14, 2007 find this to be a blast, and experi-
enced triathletes can still go at it fast.”
Distance: 1/2-mile swim,
This unique location just outside
10-mile bike, 4-mile run of St. Petersburg is the bomb, with
Years running: 21 many area attractions to enjoy. The
Water temperature: 72 Fort De Soto Army post was active
degrees F from 1898-1910 and guarded Tampa
Air temperature: 80 degrees F Bay. Today, the Fort is all about
recreation with miles of beautiful
Area club: St. Pete Mad Dogs
beaches, hiking trails, camping, fish-
Participants: 1,000 ing and pure family fun, minus the
Host hotel: Holiday Inn Sun rumor that there’s a nude beach.
Spree (at the end of the The race course is closed to traf-
Sunshine Skyway Bridge) fic, which keeps the race safe. The
April weather is usually perfect for
Best local restaurants:
race day, and the post-race food,
Courtesy Hubie and Warren
Hurricane’s and Skyway Jack’s drink and classic Southern hospital-

Best libation: New World ity tie it all together. It was a tough
Brewery, YBor District, Tampa race and city to escape.
H&W
usmultisport.com
U.S. Multi-Sport and race director Fred Rzymek hangin' with the big guns.
Attack with intimidating speed.

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CHECKING IN LIGHT READ
ing on shortly before his death. bit extra at the end of a workout until we
At the time, many of Thoreau’s had discovered how far was too far; or
friends were deeply affected by the tackle a killer climb on minimal training;
author and philosopher’s serene accept- or determine who could eat the most
ance of death, but many have since fol- ice-cream sandwiches on a ride; or find
lowed in Thoreau’s footsteps in terms out just how many people could be
of the generosity of spirit they have crammed into a porta-potty. Indeed,
demonstrated despite acute adversity. Dave always maintained a sense of
In the early fall of 2004, Dave adventure and good-natured credulity,
Smart, a good friend and training which many top performers in the sport,
partner, who pulled me through including Triathlete columnists and
countless Ironman-training miles and coaches Paul Huddle and Roch Frey,
was always quick with a kind word point to as a key to finding success and
and thoughtful gesture, passed away maintaining balance.
as a result of metastasized melanoma. When things go sideways, don’t
I’ve written about Dave before in lose your cool: Having a race-day plan
the intervening three years since his is important, but equally important is the
death, which came just weeks after the ability to make changes on the fly if
birth of his daughter Ashlyn to Dave things don’t work out as anticipated. In
and wife Robin, but while grappling 1998, at Ironman Canada, Dave suffered
with the existential anxiety of his fate, a nutritional meltdown on the bike, but
it’s possible to find a measure of joy instead of panicking he calmly pulled
and meaning in his, and our own, often over to the side of the road, let his heart
equivocal relationship with sport and rate drop and caught up on his calories.
the meaning it ascribes to our lives. To He then went on to qualify for Kona and
that end, here are a few of the lessons thump me by well over an hour—I
Dave imparted and which I’d like to sometimes wonder if my day would have
pass along for consideration. worked out better if I, too, had had the
Enjoy the process, not just the out- confidence to deviate from my plan and
come: Dave was a computer guy at a join Dave for some mid-race R&R.
bank and had just completed his Always make the best of it: When
accounting designation yet, perhaps things went bad—in a race or in life—
incongruously, his appetite for nonsense Dave could always find a chink in the
was insatiable, and while he trained armor of whatever demon taunted him
hard, he always took joy in his train- and turn unwelcome drama into a posi-
ing—almost annoyingly so at times, tive, not only for himself but also for
incessantly flashing his mischievous, those around him. Over the past three
boyish grin through the sweat, grime years, Dave’s wife, Robin, has followed
and pain of a long ride. suit, turning Dave’s death, at just 33
Reward yourself before and years of age, into a vehicle to do good
after: Dave is the only guy I’ve ever through the Smart Foundation, a non-
met who would order beer not only profit group that boosts awareness of sun
after a 200-kilometer ride but also the safety and skin cancer (a condition to
Famous night before an Ironman, yet still race
10 hours on the day.
which triathletes can be especially prone)
and raises funds to fight the deadly dis-
last words Be up for anything, or nothing:
After, or while, putting in the miles, it
ease. For more information on the
Smart Foundation, please check out
was easy to convince Dave to tack on a thesmartfoundation.ca.
n May 1862 as American transcenden-
I
[ ]
talist and author of such monumental
works as Walden and “Resistance to Civil
Government” Henry David Thoreau lay Be up for anything, or nothing: After, or
dying of tuberculosis, a disease that had
slowly siphoned away his strength over a while, putting in the miles, it was easy to
period of years, relatives exhorted him to
make his peace with God, to which
convince Dave to tack on a bit extra at the
Thoreau allegedly replied, “I didn’t
know that we had quarreled,” before
end of a workout until we had discovered
ultimately mumbling the words “moose” how far was too far...
and “Indian,” likely in reference to a
paper on the Maine woods he was work-
eastonbike.com
photo: Rich Cruse
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J279_Feature_XterraSkills_rr_ce_km.qxd 5/14/07 2:42 PM Page 56
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XTERRA
TIPS 5 steps to off-road success
By Conrad Stoltz
Don’t let the seemingly short distances fool you; XTERRA is a strong
man’s (or woman’s) game. So forget about 400 repeats on the track
and all-out sprints on the trainer; instead, think sustained power
evenly delivered over 2.5 hours or more. Getting from A to B as fast
as possible is all about even pacing. In this game, a big aerobic
engine and a large strength component will take you places. The good
..
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Rich Cruse
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 5 7
Rich Cruse
Step 1: It’s all about the bike-run base handed down from the Legend to the Caveman. (Read: From
Success at XTERRA racing begins early in the year during the XTERRA and mountain-biking great Ned Overend to yours truly.)
base-training phase—long before the season gets rolling. Bike hill repeats: Find a climb that’s about 10 minutes long. It
The bike: The most important bike workout during base training should be tough, loose and technical. After a good warm-up, ride the
is a weekly long, hilly ride in the mountains, which, due to logistics, climb at about 5-10 beats below your anaerobic threshold (AT).
most athletes prefer to do on the weekend. While it may not be prac- After 5-10 minutes of climbing, turn around and head straight back
tical for most athletes to spend hours on the bike, especially during down. Hit the second repeat at race pace/AT, then, on the third
the late winter and early spring, when the weather can be question- repeat, grab the climb by the neck and rip its legs off—that is, ride
able at best, I usually do a total of three to five rides a week at 50-75 the climb at your maximum sustainable effort. And following each of
percent of max heart rate—so regardless of the time you have avail- the three repeats, downhill like you would in a race (but always ride
able, do your best to focus on longer, moderate rides during the base within yourself) so you are able to embrace the feeling of starting the
phase, and keep these rides hilly, if possible. This will help build the next climb with a pair of shocked and jarred legs filled to the brim
strength that will form the foundation of your XTERRA success later with lactic acid.
in the year. When climbing, I focus on maintaining a high cadence (of Run hill repeats: As for whipping the running into shape, I
at least 90 RPM), ensuring smooth power delivery and keeping a believe hill repeats are the best way to build strength and incor-
relaxed posture. porate quality. This is probably my most important workout of
The run: Run training is much the same. Early in the season, the week.
schedule two or three months that include a weekly long, easy run • Warm up and find a nice hill. Dirt or grass is good. Dirt or
of about 90 minutes plus two additional aerobic runs. Again, during grass in the shade is best
the base phase, the braver I feel the more hills I will tackle, mostly • Run 6 x 2-minute hills at AT, jog down
keeping my hear rate below 75 percent. These long, moderate ses- • Run 5 minutes at AT on the flats
sions are the key to a long, successful season. • Run 6 x 1-minute hills at AT, jog down
• Run 5 minutes at AT on the flats
Step 2: Build sport-specific strength • Limp home
Once you have a good base, you may want to whip yourself into If you persevere through the entire workout, this run will be 80
shape with some XTERRA-specific training. This little gem was minutes or more, so bring your A game.
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Step 3: Learn how to burn

Although the distances in an XTERRA race are usually close to
those of an Olympic-distance event, most of us spend a lot longer out
there than we do when racing road triathlon. Thus, it’s important to
be sure we are able to tap into myriad sources of fuel while, at the
same time, working to improve our power-to-weight ratio, since any
additional weight can slow you down on the killer XTERRA climbs.
To tap into your fat-burning ability, try this approach. I learned
it while racing in France in the 1990s, somehow forgot about it,
then bumped into it again this year (hence all the veins). This
works best during base phase, and only do it occasionally—and not
when you are feeling fragile. And definitely not before a big race.
• Skip breakfast in favor of just a coffee (no sugar or cream)
• Do a long, slow run (drink as much water as you want)
• Upon completion of run, have some more coffee and try to
delay breakfast for a while
• Feast
• Expect some serious fatigue later in the day
What this does is deplete your body of glucose, which in turn
forces you to burn fat more readily. Apparently, the feast that follows
your run will accelerate your metabolism, which I can’t tell for sure,
but it sure feels good.
Step 4: Hone your technical skills

No matter how fit you are, if you don’t have a grip on a few key
mountain-biking skills you can end up in a tough spot on race day.
Here’re a few of the most important technical skills.
1. Look far ahead. The faster you go, the further ahead you
should look.
2. Look where you want to go. Know you are going there, and
don’t doubt it for a second. Even just a glimpse at that tree on
the side will steer you straight into it.
3. Brake early. Fast riders don’t brake in corners. They brake
before the corner, let go of the brakes, just flow through the
turn and exit quickly. It’s hard to get your mind around that
one, but once you get the feel of it, dragging the brakes
through a turn will feel as wrong as going to work in pajamas.
4. Easy does it. A smooth pedal stroke and steady balance is key
to climbing the loose stuff. Choose your line before you start
the climb, then commit. Move your weight to the nose of the
saddle, pick a light gear and turn the pedals with loving care;
the rear tire will love you for it and grip nicely.
5. Learn to un-weight your wheels over obstacles (and even-
tually bunny-hop them). Example:
You’re barreling down Tunnel Creek
(XTERRA Tahoe) at close to 40mph. A FEW SAYINGS I’VE ACCUMULATED
The trail is smooth, fast and straight.
But every 300 yards there is a big water- • “Hesitation, devastation.” Enough said.
bar diagonally across the road. If you • “It isn’t a ride till there is blood.” Falling hap-
just slam into that thing it will send you pens often and that’s okay. It is very rare to
flying over the bars and into the trees. actually get hurt—usually it’s just a scrape or
You have two choices: 1. Slow down two and brownie points at the office. Relax.
drastically and negotiate it in a civilized Don’t fear crashing, but don’t be a reckless
manner. Lose bags of time; 2. The right rider, either.
choice: Thrash that thing at max speed, • “Speed is your friend.” Due to the gyroscopic
jump right over it and power on. How? forces of nature, a slow-moving cyclist falls
Just before you actually hit the water- over more easily than a fast-moving cyclist.
bar, do a well-timed bunny-hop and fly This saying can be applied to many situations,
clean over the hump. This technique be it a nonchalant way to explain how you just
applies to any smaller obstacle and is a cleared the five-foot drop or describe some-
Rich Cruse
sure-fire way of making heaps of time. one’s approach to the post-race party.
Also works well for floating over tire-
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A FEW RULES OF THUMB ABOUT TIRES
Rich Cruse
• The better your skills, the softer you can run your tires. And
yes, softer is faster 95 percent of the time. I run 28-30 psi
eating rocks at speed, jumping up curbs, finessing over muddy
on most courses. A softer tire grips better, jumps and jutters
roots, hopping over fallen logs. Bunny-hopping is easy to learn:
less over loose stuff, gives a smoother ride, doesn’t get
Load the bike by pushing it into the ground and crouching with
sidewall cuts as easily and believe it or not rolls more
your body (while standing on the pedals). At just the right
quickly over broken terrain
moment, release the load by quickly shifting your weight
• For most dry courses a two-inch-wide tire with many short
upwards (think pounce) and pull up on the bars and pedals.
knobs works well. The muddier the course, the narrower the
Timing is what its all about, so practice, practice, practice.
tire and taller and fewer the knobs. A narrower tire requires
higher pressure to prevent snake-bite flats
Step 5: Become mechanically inclined (at least a little) • Tubeless is undoubtedly king
Okay, we agree, it’s a heck of a lot easier to drop your bike off at
• A new tire grips like crazy. If you don’t want to spring for a
the shop and let the pros tinker with it to ensure everything is run-
new set of tires before every big race, have a set of racing
ning smoothly; however, if you’re out on the trail you may not have
tires and a set of training tires
this option, so being able to make a few key mechanical repairs for
yourself could save you a long walk home. Here’re a few of the • A Golden Link. Enables you to repair a chain quickly. In
most important wrenching skills for off-road triathlon. theory, anyway
• You should be able to change a tire with your eyes closed and • A spare derailleur hanger
one hand tied behind your back. Non-negotiable.
• You should be able to fix a broken chain, so be sure to bring Conrad “The Caveman” Stoltz has been racing triathlons for almost
the right tools for the job (for more on chains, see Tech 20 years and has been a star on the XTERRA circuit since 2001 and has
Support on page 144 of this issue). won the XTERRA world championship twice. In addition, Stoltz repre-
• You should be able to replace a derailleur hanger. Rear sented South Africa at both the Sydney and Athens Olympics. For more,
derailleurs get eaten by hungry rear wheels, jumping sticks and visit conradstoltz.com.
predatory rocks. It’s easy to replace and shouldn’t take more
than 90 seconds.
• You should be able to set your brakes. Rubbing brakes happens
from time to time. V-brakes rub and disk brakes rub. They are
both quick and easy to set. Look and learn.
• You should know what tire pressure you run which tires on
which courses. It sounds complicated and for the pros, but the
right tire pressure and the right tire choice is probably the
most important mechanical aspect of your bike. Get a floor
pump with a gauge, and go experimenting.
To help me out of most trailside mechanical jams, I always carry
the following tools:
• A tube wrapped in thick material (funny things happen in a
saddlebag)
Courtesy Conrad Stoltz
• CO2 or a reliable pump. Unless you’re trying to win the race,

the latter is always safer
• A good multi-tool. Apart from the obvious Allen keys, it
should have a chain-breaker
What drives you?

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J279_Feature_ClifBar_ce_km.qxd 5/14/07 3:01 PM Page 65
CLIFtopia
Why Gary Erickson—triathlete,
All photographs courtesy of Clif Bar
ultra-cyclist and owner of Clif

Bar—is glad he turned down
$60 million dollars
By T.J. Murphy
Recently, a reporter, Claire Cain Miller of Forbes magazine, paid a an Ironman you run 26.2 miles after swimming 2.4 and biking 112,
visit to San Francisco-based Clif Bar, the energy-bar company owned looks at you as if you just finished a session of shock therapy. Or
by longtime ultra-cyclist and (more recently) Ironman triathlete Gary the doctor who doesn’t exercise and, after diagnosing you with illi-
Erickson. The article, “Cliff Hanger,” suggests that Miller’s attitude otibial band syndrome or plantar fasciitis, tells you with a frown to
toward energy bars as a whole, Erickson, the Clif Bar business phi- simply stop running.
losophy and the people who buy Clif Bars, rests somewhere Erickson is the real deal. I first met him when he was taking a
between leeriness and insolence. break, sitting on the ground and leaning against a tree, at dawn,
Miller wrote, “Clif Bar, housed in antiestablishment Berkeley, during a 24-hour mountain-bike race at Lake Tahoe. Most racers
Calif., donates money to wind farms, powers delivery vans with were on relay teams, intermixing riding and naps, but Erickson
biodiesel and keys employee bonuses to volunteer work like clean- was one of only a few to take on the event as a solo rider. Erickson
ing up rivers. ‘I don’t want growth just for growth’s sake,’ says now has the bug for triathlon, and at the 2005 Ironman Florida
Erickson. Office decor: a climbing wall.” cracked 11 hours. Erickson’s passion for endurance sport flows
Miller continues: “It’s enough to attract a certain cult following through the company: Clif Bar sponsors a variety of pro cyclists
in the so-called energy bar-category. What, exactly, is the ‘energy’ and triathletes, as well as the Luna Chix all-women’s mountain-
in a Clif Bar? It comes to 250 calories—the same as in five Oreo biking and triathlon teams.
cookies. With the Clif concoction, however, you get, along with The sponsorship philosophy of Clif Bar is angled toward the
the ample sugar molecules, a heavy dose of protein and the warm experience of participation as opposed to a sole focus on winning.
feeling that comes from supporting the fight against global warm- As such, the pro teams flow from the Team Luna Chix Program
ing.” Miller then seems to consider that the company generated and the Luna Chix ambassador program, the stated goals being to
$150 million in revenue last year using a Machiavellian tactic of encourage women of all levels to participate in a sport, with the
suckering people with an image. “Perhaps not all the customers proceeds going to breast-cancer research.
today are sinewy mountain bikers,” Miller writes, “but they prob- So yes, Clif Bar has a following, and the company entrenches
ably want to think of themselves in those terms.” itself in a variety of causes. But do people buy Clif Bars to get a
When Erickson heard about the article, he smiled. “She didn’t warm feeling about supporting a green company? Or to sustain an
really get us,” he said. Erickson smiled because it was a stock image of being an athlete? Maybe, maybe not. But one thing is cer-
encounter that he and every endurance athlete has at least one expe- tain: people have been buying Clif Bars, and lots of them, ever
rience with. It’s the neighbor that, after finding out, for example, in since Erickson had what he calls his epiphany ride.
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Erickson’s commitment to listening to his gut was severely tested

in early 2000, 10 years after his epiphany bike ride.
Imagine you own Clif Bar, and in the manner that PowerBar
was approached by Swiss giant Nestlé (Nestlé famously bought
Brian Maxwell’s PowerBar company for $400 million), you were
being approached with an offer of $60 million. With PowerBar
becoming part of Nestlé and Nestlé’s $65 billion dollar annual
revenue, it’s hard not wonder if you’re going to be extinguished.
Your banker and business partner tell you the company is going to
be marginalized, swept away by advertising and marketing muscle
you’ll never get close to touching as a privately held company. Clif
Bar would require a grand infusion of conglomerate cash to com-
pete. You are told to sell or die.
Lawyers and bankers and business people drop in to formalize
the deal. Intellectually you had been convinced that selling was the
right thing to do. But the same voice in your head that drove you
to start the company, the same voice that sparked choices that led
to the brand of success you were looking for in the first place, that
same voice is telling you, “Don’t do it. Don’t sell Clif Bar. It’s the
wrong way to go.”
In his book Erickson writes, “On April 17, we prepared to meet
bankers, attorneys and representatives from Company X. I took a
While in the last year he’s frequented races like Ironman Florida walk. We didn’t sign. We didn’t sell.”
and Wildflower, it was in 1990 that Erickson, during a 175-mile Seven years later and Clif Bar continues as a wildly successful
bike ride, thought up the idea for Clif Bar. The experience that privately owned company. In fact, they’ve outgrown their space in
engendered the thought is one that triathletes and cyclists can relate Berkeley and are preparing to a move to Alameda, where they will
to: You’re out on a long bike ride and you have to eat or else you’ll turn a former U.S. Navy warehouse into Cliftopia.
bonk, but what you have to eat is beginning to taste like tree bark. Erickson explains that the buyout proposal not only triggered his
“We’d been gnawing on some other energy bars all day,” Erickson gut instincts but it also forced a re-examination of why he got into
recounts in his book Raising the Bar. “Suddenly, I couldn’t take the business in the first place. If there is an antiestablishment qual-
another bite, despite being famished and needing to eat to keep ity about Erickson and others at Clif Bar, like CEO Sheryl
going. It came to me: ‘I can make a better bar than this.’”
Erickson was living in a garage in Berkeley at the time, work-
ing for a bicycle-seat company. He was 33. He loved biking and
playing jazz trumpet, skiing and hanging out with his dog.
Following his epiphany ride, he spent two years baking bars in his
mom’s kitchen and preparing to launch Clif Bar, which he did in
1992. His business plan did not seek or foresee millions of dollars
of income; rather, Erickson sought “enough money to do the
things I already enjoyed. My goal wasn’t to become a millionaire.
I wanted to make a comfortable salary, create a quality product,
employ great people, work on causes I believed in and contribute
to the community.”
Erickson’s intuitive hunch was a good one. Clif Bar got off to a
speedy start in 1992, yielding $700,000 in total sales. The rev-
enue swiftly catapulted into the millions. Inc. magazine routinely
named Clif Bar as one of the nation’s fastest-growing privately
held companies. In 1998, against the advice offered by industry
experts (Clif Bar was told that a bar made for women would sac-
rifice half of the market), the Luna Bar was launched. Women
bought them in droves, and men, apparently shrugging after
reading the wrapper, have never been shy about buying them
either. Clif Bar projected $1.5 million in first-year sales of Luna
Bars. Instead, they made $10 million. In 1999, the company’s
total revenue topped $40 million.
Erickson says he has suffered when he didn’t listen to his
instincts and chose to listen to experts. “When the low-carb diet
was all the rage, I was being told that we couldn’t pass it up, that if
we didn’t hop on the boat we’d be left behind,” he says, recalling
the media-hype surrounding the Atkins’ diet. “We ended up with a
warehouse full of bars we couldn’t sell. It was a great lesson. We’re
reminded of how important it is to be true to our brand.”
O’Loughlin, it’s that they question the big-picture logic of the stan-
dard focus on financial profit when corporations and shareholders
are involved.
O’Loughlin, an athlete, a mom and a businesswoman, argues
that business should focus on the triple bottom line: social, envi-
ronmental and financial success, rather than simply on profiteer-
ing. “Why should business strictly be about making money?” she
asks. “A business exists within a community. Why shouldn’t busi-
ness have a strong role in positively affecting the community?”
O’Loughlin’s position marches in step with another company
widely regarded as being a vanguard of social responsibility, Ben
and Jerry’s ice cream. After the bills are paid (the economic mission)
the social mission of Ben and Jerry’s is “To operate the company in
a way that actively recognizes the central role that business plays in
society by initiating innovative ways to improve the quality of life
locally, nationally and internationally.”
I paid my own visit to Clif Bar in late March of this year. When personal trainers. Clif Bar employees are encouraged to work out
you walk into the reception area you can see through the door on two or three times a week and are essentially paid to do it. They
your left a soaring office space with a climbing wall on the far end. have spin classes, martial arts and kickboxing, among other things.
Take the door to your right and you are led to an open-spaces hub Clif Bar will pay for a few of your race-entry fees every year, too.
where foot traffic from every direction flows through during the Erickson says that the costs involved in such perks are well
day. There’s a broad stage and several decks of casual seating. A dog worth it. “Yes, the people we hire have to have the skill sets they
named Scrubby cheerfully roams around. On Thursday mornings, need to perform their job.” But Clif Bar also wants people who get
the entire staff, most decked out in retro sneakers, collects here for it, who believe in what the company is about. “It’s about finding
a breakfast meeting. and keeping the right people, ” he says.
This is not your typical company-wide get-together. Music and Erickson’s success in finding the right people, and compensating
laughter punctuate the them in the myriad
agenda. One new ways Clif Bar does, is
[ ]
employee being wel- in part what drove him
comed into the Clif Bar to withdraw from the
universe was break danc- We believe that if we provide meaningful sale in 2000.
ing. There was a presen- “When I came close
tation on Habitat for work as well as something beyond work, to selling, I couldn’t
Humanity projects in the look people in their
works and an invitation to
volunteer to join Big City
people will do their jobs well and lead eyes,” Erickson writes
in his book. “I know
Mountaineers, a group now that I have a
that leads urban teenagers healthier, more balanced lives. responsibility to the
on eight-day excursions people of Clif Bar.
into the wild. If you vol- Their well-being is
unteer, you’ll be doing it critical. Businesses
on company time, and you’ll be paid for it. Meeting topics attended often talk about taking care of their people. In reality, they see this
to the core aspirations of Clif Bar: “Sustaining our brand, sustaining as a means to an end: The better you treat people, the harder they
our business, sustaining our people, sustaining our community, sus- will work. In my opinion, that’s just another version of bottom-line
taining our planet.” At the end, a letter from a consumer was read to thinking. People spend 2,080 hours a year at the workplace. We
the staff, and then everyone shuttled off to their jobs. believe that if we provide meaningful work as well as something
Next door to the theater is a state-of-the art gym staffed with beyond work, people will do their jobs well and lead healthier,
more balanced lives.”
This language apparently strikes an odd chord to the establish-
ment, a word brought into the conversation by Miller, and whom
she apparently was talking to in her piece. But as Nick Paumgarten
reported in his provocative feature in the April16 edition of the New
Yorker, one out of six Americans has a 45-minute commute to work,
and the number of so-called extreme commuters in the country has
reached 3.5 million. An extreme commuter, according to the
Census Bureau, is one who travels 90 minutes or more to work.
Generally speaking, a person will accept the length and frustra-
tion of a commute to either get a better job or a better home, or
both. Of course, Gary Erickson and most every other triathlete will
look at that scenario and think: there’s a lot I’d could do with those
three hours besides being stuck in traffic. Erickson recalls the days
in which he lived in a garage as happy ones, because he was doing
J279_Feature_ClifBar_ce_km.qxd 5/16/07 9:45 AM Page 72
things with his life he enjoyed doing. A study Paumgarten as companies as large as Wal-Mart have dis-
refers to indicates that it’s not the commute that makes covered, can save money. Although Clif Bar
people unhappy, it’s what a commute deprives you of is still pressing the packaging industry to
that makes you unhappy. come up with a bar wrapper that will biode-
Erickson has implanted this thinking into his grade, a biodegradable redesign of the
overall business structure. In addition to incen- caddy has saved Clif Bar $450,000 in
tives given to workers to use ecologically shrink-wrapping per year. A con-
friendly transportation, like biking, walking or version to 100-percent recy-
driving a hybrid, they have a hair salon in the cled paperboard saved an
building, a massage therapist, a washer and additional $50,000
dryer and, as mentioned, a gym. The in- annually—as
house services help workers trim down well as 750
the time needed for chores to open up trees.
more personal time, enabling healthier,
more balanced lives and reducing car-
bon emissions. In fact, a fleet of
Schwinn bikes stands ready for any-
one who needs to go to the bank or
get a cup of coffee (with your Clif
Bar insulated travel mug so you
don’t waste a paper cup).
Widely known for its use of
organic foods and farmers,
Clif Bar hired a staff ecolo-
gist in 2001 and currently
has an entire team (the Eco
Posse) assigned to the task of reducing
the company’s ecological footprint. Going green,
J279_Feature_ClifBar_ce_km.qxd 5/16/07 9:46 AM Page 73
This is just the beginning. The Clif Bar office has been greened,
with initiatives such as recycling, use of recyclable materials, com-
post collection and clothing drives. Clif Bar actively seeks out busi-
ness partners with similar green ethics and has launched a program
to volunteer its knowledge to the races it sponsors. If you were at the
Escape from Alcatraz triathlon this year and noticed an aggressive
embrace of recycling and various green technologies, the goal being
to conduct a major multisport event with zero ecological impact, Clif
Bar was the cheerleading consultant.
Erickson’s dedication to environmentally friendly policies began
when he first jotted down the goals for his company. In 2007, the
subject of global warming has surfaced as a mainstream concern,
and green technologies, their economic benefits and economic
opportunities, are beginning to take root.
Recently, in an article for the New York Times magazine, op-ed
columnist Thomas Friedman laid out a strong case for why we, as
a country, should embrace the green movement, not just as a do-
gooder policy but for economic and geopolitical security.
“One thing that always struck me about the term ‘green’ was the
degree to which, for so many years, it was defined by its oppo-
nents—by the people who wanted to disparage it,” Friedman writes.
“Well, I want to rename ‘green.’ I want to rename it geostrategic, Clif Bar has been doing this for years, as if waiting for the world
geoeconomic, capitalistic and patriotic. I want to do that because I to catch on. They also seem to be a step ahead in creating products
think that living, working, designing, manufacturing and projecting that connect with the needs of endurance athletes. As one triathlete
America in a green way can be the basis of a new unifying political recalls (me), after first seeing a sample plate of Clif Shot Blocks—
movement for the 21st century.” This strategy, Friedman believes, tasty cubes of organic energy food, packed with electrolytes—he
will be critical in “addressing the three major issues facing every immediately envisioned how welcome they would be on a long bike
American today: jobs, temperature and terrorism.” ride. To which he remarked, “Why didn’t I think of that?”
J279_FeatureTrailShoes_ce_rr_km.qxd 5/14/07 3:05 PM Page 74
Trailblaz
Rich Cruse
zers
Running-shoe and hiking-boot compa-
nies have lashed together some of the
best and most resilient shoe designs
for off-road triathletes
By T.J. Murphy
La Sportiva Fireblade $90
Despite its lightweight appeal at 12.1

ounces, the Fireblade is plenty tough.
The upper is made of durable mesh and
bolstered by overlays of synthetic leather,
all thoughtfully unified with the lacing
system. The Fireblade is low-profile and
smooth with a sticky rubber outsole.
lasportiva.com
Reebok Premier Minocqua $90
The Minocqua has been designed for triathletes needing a balance of cushioning and
stability. A cushy DMX Foam midsole provides the cushioning, and a transition bridge
helps stabilize the forces of over-pronation. reebok.com
Adidas adiZero XT $80
The adiZero XT weighs in at 10 ounces for the men and 8.8 ounces
for the women, the lightest trail shoe by Adidas. This new addition also
features a breathable mesh upper and adiprene-enhanced EVA foam
midsole. adidasrunning.com
All products courtesy the manufacturers
New Balance 873 TR $90
XTERRA fans will like the light, sleek style of the 873 and the
fast-draining technology of the mesh upper (meaning that after
you cross the creek, you won’t have to slog around with a pound
of water in each shoe). The toe box is shielded by New Balance’s
Toe Protect technology, and the outsole has a good carbon-rub-
ber bite to it. newbalance.com
Saucony Grid Omni 5 TR $95
One of the best-cushioned trail shoes of the lot, the Grid Omni 5
is loaded with a rearfoot grid, an EVA foam midsole and a tight-
weave mesh upper. saucony.com
Pearl Izumi SyncroSEEK 2 $95
The heavy-duty SyncroSEEK 2 will be a favorable choice for harsh

trail conditions and/or triathletes who thrash their shoes. The syncro-
frame, embedded through the belly of the midsole, fortifies the shoe
for stability and rigorous abuse. pearizumi.com
Asics Trail Attack 3 $80
Asics employs a mono-sock in the Trail Attack 3 for a snug

shrink-wrap fit. For rocky trails requiring a nimble footstrike,
this is the way to go, as the better the fit the better your con-
trol. A transition bridge helps counter the twisting forces of
pronation, and the shoe is well cushioned. asicsrunning.com
world champion
new machine
Melanie McQuaid,
3-Time XTerra World Champion,
with her new BMC Team Elite 01
www.bmc-cycling.com
Merrell Fanatic $100 Trail guide

5 tips to get you started down the path to off-road running
The Fanatic is like a light tank: It’s built to be rugged but still goes
like hell. At the heart of the Fanatic is a classic two-density EVA
foam midsole, but after that everything is thoroughly reinforced. A
molded arch adds integrity and toughness to the midsole, and a
lightweight skeleton of plastic that locks it all together strengthens
the air mesh upper. You will feel emboldened by the Fanatic to go
where no off-roader has gone before. merrell.com
Rich Cruse
Trail running offers your body a break from the monotony and pounding
Brooks Adrenalin ASR 4 $95 incurred on the cement, and the varying terrain gives a bonus training jolt to your
workout. But unless you’re venturing out onto the most benign of fire trails,
A choice cushion/stability blend is used in the Adrenalin, and beware. Trail running requires patience and skill. Read on.
this is best described as a great road shoe equipped for the trail. 1. Pace yourself. One particular stride dynamic that can occur in a triathlete
The ASR 4 is a good shoe for routes that combine both pavement who has logged thousands of miles on the road or on the treadmill is a very
and gravel. brooksrunning.com low leg lift. The low clearance of your foot above the pavement is one
thing—efficient and generally safe—but on a rock-imbedded trail a low
stride can cause you to catch your toe and send you flying. The point is that
when you adopt trail running into your schedule, you need to allow for
acclimatization. Forget trying to hold any sort of per-mile pace, be very
aware and allow your legs and mind to get a feel for what you’re working
with. Over time you’ll get your trail legs and be naturally more confident
(and safe) running on trails.
2. Listen to the trail. So you’ve got the hang of trail running. Fantastic.
Confidence is good on the trail. But overconfidence is bad. Be patient. Do
not try to tame the wild. Allow the terrain to dictate your pace. It takes just
one bad spill and broken bone to flush all your fitness down the toilet.
3. Run with a partner, a map and a mode of communication. Taking on deep
trail is a wonderful escape from the urban environment, but as we’ve seen
time and time again (consider Danelle Ballangee’s story in the May issue of
Triathlete) there are dangers. Getting injured and getting lost are the two
biggies. Have a plan in place to get help if the worst-case scenario arises.
4. Pack up. Do as ultra-runners do and get used to carrying a belt pack and
other trail-running equipment loaded up with food, fluids, map, money and
a cell phone.
5. Love it. One nice thing about trail running: it’s a terrific place to carry out
long runs. The scenery, the air and the quiet seem to make hours pass by
like minutes.
technology.
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J279_Feature_OpenWater_ce_rr_km.qxd 5/14/07 3:14 PM Page 80
THE LONELINESS
OF THE
OPEN-WATER
SWIMMER
A relatively unknown, but growing, Standing on the shore you can feel the pebbly beach under your
feet, and the chill in the early-morning air has brought bumps to your
sport, long-distance open-water swim- forearms. As you adjust your goggles you can see the sun breaking
through a rim of low hills across the pewter-colored surface of the
ming bears a striking resemblance to lake. Around you there’s conversation and some scattered shouts
of encouragement, but somehow it sounds a long way off. The
its three-sport cousin as it thunders water, as you start to wade in, is cool but not frigid, and you quick-
ly warm up inside your wetsuit. At the gun you avoid the splash-
toward Olympic inclusion in 2008 ing melee at the head of the crowd and take a few hard strokes to
get going before settling into a steady rhythm, breathing on both
sides. The pack strings out and you can tell, from raising your
head every 10th stroke or so, that you are closer to the front than
the rear. You notice the clouds changing color with almost every
breath. By the time you reach the first buoy it’s full daylight and
By Richard Martin your stroke is long and powerful and the brisk water now feels like
a warm embrace, holding you up and pushing you effortlessly for-
Photography by John Segesta ward. Time passes easily, and soon enough you’ve rounded the last
buoy and the finish comes closer. You’re on your way to the best
open-water swim of your life.
Or, sometimes, it goes like this: At the world swimming cham-
pionships in Melbourne in April, athletes faced heavy surf, fierce,
close-in jostling for position and nasty jellyfish in Port Phillip Bay.
The women’s 25-kilometer race was actually halted because of
stormy seas and resumed the following day. It was the first time in
open-water worlds history that a race had to be halted because of
weather conditions.
“The conditions were harrowing Saturday,” read the Associated
Press dispatch on the race, “with the swimmers flailing around in
crashing surf, many of them unsure exactly where they were going
as the wind whipped up to 75 kilometers an hour.”
“That was a terrifying experience,” U.S. swimmer Kalyn Keller
told reporters afterward. “I thought it was a bad dream.”
“It was my first-ever 25-kilometer, and it’ll be my last,” said Jana
Pechanova of the Czech Republic. “It’s too dangerous.”
Even when conditions calmed down the next day, many swimmers
exited the 10K and 25K races covered in welts from the jellyfish
that infested the bay. And the in-fighting among the lead pack,
which for much of the men’s 10K numbered 35 swimmers, was
unusually combative.
“I’ve never seen anything like it,” said USA Swimming assistant
coach Steve Munatones, who led the American open-water contin-
gent in Melbourne and who’s been involved in open-water swimming
since his days at Harvard in the early 1980s. “They were splashing
and kicking and elbowing each other for an hour-and-a-half, when
the lead pack finally dwindled to about 15.
“That was the most challenging race I’ve ever seen.”
Competition in open-water swimming—the ultra-distance

counterpart to pool swimming, popular for years in Europe and
only now catching on in North America—is intensifying because of
one factor: the 2008 Olympics in Beijing. For the first time the
swimming events will include an open-water race: a 10K swim held
in the rowing basin being constructed for the Games (which, of
course, is not open water in the true sense). Long considered
masochists and weirdos by their flip-turning brethren, open-water
swimmers are now gaining a level of acceptance and recognition
that only the five rings can bring.
Beijing, says Karen Reeder, a former U.S. national open-water
swimmer and now a member of the USA Swimming steering com-
mittee for open water, will mark the beginning of a new era for this
demanding and esoteric sport.
“In the swimming community each Olympic year we see more in the pool have found that turning to the open water has rejuve-
kids signed up for pool teams that next fall,” notes Reeder, “and the nated their careers. Australian distance star Grant Hackett has
same thing will happen with open water.” already said he plans to move up to the 10K in Beijing.
Most triathletes, of course, often come to open-water swimming “If you enjoy swimming, you can lengthen your career or
out of necessity, and they’re unaware that lake and ocean swimming expand your horizons by moving into open water,” says
have a proud heritage of their own that stretches from 19th-century Munatones. “You can continue to concentrate on pool swimming
British poet Lord Byron swimming the Hellespont to Gertrude but add a different dimension.”
Ederle’s smashing of the English Channel swim record in 1926 to Munatones, who grew up swimming in the ocean off Southern
Lynne Cox’s astonishing Antarctic swims of the present day. Only California, was a good-but-not-Olympic-caliber swimmer at
recently has the peculiar allure of spending hours in dark, cold water, Harvard when he did his first competitive open-water swim.
with no walls and no lane lines, begun to attract aficionados of “This was in 1982, the first year that USA Swimming sent an
endurance sport. official team to the open-water world championships,” he recalls.
Great open-water swimmers almost always start out as competi- “There was a qualifying race in Seal Beach, one beach away from
tive pool swimmers and later in life discover the joys of unbounded where I lived in Huntington Beach, and I won. So I got to be on
aquatics. Almost every dedicated open-water swimmer has a clear the first USA Swimming international team for open water.”
memory of the race or the swim that got them hooked. That world championship, a 25-kilometer swim held at Lake
“At the ’96 summer nationals, my coach heard about the open- Windermere in northern England, attracted a few dozen competi-
water swim and wanted us to do it,” recalls Erica Rose, a college tors. Today it’s not unusual for hundreds of swimmers to turn up
distance swimmer at Northwestern University who has blossomed for big races like the Waikiki Roughwater, the La Jolla
into one of the top U.S. open-water competitors. “I was the only Roughwater near San Diego and the Horsetooth Open Water
one who decided to give it a try, and I placed second in the 5K and Swim in northern Colorado.
qualified for an international trip.” “Definitely within the last year, and especially since they
The qualities required to become a successful open-water announced the 10K as an Olympic sport, we’ve seen a dramatic
swimmer are not unlike those required for success in triathlon: increase in the interest level and number of competitors,” says
stamina, resilience, a taste for long hours of solitary training and Rose. “At the nationals in mid-May in Ft Myers, [Fla.] I expect
above all adaptability. we’ll see the largest number of entries ever.”
“For me, a big part of it is just the distance,” says Rose. “I tend
to do better the longer the distance. And I really enjoy not just The U.S. fared well at the Melbourne championships—Kalyn
following a black line on the bottom of the pool. I like being in Keller finished second in the women’s 25K, while Mark
different locations, in different challenging circumstances and Workentin placed fourth in the men’s 25K. But the real powers in
different currents that you try to negotiate.” the sport are Russia, Germany and Australia. Russia barely beat
“Depending on the location, open water can be a lot more fun out Germany in Melbourne for the championship trophy, award-
than the pool,” says Trip Strauss, who swam at Yale before tak- ed to the country with the best overall performance by men and
ing third place at the Waikiki Roughwater Swim in 1983. “In women. Although times vary from course to course (and day to
Hawaii, for example, you could actually see sea turtles swimming day, as demonstrated in Melbourne), elite athletes agree that the
40 feet below you.” pace at international events is accelerating rapidly, and the
Spotting sea turtles and battling waves may not be for everyone, Olympic debut, in the flat water of the rowing basin, should be
but many long-time swimmers who have plateaued or burned out among the fastest 10Ks ever swum.
to control the environment, and you end up

trying to correct every time a wave pushes you,”
she explains. “It’s really a philosophical, mental
thing—if you think about it, even when a swell
is pushing you off-course, you’re still just tak-
ing your hand and pulling this way and pushing
that way. You just get in open water things that
happen to you that you can’t control.” Part of
the fun, says Munatones, is that you never swim
the exact same course twice: “Doing Ironman
on the Big Island, or the English Channel, or a
lake swim in the summer in Indiana, are all
completely different. What a newcomer needs
to understand is that every race is different.
Even if you do the same race year in year out,
one year it’s windy and the current is against
you, another year current is with you. It’s
always different.”
Be ready for the crush at the start. Just
about every triathlete has made the mistake of
The competition is unquestionably getting closer: In the 10K at getting caught up in the melee at the start of the swim and having to
Melbourne, which lasted just over two hours, the top 12 women rest and recover to get back into an aerobic zone. In every open-water
were separated by only 11 seconds. swim there’s a small percentage of racers out to win; if you’re just
With its huge base of age-group swimmers, its world-leading elite swimming against yourself, let them go out first. Take a wide, curv-
pool-swimming program and its long coastline, the U.S. should one ing approach to the first buoy to stay out of harm’s way and find your
day be among the top three nations in open-water swimming, says own rhythm. If you do choose to swim near the front, swim defen-
Reeder. One problem is that many local open-water races are sively: “If you are going with the leaders, keep your elbows high and
unsanctioned by USA Swimming, which means they do not have your arms close to your head in the beginning to prevent your gog-
age-group divisions. gles from being knocked off in the bedlam,” advises Strauss. It helps
“I’d like to see the masters swimmers, and the organizers, start to have a background in contact aquatics: “I played water polo from
opening up the distance swims and making part of the competition the age of 12 or 13,” laughs Munatones, “and going around the turn-
available to younger athletes,” she says. “If we established an age- buoys it really helped because you have to protect your space. People
group open-water championship, and had a longer race—a 5K or who’ve played water polo before know how to protect themselves
7K—for the older athletes, we’d have the more seasoned, experienced when there’s all sorts of thrashing going on.”
open-water swimmers going on to the national level. That’s when Race as much as possible. Unlike long-distance triathlons, which
you’ll see the U.S. really start to compete on the international level.” can take months to recover from, open-water swims can be an ele-
“Of the top countries, the U.S. is by far the least experienced [at ment of an ongoing training regimen—and there’s no substitute for
open-water racing],” agrees Munatones. “We as Americans typical- experience. Especially for triathletes, a 5K or even 10K open-water
ly don’t race this way. Triathletes do, they understand the benefits swim provides a welcome respite from the rigors of going all-out at
and strategies of drafting. But all the swimmers who come from the three different sports. “Do as many races as you can, and swim as
pool, they’re used to swimming by themselves in an enclosed envi- much as you can in open water,” advises Reeder. “You’ll find yourself
ronment, under controlled conditions, with no one within five feet swimming in all different conditions—cold water, warm water, all dif-
of them. They need to understand that this type of swimming is ferent kinds of waves, chop and swells. In this sport they don’t cancel
significantly different.” many races because of the conditions.”
Indeed, for triathletes seeking to gain a competitive edge, a
strong background in open-water racing can be the difference Ultimately, the allure of open-water swimming is not Olympic
between a mid-pack finish and a spot on the podium. So what are medals or professional prize money or the thrill of being kicked in
the main training and racing lessons for making the shift from the the face repeatedly by fellow competitors. It’s the primal sense of
pool to the lake or the ocean? being a lonely swimmer in a huge and unforgiving body of water.
Don’t alter your training radically. Rose, who lives and trains Lynne Cox, who has swum the Bering Strait and the Magellan
in Chicago under Northwestern men’s swimming coach Bob Strait in addition to her world-record Channel crossing, captured the
Groseth, hardly ventures out into Lake Michigan until summer. “I unique spirit of the thing in an interview reprinted on her Web site.
get more out of knowing how far and how fast I’m going in the “After swimming for more than five hours and being pushed
pool,” she says. “If you train like a distance swimmer, I don’t think backwards the entire time by a very strong current, people
the training has to be different for roughwater,” says Strauss. “In throughout New Zealand started telephoning out to my escort
other words, if you are training for the mile in swimming, I think boat, telling me that I could make the swim,” Cox recalled, describ-
the training regimen would be similar. A sprinter in normal pool ing her Cook Strait crossing in 1975. “There were so many other
competitions would obviously be out of his element in an ocean wonderful and difficult experiences that I had on that swim, but the
swim, much as he would be swimming a mile in a pool race.” most important idea that came out of it was that a swim could be
Have a plan, but expect the unexpected. One of the hardest more than an individual athletic challenge. A swim could be a way
things for pool swimmers to adjust to in open water, says Reeder, to connect with people from different countries, and it could be a
is being subject to forces they can’t control. “You’re used to trying way to open borders between people.”
J279_Feature_XterraCrashes2_ce_rr_km.qxd 5/14/07 3:29 PM Page 86
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New Zealand’s Bryan Rhodes earned the nickname Meatface at Hood River.
France’s Nico LeBrun broke his wrist at world champs in Maui. Donna Baker panicked
at a sharp turn in Japan, hit the brakes and flew into a lake. Even XTERRA photogra-
pher Rich Cruse has landed on his backside a few times trying to capture the com-
motion. It happens to the best of them: Melanie McQuaid, Conrad Stoltz, Candy Angle.
“It isn’t a ride till there is blood,” says Stoltz, and reiterates that fact in “The
Caveman’s semi-secret XTERRA tips” on page 56. “Falling happens often, and
that’s okay,” he adds. “It is very rare to actually get hurt—usually it’s just a
scrape or two and brownie points at the office.”
While it may be rare to emerge from the rocky trails banged up beyond
brownie-point status, there have nonetheless been some real doozies
throughout the decade-long history of XTERRA racing. Below, as
related by the victims themselves, is a handful of horror stories
from XTERRA (ah yes, but we can look back now and laugh).
All were painful. Some involved emergency rooms.
But after all the stitches and sur-
geries, none of these athletes
threw in the towel.
Illustration by Damon Wilde
I thought everything was fine and picked up speed again. Before

I knew it, my rear wheel locked up and tossed me to the right side
again. This time I landed on my knee. I noticed a piece of lava rock
wedged between the brake rotor and the spokes on my wheel. I
couldn’t get it out with my fingers, so I started searching for a stick.
This is when I noticed the blood pouring into my bike shoe. I fol-
lowed the blood trail to my knee and nearly passed out. I couldn’t
look at the wound without getting nauseous. I couldn’t feel a thing.
I was stuck roadside before the medical personal could get to me.
My right hip was bruised pretty badly and cut up, but the worst
were my arms, which slid across the lava rock. It was like having a
million paper cuts.
They spent over an hour in ER irrigating the wound and taking
X-rays. Then they handed me some crutches and sent me on my
way. —Jamie Whitmore
P.S. My bike is fine

This was from a post on Conrad Stoltz’s Web site Oct. 2, 2006.
I took a big tumble pre-riding the XTERRA USA champs
course this weekend. I went over the bars at a high speed, landed
on my head, splitting my helmet. I fractured my wrist in four
places, and I have a compression fracture of T12. I’m having sur-
gery to repair and plate the wrist in Reno on Wednesday and will
be wearing a back brace for two months to help the spine heal. But
I’m in good spirits and am thankful to be able to make a full recov-
ery. Those who know me well will agree that next year I’ll be back
with renewed vigor.
Rich Cruse
Thanks a lot for your support.
P.S. My bike is fine
—Conrad Stoltz
Whitmore takes The Plunge—literally

I don’t know how many times I heard, “What happened to you
in Maui?” after the 2006 XTERRA World Championship. Rumor
had it that I dropped out due to minor cuts and abrasions. But
there was nothing minor about the giant hole in my knee.
Let me start at the beginning. What makes the world champs in
Maui unique is the bike course covered with loose lava rock.
Imagine throwing a ton of different-sized marbles on the ground
and then riding on them.
Race morning was typical: I was behind in the swim and trying
to make up time on the bike. I wasn’t making the progress I want-
ed on the uphills, so I pushed a little harder on the descents to
make up for lost time. I was about halfway through the bike on the
infamous downhill, The Plunge. People crash here all the time. I
crashed here twice in 2004 but was able to go on and win. This
time was different. I flew by all kinds of people, including the
fourth-place woman, when all of a sudden my rear wheel began to
fishtail. I was going too fast for the rear of my hardtail bike to stay
in place. The right side of my body hit the ground, and I began
sliding across the lava rock on my arms like a rag doll. I got the
wind knocked out of me, so I couldn’t even get up. This lasted
about 30 seconds before the adrenaline kicked in. I straightened
Rich Cruse
out my handlebars and jumped back on the bike.
DAVE “KAHUNA” NICHOLAS’

TOP-3 SPILL SIGHTINGS
CRASH NO. 1: SUPER-RHODSEY
I still remember what I think has to be the top crash in XTERRA history. It
was at Hood River, Ore., in 1999. New Zealand’s Bryan Rhodes is better known
as a successful Ironman-distance athlete, but Rhodsey is also great on a
mountain bike. The course at Hood River is a climber’s course, and that year
we had T2 up on the mountain.
Price “Bubba” Miller remembers the incident well. “Rhodsey came into T2
a bloody mess from playing Superman off his bike. His face was totally red. I
stopped him and told him to stay put and I’d bring back a medic to clean him
up. That crazy Kiwi put his hat on and told me, ‘No way am I stopping,’ and took
off running down the hill.”
I recall Bubba making an announcement on our radio saying he was sure
Rhodes would need assistance because his face looked like hamburger. I
waited at an intersection about a quarter-mile from the finish and here comes
Rhodes, face beat up, hat hanging down and running like the wind. I followed
him past the finish line and told him we needed to get him to the med tent. He
asked why, as the man never knew what he looked like. We cleaned him up,
he went on the podium to collect his prize and he is forever known to our crew
as Meatface.
Rhodsey was at our after-party that night, laughing and living it up. And he
showed up a week later in Half Moon Bay, Calif., for the next XTERRA.
CRASH NO. 2: TOUCHETTE’S SYNDROME

Cherie Touchette is a great athlete who seemed to never have any luck. In
2002 Cherie was ready for Maui; she had a great swim and quickly used her
climbing skills to take the lead. The videotape of the 2002 race shows a fan-
tastic long cut of Conrad Stoltz absolutely bombing down The Plunge. The
cameraman who was at the position kept shooting the downhill, and soon you
could see the bright-green jersey of Cherie Touchette coming quickly down
the volcano. There was a dip just short of the camera position where the rid-
ers go out of sight for a brief second. In that second, the hopes of a world
Rich Cruse
championship for Cherie went all wrong. Instead of riding into sight, that
green jersey went flying as poor Cherie came off her bike and rolled hard
down the hill.
One good spill deserves another
Most seasoned mountain bikers would agree that if you never CRASH NO. 3: “OHHHHH MY OAKLEYS!”
crash, then you aren’t testing your limits. Last June at the Pelham, In 1997, Doug LeBlanc had just returned from a tour of duty with the Navy
Ala., race, I tested mine. While pre-riding the course with my friend to his home in Louisiana. This new event called XTERRA was taking place at a
Conrad Stoltz (also known to push the limits; please see above), I nearby park, so Doug decided to try it. He won his age group, was first ama-
took a spill in the trees of Oak Mountain State Park. It wasn’t a phe- teur and fifth overall. He was hooked. Over the next year Doug had some great
nomenal crash, but the outcome was devastating. As I soft-pedaled results including second amateur and second in his age group at the world
up to Conrad, he could probably tell by the look on my face that champs in 1997, just 20 seconds out of first.
something wasn’t right. “I banged my knee pretty good,” I said. I In 1998 he got serious and returned to Maui to win the age-group title. But
thought a little ice and ibuprofen would do the trick. That wasn’t XTERRA has a humbling way about it, and Doug had serious problems on the
the case; it turned out to be an open fracture of the patella (knee- bike and came into T2 minutes off the pace. Never one to give up, LeBlanc
cap) that required emergency surgery, a couple long screws and blistered the run until he got to Spooky Forest. Those who have done XTERRAs
some Kevlar wire. Although the spill was a huge setback for me, it understand that the runs take you over and under trees, branches, rocks and
wouldn’t make a highlight reel. But my next crash would. streams. Spooky Forest is just that: thousands of salt air–tolerant brushy
Fast-forward four months to the XTERRA national trees in soft sand. Doug was nearly through Spooky and could see the ocean
Championship in Lake Tahoe, Nev. It was my first race back fol- just a hundred meters away when he forgot to duck. Our cameras were there
lowing my knee injury. It happened on the famous Flume Trail, the to capture his head hitting a fallen tree. LeBlanc got knocked on his butt,
edge of which basically drops 1600 feet to the shores of Lake shook his head, looked around to pick up his glasses and stared into the cam-
Tahoe. As I approached a fellow racer I asked for room to pass. He era with the now infamous, “Ohhhhh my Oakley’s” exhortation. Despite the hit
moved slightly to the left, exposing some of the trail and the steep and fall, Dougie had the fastest run split in his age group.
drop-off. I tried for a quick burst to make it past, but we ran out of Probably the most important part of the story, however, is that every one of
trail. He merged back on the trail and bumped me off. I sailed these folks came back to race XTERRA over the years, and every one of them
through the air, still clutching the handlebars in an inverted, aerial made the post-race party the night of their incident. Maybe that’s the best
position. Luckily, I didn’t plunge the1600 feet to my death. Instead, XTERRA story of all. Race hard, party hard and live more.
some sharp rocks broke my fall. Dave “Kahuna” Nicholas is the managing director of the XTERRA Global
—Josiah Middaugh Tour and a friend of this magazine and its staff.
Michellie Jones Ironman Triathlon World Champion
1 in 6.
©2007 Prostate Cancer Foundation | Photo by Rich Cruse
One in six American men will be diagnosed

with prostate cancer. More than 27,000 men
will die from the disease this year alone.
It’s time to do something about it.
www.athletesforacure.org
Register online between June 1 and July 1, 2007 and receive a free
iron-on logo – just like the one Michellie Jones wore in her 2007 Ironman
win and is also worn by all Athletes for a Cure Professional Athletes.
There are several risk factors for prostate cancer: family history, age and race.
Know your risks for prostate cancer and talk to your doctor.
A perfect endo in Tahoe The impact of the fall was like a sandblaster to my face, arms,
I was at the 2004 XTERRA nationals in Nevada, and nothing legs and shoulders. I probably would have lost my vision had it not
was going to get in my way. I had a pretty good swim and headed been for the glasses, and I surely wouldn’t have made it without the
out on the stunning Tahoe Flume and Rim Trails. The combina- helmet. The inside of my lower lip was nearly torn off my mouth
tion of the uphill riding, dehydration and elevation started to take and I spit out sand and debris for over a month.
its toll on my sea level-trained body. I forged on. After I passed the My mother cried. The ladies at work screamed. And most of my
highest portion of the bike, although spent, I was excited because I logical friends questioned my sanity.
was pretty sure I was leading my age group. But that’s when the shit —Ryan DeCook
hit the fan, or rather, the sand hit the spokes.
On the way down the mountain, my legs and arms cramped. The
last downhill was fast and furious consisting of sand and rocks with
several challenging turns. The sandy fire road was like a cloud of
dust, stinging my eyes as I roared around the corners. I flew over
the first couple of water bars catching air for a few seconds each.
But one of the water bars seemed to creep up on me. I panicked
and hit the brakes at exactly the wrong time. The water bar
launched me way into the air, and I did an endo worthy of a per-
fect 10. I believe I revolutionized the modern face-plant. I don’t
remember getting on my bike again, but apparently I did. My face
took most of the fall. The impact of 20-plus mph broke my helmet,
ripped off my glasses and cut up my shoulders, knees, elbows and
pretty much destroyed the skin on my face. Although they missed
my initial fall, the XTERRA video crews were there to show the
world how awful mountain-bike skills are after a concussion.
As I finished the last couple of miles, I remember hearing the
cameraman yelling “Slow down! Slow down! There’s a big turn up
ahead.” Then everything went blank again.
Rich Cruse
In the company of strangers
Usually our crashes occur in the company of our good friends or
loved ones, and they are the only ones to see them happen. Not
mine. At the 2006 XTERRA world champs, the CBS camera guy
was right behind me, catching it all on film, so the entire country
got to see it when the race aired. Then, of course, they had to show
it numerous times.
I was feeling great and starting to think about the run as the bike
was almost finished. I thought too far ahead, too soon. All of a sud-
den, a rock jumped out in front of me, hit my back wheel and sent
me flying, skidding across the trail on the lava rocks.
It happened so fast I can’t even remember the details. One sec-
ond I was feeling great on the ride and the next I was crying in
pain. I suffered several broken ribs and three lacerations across my
knee that all needed stitches. But the most painful part of all was
losing a podium finish and the money that went along with it. The
one crash I will always never forget just had to happen at the world
championships when I was in second place with a couple of miles
Rich Cruse
to go in the bike.
—Candy Angle
Keeping the rubber side down

By Melanie McQuaid
Courtesy Melanie McQuaid

Melanie McQuaid’s 7 tips for staying saddled up • Riding sketchy sections is very similar to skiing the steeps.
XTERRA has a reputation for being a dangerous sport. I whole- You want to look ahead and choose your line ahead of time. The
heartedly disagree. Poor bike-handling skills contribute to crashes difference is that instead of keeping your weight forward on your
on the road just as they do off-road. And, on the plus side, off-road skis you actually want to keep your weight back. Having your
racing will help you corner and descend better and will help you be center of gravity over your rear wheel will help you stay behind
able to stay aero longer on your road bike by teaching you to relax the bars rather than going over them.
your upper body while powering with your legs. • Once you have chosen your line and pushed your weight
• Think about your tires. There are many combinations that back, commit! The worst thing you can possibly do is change
can help you navigate sketchy terrain or minimize rolling your mind halfway through. A bit of confidence will prevent
resistance on high-speed sections. Knowing a course can help most of your crashes. It is usually a late exit that causes a crash.
you to put together the right rubber combination for race day. • Practice riding technical sections at race pace. It is a dif-
The pressure you ride your tires at will affect the traction you ferent skill to ride descents while calm and rested versus riding
get from the rubber, so experiment with that as well. sketchy bits at race pace.
• Pre-ride the course if possible. This will help your tire • Be confident and relaxed. Usually when you are nervous you
decision as outlined above and allow you to check out any look where you don’t want to go and tighten up your shoulders
tricky sections at slow speed. After you have had a couple and arms. Relaxing allows you to use your upper and lower
passes to gain some confidence, then practice at race speed. body as extra suspension in bumpy sections.
This will help you formulate a strategy for pacing and fueling • Lastly, keep focused. If you focus, look far ahead, stay relaxed
on the bike. and commit, you will have your best ride.
WhatÕs Your Frequency?

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J279_Feature_QandA2_ce_rr_km.qxd 5/14/07 3:39 PM Page 96
Courtesy Terry Martin

TRIATHLON
MEETS
TINSELTOWN Twenty years ago Nautica Malibu
Triathlon race director Michael
Epstein started a tiny triathlon in
west LA. Today, Hollywood A-listers
run the show
By Rebecca Roozen
J279_Feature_QandA2_ce_rr_km.qxd 5/14/07 3:40 PM Page 97
The only times you’re certain to see celebs like David Duchovny, and others, but Nautica was our key event. Every year it just kept
Jennifer Garner and Will Ferrell are on the silver screen or in the getting bigger and bigger.
pages of US Weekly. But triathletes looking for a race with a little TM: And now?
flavor, Hollywood-style, have a chance to rub shoulders with ME: It’s totally transformed today. In 1997 I decided, because
these stars that drop their celeb status for a day and join in on the of some personal battles—my wife had cancer when pregnant
swim-bike-run at the Nautica Malibu Triathlon, in California. with my son—to give something back. To take one of our events
The tradition began when Tom Cruise showed up one year as and give back.
part of relay team at the Malibu race. A following of athletic A-lis- The year before we started that, Tom Cruise showed up and
ters like Robin Williams, Minnie Driver and David James Elliot raced on a relay team. That was pretty cool. We figured since
were interested in racing the .5-mile swim, 18-mile bike, 4-mile we’re in Malibu, we might as well start reaching out to trainers
run course—or part of it—to raise money for charity. For years, and other celeb athletes. Scott Tinley invited Robin Williams to
race director Michael Epstein donated profits to the Elizabeth come down as a host. We got news anchors and television sta-
Glaser Pediatric AIDS Foundation, and this year benefits of the tions in on it and found celebrities that could either swim, bike
Sept. 16 race will support the Children’s Hospital Los Angeles. or run and built teams around them. Our runners were world-
Triathlete checked in with Epstein to learn how he built one of the class cyclists and swimmers like Amanda Beard. We had a very
greatest acts in triathlon. competitive division, and at the same time we were reaching
out.
It went from celebrities just doing relay teams to doing the
whole thing. We’ve been very fortunate to have them take time out
of their busy schedules—people like Jennifer Garner and Felicity
Huffman—to come help us out.
TM: What’s been the most interesting aspect of having celebrities

participate in your race?
ME: The reason they come is to be athletes for a day. The
common bond is that they take their celebrity life away for the
day and just come out and race. I think that’s the coolest thing
about this race.
Courtesy Michael Epstein
Triathlete magazine: How did you get started as a triathlon race

director?
Michael Epstein: I started out as a participant triathlete and
began competing in longer and longer triathlons. I really started
getting into it in the mid- to early ’80s.
I did this Bud Light race in Boston—there were 2000 people, a ton
for that time— and they lost my running shoes. So, I had to run the
10km barefoot. Needless to say, I got to know the race director after
that, in search of my shoes. There were a lot of people complaining
and yelling about the race. But I thought it was great. I got inspired
by the sport and how many people were involved. So I asked the race
director how to get involved, and he said I should just start my own
triathlon . . . I started volunteering at events and later that year put
on the Malibu Triathlon for the first time.
TM: What were your initial intentions with the Nautica Malibu
Triathlon?
Courtesy Terry Martin
ME: I had absolutely no idea we were going to turn it into a

business at some point. It was just a hobby at first, and about four
years into it it turned into a fulltime job. That was about 1991.
We were putting on other events, such as lifeguard competitions
J279_Feature_Wildflower_ce_rr_km.qxd 5/14/07 3:42 PM Page 100
w e r -ed
Wi ld f l o he pilgr i m a g e t o Wi ldflower’s 25 t h A n n i versary
e t es make t
r i a t h l Segesta
80 00 t y b y J o h n
• P h o tograph
Murphy
B y T. J .
1 0 0 J U LY 2 0 0 7 T R I AT H L E T E M A G . C O M
A few years back, the Wildflower Long Course

Triathlon lost its allocation of Hawaii Ironman
slots. Some wondered if the retraction would
spell a long, slow doom for the race that, each
spring, triggers a lemming-like response from
triathletes across the continent and around the
globe. Would people still giddily overload
their vans with bikes and tri-club members
and drive six or 36 hours to Lake San
Antonio? Would they continue to accept the
crush of traffic that at times locks up the wind-
ing, narrow roads in Central California wine
country? The packed campgrounds? The
deliriously non-existent cell-phone reception?
Terry Davis, the accidental race director
who virtually stumbled into creating
Wildflower a quarter of a century ago,
recalls the change. “The WTC is a great
organization, and we understood why they
were re-allocating the slots,” he says. Did it
hurt the race? “Well,” he remarks with his
trademark kindness, “the year after we lost
the slots, our festival grew 20 percent.”
One factor surely at work within the
Wildflower magic—the weekend now fea-
tures three races, the half-ironman-distance
Long Course, a sprint mountain-bike race
and a Sunday Olympic-distance race—is
that, like Kona and the Hawaii Ironman, the
longer an event runs in a single location, the
more good memories that accrue and multi-
ply and generate the soul of a triathlon.
Every individual stacks them up year after
year, and just do the math. You only need to
do the long-course race once to establish
emotionally charged memories.
For instance: the descent down the concrete
boat ramp into the swim where the adrenalin
feels like it’s going to ooze from your ears; the
opening climb on the bike route with your
buddy clanging a cow bell from the side of the
road, where you experience what it’s like to be
a cable car grinding up a California street in
San Francisco; the almost overwhelming sense
of relief of (finally) ascending the peak after
mile five on the trail run and the delicious
view of the downhill run into the valley; the
live music on stage at Wildflower central, with
the sunburned foothills as a glorious back-
drop. The memories keep piling up, and we
accumulate a life at Lake San Antonio where,
with the awakening spring and the promise of
summer, we feel compelled to return and once again thrash ourselves The 32-year-old Lavelle finished second in both the 2002 and
through yet another eye-popping sacrifice for the triathlon gods. 2003 long-course competitions and then was sidelined for three
On the weekend of May 5, nearly 8000 triathletes set up camp at straight years by injury and illness. Although 2006 champ
Lake San Antonio for the 25th running of the event. In the pre- Samantha McGlone opted to go to St. Croix rather than defend
miere event held on Saturday, California’s Becky Lavelle employed her title at Lake San Antonio, Lavelle would face the challenge of
an overpowering bike ride to break free from a string of frustrating fending off Australians Kate Major and Mirinda Carfrae and
past finishes, and Sweden’s Bjorn Andersson surprised himself as American Alexis Waddel.
well as the triathlon world by holding off Australian Chris Legh on Lavelle burned through a choppy 1.2-mile swim in 25:29 to estab-
the 13.1-mile run leg to win his first Wildflower crown. lish a two-minute gap on the women she would later worry about on
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 1 0 1
the run. The 56-mile bike

leg was cursed with relent-
less cross- and headwinds, a
factor that Lavelle used to
her advantage as she padded
her lead by out-biking her
competitors by four min-
utes and more, splitting
2:37:13 as compared to
Waddel’s 2:41 and Major
and Carfrae’s 2:42.
“I had no idea what kind
of lead I had until halfway
through the run,” Lavelle
said. The dark memories of
2002 and 2003—where she
lead both races until being
overtaken on the draining
trails that crawl up and
down through the hills
between the lake and Long
Valley—surely motivated
the woman that has been
dubbed the queen of Tri-
California events. But her
1:30:49 run did the job,
winning the one Tri-
California title that has
long eluded her with a time
of 4:35:19. Carfrae finished
second in 4:38:14, Major
third in 4:42:26 and
Waddel fourth in 4:42:52.
Also taking thorough
advantage of the wind-
whipped bike leg was
powerhouse Andersson,
fresh off a stint of desert
training in Southern
California. Andersson
wasn’t able to shake many
competitors during the
swim, as he exited with the
likes of Colorado’s Brian
Fleischmann, California’s
Brian Lavelle (Becky’s
husband) and New
Zealand’s Bryan Rhodes,
all in the 24-minute range.
On the bike, however,
Anderson locked himself
deeply into the aero posi-
tion on his Cervelo and
ripped free of the field on
the undulating bike ride.
The 28-year-old Swede
biked 2:15:05, miraculously
fast considering the tough
conditions (the bike-course
record was set by one-
time pro cyclist Steve
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Wildflower turns 25:

A chat with Terry Davis
After a quarter century, Wildflower race director Terry Davis
has watched his creation grow from 86 athletes in 1983 to a
happening with 8,000 athletes this year
By Jay Prasuhn
Larsen in 2001 with a time of 2:14:06). His chief competitor,

Aussie Chris Legh, managed a 2:19:46 and was five minutes
behind Andersson at T2.
“Based on historical events, I would have been confident if Bjorn
had 10 minutes on me,” Leigh quipped after the race, a comment
reflecting Andersson’s at-times weak run. “But he was tough out
there today,” Legh said. “I took the lead at mile nine and figured I
had it. But he
attacked twice, and
Wildflower Long Course Triathlon
I was completely
Lake San Antonio, Calif.
empty. I couldn’t
May 5, 2007
match him.”
1.2-mile swim, 56-mile bike, 13.1-mile run
“I thought for sure
Chris had the win,”
Women
Andersson said. “I
1. Becky Lavelle (USA) 4:35:19
can’t say I really
2. Mirinda Carfrae (AUS) 4:38:14
attacked; I just ran as
3. Kate Major (AUS) 4:42:26
hard as I could.”
4. Alexis Waddel (USA) 4:42:52
Andersson fin-
5. Erin Ford (USA) 4:46:47
ished off the victo-
ry with a 1:26:04 Wildflower never always manages to bring up something mem-
Men
run and 4:07:53 orable. 2004 was such a year. I could scarcely keep up with
1. Bjorn Andersson (SWE) 4:07:53
win. Legh was sec- Cameron Brown on my mountain bike as he ripped over the hilly
2. Chris Legh (AUS) 4:08:21
ond in 4:08:21 and course in third place on the run. As he rounded a corner, me ped-
3. Benjamin Hoffman (USA) 4:13:32
Benjamin Hoffman, aling furiously on his heels, we were greeted by the historic topless
4. Joe Gambles (AUS) 4:14:45
from Durango, aid station, a collection of CalPoly students that made cheering a
5. Timothy Marr (USA) 4:15:02
Colo., took third in spectator event for the athletes. Concentration broken, Cam
4:13:32. glanced at me and cracked a smile, “I certainly didn’t expect that!”
For complete results, visit tricalifornia.com.
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I have always known that nutrition is the
cornerstone of fitness and health.
Perhaps, you have heard that I used to
wash my cottage cheese to get the fat
content down, or that I ate dried figs as
my main source of fuel during an
Ironman victory. Throughout my profes-
sional career I have always searched for
the safest and most effective way to keep
my body healthy and at it’s best in
training and competition.
Two years ago, I looked, with my usual

skepticism, at a new product called
BioBuilde. Unfortunately, nowadays,
claims and marketing hype often greatly
overstate the characteristics of nutritional
products. When I logged onto
www.BodyHealth.com, I found a
significantly long list of testimonials
from triathlon champions, Olympic
medalists, pro cyclists and other athletes.
They simply said, in their own way, “hey,
this BioBuilde is safe and it really works
wonderfully.” Then, I was even more
impressed when I reviewed a number of
the more than 44 clinical studies
published in peer reviewed journals on
the product. These clinical studies
showed conclusively and confirmed over
and over, that BioBuilde does provide the
best body protein synthesis in compari-
son to any dietary protein or dietary
supplement.
Of course, I knew that enhanced body
protein synthesis translated into a better
and faster recovery for muscles, tendons,
and bones after workouts and meant
NNU = The scientific measurement of the anabolic
stronger and faster performance. Based efficiency of a protein or amino acid.
on this evidence, I decided to give it a try.
* Clinical studies have shown that BioBuilde provides a
Only after few days I could feel, see and 99% Net Nitrogen Utilization (NNU), the highest among
any dietary protein or supplement. As a result of its
measure an increase in the strength and extremely high NNU Biobuilde releases only 1% of
endurance of my muscles, as well as a nitrogen catabolites (metabolic waste) the lowest among
significantly better and faster muscle any dietary protein or supplement. This is 80 times less
recovery. It works! than the amount released by whey or soy, and 65 times
less than that released by beef or fish. Therefore, the use
of Biobuilde results in the highest body protein synthesis
My unequivocal advice is that you try and the lowest released amount of nitrogen metabolic
BioBuilde for 4-6 weeks and experience waste. This means less unwanted burden for kidneys and
what superior protein nutrition can do for liver.
you. I’m betting that after your own
personal trial, you’ll be like me and never 3!6% /. ,).%
go a day without it.
WITH 0ROMO #ODE 4!$3!
Here’s to your health, "ODY(EALTHCOM
Dave Scott 4OLL &REE
Wildflower weekend is just that—a break from the ordinary. or plan, but I can’t. I was planning a Bluegrass Festival with a 10K
What started in 1983 with just 86 athletes has swelled to an event run to promote the lake in the early season. A friend said we should
with 8,000 athletes and 30,000 spectators, turning a sleepy camp- do this new thing called triathlon where you swim, bike and run. I
site at Lake San Antonio, in California, into what’s often termed like different experiences, so I said that it sounded great, let’s do it.
the Woodstock of Triathlon. Wildflower is actually several races I was working for the Monterey County Parks Department at the
(long-course, Olympic-distance and mountain-bike triathlons) time so the permitting was easy and the roads were lightly traveled,
with several titles up for grabs including an always hotly contested so that made planning it much easier.
pro race, relay races, collegiate and club championship.
Celebrating its 25th anniversary this year, Wildflower remains an Triathlete: Within the races you present club and colle-
A-list spring fling on the calendar of any athlete. giate championships. No better place to get team collegiate
camaraderie together than at a campsite the night before
Triathlete: Back in 1983, did you expect this race would the race, eh?
became a cultural phenomenon? Davis: I think triathlon clubs and teams are the heart and soul of
Davis: Truthfully, back in 1983 I really didn’t know what the the sport. If our sport is about living right, then sharing the
future would bring. I knew that the lifestyle of fitness and recre- lifestyle with someone else doubles the pleasure. Not very many
ation was not only good for your body but it was good for your people like to train alone. It is great to have someone else to share
mind. Triathlon was a new sporting event that combined the three your passions with. Triathlon clubs provide a way for groups of
basic activities everyone wants to do from the time they are kids likeminded people to share more time together. We have club
able to play. As far as Wildflower goes, only after the first race did competitions to bring the clubs from different cities together and
I have a feeling that it was something special, but I didn’t know the members on the teams have pride in their particular teams. It
why. What Wildflower has grown into is beyond my biggest imag- is a really healthy environment. Teams also provide safety, security
ination. It is like your child growing up to be the President of the and companionship. They reach out to new people and bring them
United States. to the event.
Triathlete: In a sport that celebrates big events in big metro Triathlete: While the 70.3 series has picked up steam, are
centers, what spurred you to have a race in such a remote you proud that Wildflower long course was regarded the first
location? Easy county permit on lightly traveled roads? middle-ground battlefield between the short-course and
Davis: I wish I could take some credit for some special strategy Ironman pros?
*OHN (OWARD
4HREE TIME #YCLING /LYMPIAN
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J279_Feature_Wildflower_ce_rr_km.qxd 5/16/07 9:42 AM Page 107
Davis: I think I am most proud that Wildflower is Wildflower. er. My daughter Colleen Bousman is the vice president of the com-
There is nothing else in the world like it. The Ironman races are pany and the kingpin to the organization. She has the organiza-
great, but they seem to be more about market share than the race. tional skills of a brain surgeon and directs all the committees and
Wildflower is the most difficult long-course race in the world. teams. Many of the team members have been with us from the
Professional triathletes, just like the rest of the triathletes that early years and know everything about their area of the event. I was
come to Wildflower, love the course and love the atmosphere. In told once when I was a kid that if you take care of the little things,
the early years professional triathletes did all the distances: Scott they will take care of you.
Tinley, Mark Allen, Dave Scott and Scott Molina would win the
longer races and Mike Pigg, Greg Welch and Ken Souza would Triathlete: What are your top memories from the last 25
win the shorter races. Greg Welch was the first little fast guy to win years at Lake San Antonio?
Ironman, the big tough guy’s race. This gave short-course racers Davis: I think the first is watching Paula Newby Fraser win her
the idea that they could move up. Wildflower was perfect battle- first Wildflower triathlon and then following her incredible career.
ground for this new rivalry, and it has been perfect ever since. She is truly the queen of the sport. Those early years were special.
Many careers have been started at Wildflower and many careers They were the beginning of friendships that would last for decades.
have been made at Wildflower. The great part is that it seems that The pioneers of the sport would later become the legends.
when you get to Wildflower all the egos are left at home and every- 2004, the year of the incredible rains where we had to change the
one is just there to enjoy the day. courses on the morning of the race. It rained so hard on the trails in
the backcountry that triathletes would have literally gotten stuck in
Triathlete: This event has earned you a reputation as one of the mud if we didn’t change the course. It was incredible because we
the best race directors in the nation, if not globally. How do were able to make the course changes and not affect the experience
you organize almost 40,000 people? of the triathletes. The triathletes who survived that year are the real
Davis: It is done by the grace and mercy of God and a lot of hard triathletes. They will have stories to tell the rest of their lives.
work by an incredible group of people referred to as the Tri- Finally, the 20th-anniversary year in 2002 was a special event
California Team. Although we are not all family members we oper- for me. To really see the fruits of your work and take a few min-
ate like a big family. There are about 80-100 dedicated, hard-work- utes to put them into perspective is always great. This was also
ing and committed people who are the key team members to put- the year when we moved the transition area to the lower parking
ting on Wildflower and the other Tri-California events. They love lot and made the new finish area that allowed us to expand the
to work with each other and the events are an excuse to be togeth- race to 8,000 racers.

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J279_Feature_AdventureRacing3_ce_rr_km.qxd 5/15/07 9:46 AM Page 108
The World´s 1st

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Adventure racing struggles
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By Brian Metzler
Photography By Eric Beach
NO SEAMS July 7, 2002, was a picture-perfect blue-sky morning in Telluride, Colo. With the sun shining
absolutely without on the jagged peaks of the San Juan Mountains, 248 endurance athletes from around the world
rubbing seams stuffed various pieces of gear into lightweight backpacks in preparation for the beginning of
the world’s richest adventure race. Five years ago, adventure racing was all the rage, and
100% ELASTIC the start of the inaugural Primal Quest Expedition Adventure Race signaled the dawn of a
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become an intriguing concept, both to endurance athletes and armchair adventurers watch-
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Sportin but so was the fact that a major international race was being held on U.S. soil for the first
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tracks. Since the end of 2005, several of adventure racing’s biggest great, big events like Eco, PQ and the Raid and now we’re down
events—including Primal Quest—most of its semi-professional to just the world championship.”
teams and even a monthly magazine that covered the sport have
been put on hold or disappeared completely. State of the sport
When Primal Quest announced last winter that it wouldn’t hold But it’s not just major international events with $8,000 entry fees,
a 2007 race because of logistical and funding issues, it came as a it’s smaller domestic races that cost a few hundred bucks, too. The
major disappointment to athletes, even though it merely confirmed Virginia-based Beast of the East adventure race, a prominent multi-
what had been expected for a long time. A few months earlier, a day race in the U.S. since its inception in 1998, was canceled in 2006
reduction in sponsorship money had forced the French organizers and not held this year. The Teva Mountain Games in Vail, Colo., and
of the Raid World Championship to cancel its international quali- the Mountain Sports Festival in Asheville, N.C., both removed the
fying series and retool its expedition championship race into a five- six-hour adventure races from their roster of events in 2007.
day stage race in France. To top it off, many of the sport’s most decorated athletes—Ian
Among major international events, only the Adventure Racing Adamson, Patrick Harper, Rebecca Rusch and Billy Mattison—have
World Championship, held in early June in Scotland, remained as recently retired from the sport. What happens next is anyone’s guess,
an expedition-style race. but most agree the sport is at a crossroads.
“It’s a real drag, for sure,” says Mike Kloser, captain of Team “This will be kind of an indicator year for the sport,” says Todd
Nike, which won four world championships and four Primal Jackson, owner of Lake Tahoe-based Seventh Wave Productions,
Quest titles between 2002 and 2006. “For a while, we had a lot of which is organizing 14 adventure races in the Big Blue Adventure
Series this year. “The big events are important because they Primal Quest and others have, and adventure racing isn’t ready for
always draw the interest of gear manufacturers, and that’s always the Olympics just yet.
good for the sport, but that’s not where most of the competitors But there seems to be a lot of potential, both because grassroots
are coming from. But our numbers have been good so far this year participation numbers are still growing and the interest in outdoor
even without a big event.” action and adventure sports is at an all-time high. The United
There are certainly paral- States Adventure Racing Association (USARA) reports 3,000
lels, not to mention lessons members and 300 sanctioned races nationwide. Meanwhile, the
5 key figures to be learned, in triathlon’s
history. Ironman created a
outdoor-recreation industry reported nearly $300 billion in sales
last year, up more than 50 percent from 1996.
Here are five key people who helped
storm of interest in triathlon And that’s where Troy Farrar, the founder and executive director
grow the sport of adventure racing in
in the early 1980s, only to of the USARA, sees a silver lining. Although many multi-day and
the U.S.
see it wane in the early 1990s 24-hour events have disappeared, the major trend in domestic
before eventually rebound- adventure racing in the last two years has been a focus on short,
1. Mark Burnett
ing, in a huge way, after the sprint races—beginner-friendly events that draw between 150 and
The founder and executive producer
sport’s Olympic debut in 250 people and take two to four hours to complete.
of Eco-Challenge, Burnett held nine
2000. Rising race costs and “That’s a good thing,” Farrar says. “Our numbers are definitely
events in eight countries between 1995
entry fees, a fickle sponsor- still going up, and having so many beginner races should only bring
and 2002 before moving on to other
ship climate and the struggle more people into the sport. The big races almost have to be stand-
reality TV projects such as Survivor, The
of organizing on a global alone events that are separate from the grassroots part of the sport.
Apprentice, Rock Star, The Casino, The
level are some of the things If they come back and help grow the sport, great. But if not, I think
Restaurant and The Contender.
that challenged both sports we’re still in a very healthy place.”
in their infancy.
2. Michael Epstein
The first person to make adventure
“It looks similar to what In the beginning
happened with triathlon, Adventure racing burst onto the scene in the U.S. in 1995 when a
racing accessible to the masses, this
which hit a home run with then-unknown British ex-pat living in Los Angeles named Mark
longtime triathlon producer operated the
Julie Moss on TV in 1982 Burnett announced he was putting on an event called Eco-Challenge
Hi-Tec adventure-racing series from
just like Eco-Challenge did through remote deserts, mountains and rivers of Utah.
1996-2002. He now runs the Muddy
in the 1990s,” says Adamson, Fifty teams had paid the $7,500 entry fee and signed up for that
Buddy run-and-ride series, as well as the
who retired in December as race, but few knew little, if anything, about what they were get-
Nautica Malibu Triathlon and the Day at
one of the world’s most suc- ting into. Burnett leveraged the initial interest to generate media
the Beach Triathlon. (For more on Epstein,
cessful racers. “Then it took coverage in the Los Angeles Times, USA Today and even Playboy
please see the Q & A on page 96.)
a foothold and gained magazine while also enticing both MTV and ESPN2 to broadcast
momentum, which is what some of the highlights.
3. Ian Adamson
adventure racing has done. It wasn’t an original idea. Burnett licensed the concept from
Arguably the most successful adven-
And just like triathlon, the the Raid Gauloises, the French-organized race that pioneered
ture racer of all-time, he helped his
groundswell of participants the concept of co-ed team expedition racing when it debuted in
teams win seven world-championship
continues to grow.” Still, 1989 in New Zealand. With subsequent races in Costa Rica,
events, including the 2006 Adventure
triathlon’s biggest event, New Caledonia, Oman and Madagascar, it started to develop a
Racing World Championship in Norway
Ironman, never disappeared following among endurance fiends, military groups and wealthy
and Sweden. Since retiring in December,
the way Eco-Challenge, travel enthusiasts.
he has been focusing on growing his 24
Hours of Triathlon race in Boulder, Colo.
4. Troy Farrar
As the founder and executive director
of the United States Adventure Racing
Association, he’s helped has helped it
grow to more than 300 races and 3,000
members since 1999. He also helped put
together the first collegiate adventure-
racing championship this year in Reno.
5. Bill Watkins
The chief executive officer of Seagate
Technologies, the $15 billion worldwide
king of the hard-drive industry, has been
a financial backer of adventure racing for
many years, including all four editions of
Primal Quest. He’s competed in a handful
of events and spends $1.8 million of his
company’s money to send 200 employees
to a team-building adventure race in New
Zealand called Eco-Seagate.
xterra full page 5/15/07 9:07 AM Page 1
cities. Although nothing like Eco-

Challenge or the Raid Gauloises,
Epstein’s Hi-Tec Adventure Racing
Series events—which were aimed at
elite athletes, weekend warriors and
couch potatoes—included mountain
biking, trail running and open-
water paddling in inflatable canoes,
plus special tests for good measure.
Dozens of other race promoters,
many with experience in triathlon,
started organizing adventure races,
and within a few years there were
more than 400 races scheduled
across the U.S., Canada and
Teams to watch
Several top American teams,
including GoLite/Timberland, Spyder
and Montrail, lost their sponsorship
Burnett didn’t fit into any of those categories, even though he had Mexico, with new ones backing in recent years. Here are the
once been a soldier in the British army. He had read about the Raid seemingly popping up top American teams to watch in 2007.
in the Los Angeles Times and sensed a trend about to unfold—the every month. At the same
combination of an explosion of adventure travel, an increase in time, the sport continued Team Nike (Colorado/Idaho)
authentic outdoor activity and a primal urge to temporarily detach to grow in the hotbeds of With four world championships and
from the hectic pace of life to push one’s physical, mental and emo- New Zealand, Australia four Primal Quest titles to its credit,
tional limits against the elements of Mother Nature. and Europe, while also Team Nike is the most successful team
Many of those traits had been cultivated by triathlon—especially at making inroads into new in the history of the sport. The core of
the Hawaii Ironman—since the early 1980s. But compared to markets in Asia, Central Mike Kloser, Michael Tobin, Richard
triathlon, which was most notably portrayed with super-fit athletes America and South Ussher and Monique Merrill is hard to
racing on a closed, pre-determined course in Kona, this new sport fea- America. beat, even without Ian Adamson (retire-
tured both elite participants and couch potatoes and was almost com- “It would be nice if ment) and Sari Anderson (pregnancy).
pletely unstructured and considerably more primitive and dangerous. Mark Burnett came back eliteadventureteam.com
Finding a quick and safe way through remote jungles with a map or there was a marquee
and compass, crawling through bat-filled caves, rappelling off treach- event, but we’re still sell- Team Salomon Crested Butte
erous rock faces, mountain biking the gnarliest of trails, riding hors- ing out races without (Colorado)
es (or camels) across a desert and paddling wooden rafts through either of those,” says Will This team of Bryan Wickenhauser,
whitewater rapids were among the grueling challenges in the early Newcomer, producer of Eric Sullivan, Jari Kirkland and Jon
Raid events that Burnett would plug into his Eco-Challenge creation. 12 adventure races in the Brown is coming off its best season yet,
In retrospect, Burnett’s original Eco-Challenge was both a disaster Adventure Xstream series having placed fifth at Primal Quest and
and a huge success. It was a disaster because he ignored any environ- in Colorado and Utah. eighth at the Raid World Championship
mental sensitivity and burned just about every bridge he had built “Eco-Challenge was last year. teamcrestedbutte.com
leading up to the event. That first Eco-Challenge sent teams and sup- huge and it helped grow
port staff trampling over fragile desert terrain, leaving large amounts the sport, but it was the Team SOLE (California)
of trash and damaged natural features in its wake. Hi-Tec series that really Led by Paul Romero and Karen
Only 21 teams finished the race, but the fact that Burnett pulled it drove the sport at the Lundgren, this team has taken to racing
off at all was a huge success and it helped launch the sport in the U.S. grassroots level.” internationally in recent years. It started
By the following year, when Burnett signed a deal to put his 1996 race 2007 off with a win at Xtremo6000, an
on the Discovery Channel as a prime-time miniseries, Eco-Challenge Going big expedition race through the Andes of
went from cult status to a household name. Ironically, Primal Argentina. teamsole.com
“At that point, all of the elements were in place for adventure Quest debuted in the
racing to become a real sport because people were already doing summer of 2002 only a Team Merrell/Wigwam
everything separately. It just hadn’t been put together,” Adamson few months before the (California)
says. “Eco-Challenge was the catalyst in the U.S. because Burnett final Eco-Challenge. Third at Primal Quest last year, this
captured this unique, fun, crazy, weird thing that people liked to do Enticed by the success of team includes captain Robyn Benincasa
and to watch and he got it on TV.” Survivor, Burnett put on (a San Diego firefigther and six-time
Although the groundswell of media attention created interest, his last and most chal- Ironman finisher) and Kiwi endurance
those interested in doing a race typically had trouble finding one. In lenging race in Fiji that fiends Jeff Mitchell, Neil Jones, Ian
1996, there was only a handful of races in the U.S. That’s when fall and then quietly left Edmond and Chris Morrissey and South
triathlon promoter Michael Epstein launched a national series of the sport in his rearview African legend Mark Collins.
short, so-called sprint adventure races in state parks near major mirror as several other of teammerrellwigwam.com
Desiree, 30, top American

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Desiree Ficker finished on the podium with an inspiring 2nd place performance at
the 2006 Ford Ironman World Championships. Like the competitive spirit that burns
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Farrar suggests the amateur side of adventure racing needs to be

more like trail running or recreational softball and not high-profile
sports like NASCAR or the NBA.
“We had guys that were trying to be professionals before we had
a professional league,” he says. “Some people managed to make a
go of it and get sponsored to go places and race, and that was great.
But the sport was heading down a path that might not have been a
viable path and might never be a viable path.”
Now, Farrar says, the sport must find a balance between short
events for the masses and long, extreme expedition events for athletes
who have the time and money to spend a week to 10 days at an event.
Many athletes and race directors have clamored for Burnett to
return to the sport, but that seems highly unlikely. Two years ago,
he admitted that he missed what he had created in Eco-Challenge
and said he’d hope to organize a 10th-anniversary race. But by then
he’d had become an Emmy-winning producer who was partnered
with Donald Trump. Ironically, the sport has lost some of its for-
mer armchair fans to the reality-show genre Burnett pioneered.
“I don’t know how many times I hear people refer to The Amazing
Race TV show as if it’s actually the same thing as Eco-Challenge,”
says Andy Taylor, an amateur racer from the Washington, D.C. “If
that’s what some people think, then they really didn’t understand
what Eco-Challenge was in the first place.”
Despite the demise of several major events and the notoriety of
media exposure, there are plenty of positive signs for the sport.
his reality TV shows exploded on the network airwaves. The pop- The Sea Otter Classic, North America’s biggest bike festival, held
ularity of Eco-Challenge paled in comparison to the success of an adventure race for the first time on April 14 in Monterey,
Survivor, and it was nearly as expensive to produce. Calif. The USARA, in conjunction with College Sports TV, held
But left in the wake of the last Eco-Challenge was a critical mass the first college adventure-racing national-championship race on
of adventure-racing participants, events, hordes of specialized April 15 in Reno, Nev.
lightweight gear and a new way of looking at outdoor recreation. The sport is still strong with many mid-level events in Europe,
In 2003, the hugely successful Hi-Tec race series was bought and South America, Mexico, New Zealand and Australia. There’s talk
renamed the Balance Bar Adventure Racing Series, and thanks to of a new big-money series in Latin America, and the possibility
sponsorship from Kraft Foods’ growing brand of energy bars, had that Primal Quest could be reorganized under new ownership has
its annual prize purse increased to nearly $200,000. been rumored since the spring. There’s also a chance that the pres-
As Primal Quest was emerging in the absence of Eco-Challenge, tigious stage race formerly known as the Mild Seven Outdoor
two other events laid claim to the title of the sport’s de facto world Quest in Malaysia might return this fall.
championship that Burnett’s race had carried. At about the same “Adventure racing is now in a media lull, which means it will
time the Adventure Racing World Championship was announced require something else like Olympic sanctioning or a new big race
for 2004 (it had been dormant for two years after an inaugural event to get a growth spurt,” Adamson says. “Because it’s not going to
in 2001), the Raid Gauloises was retooled into the Raid World have the media frenzy like it’s had, it’s going to have to be a gen-
Championship with a series of international World Cup qualifiers. uine self-perpetuating sport to grow. I think it will continue grow-
In the U.S., more than a dozen teams garnered significant spon- ing slowly from its own natural momentum and the intrinsic nature
sorship deals as the outdoor-sports industry clamored to have the of the sport grabbing people’s attention, And that’s really what
stamina, toughness and authenticity of adventure racing associated helped it get started in the first place.”
with its products. Leading outdoor brands, like Montrail, Merrell,
GoLite and Nike, and a few non-endemic companies, like Subaru,
Ford, Advil and Snickers, were eager to get involved with the sport.
There are probably several reasons the bottom dropped out, not 2007 U.S. Championships
the least of which was the death of Australia racer Nigel Aylott at
the 2004 Primal Quest event in the state of Washington. Although 2007 USARA Adventure Race National Championship
the story never made it into mainstream consciousness in the U.S., The Nov. 2-3 USARA championship race will send co-ed teams of three
it exposed sport as having issues with safety and consistency and through a challenging 24-hour course in the Mark Twain National Forest near
desperately lacking an international organizing body. If nothing Potosi, Mo. The eighth-annual championship will include paddling, mountain
else, it was at least part of the reason for Primal Quest’s one-year biking, trail running, navigation and rappelling. For more information, visit
hiatus prior to the most recent event in Moab, Utah, last summer. usaranationals.com.
What’s next? Checkpoint Tracker Series

It’s possible, many close to the sport suggest, that adventure rac- The inaugural Checkpoint Tracker National Points Series will conclude with the
ing got too big too fast. Having several big-money international Sept. 25 AdventureXstream Expedition race in Moab, Utah. All 11 events of the
events take shape before the sport had a chance to develop a series have featured detailed online coverage during the race using innovative
foothold in the U.S. has been a challenging obstacle to overcome. Web-based race-management technology. checkpointtracker.com
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A Cuban’s
IRONMAN
DREAM
While adventure racing may be going through a transition of
its own, triathlon is speeding ahead at full tilt; however, despite
the sport’s ever-increasing appeal, one can still find races that
pay homage to the sport’s early days, when going 140.6 miles
was an adventure into the unknown
By Jay Prasuhn
Sandra Dorfman
Like McDonald’s Golden Arches and Nike’s Swoosh, Ironman’s M-Dot triathletes have had little access to many of the go-fast toys that
has gone global. Big time. Just look at the number of international triathletes elsewhere often consider indispensable tools of the trade:
events: Monaco, South Africa, Australia, Europe and many more. With a light bike, a wetsuit, race wheels and other high-tech add-ons.
his friends and training partners, Cuba’s Raul Alcolea did an Ironman— Still, the sport has, perhaps incongruously, gained a foothold in
or more accurately, an Ironman-distance race—on Nov. 12 of last year. Cuba, and in many other unlikely places. Triathlete was able to con-
But in Cuba there were no sponsor banners lining the finish, no live nect with 36-year-old Raul Alcole Gonzales, who began the sport
Web updates. Mike Reilly’s voice was not heard booming over the four years ago thanks to an old issue of Triathlete and a passion to see
din. No catchers. Certainly no polished medal. And oh yes, before the sport grow in Cuba. Below, Alcolea relates, in his own words, his
they did the race, they had to set up the course. first Ironman-distance experience from November 2006.
Locked in an economic vacuum for nearly half a century, Cuban —JP
Race overview
On Nov. 12 we made the third Ironman in Cuba with five triath- “IRONMAN” CUBA
letes. My dreams disappeared. My wish to break 10 hours was Santiago de Cuba
impossible because my bike started to have difficulty some days Nov. 12, 2006
before the contest; then I was compelled to make 180km with 2.4-mile swim, 112-mile bike, 26.2-mile run
another bike. I knew that it was a risk. On kilometer 90 began the 1. Abel Pupo Corrales 10:38:45
cramps in both legs. That’s why I couldn’t have a good race and the 2. Raul Alcolea Gonzales 11:11:31
time was only 11:11 for second place. I was in excellent condition
3. Lesther Camejo Sanchez 12:10:22
to finish in 10 hours—I knew that because I had good workouts,
better than in preceding years. I have promised to my people to
4. Jorge Arturo Gallego 12:30:15
retain the title of Athlete of Better Endurance in Cuba next year 5. Jackson San Miguel Cachiero 13:01:21
and to attack the time of 9:30.
On Nov. 11, the day before starting our last contest, Edilberto
Starting out and I had to measure the swim course. A few days before, the coun-
We started the try sport directors had agreed to measure the circuit with a boat, but
swimming at Siboney no one did it. At 10 a.m. the day before the contest we had to do it
Beach, 15km from by ourselves. We swam the course, laying it out, and finished
Santiago de Cuba. We around 1 p.m. Then we returned home, had lunch and prepared the
went four times carbohydrate meals for all of us. After that Edilberto and I tried to
around a one-kilome- beautify the zone where the contest would take place the next day.
ter triangle. We also I went to bed at midnight before the race, but when Edilberto
Courtesy Raul Alcolea

started cycling from took the bus back to Siboney at 5 a.m. and checked the swim buoys
that beach and fol- he found they weren’t floating. So with hemp rope and plastic bot-
lowed Las Americas tles he put the buoys out again, in only 30 minutes. Edilberto is a
Avenue. The run was great person. He was there all the time with me when I resolved to
a 2.62km circuit, do the race. He lives in a very uncomfortable and poor house 40
which we did 16 times. It is around the Revolution Square, kilometers from the city and he took almost all his salary to face his
Heredia Theatre and the baseball stadium. last Ironman trial. It was his second one and he couldn’t finish it.
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J279_Feature_AdventureRacing3_ce_rr_km.qxd 5/16/07 2:36 PM Page 120
Gearing up
Here there isn’t any bike for these contests in shops. Bikes are given
by cycle-tourists who are mostly in the capital, Havana, where there
is a lot of tourism. These kinds of tourists give it as a present when
leaving our country, so there are many good ones in the capital, but
they are too expensive for me, who only earn 20 dollars a month.
There is a group of Italian cycle-tourists that comes here every
year. I’m sure they’ll help me. I hope this year I’ll have a new bike.
They gave me a Colnago bike last month. This bike is not so well
for Ironman, but great for training. Also there is a group of
Norwegians and Canadians that send bikes every year to Havana.
Also, I have a copy of Triathlete magazine from the Hawaii
Courtesy Kuota
Ironman. I only have that one. I take care of it, and almost every day
I look at it. I had another one in which Chris McCormack appeared,
but I lent it and I lost it. I am still crying for it. In 2003 a triathlete
from the capital lent a videotape to me; it was about the Hawaii
races won by Mark Allen, Thomas Hellriegel and Luc Van Lierde. The U.S. may have a trade embargo in place against the Cuban gov-
This was my inspiration to practice Ironman. They are symbols for ernment, but Canadians, not subject to any sanctions, make Cuba a hol-
me, which inspire me. I used to look at it every week, then I had to iday destination, taking bike tours of the island and leaving equipment
return it. I’ve sent my story and pictures to Mark Allen, Dave Scott from bikes to running shoes with the locals. Several triathlon companies,
and Scott Tinley. They have sent me back great replies. Tell Chris including Canada-based Kuota North America, Profile Design, Fi’zi:k
McCormack that I have one of his pictures in my room. saddles, Beaker Concepts and Clif Bar, chipped in to send out an interna-
On Sept. 2 we will have our fourth Ironman. I would like people tional goodwill gesture. Alcolea was sent a Kuota K-Factor with a Fi’zi:k
to know about the development of the Ironman in Cuba, and if any Arione Tri 2 saddle and Beaker Concepts HydroTail, as well as a collec-
triathletes visit Cuba please tell them to see Raul Alcolea. Maybe tion of Profile Design aerobars to pass to his training partners. Clif Bar
these people will help us to develop triathlon. Maybe our next con- sent along several packets of energy drink and bars. Also included is an
test could be developed with more quality than the last ones. issue of Triathlete signed to Alcolea by Chris McCormack.
—Raul Alcolea —JP
Kuota Kalibur Xtreme

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J279_TrainingTOC2_ce_rr_km.qxd 5/18/07 10:40 AM Page 122
TRAINING
TRAIN
LAB RABBIT 124
LANE LINES 130
THE BIG RING 134
ON THE RUN 136
SPORTS NUTRITION 140
SPEED LAB 142
TECH SUPPORT 144
DEAR COACH 146
TRAINING FEATURE 150
“There is the RISK

you CANNOT
AFFORD to take and
there is the RISK you
CANNOT AFFORD
NOT to take.”
[Peter Drucker]
J279_TrainingTOC2_ce_rr_km.qxd 5/15/07 9:55 AM Page 123
INING
J279_LabRabbit_ce_rr_km.qxd 5/15/07 9:56 AM Page 124
TRAINING LAB RABBIT
Rich Cruse
Go off-road is race week; you will rest but keep moving.
Studies on tapering have shown that it is
more effective to do short sessions that
or harder. Base sessions train your aerobic
endurance. Power and speed are also
addressed to prepare the body for intensity,
Weeks 9-12 of our 12-week touch on race-specific energy systems than to increase strength and prevent injury.
XTERRA training program to completely stop and rest. The goal of any program is to make
One challenge of XTERRA race prep sure all the energy systems are stressed
By Lance Watson is course research. Knowledge of these regularly and in a methodical progression,
technical courses is very beneficial. In a and recovery sessions are key to this cycle.
perfect world you would pre-ride and Recovery sessions are completed at an aer-
elcome to the third and final four- pre-run the course one to two weeks out obic rate that won’t induce further fatigue
W week installment of your XTER-

RA training program. Weeks 1-4,
in the May issue, focused on strength and
from your event; however, for a number
of reasons this isn’t always possible, so if
you can, ask questions of fellow experi-
but which will facilitate blood flow to the
muscles, removal of waste products and
healing of muscle tissue.
endurance with on-road and off-road work enced competitors about what to expect. Heart-rate zones and training: You
for the run and bike. Weeks 5-8, in the June can monitor your heart rate to ensure you
issue, increased threshold work and off-road ENERGY SYSTEMS AND RECOVERY: are training in the correct zone.
riding frequency (to order these issues, Workout descriptions as they appear on Generally, the zones are listed as 1-5, with
please go to triathletemag.com and click on the schedule on page 130 provide guide- 1-2 being your easiest effort, used for
Order a Back Issue). lines for which energy systems you will recovery, warm-up and endurance ses-
As we work through weeks 9-12, we will train from day to day. The aerobic and sions. We tend to race 10Ks or 20- to 25-
go through what we call emphasis weeks. threshold energy systems are the two main mile bike time trials at our lactic-thresh-
These emphasis weeks will include systems that you will use racing triathlons. old heart rate—or at the top of heart-rate
increased focus on cycling in week nine Intervals, Tempo, Steady State and Time zone 4 (note that cycling and running may
and on running in week 10. In week 11 we Trial are types of sessions that will have different lactic-threshold heart
will reduce training volume and hit some improve your lactic threshold and anaero- rates). Zone 5 is at, or above, your lactic
shorter, crisper peaking sessions. Week 12 bic capacity—this allows you to race faster threshold, similar to going all-out on the
TRAINING LAB RABBIT
XTERRA RUN TIPS
Endurance, hill strength and agility are typical

XTERRA skill requirements. Your ability to focus
and keep your legs moving as you duck branches,
hop streams and power across sandy beaches
takes strength and mental fortitude. Work on
downhill running and learn to turn over your legs
quickly when your are tired. Fall forward with high
heels on the recovery portion of your run stride. Let
your stride open up. Your legs can gradually get
conditioned to the pounding of downhill running.
Run trails often and learn to trust your peripheral
vision to move fluidly through rough terrain.
• We also revisit the road for a base ride

in week 9, your bike-emphasis week,
to level off heart rates and train specif-
ic aerobic zones.
• On recovery days, find a technical loop
Rich Cruse
and practice your skills. Stay within
your skill set and do not take any
unnecessary risks. You should be off-
track for 400-800 meters. Triathletes do • Speed work helps boost race-start road two times per week now.
not spend too much time in zone 5, since speed and enhances your ability to Run
it is highly taxing on the body, and too get into a better draft. It also is useful • Hill repeats get shorter and faster to
much work in this area leads to breakdown to be able to ramp up your stroke rate build dynamic strength and lactic-
and over-training. mid-swim to catch a group or re- acid tolerance. Make sure to warm up
Pay attention to your heart rate and accelerate after rounding a turn. and cool down well. Choose a grade
your sense of perceived effort each day. • We maintain pull and paddles work to that is steep enough to give you some
The heart is a muscle, not a machine, and lengthen your stroke and strengthen resistance but not so steep that you
numbers change from day to day due to your shoulders, lats and triceps. This can’t run with rhythm or a decent
stress in your life, hormones, caffeine and prepares your shoulders for the added stride length.
a whole host of factors. Learn to rely on resistance of wetsuit swimming as well. • There are more brick runs, and we
both perceived effort and heart rate to Bike continue with brick runs on hilly ter-
train effectively. • Riding at lower cadences continues in rain at a high pace. This will teach you
order to maintain strength and muscu- to run well on tired legs. Your body will
HEART-RATE TRAINING ZONES: lar endurance; however, the heart-rate become more efficient at running off
Zone 1: lactate threshold minus 15-22% prescription rises for these intervals as the bike with practice. Simulate hilly
Zone 2: lactate threshold minus 9-14% we progress throughout the final four XTERRA trail conditions with these.
Zone 3: lactate threshold minus 4-8% weeks. This will target increases in • Tempo running is sustained running
Zone 4: lactate threshold minus 0-3% your lactate threshold, as will work at or near threshold.
(this is the heart rate at which you would done in heart-rate zone 4 at road-race • Aerobic capacity-building base runs,
race 10km of running or 40km of cycling) cadence (90-plus) on the trainer. gradually building heart rate and pace
Zone 5: lactate threshold plus 0-8% • Strength-and-endurance rides on on flat terrain, will allow you to adapt
your mountain bike combine on- and to holding your running rhythm as
TRAINING OVERVIEW: WEEKS 9 THROUGH 12 off-road portions now. The on-road you fatigue. Flat runs emphasize the
Swim portions allow for even heart rate and importance of maintaining run
• As we get closer to the event, we will target specific training zones for a cadence and an even turnover.
move away from the longer sets and prolonged period. The off-road seg-
focus on threshold, speed and ments will produce fluctuations and STRENGTH TRAINING
strength sets. spikes in heart rate and cadence. If Strength training is optional, and if
• Pace work and threshold swims incor- varying terrain isn’t available, incor- you haven’t started yet, then it is best not
porate some work at just slower than porate regular sections of low cadence to incorporate it into this program. If
goal 1500m race pace to reinforce and standing sprints to adapt the body you have been strength training, then in
race-specific efficiency of movement for race day, as indicated. weeks 9 and 10 maintain lower repeti-
and mix in some threshold-boosting • Note targeted sections of the ride to be tions and increased resistance. Stop lift-
intervals at just faster than 1500m aggressive with your pacing. Don’t ing for weeks 11 and 12 as you get clos-
pace. There is much more emphasis choose a course so technical that you er to your key event to maximize recov-
now on faster, threshold swimming. can’t get any physical training benefits. ery and performance on race day.
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TRAINING LAB RABBIT

TRAINING: WEEKS 9-12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim 1:30: Threshold: Bike 2:30: MTB. Strength & endurance. Bike 3:00: Road ride
Swim 1:30: Strength.
2000-3000m. Main 2-3 hours. The first half of this ride is aerobic base on hilly
Total 2000-3000m. Day off:
set: 12-20 x 100 (20 Bike 1:15: Threshold: 75- on-road, flat to rolling. After warm-up, terrain. HR rises to zone
Main Set: 2 x 300- Walk,
seconds recovery). At 90 minutes including 6-12 ride 30-45 minutes hard tempo in HR 3 on the climbs
500m (30 seconds) stretch
goal 1500m pace x 3 minutes (2 minutes zone 4 at 90-95 RPM. Ride the second Swim 1:30: Speed.
Swim: 4:30 Bike: 9:15 Run: 1:30
pull with no paddles. Optional:

minus 2-3 sec- recovery) @ 90 RPM, HR half of your ride off-road. Pick a hilly trail 2000m-3000m. Main
5-10 x 100m (20 sec- Swim
onds/100m zone 4-5 network that is intermediate in technical set: 16-24 x 50m (30
onds) pull with pad- recovery
Bike 1:15: Strength: Strength: Optional 60 challenge. Ride 30-45 minutes of this seconds). Maintain best
WEEK 9
Day off: dles. Swim this set (1000m-

75-90 minutes includ- minutes. 2/3 of the ses- off-road portion aggressively, letting HR average pace for the set
Walk, with a controlled, long 2000m
ing 2-3 x 12 minutes sion is hip flexor, gluteus climb to zone 4-5 on sharper climbs. If Strength: Optional 60
stretch and strong stroke as 50%
(3 minutes recovery) and legs focused. 1/3 is hilly terrain is not available, incorporate minutes. 2/3 of the ses-
Bike 1:15: MTB 60-90 drills) or
@ 55 RPM. HR zone 3. core & upper body. 2 minutes @ 55 RPM (HR zone 3-4), and sion is hip flexor, glu-
minutes aerobic. Test bike
Run 0:35: Off the bike Moderate weights, 8-12 3 x 20 seconds standing sprint (HR zone teus and legs focused.
technical skills recovery
15 minutes easy aero- repetitions. Choose differ- 5) every 6 minutes within the key 30- to 1/3 is core & upper
Run 0:20: Endurance ride 60-
bic. Include 5-8 x 30- ent lifts than on your 45-minute section body. Moderate weights,
off the bike. 15-20 90 min-
second hill sprints. Full weekend session Run 0:35: Threshold 30-40 minutes off 8-12 repetitions. Choose
minutes on flat ter- utes flat
rest. Cool down to 40 the bike as 10-20 minutes very hilly, fast different lifts than your
rain. HR zone 2
minutes total run time tempo. HR zone 4. Cool-down 20 minutes mid-week session
Run 1:15: Endurance &

Swim 1:30: Strength. aerobic capacity. Flat
Bike 1:00: Strength &
Swim 1:30: Threshold. 2000-3000m. Main run on road or trail.
Threshold. Trainer 60-75 Bike 2:00: MTB. Strength & endurance.
2000-3000m. Main set: 3-4 x 200m (20 Build this run by
minutes. 2-3 x 6 minutes The first half of this ride is on-road,
set: 400 (30 seconds seconds recovery) Day off: thirds, from HR zone 1
(3 minutes) as 2 minutes flat to rolling. After warm-up, ride 20-
recovery), followed by pull with no paddles. Walk, to 2 to 3
@ 50rpm, 2 minutes @ 30 minutes hard tempo in HR zone 4 at
6-12 x 100 (20 sec- 10-20 x 50 (15 sec- stretch Swim 1:30: Speed.
55 rpm, 2 minutes @ 90-95 RPM. Ride second half off-road.
Swim: 4:30 Bike: 3:00 Run: 4:35
onds recovery). At onds recovery) pull Optional: 2000-3000m. Main set:

60rpm, all in the same Pick a hilly trail network that is inter-
goal 1500m pace with paddles. Swim Swim 15-20 x 50m (30 sec-
gear. HR rises to zone 4. mediate in technical challenge. Ride
minus 2-3 sec- this set with a con- recovery onds recovery) best
WEEK 10
Run 0:20: Endurance. Off 20-30 minutes of off-road portion

Day off: onds/100m trolled, long and (1000- average pace for the
the bike. 15-20 minutes aggressively, letting HR climb to zone
Walk, Run 1:15: Strength & strong stroke 2000m set. Attempt to better
flat terrain HR zone 2 4-5 on sharper climbs. If hilly terrain is
stretch threshold: After a Run 1:10: Building to as 50% last week’s splits
Strength: Optional 60 not available, include 3 minutes @ 55
good warm-up tempo. Flat run on drills); or Strength: Optional 60
minutes. Two-thirds of RPM (HR zone 3-4) and 3 x 20 seconds
include: 10-16 x 1 road or trail. Build bike minutes. Two-thirds of
session is hip flexor, glu- standing sprint (HR zone 5) every 8
minute (on 2 minutes from zone 1 to 3 to 4 recovery session is hip flexor,
teus and legs focused. minutes within the key 20-30 minutes
recovery) hills. Choose and back to zone 1 for 60- gluteus and legs
One-third is core & upper section
a moderate hill of 4- for the final quarter. 90 min- focused. One-third is
body. Moderate weight 8- Run 0:35: Threshold off the bike. 10-20
6%. HR zone 5 for the Increase pace by utes flat core & upper body.
12 reps. Choose different minutes very hilly, fast tempo in HR
last three-quarters of increasing cadence Moderate weight 8-12
lifts than your weekend zone 4. Cool down 20 minutes
the set first and stride reps. Choose different
session
length second lifts than your mid-
week session
Run 0:50: Build to

Swim 1:30: Pace & Swim 1:15: Recovery
tempo. Flat run on road
threshold. 1500- & technique. 1500-
or trail. Build from
Swim: 4:15 Bike: 3:15 Run: 2:20
2500m. Main set: 2-3 x 2000m. Main set: 2 x Bike 2:00: MTB. Strength & endurance.
zone 1 to 4 and back to
200 (30 seconds (8 x 50 drill on 20 The first half is on-road, flat to rolling.
zone 1 for the final
recovery) at goal Run 0:35: Off the bike, seconds recovery); After warm-up, ride 20-30 minutes
WEEK 11
quarter. Increase pace

Day off: 1500m pace; 8-12 x run 15 minutes easy, 200 perfect tech- Day off: hard tempo in HR zone 4 at 90-95
by increasing cadence
Walk, 50 (20 seconds recov- then 5-8 x 30-second hill nique Walk, RPM. Ride the second half off-road.
first and stride length
stretch ery) threshold building sprints. Full rest. Cool Run 0:55: stretch Pick a hilly trail network that is inter-
second
at goal 1500m pace down Endurance/hilly off- mediate in technical challenge. Ride in
Swim 1:30: Speed.
minus 2 seconds/50m road. After warming HR zone 1-2, focusing on smooth
2000-3000m. Main set:
Bike 1:15: MTB aerobic up, hit HR zone 3 on climbing and descending
15-20 x 50m (30 sec-
ride, but test technical the climbs. The bal-
onds recovery) as 25
skills ance is HR zone 1-2
sprint/25 easy
Swim 1:30: Speed.

Swim: 3:00 Bike: 1:55 Run: 0:35
1000-1500m. Main
Swim 1:30: Threshold.
Bike 0:45: MTB. Aerobic, set: 8-10 x 50m (30
1000-1500m. Main
WEEK 12
but test technical skills seconds recovery) as Bike 0:30: MTB. Aerobic, but test tech-
Day off: set: 4-8 x 100 (30 Day off: XTERRA
Run 0:20: Off the bike, run 25 sprint/25 easy nical skills
Walk, seconds recovery) Walk,
tempo 5 minutes in HR Bike 0:40: Threshold. Run 0:15: Endurance. 10-15 minutes race day!
stretch threshold building at stretch
zone 4 followed by 15 min- Include 4-6 x 2 min- flat terrain, HR zone 2
goal 1500m pace
utes in HR zone 1 utes (2 minutes
minus 2 seconds/50m
recovery) @ 90 RPM,
HR zone 4-5
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J279_LaneLines_rr_ce_km.qxd 5/15/07 9:59 AM Page 130
TRAINING LANE LINES
There are certain specific technique
Different strokes variables for which different choices work
best for different swimmers. To reach your
Break down your freestyle to boost your efficiency full potential as a swimmer, you need to
train in a way that allows you to find and
By Matt Fitzgerald cultivate these points of individual tech-
nique optimization while also mastering
and Lance Watson the universal elements of good technique.
These areas of freedom include stroke
rate, kick pattern, arm cycle, recovery style
hen swim experts communicate universals, each top swimmer has a style
W
and breathing pattern.
with athletes about freestyle of freestyle swimming that is unique.
technique, they usually talk To be sure, the swim strokes of any two Stroke rate: Just as there are some elite
about the things every swimmer should professional triathletes are likely to be cyclists who time trial at 85 RPM and oth-
do: maintain a high float, rotate their much more similar than those of any two ers that do so at 100 RPM, there is also a
body, pull with a high elbow and so forth. newbies without a competitive-swimming wide degree of variation in the stroke rates
There is a simple rationale for this empha- background. Few if any of the universal that work best for top triathlon swimmers.
sis: The freestyle technique of every great elements of effective freestyle technique Shorter athletes with more aerobic power
swimmer includes these elements. It’s are natural to beginners, so it makes sense than muscle power tend to swim better with
impossible to become a great swimmer for coaches to concentrate their efforts on a higher stroke rate. Taller, lankier triath-
without them. removing the idiosyncrasies from the letes with great feel for the water tend to
Nevertheless, an important fact is strokes of their beginning athletes and prefer a slower stroke rate.
obscured by our natural focus on the uni- instilling the universals. But because each How do you find the stroke rate that
versal elements of effective freestyle swimmer is unique, it would be a mistake works best for you? First, consistently
technique: No two great swimmers swim for any coach to try too hard to make all of train to maximize your distance per stroke
in exactly the same way. Despite all the his or her swimmers swim exactly alike. by performing drills to improve your
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TRAINING LANE LINES
hydrodynamics, using paddles to build a patient two-beat kick. Others find more Arm recovery: Arm-recovery styles
more powerful pull and counting your speed with a fluttering, efficient six-beat vary from straight-arm to sharply bent
strokes to objectify your progress. Next, kick. A two-beat kick is more common elbow. Janet Evans made the straight-
consider using a tempo trainer to test how among triathletes, but even within the arm recovery famous in showing off her
different stroke rates affect your times in two-beat tempo there are several possible windmill arm cycle en route to winning
all-out efforts of 100 to 400 yards. variations in rhythm. five medals in the 1988 and 1992
Start by setting the tempo trainer at a The best kick for each individual is the Olympics. At the other extreme is five-
tempo that’s a little slower than your nat- one that interferes the least with body time triathlon world champion Simon
ural stroke rate. Then move it up to your position and stroke rhythm. While it’s nice Lessing who nearly drags his fingertips
natural stroke rate and continue increasing to have a powerfully propulsive kick for along the surface of the water during his
it until your times stop improving. (Make fast starts and surges, the main job of your arm recovery. Most swimmers fall some-
sure you’re sufficiently recovered for each kick is to help lift your body into a high where between these extremes.
effort so fatigue does not bias your float position, aid in body rotation and So, which style of arm recovery is best
results.) The stroke rate that results in the boost the glide between arm pulls. for you? The best technique for arm
fastest times is your optimal stroke rate. The greatest improvements in your recovery is the one that allows your elbow
It’s a good idea to do this type of test individual kicking style will come from to travel straight up the midline of your
three or four times a year, as changes in practicing simple body awareness during body while keeping your upper shoulder
your swimming fitness and proficiency your workouts. Focus your attention on above the water. Generally speaking, a
may change your optimal stroke rate. Also, your body position, rotation and feel for straighter arm recovery works best for
understand that your optimal stroke rate is the water during the pull phase and allow swimmers with a high degree of shoulder
likely to be different at various distances, your kick to naturally evolve in ways that flexibility while a bent-arm recovery is
so be sure to test at longer distances that enhance these more important aspects of necessary for those with tighter shoulders.
are more race-specific. your technique. This is precisely how the
top triathlon swimmers stumble upon the Arm cycle: There are three basic arm-
Kick pattern: The kick is perhaps the asymmetrical kick patterns and other idio- cycle rhythms used in freestyle swimming.
most variable technique element. Some syncrasies that make their swim stroke dif- • In the traditional 90-degree rhythm,
athletes achieve success with a strong, ferent and better than that of the rest of us. the pulling arm is pointing directly
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LANE LINES TRAINING
toward the bottom of the pool just as (delaying the pull until the recovery hand
the hand of the recovery arm enters meets the lead hand), then a few laps of TAKE-HOME MESSAGE
the water (such that the two arms the cheating catch-up (delaying the pull
form a 90-degree angle). until the recovery hand is about eight When swim experts communicate with ath-
• In the rotary rhythm, the pulling arm inches behind the lead hand) and finally a letes about freestyle technique, they usually talk
is already past the midway point of few laps of front-quadrant swimming about the things every swimmer should do:
the pull as the recovery arm enters (delaying the pull until the recovery hand maintain a high float, rotate their body, pull
the water. This is used primarily by is even with your head). with a high elbow.
sprinters. Once you’ve become comfortable with To reach your full potential as a swimmer,
• The third arm-cycle rhythm is known the front-quadrant rhythm, test it against you need to train in a way that allows you to find
as front-quadrant swimming, where your normal rhythm in long, timed inter- and cultivate individual technique optimization
the lead arm is left extended in front of vals or time trials to see which rhythm while also mastering the universal elements of
the body until the hand of the recov- produces the best results. good technique.
ery arm has come as far forward as the These areas of freedom include stroke rate,
head. If you’re familiar with the catch- Breathing: Breathing patterns are widely kick pattern, arm cycle, recovery style and
up drill, front-quadrant swimming is accepted to be a matter of personal prefer- breathing pattern.
like a partial catch-up freestyle stroke. ence. The most common breathing patterns
This rhythm works well for those who among triathlon swimmers are every two one side usually swim with a lack of left-
have good hydrodynamics, and when strokes and every three. The two rules of right symmetry, which spoils their effi-
done well it is an excellent energy breathing technique are: ciency. Learning to breathe bilaterally
saver for long-distance swimmers. • Breathe as often as you need to, and usually irons out these asymmetries, even
Most triathletes who do not already not more often when the swimmer subsequently chooses
excel using the 90-degree rhythm will get • Breathe in a way that does not negative- to breathe on one side more often than
better results from learning front-quad- ly affect your overall stroke efficiency the other. Bilateral breathing mastery
rant rhythm. It can’t hurt to try it. To do In order to breathe as often as necessary comes from simply forcing yourself to
so, perform a drill sequence in which you you must be able to breathe comfortably breathe on your weak side often during
swim a few laps of the catch-up drill on both sides. Those who breathe only on workouts.
Why settle for just making it through the swim?
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J279_BigRing_ce_rr_km.qxd 5/15/07 10:09 AM Page 134
TRAINING BIG RING
for poor mountain-biking skills. Always the

smart-ass, I couldn’t resist yelling, “Didja
have fun?” It was sad, really, because he was
on some of the sweetest singletrack in the
Rockies, and the glare he shot back at me
was evidence that he hadn’t enjoyed his ride
at all. I was too late to spare my buddy a lot
of frustration, but here are some key tips to
help you enjoy—rather than simply
endure—the mountain-bike leg of your
next off-road tri.
TACKLING THE HILLS

Most off-road triathlons include at least
one significant climb. A combination of
skills and pacing will get you to the top
quickly and with enough energy left to
stay focused on the descent. Specifically:
1. Manage your cadence: The right
cadence keeps your legs fresher and
helps with traction on singletrack
trails. Your back tire can lose traction
if you’re either stomping on a big
gear or spinning a super-light gear
very quickly. Try something in the
middle, around 70-85 rpm.
2. Watch your gears: Both the pitch and
difficulty of mountain-bike climbs
change frequently, and it helps to be
able to shift gears accordingly. As much
as possible, you want to shift only your
rear derailleur while climbing. This
means using the front derailleur judi-
ciously to keep the chain near the mid-
dle of your rear cog set. Why? If you’re
riding in the middle chain ring and
your easiest cog and you reach a steep
pitch, your only option for shifting into
an easier gear is to move the chain to
the small chainring. Even with new,
more precise drivetrains, this can be
problematic because the chain is under
tension and you risk dropping the
chain off the front rings completely.
Riding in the middle ring and easiest
cog is roughly equivalent to riding in
the small chainring and the middle of
John Segesta/Wahoomedia.com
your cassette. The difference is that

you have more flexibility when in the
granny gear to shift up and down a gear
or two when necessary.
3. Master tight uphill corners:
Switchbacks can be the novice moun-
tain biker’s nemesis, but with a little
Roll on T
he idea for this article occurred to
me as I watched a friend roll his
mountain bike into T2 at the
focus and practice you can stay on your
bike and gain a lot of time over your
5 tips to master the ups & competition. Approach the corner far
XTERRA race in Crested Butte, Colo., last to the outside of the turn, keep the bike
downs of off-road triathlon summer. Somewhere underneath the blood upright (don’t lean) and steer your
and mud was a strong and talented triath- front wheel around the outside of the
lete, but he had made the crucial mistake of corner. The inside line may look
By Jim Rutberg believing superior fitness could compensate tempting, but it’s often too steep, too
J279_BigRing_ce_rr_km.qxd 5/16/07 10:09 AM Page 135
BIG RING TRAINING
tight and too hard to gain traction on. through the turn to where you want to
Interestingly, on really tight turns, your go; don’t look at the ground right in the TAKE-HOME MESSAGE
rear wheel will take a shorter route and middle of the turn. By turning around
almost pivot instead of following your the apex, you’ll have room to move The right cadence keeps your legs fresher
front wheel. Experiment with gearing toward the outside of the trail as you and helps with traction on singletrack trails.
during training rides—you may find exit the turn. It’s a mark of superior skill Both the pitch and difficulty of mountain-
that a slightly bigger gear helps you if you can minimize the amount of slid- bike climbs change frequently, and it helps to
maintain traction and get back up to ing you do through these sharp corners. be able to shift gears accordingly.
speed coming out of the switchback. 2. Preserve your speed: When the Look through the turn to where you want to
going gets rough, speed is your friend. go; don’t look at the ground right in the middle
DESCENDING CUES The slower you go through rocks and of the turn. By turning around the apex, you’ll
There are some basic essentials, like roots, the more likely you are to get have room to move toward the outside of the
looking far ahead of you (look where you stuck, stopped or bucked right off the trail as you exit the turn.
want to go, rather than fixating on some- bike. That doesn’t mean you should When the going gets rough, speed is your
thing you’d like to avoid), shifting your just close your eyes, let off the brakes friend.
weight back and avoiding the temptation and hope for the best, either. Keep
to grab a handful of front brake, that have your weight back, let the suspension do bike up and down over a few obstacles (a
been covered extensively since the incep- its job to keep your front wheel track- rock garden, big drop-offs or big logs) will
tion of mountain biking. So let’s skip ing over the bumps, and if you start to often get you to T2 more quickly than if
ahead to these key pointers: stall be ready to add more power with you have to pick yourself up off the ground
1. Find the fast line through tight some big-gear pedal strokes to keep a few times.
downhill corners: The fastest route your momentum going.
downhill through switchbacks may not Jim Rutberg is a Pro Coach for Carmichael
be the same one you followed going up. REMEMBER THE BIG PICTURE Training Systems, Inc. and co-author of five
You still approach the corner by steer- Shakespeare was right: Discretion is the books with Chris Carmichael, including the
ing toward the outside of the trail, but better part of valor. A planned dismount NYT bestseller, Chris Carmichael’s Food
then you brake before you get to the from a mountain bike is far less painful for Fitness: Eat Right to Train Right and 5
corner and steer toward the apex. Look than an unexpected one, and carrying your Essentials for a Winning Life.
Know your distance.
SWIM IT. RIDE IT. RUN IT. MAP IT. LOG IT. SHARE IT AT WWW.MAPMYTRI.COM
J279_OnTheRun2_ce_rr_km.qxd 5/15/07 10:17 AM Page 136
TRAINING ON THE RUN
Dare to be different loads without suffering crippling muscular

failure can improve 3-8 percent in six
Strength and power exercises to enhance your training weeks. Significant? Absolutely. By integrat-
ing a strength/power routine with the exer-
By Dave Scott cises suggested below (two times per week)
and inserting the following VO2 workouts
(one time per week per discipline), a posi-
A tive improvement can be measured by the
end of the six-week block.
THE BENEFITS OF THE SIX-WEEK PROGRAM

The advantages of the strength/power
exercises (listed on page 137 and illustrat-
ed throughout) are as follows:
• Enhance recruitment of the fast-twitch
IIa & IIb muscle fibers, which can
fatigue significantly in triathletes if
they are not specifically trained
• Boost connective-tissue strength,
which supports the muscles, tendons
and ligaments
• Improve joint integrity and strength
• Increase core, hip, glute, quad, calf
and foot muscular strength
• Stimulate eccentric (muscle length-
ening under tension) stress, which
ultimately elevates power/strength
The advantages of the below VO2 sets

(which begin on page 137) are as follows:
• Elevate overall capacity of maximal
oxygen consumption (VO2 max)
• Recruit larger and more forceful
One of the greatest athletes in the history of the certainly the XTERRA races, offer hearty muscle contractions, which elevate
sport, Dave Scott takes a wholistic view of his fare similar to the demands of cyclo-cross. byproducts such as lactic acid
training and coaching, ensuring that every workout Even if you don’t regularly race triathlons • Teach the body to resynthesize lactate
complements the big picture. To that end, Dave, that feature frenetic run starts to begin the (lactic acid converts to lactate) at a
below, presents a strength program that will ben- swim, bike courses that have multiple turns faster rate than lower-intensity training
efit your running but which is also designed to and twists and quick climbs, plus a host of • Elevate the heart rate above lactate
have a positive effect on the other two sports. uphills, downhills and a variety of running threshold, which is a stimulus for
—Ed. surfaces, it may be worthwhile to consider aerobic/anaerobic training
boosting your ability to both produce power • Develop the capacity to recover from
just finished watching the cyclo-cross
I world championship and marveled at

the athletes’ cycling skills while racing
through mud and knee-deep sand, wading
and sustain your power output. Now, I’m
not suggesting that you
eliminate your long day
or your threshold train-
B
repeated high-intensity efforts
through water hazards, jumping over roots ing—rather, if you have

and rocks—and culminating with a run up a hilly race on your
a 20-degree slope, all while carrying their schedule or feel that
bikes swinging wildly above their shoul- power/strength is a per-
ders. Their mastery of balance and stability sonal limiter you may
while riding and running combined with benefit from imple-
short intermittent bursts of power while menting a short, six-
traversing the most improbable terrain— week power cycle.
simply incredible. By combining
Certainly cyclo-cross, if you have ever strength exercises that
seen the sport or actually participated in it, enhance peak power
is an extraordinarily demanding event on with specific swim-

your skeletal, muscular and cardiovascular bike-run workouts that
systems. Frankly, some of the more adven- develop sustained
turous triathlons (think Escape from power, your ability to
Alcatraz, Wildflower, among others), and maintain higher work-
ON THE RUN TRAINING

STRENGTH/POWER EXERCISES C
Perform the below set two times per week. These exercises can be included
within your other strength and injury-prevention exercises.
EXERCISE SETS REPS RECOVERY COMMENTS
Exercises A, B, C are
done in succession Keep hips
(A) Plank Elbow 8-12 each
3 with a 90-second slightly
Touches side
rest interval, and elevated
then repeat
Neck in neutral
position, jump
(B) Plank Jumps 3 8-12
about 12-24
inches
Hold arms
straight in
(C) Airplane 3 6-10 prone position
for 1-3
seconds
VO2 SETS
Swim: All efforts are very hard to very, very hard unless
described otherwise.
Set description:
• Warm-up
• Swim 4 x 50 (at 95-percent effort). Rest Interval = 10 seconds
Know your distance.
4,939 MILES SEPARATE

NEW YORK AND KONA.
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R
ON THE RUN TRAINING
• Swim 100 hard. Goal is average 50 time Run: Hard to very, very hard. TAKE-HOME MESSAGE
(as above) doubled plus 4 seconds Set description:
• Swim 400. Goal on 400 is to swim the • Warm-up Even if you don’t regularly race triathlons
first 100 at your aerobic speed, or • 5 x 4 minutes with a rest interval of that feature frenetic run starts to begin the
approximately 12-16 seconds slower 15 seconds. The set can be run on a swim, bike courses that have multiple turns and
than your hard 100. The remaining track or looped course or with a GPS twists and quick climbs, plus a host of uphills,
300 is very easy to measure the distance. This is only downhills and a variety of running surfaces, it
•Rest three minutes, then repeat the set used as a means of comparing speed, may be worthwhile to consider boosting your
twice for a total of 2100 yards/meters heart rate, time and distance. Run ability to both produce power and sustain your
each 4-minute segment as hard to power output.
Bike: All efforts are hard to very hard. very, very hard. Jog 15 seconds easy If you have a hilly race on your schedule or
Set description: at the end of each four-minute work feel that power/strength is a personal limiter,
• Warm-up interval you may benefit from implementing a short six-
• 4 x 7 minutes as: The first 90 seconds of • After each 15-second jog, include a week power cycle.
each seven-minute repeat is all stand- 60-second burst at an intensity Combining strength exercises that enhance
ing in your choice of gear. The next slightly above that of the four- peak power and specific swim-bike-run workouts
four minutes should be seated in your minute block that develop sustained power, your ability to main-
time-trial gear. Over the final 90 sec- • After this 60-second burst, jog easily tain higher workloads without crippling muscular
onds of each seven-minute interval, for 4 minutes before beginning the failure can improve 3-8 percent in six weeks.
alternate between 15 seconds standing next 4-minute interval.
and 15 seconds seated in a bigger gear. • Cool-down Dave Scott is a six-time Ironman world
Your heart rate should increase champion and the first inductee into the
throughout the set with peak heart rate These workouts can be inserted as a Ironman Hall of Fame. Today, Dave trains sev-
and power output over the final 90 sec- lead up to any distance of racing. They eral top professional and age-group triathletes
onds should be included at least once per week and has recently completed a DVD on nutrition
• Spin five minutes between repeats with prior to your event. Dare to try some- called The Art and Science of Fueling, for
the initial 90 seconds at aerobic speed, thing different. These workouts will Pre, During and Post Endurance Training
then the remaining time very easy make you faster. and Racing available at davescottinc.com.
Know your distance.
J279_SportNutrition_rr_ce_km.qxd 5/15/07 10:20 AM Page 140
TRAINING SPORTS NUTRITION
• White bread, white potatoes lentils with spaghetti, tofu added to vegeta-
(refined/enriched = high GI) bles or beans with salad.
• Watermelon (less fiber = high GI) Although daily recommendations sug-
• Rice (less protein = high GI) gest 1.2-1.4 g/kg/day of protein for active
• Noodles (slow cooking time = high GI) individuals (sedentary intake = .8 g/kg/day),
• Cereal, waffles, pancakes (simple endurance athletes should consume 1.4-1.8
sugar = high GI) g/kg/day. Aim for a protein-intake level of
In contrast, lower GI foods should be approximately 20-25 percent of your total
consumed in the later part of the day and daily calories. (Each gram of protein pro-
are preferable at least 30 minutes to an hour vides four calories.) The following foods
before a workout. The following foods will are great options for meeting your daily
contribute to a low ranking on the GI index: protein requirements:
• Whole-wheat bread, oats (less refined • Fish (salmon, tuna)
= low GI) • Lean meat/soy meat
• Apple, pear, figs (soluble fiber = low GI) • Nuts
• Lean meat, egg whites, cottage • Beans, lentils
cheese, skim/soy milk (high in protein • Tofu
= low GI) • Skim/soy milk
• Whole-wheat pasta, (al dente/less • Whey/soy protein powder
time = low GI) • Low-sugar yogurt
• Nuts (unsaturated fat = low GI) • Low-fat cheese
To help regulate blood-sugar levels, • Low-fat cottage cheese
you must learn to eat practically and rec- • No sugar added ice cream
ognize the needs of your body. In other • Eggs (one yolk per two whites)/egg
words, eat frequently, include protein substitute
and fat at all meals and control portions
when snacking. Based on the GI scale, TIMING YOUR EATING
the following carbohydrates should be Because the body stores carbohydrates in
eaten as a part of your daily diet to help limited quantities, it is important to eat
keep blood-sugar levels stable. throughout the day. To keep your blood-
Take control • Whole-wheat grains, rye or stone-
ground bread
sugar levels stable and energy stores replete,
aim to eat five to seven small meals daily. As
Getting back to nutrition • Oats, oatmeal the intensity and duration of exercise
basics • Lentils, beans increases (to more than 85 percent of max
• Vegetables (carrots, peas, asparagus, heart rate or to more than 60-90 minutes
broccoli, corn) per day), the need for more carbohydrates
By Marni Rakes MS, CISSN • Fruits (figs, apples, pears, prunes, will similarly increase. About one to two
apricots, ripe bananas) hours prior to training, consume a low-GI
• High-fiber cereals snack with approximately 30-50 grams of
riginally created as a tool for dia-
O betics, the Glycemic Index (GI) is a

helpful system of ranking foods in
relation to the impact they have on
• Whole-wheat pasta (al dente)
• Brown rice, couscous
DON’T FORGET THE PROTEIN

carbohydrate. Additionally, hydrate with
16-20 ounces of fluid at least 60 minutes
prior to training. Within 30 minutes to an
hour after training or racing, consume a 30-
blood-glucose levels. Managing your One of the best methods for controlling to 50-gram high-GI carbohydrate snack
blood-glucose levels is important for your appetite and fostering a speedy recov- and an additional 10-20 grams of protein.
your health and fitness. Proper blood- ery after exercise is through the consump- In addition to swimming, cycling and
glucose management requires that you tion of dietary protein. Research shows that running, include sports nutrition as an
time your nutrition properly and also that consuming a protein beverage immediately integral part of your training plan.
you know why you are consuming various after exercise helps to repair damaged mus- Whether you are hopeful for a Kona slot
types of carbohydrate-containing foods. cle tissues. The ideal recovery nutrition or considering your first Olympic-distance
Carbohydrates that are digested slowly source is a 150- to 200-calorie liquid-pro- triathlon, improve your performance by
and produce a small fluctuation in blood- tein and carbohydrate snack consumed learning how to eat practically and taking
sugar levels are given a low ranking on the immediately after exercise. In addition to control of your nutrition.
GI scale. In contrast, carbohydrates that myriad sports-nutrition drinks and bars
produce a rapid rise in blood-glucose levels designed specifically to enhance post-exer- Marni Rakes is a triathlete who holds a
are considered high-GI carbohydrates and cise muscle repair and recovery, you can also Master of Science in exercise physiology. She is
are given a high value on the GI scale. consider a few low-tech solutions such as also a certified sports nutritionist through the
Higher GI foods are best eaten in the milk with cereal, yogurt with granola or egg International Society of Sports Nutrition.
earlier part of the day and, above all, during whites and a piece of toast. Vegetarians, who Currently serving as the USAT Florida Region
and after a workout to help speed glycogen sometimes fall short of complete-protein Director, Rakes is also a USAT Level 1 Coach.
replenishment. The following foods con- consumption, should emphasize comple- For more, please contact mrakes1@hotmail.com
tribute to a high ranking on the GI index: mentary proteins at least once a day, such as or visit trimarni.com.
J279_SpeedLab_rr_ce_km.qxd 5/17/07 9:16 AM Page 142
TRAINING SPEED LAB
John Segest/wahoomedia.com
In the zone
Are you going hard or going backwards?
By Tim Mickleborough, Ph.D.
DEAR SPEED LAB, the interaction of carbohydrate

I have a question about and fat metabolism during
training and racing in different exercise is required here.
zones (aerobic and anaerobic). During rest and low-intensity
As I understand it, when you exercise, plasma fatty acids
are in your anaerobic zone you (available from fat-tissue
are predominantly using glyco- stores) and muscle triglycerides
gen/sugar to produce energy. are our dominant source of
Is it true that once you have energy. However, bear in mind
entered the anaerobic zone you that carbohydrates (what you
cannot revert to burning fats call sugars) also contribute
(aerobic zone)? Let’s say that energy, available as glycogen
during a triathlon you hit a hill (the stored form of glucose) in
hard and enter into the anaero- muscle and glucose in blood.
bic zone; is it at all possible to Think of fats as the burner
revert to the aerobic zone after in a gas stove and carbohy-
the hill without bonking drates as the pilot light. When
because of the hill climb? Can a person goes from walking to
you move between these running a marathon and then
zones? to racing a 10K, there is a
David steady increase in the total rate
Tempe, Ariz. of energy expenditure from
both fats and carbohydrates,
David, but there is also a dramatic
Thanks for the interesting change in the relative contri-
question. A brief explanation of butions of each fuel source.
J279_SpeedLab_rr_ce_km.qxd 5/15/07 10:24 AM Page 143
Have a question for Speed Lab? If so, please e-mail it to speedlab@juno.com.
For example, a marathon may typically ing will be lost after a few days or weeks
be run between 65-85 percent of VO2 max. without training. It is true that at some point
At 65 percent of VO2 max, there is a a reduction in training or outright inactivity
greater relative energy contribution from will result in a deterioration of performance.
glucose (sugars) and muscle triglycerides Unfortunately, fitness is quickly lost
than from plasma fatty acids. There is neg- when the athlete stops all training. With
ligible muscle-glycogen contribution at this the cessation of training, improvements
exercise intensity. As the exercise intensity in VO2 max, maximal cardiac output,
increases from 65 to 85 percent of VO2 skeletal muscle capillarization and the
max, the increasing contribution from plas- aerobic capacity of the arm/leg muscles
ma glucose continues, and the energy con- vanish at varied rates. If, for some reason,
tribution from muscle triglycerides and the endurance athlete is unable to train
plasma fatty acids declines. The majority of for just one week, the muscles’ aerobic
additional required energy comes from capacity may decline by 10 to 15 percent.
muscle-glycogen stores. Beyond approxi- This finding is supported by observations
mately 85 percent of VO2 max there is that the activities of the mitochondrial
increased oxygen demand for anaerobic enzymes are dramatically reduced with
metabolism (what you call the anaerobic the cessation of exercise. The concentra-
zone) for which only carbohydrates (sugars) tion of these enzymes may start to
can be utilized. Performance at such high decline as early as 48 hours after stop-
intensity levels is limited by the accumula- ping exercise.
tion of blood and tissue lactic acid. Lactic Another important change that takes
acid is produced during anaerobic metabo- place as a consequence of detraining is a
lism, resulting in fatigue. reduction in the number of capillaries,
However, to directly answer your ques- which deliver oxygen and nutrients and
tion, you can shift between energy substrate surround each muscle fiber. This decrease
utilization zones. For example, if you slow can be as much as 10 to 20 percent within
your running pace to 65 percent of VO2 five to 12 days after the cessation of exer-
max (aerobic) after running at 85 percent of cise. This results in the impairment of
VO2 max (anaerobic) for a short period of oxygen delivery and the ability of the cells
time, you will start to use more muscle to produce energy.
triglycerides and blood glucose, and mus- During the same period of inactivity, the
cle-glycogen usage will decline. But it takes capacity of the heart to pump blood during
time to lower your blood-lactate levels, and a maximal effort starts to decrease. The
accumulated blood lactate will continue to combination of a lower maximal cardiac
affect your exercise performance until it has output and reduced blood flow around the
dropped sufficiently. In addition, lactate can muscle fibers lessens the transport of oxygen
be processed in the liver to resynthesize to the athlete’s muscle fibers and slows the
glucose, which can then be considered an removal of waste products (e.g., lactic acid)
additional fuel source. from the working muscles.
So, what happens if you run in your The burning question: how quickly will
anaerobic zone (e.g., 85 percent of VO2 exercise performance be affected after an
max) for too long and thus build up high athlete stops all training? In most cases a
levels of lactic acid and deplete your mus- measurable loss of performance will be
cle-glycogen stores before dropping back observed after five to seven days and will
into the aerobic zone (e.g., 65 percent of steadily increase as the duration of the layoff
VO2 max)? Your high blood-lactate levels increases.
will be detrimental to continued exercise
performance and your low carbohydrate
stores will impede efficient fat metabolism. REFERENCES:
1. Costill, D.L., Fink, W.J., Hargreaves, M., King, D.S,
Dear Speed Lab, Thomas, R. and Fielding, R. (1985). “Metabolic
I am recovering from injury and I was characteristics of skeletal muscle during detrain-
wondering how long it takes to lose the ing from competitive swimming,” Medicine &
gains in fitness achieved prior to an injury. If Science in Sports & Exercise, 17: 339-343.
there are major losses, what are they?
Daniel 2. Houston, M.E., Bentzen, H. and Larsen, H (1979).
“Interrelationships between skeletal muscle
Daniel, adaptations and performance as studied by
Injured athletes commonly fear that the detraining and retraining.” Acta Physiol Scand,
fitness they have gained through hard train- 105: 163-170.
J279_TechSupport_rr_ce_km.qxd 5/15/07 10:26 AM Page 144
TRAINING TECH SUPPORT
ter pins that Shimano chains use seem to

be a bit more finicky than the rest. This
said, we still recommend Shimano chains
frequently as they shift exceptionally well
when used with other Shimano compo-
nents and the failure rate, when properly
installed, is still low.
When it comes to how long the chain
lasts, every rider has his or her own main-
tenance and wear patterns that affect the
stretch and service life of the chain. The
cleaner and better lubricated you keep
your drivetrain, the longer the chain will
last. This said, I’ve seen powerful riders
stretch 10-speed chains to the point of
needing replacement in less than 1200
miles, while lighter riders can often go well
above 2000 miles. Higher-quality chains
will often use nickel or even stainless steel
The chain gang in their construction to increase resistance
to stretching, and some models even offer
Triathletes can choose from myriad bike chains, but when weight-saving features like hollow pins.
does compatibility become an issue? Wippermann offers the broadest range of
material and coating options—even offer-
ing a $400 titanium chain.
By Ian Buchanan
Serviceability: If you only remove your
chain to replace it, ease of removal will not
TECH SUPPORT, wider at 6.1mm. While 0.2mm is a pretty matter much; however, if you like to remove
I’ve received conflicting recommenda- small number, it can be a meaningful num- your chain for cleaning or servicing, some
tions as to what chain brand to use and ber. At certain chain angles, if your chain is chains are easier than others. Nine- and 10-
why. Are there any meaningful differences too wide or too narrow for the drivetrain it speed chains made by Wippermann offer a
between chains, and does the chain you is being used on, the likelihood of the chain removable and reusable Connex link, while
use really matter? catching on the other teeth in the drivetrain SRAM chains offer a removable and
Sean and creating skipping, noise or inconsistent reusable PowerLink on their nine-speed
operation will be higher. chains and a single-use PowerLink on their
Sean, If you want guaranteed compatibility, 10-speed chains. Shimano and Campagnolo
A bike is a sum of its parts, and it only you should stick with the same brand of chains attach with special single-use pins,
takes one of those parts not interacting well chain, derailleurs and shift levers. This and Campagnolo says that its pin has to be
with the others for the bike not to work said, as long as the dimensions are very installed with a special (and pricey) chain
well. Your chain is at the heart of your dri- similar, chain brands are often inter- breaker. You can replace Campagnolo and
vetrain and is crucial to powering your bike changeable. SRAM 10-speed chains share Shimano’s one-time use pins with an after-
forward and to shifting performance; there- the same width as Shimano and usually market master link (like Forster’s
fore, compatibility and durability are a work interchangeably. Wippermann makes SuperLink) that allows you to remove the
must, and mechanical serviceability is a two widths of its Connex chains: “S” chain without having to install a new pin.
consideration as well. In other words, what labeled models (10SO, for example) Forster also makes a replaceable SuperLink
chain you use can really matter. designed to be compatible with Shimano; to replace SRAM’s single-use PowerLink.
and non-S series (1008, for example) There are a few models of SuperLink avail-
Compatibility: One might think that chains designed to work with Campagnolo. able, and it is important to use a model that
chain compatibility would be as simple as is compatible with your chain.
finding a chain made for the number of Durability: The old adage of a chain Enjoy the ride and train hard and smart!
gears as you have on your rear cassette. only being as strong as its weakest link is Ian
There was a time when that was pretty true; all it takes is one pin or link to fail and
much true. However, with the advent of the your bike will come to a stop in a hurry. Ian Buchanan is co-owner of Fit Werx. Fit
10-speed drivetrain found on most road Usually, this weakest link is the chain’s Werx has locations in Waitsfield, Vt., and
and tri bikes today, tolerances and spacing master link or pin, which can sometimes be Peabody, Mass., and offers cycling and
became so tight that chains have become compromised at installation or simply may triathlon products, specialty fitting and analy-
more brand-specific. Shimano and SRAM not be as strong as the permanent links sis services, consultation and technology
10-speed-compatible chains tend to be very surrounding it. All of the chains from the research. Fit Werx can be reached in Vermont
close to 5.9mm wide, while Campagnolo established builders are reliable; however, at 802-496-7570, in Mass. at 978-532-
10-speed-compatible chains are a little if you have to pick a weakest link, the mas- 7348 or through the Web at fitwerx.com.
J279_DearCoach2_ce_km.qxd 5/15/07 10:28 AM Page 146
TRAINING DEAR COACH
HEY COACHES,
I am actually writing for my husband
because I don’t think he would ever write
in and ask you a question. He is training
for IM Wisconsin. The problem is that he
suffers from severe and often debilitating
pain in the stomach that occurs mostly
with running, but it also happens when he
is swimming or biking. He describes the
feeling as like bad gas pain. He has suffered
from hyponatremia and runner’s trots in
the past, so he knows what they feel like
and he claims this is different.
From a medical point of view, nothing is
going on. Is there something he should (or
shouldn’t) be eating before or during these
runs? I try to feed him well. He works very
long hours and often does not get to eat
dinner before 9:30 at night. He usually
works out between 5-7 p.m. on weekdays.
Should he be eating a small meal or snack
before the gym?
Teresa
Teresa,
We are so jealous of your husband! You
feed him well and ask questions for him?
Can we move in for a few months? We get
in trouble for leaving the toilet seat up
(everyday) and only get out of laundry
duty once a year on our birthdays. As for
your question: when you say debilitating,
that sends up a red flag. We know you are
ruling out medical problems, but we still
have to caution you that if it hurts that
much, nothing we can suggest is going to
be a surefire cure and there may be some-
thing else at work, so please stay on top of
this and continue to pursue it from all
angles, including with your doctor.
We do think it’s worthwhile for him to
try to get something (some fluid with
carbs and electrolytes) into his system in
advance of a workout. A totally empty
stomach could present this type of prob-
lem. It’s possible to go too far the other John Segesta/wahoomedia.com
way, too, and get cramped up from having
too much in the stomach, but if he’s going
into a workout empty and dehydrated,
consuming a sports drink or water and a
gel in the 30 minutes before the workout
(and/or a more substantial snack such as
an energy bar 90 to 120 minutes before)
would be worth trying. If it’s muscular and
Beating the bonk . . . not digestive, then he should be sure to
warm up and stretch the torso before get-
And overcoming other race-day ordeals ting into the key part of the workout.
Alternatively, it could actually be gas, in
which case something like a Tums or Gas-X
By Paul Huddle and Roch Frey might calm things down, but having to rely
on something like that isn’t necessarily the
best approach. Again, we are not docs, so

check with the professionals (we mean have
your husband check) if the problems hang
around much longer.
Good luck, and thanks for looking out
for your hubby.
Roch and Paul
DEAR COACHES,
If I bonk during an Ironman race
(whether it’s during the run or bike), can I
recover and continue to finish? To what
extent should I push myself in training to
experience bonking so I know what to
expect if it should happen during the race?
Tony
Tony,
You are sounding like a newby who has
never had the experience of bonking
halfway through a 100-mile ride, pulling
into a 7-Eleven and scarfing down a two-
liter bottle of Mountain Dew, two brownies
and a Twix bar and then going on to a the deficit. If it happens on the bike,
record ride home. Not to worry—you will which it won’t because you are going to
one day experience this beautiful thing. nail down your nutrition plan before race
If you run out of fuel during the race, day and stick to it (right?), that hopefully
the solution is to simply slow down and will just mean slowing down and spinning
reverse the slide by taking in nutrition for a bit as you get some food in. On the
while proceeding at a pace that allows you run, you may need to walk or stop, then
to absorb the calories and start to make up eat and drink until you feel better—
TRAINING DEAR COACH
though hopefully it won’t come to that. enough on your long ride and you start to during a longer, slower effort you would
You’ll need to take in carbohydrates, feel like garbage and end up cutting it short be recruiting more quads). This isn’t nec-
whether in the form of more of what you or limping home only to spend four hours essarily a bad thing, but it does take some
have been eating all along or in the form on the couch watching cartoons and eating getting used to.
of something new like cola, cookies or everything in the fridge, then sleeping for Pain further up the back of the knee
other emergency food you may find at an 12 hours. But don’t make a habit of it, (maybe the popliteus muscle or tendon
aid station. especially on race day. insertions) isn’t as easy to diagnose or
Note, however, that a lack of electrolytes Roch and Paul deal with. If you’ve got a lot more going
can produce bonk-like symptoms (and/or on than just symmetrical aches in the
prevent absorption of the calories you are HEY GUYS, meat of your calves you may want to
taking in).In this case, try to rebalance your Training has been going well, but my check with a physiotherapist or sports
electrolytes by ingesting salty foods (like calves get sore after some of the long doc to see what they say. Be sure your
pretzels or chicken broth at an aid station) weekend runs. In fact, the soreness runs shoes are not too far gone. If in doubt,
or salt tablets (which you will carry with you up to the backs of my knees. Have you get a new pair to use on your longer runs
at all times and also place in your special- ever heard of this? to ensure proper cushioning and biome-
needs bag, correct?). Thanks, chanics.
You never forget your first real bonk, but Sean Icing your calves might help, and be
it’s not something that should necessarily sure to keep them stretched out (but don’t
be practiced. It’s much better to learn to Sean, overstretch the back of the knee). Also,
fuel properly and then stay on top of it. A Soreness in the calves is not uncommon. keep well hydrated and keep your elec-
bad bonk, even in training, and even if you One possibility is you may be relying on trolytes in balance. The last thing you
recover sufficiently to get home without more of a forefoot strike during longer need is a nasty cramp in an already tired
breaking out the cell phone and calling for runs when a mid-foot strike would be less calf muscle. Massage (self-massage, maybe
a mercy ride, isn’t exactly good training destructive. It also could be caused from with a stick roller or from a professional)
and it can have an adverse effect on future faster running during your speed work, would also facilitate recovery.
workouts. Undoubtedly there will be a which often forces you to rely more on the Hope this helps,
time or two when you don’t take in quite smaller muscles of the calves (in contrast, Paul and Roch
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TRAINING PEAK’S Training Plans
Training Peaks has developed a
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athletes.
There are 40 complete plans for
every level of triathlete, from
newbies to pros, and for every
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Each plan has been designed by
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Magazine's Complete Triathlon Book and Triathlete Magazine's
Essential Week-by-Week Training Guide.
Everyone who signs up for a training plan will receive
a free copy of Essential Week-by-Week Training Guide
EVERY PLAN INCLUDES:

• Nightly e-mails of your workouts
• A daily log to track your workouts
• Powerful calendar lets you change the plan to fit your schedule
• Interactive graphs to track your progress
• Monitor your nutrition with the integrated Nutrition Tracker
• Moderated message boards to get your tough training questions answered
Sign up for your interactive plan at TrainingPeaks.com

J279_TrainingFeature2_ce_rr_km.qxd 5/15/07 10:34 AM Page 150
TRAINING
Health check The value of testing will be typically
realized over the long term after repeated
measurement of your blood biochemistry.
the morning
• Avoid any exercise prior to the test
• Avoid heavy training on the previous
The benefits of blood testing A result that falls outside of the normal day
for triathletes range is not necessarily cause for concern • Be well hydrated (clear urine)
but could be caused by a recent event such • Posture should be controlled in a
as a viral infection. It is therefore important standardized fashion for at least 20
By Paul Regensburg to carefully consider these results and not minutes (sitting is fine)
and Dr. Gordon Sleivert overreact, although you should check with
your doctor for further explanation when HOW TO INTERPRET YOUR
an abnormal result does occur. BLOOD-TEST RESULTS
When you receive your blood-test
HOW TO GET A BLOOD TEST results, the paperwork will typically list the
ow on energy? Feeling sick?
L
Normally a doctor will prescribe a blood markers tested along with your results and
Wondering if your training is test for you and you will go to a lab or hos- the units used to measure each marker.
improving your fitness and the abili- pital to get the blood work completed. Usually, the document will show the normal
ty of your blood to carry more oxygen to When you request a blood test, be sure to ranges and flag one of your markers if it falls
your muscles? Blood testing can be a very ask that you receive a Ferritin count, as it is outside of the normal ranges. Below is a list
useful way to answer all of these questions not always standard in every blood test. of the common markers that triathletes
and more. Triathletes of all abilities should Blood test results can vary greatly and should monitor, along with a description of
include blood testing in their routine, as it is are often affected by factors including what they mean. We have broken these key
a direct measurement of the health status hydration, fatigue and diet. In order to markers down into two categories:
required for optimal training adaptation and maximize the consistency of these meas- • Markers that affect iron level and
performance. It can also track physiological ures, a standardized protocol of obtaining oxygen-carrying capacity
adaptations that may result from training the blood sample should be followed: • Markers that directly affect your
and other interventions. • Blood samples should be obtained in health and immune responses
Cycling Running Swimming Triathlon

IRON STATUS AND OXYGEN-CARRYING
CAPACITY MARKERS
The following blood markers provide info@hannulink.com
information about the blood’s ability to
transport oxygen. If these values are low, www.hannulink.com
then training and/or performance can be
impaired and you may feel abnormally
fatigued.
Ferritin: Ferritin is a protein used to
store iron. Its concentration gives a good
indicator of the size of the body’s iron
stores. A value below the normal range
indicates iron deficiency, which can lead to
lethargy and anemia. For endurance ath-
letes, low ferritin levels (< 30mU/ml for
males and < 20mU/ml females) may pro-
vide an early-warning sign that the body’s
oxygen-carrying capacity could be threat-
ened. Thus, supplementation (250-400
mg per day) may be required; however,
check with your doctor before beginning
supplementation.
Red blood cells (RBC): Red blood
cells (known as erythrocytes) are very
important for transporting oxygen from
the lungs to the tissues. The condition
known as anemia is defined as an abnor-
mally low hemoglobin concentration and
may be caused by iron deficiency or a fail-
ure to produce sufficient numbers of red
blood cells (which, in turn, could be due to
a deficiency of vitamin B12 and/or folic
acid). People suffering from anemia have a
reduced exercise capacity and generally
feel lethargic.
Hemoglobin (HGB): Hemoglobin is
the oxygen-carrying pigment in your red
blood cells. Its function is to transport oxy-
gen via the red blood cells from the lungs
to the working muscles. Thus, hemoglobin
is vital to both endurance performance and
good health. If your hemoglobin levels are
low, then the blood’s oxygen-carrying
capacity is minimized, which can reduce
your capacity to sustain exercise. In con-
trast, a level of hemoglobin at the upper
end of the expected range is beneficial to
aerobic endurance since the body is able to
optimize oxygen transportation.
Hematocrit (HCT): Your hematocrit
level measures the amount of red blood
Quality made in Germany
cells in a given volume of blood and is also
referred to as packed cell volume.
Essentially, hematocrit levels are affected
by the number of red blood cells and the hematocrit level is frequently observed in It is useful for determining the type of
size of these cells, though they can also be triathletes since endurance training causes anemia a person might have. A low MCV
affected by hydration status, posture and an expansion of the plasma volume. This may indicate iron deficiency or anemia
exercise. The normal value for hematocrit condition is sometimes referred to as due to blood-cell destruction or bone-
is 45 percent in male athletes and 43 per- sports anemia, but it’s a good thing, not a marrow disorders. A high MCV may
cent in female athletes, although the precise bad thing. indicate anemia due to nutritional defi-
measured value can vary according to your Mean cell volume (MCV): This is an ciencies such as vitamin B12 deficiency,
level of hydration. In addition, a lower estimate of the volume of red blood cells. certain diseases or drug effects.
TRAINING
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JVTWL[LMVY[OLW\YZL mean cell hemoglobin concentration pathogens (micro-organisms capable of
(MCHC): These factors provide further causing illness). There are many different
information regarding anemia. The MCH is types of white blood cells with specific
the hemoglobin content of the average red functions to protect you against infec-
blood cell. The MCHC is the average tion. Heavy training can depress WBC
hemoglobin concentration in a given vol- numbers and reduce your resistance to
ume of packed red cells. The MCH may be infection, so it can be useful to monitor
low in types of anemia where the red blood this marker for changes.
cells are abnormally small or high in other Platelets: These cells are involved in
types of anemia where the red blood cells are clotting. The values may be low due to
enlarged (for example, as a result of folic acid recent viral infections and/or medications.
or vitamin B12 deficiency). The MCHC is Understanding these blood markers
low in iron deficiency, blood loss, pregnancy will help you gain a better understanding
9LNPZ[LY[VKH`H[ and anemia caused by chronic disease. of yourself and may provide some firm
\ZVWLU[YPH[OSVUJVT Reticulocytes: These are immature red rationale for why you’ve been feeling
blood cells, which typically make up less weak or strong. Get your blood tested
than 1 percent of the red blood cell popu- two times per year or more often if you
lation. In the presence of some forms of have reason to believe you may be at risk
anemia the body increases production of for low iron or want to track your hemat-
red blood cells and sends these cells into ocrit. Testing is relatively easy if you plan
the bloodstream before they are mature. for it, and it will provide you with meas-
Values may be low in the case of iron defi- ures of basic blood parameters, further
ciency or high after altitude exposure or educating you about your own health and
when treating anemia or iron deficiency. performance.
IMMUNE RESPONSE MARKERS Dr. Gordon Sleivert holds a Ph.D. in exer-

Some of the measurements obtained cise physiology and is the vice-president of sport
from blood testing provide information development for the PacificSport National
about immunity and the ability of your Sport Centre in Canada. Paul Regensburg is
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body to resist infections and viruses. an Olympic, Pan Am Games and Ironman
White Blood Cells (WBC): White coach and team manager. Visit lifesport.ca for
blood cells (known as leukocytes) find, more information.
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J279_XterraZone_ce_rr_km.qxd 5/15/07 10:39 AM Page 154
XTERRA ZONE
The XTERRA “I see this program as a chance in life,

especially as an off-road triathlete doing
Green Team XTERRA, to race at another level,”
Peterson says, a Berkeley, California-based
Pitching in for the community writer and jewelry maker.
That level is “competition with sustain-
By Trey Garman ability, meaning as competitors we are also
conscious of our immediate surroundings
and are willing and able to give something
erhaps nobody on the XTERRA
P planet has a closer relationship with

Mother Nature than Barbara
Peterson—the Mother of XTERRA. In her
back to the local race community and
environment where we race.”
When fellow XTERRA age grouper
Yvonne Kraus, a community-outreach
rock-hopping, root-stomping, tree-lined and public-involvement consultant based
six-year career, the 50-year-young Peterson in the Pacific Northwest, approached
has competed in more than three-dozen Peterson with the concept of starting an
XTERRA races in several countries around XTERRA Green Team, the abstract ideal
the world. Along the way she’s collected six of preserving and protecting the areas in
XTERRA national championships, five which we race transformed into an
XTERRA world championships, a pair of organized and straightforward plan of
XTERRA European Tour titles and has action for the future.
displayed the utmost respect for the envi- The first project that the XTERRA
ronment in which she’s played. Green Team is involved with takes place at
Thus, it comes as no surprise that the XTERRA Vashon Island race in
Peterson, a pioneer and activist in environ- Washington State on July 15. The Green
mental issues surrounding mountain biking Team has joined forces with BikeWorks, a
since the early ’80s, is at the forefront of the Seattle non-profit organization (see
XTERRA Green Team movement.
Safford
bikeworks.org) to collect donated used
J279_XterraZone_ce_rr_km.qxd 5/15/07 10:39 AM Page 155
XTERRA ZONE
gear: water bottles, stickers, bike shoes, this way, athletes have a legit outlet to drop to ecological enhancements or urban
clothing, tubes, tires and any bike com- off gear they would like to donate for distri- beautification in downtown Richmond
ponent still in decent shape. bution to local inner-city bicycle programs, are tremendous. Goodness, it would be
The second-hand gear is used by under-privileged area kids and other target- really fun and rewarding and so positive
BikeWorks to educate children about bicy- ed organizations that help the less fortunate. for the general ecology of this city and
cle mechanics, provide affordable bike serv- The second project is a stream-restoration the same kinds of things could be done
ices to the community and ultimately build work party in Incline Village, Nev., home to everywhere we go.”
sustainable communities by educating the XTERRA USA Championship. “The inspiration behind this came pri-
youth and promoting bicycling. For exam- “Donate your time, your brawny back and marily from my XTERRA race experience
ple, Earn-a-Bike is an initiative where kids your enthusiasm to help restore the banks of last summer, traveling to various coun-
have the opportunity to master the basics of the stream we cross multiple times during tries, seeing and experiencing incredible
bike repair in eight fun classes. During our run, and show your appreciation to natural areas and scenery close to urban
Earn-a-Bike time outside of class, donated Incline Village for hosting us year after year,” areas and meeting inspiring people,”
bikes are used as guinea pigs to practice urged Kraus. “And if you really love the idea, Kraus says. “In my work I’ve specialized in
new skills and as a way for kids to earn their help us coordinate more work parties at green building and sustainability, and I
own recycled cycle to take home. other races this year and next year.” thought how great it would be to combine
“After the XTERRA world champi- By contributing a few hours of time to my professional experience with my
onship in Maui last year I left a few gear local environmental enterprises near XTERRA passion.”
items behind. It was the end of the season XTERRA race courses—and this could be If you’ve got an idea or are interested
and I didn’t want to bring them back to the anything from trail maintenance to park in getting involved or coordinating
mainland,” Kraus says. “I had done that at clean-up, ecological restoration or tree other events, you’ll find contact infor-
other races before and I’m certain other planting—the XTERRA Green team aims mation for Barbara and Yvonne and
athletes do it as well, especially the more to make a difference from the ground up. more information on the program at
serious racers or those who regularly “Honestly, in imagining the mechanics xterraplanet.com/greenteam.
receive new gear from sponsors. So, why of this kind of program, and how it could “I believe sustainability, thinking green,
not tap this resource and help others?” be, I thought about Richmond as an giving back and generosity of spirit are
The next step is to take the bike-cycling example,” Peterson says. “The possibili- the absolute next steps for everyone on
idea to every XTERRA venue in the world; ties for XTERRA athletes to contribute this planet,” Peterson says.
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pills or add anything else to your bottles anymore. Times have changed. firstendurance.com or 866.347.7811
(1) Bassit RA, et. al, Branched-chain amino acid supplementation and the immune response of long-distance athletes. Nutrition. 2002 May;18(5):376-9 (2) Brouns, F., et al. 1992 Rationale for upper limits of electrolyte replacement during exercise. Int J Sport Nutr 2:229-38.
J279_BOM_ce_rr_km.qxd 5/15/07 10:42 AM Page 156
BIKE OF THE MONTH
Cannondale
Rush Carbon
Team
By Jay Prasuhn
Photo supplied by manufacturer

A forgiving ride with stellar balance, the Rush Carbon retails complete with SRAM’s X.O groupset at $6,500.
his issue came as a treat. It’s our plush descending ride. For the occasional etry makes it easy to navigate while shaking
T XTERRA special issue, so we

figured why not test a mountain
bike? Kinda need one of those to race an
XTERRA guy (like myself), that’s a very
welcome feature when descending over fast
singletrack and going blindly into a rock
the water from your ears.
At the same time, it’s no La-Z-Boy when
charging. The Lefty fork has a lockout dial
XTERRA, right? garden, where handling, blind faith and for the climbs and flips open to go active
To that end, the test conveniently fell supple suspension will get you through. A on the descents. Same goes for the Fox
during my prep for XTERRA Temecula, switchback climb and the ensuing descent shock on the aluminum single-pivot rear
and Cannondale obliged, sending along its proved that point; I was able to nip around the swingarm, giving you 110mm of travel or
cross-country/all-mountain racer, the Rush jutting rocks at the turns, then carried easi- lockout on either end of the bike. But as
Carbon Team. ly over them when bombing back downhill. much as I tout its forgiving handling, it’s
When I think of an XC bike, a little The SRAM X.O-outfitted Rush Carbon still plenty nimble under quick hands to
image of Ren Höek, that neurotic Chi- is loaded with Cannondale-only stuff dart around rocks and roots at speed.
huahua in Ren & Stimpy, comes to mind: including the Si crankset and the oversized Is the Rush for you? If you’re like me,
light, neurotic, twitchy, erratic and totally Si headset, steerer and stem (the stem is hitting the trails in the off-season for fun
unpredictable. For XTERRA racers who offered in nine lengths and rises for fit per- and a couple times before an XTERRA—
hate being pitched over the bars for the fection). this is the race geometry that will keep
tiniest of handling errors, the Rush Car- In addition, this was our first chance to you on two wheels toward T2 instead of
bon can solve your man-down blues. ride the 2.7-pound Lefty fork and prove to off in the brush. But the experienced
How so? The Rush Carbon is relaxed as ourselves that no, it won’t snap off at the mountain biker going XTERRA might
cross-country bikes go. It’s more all-moun- axle. Front-wheel removal requires one find it a bit too well behaved for their
tain than pure XC, aiming at 24-hour riders 5mm allen key to unthread the center axle more aggressive riding. In which case,
and other long-ride athletes, where fatigue and remove the front brake from the fork something like the lighter, nimbler Scalpel
and ensuing rider error are commonplace mount to allow the disc rotor to clear it might be the right call.
and should not be penalized by the bike. when sliding off the wheel. That aside, then, is the carbon Rush for
Attractive attributes include a relaxed 69- We took our test bike into some coastal you? If your bank account doesn’t flinch at
degree head angle and a relatively low scrub trails. First impressions? It’s a lot eas- the $6,500 price tag for a 24-pound race
bottom-bracket shell. Each translates into ier to handle than I initially thought. Usu- rig, go get it. But if your finances dictate
a bike that steers precisely, but more pre- ally out of the water I want to cruise the going away from the carbon front-end and
dictably, and which will allow you that bike, get the heart rate in check and slow- fork to an alloy frame and a lower groupset
fatigued first 10 minutes out of the water ly let the blood move from arms to legs. spec for close to half the price of the carbon
to go forth without making you pay for it. Fatigue and sloppy bike handling during version, then the Rush 4 might be in your
Cannondale’s proprietary Lefty Speed this time on a hyper-aggressive XC bike roundhouse.
Carbon Si fork paired with the 110mm of usually result in a spill or two. No such skit- For more on the Rush Carbon, visit
rear travel on a Fox RP 32 shock promises a terishness here—that more forgiving geom- cannondale.com.
2007 SCHEDULE - DATE / EVENT / LOCATION

03.11 XTERRA GUAM / Piti, GU
03.17 XTERRA SAIPAN CHAMPIONSHIP / CNMI
04.01 XTERRA MIAMI / North Miami, FL
04.01 XTERRA REAL / Granite Bay, CA
04.21 XTERRA ARIZONA XTREME / Mesa, AZ
04.28 XTERRA FT. YARGO / Winder, GA
04.28 XTERRA GATOR TERRA / Ruston, LA
04.29 XTERRA CASTAIC / Castaic, CA
05.06 XTERRA UWHARRIE / Uwharrie, NC
05.20 XTERRA PATANELLA'S KING OF THE HILL
Lebanon, NJ
05.20 XTERRA LAST STAND / Augusta, MI
05.20 XTERRA DIRTY / Canyon Lakes, TX
05.20 XTERRA WESTCHAMPIONSHIP / Temecula,CA
05.27 XTERRA SMITH LAKE / Fort Bragg, NC
06.03 XTERRA ACE BIG CANYON / Oak Hill, WV
06.03 XTERRA DEUCES WILD / Show Low, AZ
06.09 XTERRA EUREKA SPRINGS / Eureka Springs, AR
06.10 XTERRA TRIMAX / Mifflinburg, PA
06.10 XTERRA SOUTHEAST CHAMPIONSHIP
Pelham, AL
06.16 XTERRA BUFFALO CREEK / Buffalo Creek, CO
06.17 XTERRA EASTCHAMPIONSHIP / Richmond,VA
06.23 XTERRA DAWG DAYZ / Little Rock, AR
06.23 XTERRA SOLSTICE / La Grande, OR
06.23 XTERRA TAHOE CITY / Tahoe City, CA
06.24 XTERRA GARNET HILL / North River, NY
06.24 XTERRA TORN SHIRT / Brighton, MI
07.08 XTERRA M2XTREME / Ellicottville, NY
07.08 XTERRA LOCK 4 BLAST / Gallatin, TN
07.14 XTERRA IRON CREEK / Spearfish, SD
07.15 XTERRA THOMPSON LAKE / Poland, ME
07.15 XTERRA EX2 / Flintstone, MD
07.15 XTERRA MIDWEST MUDDER / Lawrence, KS
07.15 XTERRA VASHON ISLAND / Vashon Island, WA
07.21 XTERRA HAMMERMAN / Anchorage, AK
07.22 XTERRA WILD HORSE CREEK / Bozeman, MT
07.28 XTERRA DINO NEW CASTLE / New Castle, IN
07.29 XTERRA SKY HIGH / Grafton, NY
07.29 XTERRA FIRST COAST / Jacksonville, FL
07.29 CRESTED BUTTE BANK XTERRA
Crested Butte, CO
08.05 XTERRA APPALACHIA / Indiana, PA
08.05 XTERRA PANTHER CREEK / Morristown, TN
08.05 XTERRA CAMP EAGLE / Rocksprings, TX
08.05 XTERRA SNOW VALLEY / Running Springs, CA
08.12 XTERRA STOAKED / Hanover, NH
08.12 XTERRA IRON WILL / Jonesboro, AR
08.18 XTERRA DINO LOGANSPORT / Logansport, IN
08.18 XTERRA MOUNTAIN CHAMPIONSHIP
Ogden/Snowbasin, UT
08.19 XTERRA CHARLOTTESVILLE / Charlottesville,VA
08.25 XTERRA MOUNTAINMAN / Kaaawa, HI
08.26 XTERRA SCHIFF SCOUT / Wading River, NY
08.26 XTERRA BLACKHAWK / Muskegon, MI
08.26 XTERRA WILD RIDE / McCall, ID
09.02 XTERRA ONTEORA / Livingston Manor, NY
09.29 XTERRA NEVADA / Lake Tahoe, NV
09.30 XTERRA USA CHAMPIONSHIP / Nevada
10.28 XTERRA WORLD CHAMPIONSHIP / Maui, HI
XTERRA CHAMPIONSHIPSERIES RACES IN RED. XTERRA POINTS SERIES
RACES IN WHITE. Schedule subject to changes. As of January 3, 2007.
J279_CuttingEdge_rr_ce_km.qxd 5/15/07 10:45 AM Page 158
CUTTING EDGE
Hamstring curls are a great way to strengthen your cycling legs.
All tied up with TRX

Strength training in its simplest form
By Rebecca Roozen
Photography by Jay Prasuhn
ith all the gear we manage to TRX ORIGINS that success, Hetrick refined the product
W hoard for swimming, cycling

and running, wouldn’t it be
convenient if our strength training didn’t
In his 13 years as part of the U.S. Navy
SEALs, Randy Hetrick identified a need
for SEALS to maintain and improve their
with skills learned while customizing
gear in the SEAL team and soon after
commercialized it.
consist of bulky weights and workout fitness while deployed. With little or no
machines? The TRX System offers just sufficient equipment or space, Hetrick TRX FOR TRIATHLETES
that: a small, light and simple strength- concocted the idea of what has today The TRX adapts to all fitness levels, with
training solution for triathletes, using your turned into the TRX System. three main principles of progression: vector
own body weight as resistance. Everything At first, only select members of his unit resistance, stability and pendulum princi-
you need—literally a few sturdy straps and used the apparatus for performance train- ples, which keep the exercises challenging.
a carabiner—folds into the size of a shoe ing and injury rehabilitation. With feed- Vector resistance involves changing
and weighs less than two pounds. All you back from the SEALs, Hetrick improved your working body angle and center of
need is a doorframe, tree limb, basketball the design and more exercises surfaced. gravity. You can adjust the intensity of the
hoop, fence or piece of playground equip- The athletes realized the system was per- exercise by simply making your angle
ment and you’re all hooked up. fect for building functional fitness. With more or less steep. The stability principle
The single-arm power pull stretches and strengthens your entire core.
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J279_CuttingEdge_rr_ce_km.qxd 5/15/07 10:46 AM Page 160
CUTTING EDGE
Work your running legs with the suspended lunge.
The suspended pike/pushup is ideal for working your swimming muscles.
deals with the body’s base of support and There are more than 300 functional
center of gravity affecting intensity. The exercises: A few favorites for triathletes
wider the base of support, the easier the are the hamstring curl, single-arm
exercise. If you narrow it, the exercise power pull, suspended lunge and sus-
becomes more challenging as you have to pended pike/push-up (all shown
call on other muscles to stabilize the here). The training DVD will take
movement. Finally, the pendulum princi- you through the TRX set-up and
ple is relevant in floor exercises where the provides a number workouts. Or, you
body is in a suspended position, such as can go to fitnessanywhere.com to
the push up. You can adjust the difficulty view videos of both.
by moving either behind or in front of The TRX Professional Kit sells
neutral (neutral is directly below the for $149.95 and the TRX Force
anchor). The further you get in front of Training Kit, which includes a TRX
neutral, the harder the exercise because Door Anchor, Military Fitness
you now have to overcome the angular Guide and TRX Storage Bag, sells
forces at work. for $199.95.
J279_GearBag_ce_rr_km.qxd 5/15/07 10:53 AM Page 162
GEAR BAG
Off-the-beaten-path parts The discipline of off-road racing requires

specialized equipment. Tougher, stronger and
Top-10 XTERRA gear picks more durable become the mantra. Here are 10
of Triathlete’s recommendations for must-
By Jay Prasuhn have off-road tri gear.
Felt Virtue Three $2,699

The first full-suspension bike in Felt’s line, the Virtue debuted
this year to enthusiastic reviews, thanks to its Equilink rear sus-
pension that provides five inches of travel with
a kickback- and bob-resistant design that
stiffens the rear triangle on climbs. A
hydroformed aluminum frame,
Shimano disc brakes and an
XT/LX drivetrain polish this
mid-tier bike in the Virtue line.
We tried this bike for a lap at
Interbike. Then a second lap.
And a third. Perfect for the
challenges of XTERRA; it’s a
fun, light, responsive rig, at a
killer price. feltracing.com
Continental Speed King ProTection $46

Tire choice over varied courses is a great idea, but how many of us
want to change tires off the back of our tailgate at the race site? In
that case, an all-conditions tire does the trick. The Speed King offers
just that—low rolling resistance on the fire-road straights, deep,
widely spaced knobs for traction over wet ground, hard shoulder
knobs for predictable handling and traction during hard or loose-
pack cornering. Add DuraSkin sidewalls for protection, and the
Speed King is your all-conditions all-star. conti-online.com,
bikemine.com
All images courtesy the manufacturers
FSA Carbon Pro Team Crankset $600

FSA applies the immensely popular hollow-carbon crank-
arm technology, found in its Carbon Pro road crankset, to
mountain biking with the debut of the Carbon Pro Team
crankset. The Carbon Pro Team soared in German EFBe
stiffness-to-weight tests, proving that monocoque hollow car-
bon has a place even in off-road racing. Comes with FSA’s
ceramic bottom bracket and is set up in a 22/32/44-tooth con-
figuration, in 170 and 175mm lengths. fullspeedahead.com
5ISFF FWFOUT 0OF SBDF 5IF CFTU JO UIF XPSME

TVSSPVOE NF * SBDF BHBJOTU POF QFSTPO .F (PU UP
HFU JO UIF [POF TUBZ JO UIF [POF 1VU JU BMM PVU UIFSF
BOE MFBWF OPUIJOH CFIJOE /P SFHSFUT /P EPVCUT
*BNUIFDPNQFUJUJPO
5IF-JGF5JNF'JUOFTT5SJBUIMPOo5IJTJTNZSBDF
3FHJTUFSBUMUGUSJBUIMPODPN
3BDF EBZ o +VMZ ] .JOOFBQPMJT
4DPUU 1FOUJDPõ
-JGF 5JNF 'JUOFTT 5SJBUIMPO
&MJUF "NBUFVS .FOT 1BSUJDJQBOU
ª -*'& 5*.& '*5/&44 */$ "MM SJHIUT SFTFSWFE
2VBMJGZJOHFWFOUPG

GEAR BAG
Titec Hellcat bar ($40),

Hellcat grip ($8) and
Hellbent H-Bar ($90)
Tapering to a smaller diameter at the ends
(20 percent smaller than conventional bars),
the Hellcat bar and matching Hellcat grip are
built for comfort and easy shifting for smaller
hands. Matching up with the aluminum
Hellcat bar is the Kraton rubber Hellcat grip,
which is also thinner than other grips—per-
fect for smaller hands to wrap around. And the
H-Bar? This unconventional 6160 aluminum
bar (using bar-tape wrap in lieu of grips) offers
innumerable hand positions for power, com-
fort and control while climbing, descending or
cruising. titec.com
Trek Team Comp Glove $35

We can’t overstate this enough: You gotta wear full-finger gloves for XTERRA
or face (pick one, or all) painful blisters, cuts and scratches. The full-finger Team
Comp has ventilated knuckle protection and a comfy Pittards leather palm with
silicone patches for sure grip over the rocks. trekbikes.com
Intense Spider $1,820 frameset,

$3,500 complete
The choice of Canadians Brent McMahon and Mike Vine
and U.S. national XTERRA champ Seth Wealing, the Spider
boasts the patented VPP (Virtual Pivot
Point) rear-wheel travel that allows the
suspension to be active over bumps
while eliminating pedal bob. We
Flume Trail-tested the Spider
at Tahoe last year and loved
its nimble handling and
appreciated the light
weight on that loooong
climb out of the swim. Also
available in a superlight
FRO (for race only) and in
29-inch wheel versions as
well. intensecycles.com
champion
Michellie Jones Relies on MOTOR TABS™
Fluid Replacement System… Shouldn’t You?
• Effervescent Electrolyte/Energy Tablets

• Optimal Levels of Sodium and Potassium
• Multiple Carbohydrate Blend
Each 20 Gram Effervescent Tablet Delivers:

• 250mg sodium
• 75mg potassium
• 16g carbohydrates
MOTOR TABS are individually wrapped in portable
air/water tight foil packages to protect each tablet
from sweat, dirt and other harmful elements.
Dissolves completely
ER
when dropped in water!

WAT
Available in 3 flavors!
Fruit Punch, Lemon-Lime and Orange
in a convenient 24-count box.
www.motortabs.com
888.500.TABS(8227)
Ask for MOTOR TABS at your favorite bike, multi-sport, running or
sports nutrition retailer today!
MADE IN THE USA
GEAR BAG
Shimano PD M-970 $180

After years of number-based pedals, Shimano finally created a pedal
worthy of bearing its top-end XTR branding. They’ve revised the SPD
cleat interface for better engagement and stability. The open design still
retains its exceptional mud-shedding capability and ultra-durable and serviceable
spindle. shimano.com
SRAM X.O Gold

Trigger Shifters
($234), Twist Shifters
($82) and Rear
Derailleur ($230)
Like Burger King, SRAM
says you can have it your way. The new 2008 carbon and

aluminum cage of the X.O rear derailleur (available in
three cage lengths) pairs seamlessly with either of two shifter
options: the light (195g/pair) twist shifter that made SRAM
famous, or its popular trigger shifter. SRAM polishes off this 20th-
anniversary shifter set with gold bolts and graphics. sram.com
GEAR BAG
Fi’zi:k Gobi $125

Considering impact shock over hard hits, Fi’zi:k designed the
Gobi with extra padding in the aft to disperse shock (a great feature,
especially on hardtails) and of course offers the WingFlex. It’s built
with the integrated clip system that mounts Fi’zi:k’s saddlebag or
light to the saddle sans straps. fizik.it

Scott Spark 10 $6,149
Doing what it does best, Scott assembled a featherweight
(23-pound) XC rig with a HMX carbon
front end and matching CR1
carbon swingarm. Outfitted
with SRAM X.O, the
Spark 10 is a nimble
bike that’ll get peo-
ple’s attention, typi-
cally when you’re
riding away from
them on a switch-
back ascent.
scottusa.com
july07 tri ad 5/15/07 9:05 AM Page 1
pick your passion
• Off-road or road?
Whether you prefer dirt or blacktop
we’ve got a program for you.
Check out our online training
programs from sprint to
Ironman-distance. We’ll get
you ready for your key race.
CAMPS, PROGRAMS, COACHING SINCE 1992
FOR MORE INFORMATION: Multisports.com | P.O. Box 235150 | Encinitas, CA 92024 | T 760.635.1795 | F 760.943.7077
J279_ATR_ce_rr_km.qxd 5/15/07 10:56 AM Page 171
AT THE RACES
Jay Prasuhn
I didn’t think that would be a good

Sun-Beke’ed idea.” An exhausted Zeiger crossed in
second place, just 49 seconds later.
Rutger Beke notches With the stress of a wrongful EPO
Ironman win No. 1 in accusation well behind him, Belgian
Arizona as Gollnick pips Rutger Beke finally took his next step in
long-course racing with his first
Zeiger for women’s title Ironman win, holding off former
Ironman world champ Tim DeBoom to
By Jay Prasuhn win in 8:21:14.
A windy day battered over 2,000 ath-
letes on the bike and further taxed them
or Heather Gollnick, Ironman
F
with powerful headwinds on the three-
Arizona in Tempe on April 15 lap run around Tempe Town Lake.
meant 576 minutes and 40 seconds
of zero-letup racing. Thankfully for her, ZEIGER LEADS EARLY BREAK
she needed just 12 minutes of it at the In the women’s race, Zeiger, one of
front, wresting the lead from leader the fastest swimmers in short- or long-
Joanna Zeiger in the last two miles to course racing, exited the water in a race-
take her fourth Ironman title, in 9:36:40. record 48:57 amid a group of top male
Heading down the finishing chute, pros and powered through the bike solo,
Gollnick smartly bypassed her custom- with German Katja Schumacher and
ary victory cartwheels, one for each Denmark’s Lisbeth Kristensen pursuing
career Ironman win. “My last Ironman over six minutes back and Gollnick over
win I did three and almost fell,” eight minutes down.
Jay Prasuhn
Gollnick said, laughing. “This time, By T2, Zeiger was happy to start the
with Joanna less than a minute behind, marathon in front with over five min-
AT THE RACES
d’Alene in 2003) and runner-up finishes BEKE TAKES HIS FIRST IM TITLE
last year in Arizona and Coeur d’Alene The men’s race saw a fitting first-
and this year at New Zealand. “I was time Ironman winner in Beke. Talk for
hurting that last lap, but I didn’t want one minute with the friendly Belgian
another second-place finish.” and you’ll see it: unabashed respect.
Zeiger, who now turns her attention Respect for his competitors, the sport,
to the ITU world-rankings pursuit for its history and direction. Which is
the 2008 Olympics, was still pleased why he was crushed when accused of
with her effort. “I led the whole day, so doping in 2004, a charge he disputed
I can’t say I’m not disappointed,” Zeiger and proved in court was due to the fact
said. “I gave it all I had under some that his body produces proteins that
adverse conditions and got my Kona resemble synthetic EPO markers.
Jay Prasuhn
slot, which is what I came here for.” Finally cleared and focused on racing,
Jay Prasuhn
utes on Schumacher and six minutes on
Gollnick, but Zeiger’s speed on two
wheels didn’t transfer to the run. “I
rode the bike controlled, watched my
watts,” Zeiger said, “but the run was its
own entity; I just didn’t feel snappy. I
hoped I would feel better, but I never
got into a good rhythm.”
By the time she heard Gollnick had
passed Schumacher for second and was
coming fast, just two minutes back,
Zeiger had eight miles to go and was
forced to turn herself inside out in an
effort to hold off Gollnick. But at mile
25, Gollnick captured the lead.
“Knowing how I felt, I was surprised I
held her off as long as I did,” said Zeiger.
With just over a mile left, Gollnick
now had the lead and literally never
looked back. “I thought [Zeiger] might
try to hop on behind me into the wind,
but she didn’t,” Gollnick said.
Gollnick’s win comes after an
Ironman victory drought (her last wins
at Ironman Wisconsin and Coeur
1 1.0000 2 35.04
Ts
TriSports.com
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Karhuium Brooksium PearlIzumium Tifosium Hammerine Kuotaon
11 04.04 12 07.1212 13 12.07 14 15.05 15 15.09 16 16.03 17 01.08 18 35.16
Hd C1HEDium Compium
Zt Fb Na Yz Cb Bc
Zootium FuelBeltium Nathanium Yankzium CarbBOOMine BMCon
19 04.15 20 07.0421 21 08.10 22 02.14 23 02.0301 24 02.0401 25 02.0508 26 01.0202 27 02.1701 28 02-2001 29 37.01 30 09.0101 31 12.01 32 12.06 33 08.01 34 08.05 35 01.01 36 35.09
X Hx Tx Sz Pp Cp Ac Bl Nu Mt Da Bg Ds Om Gm Po Pb Gr
Xentisium Helixium Timexium Spizium Perpetuem CarboPron Acceleradium Blocksium nuunium MotorTabsium DuraAceium BodyGlidium DeSoton Oomphus Garminium Polarium PowerBarine Guruon
37 04.02 38 07.0910 39 05.01 40 05.04 41 05.03 42 04.16 43 08.0401 44 09.11 45 01.0301 46 11.01 47 11.02 48 11.03 49 12.11 50 12.09 51 12.24 52 16.05 53 01.02 54 35.14
Mv T1 Ct Tu Vd Pt Ib Ky Gu Pd Vt Sy Lg Ty Xu Ll Cf Fl
Mavicium T-Oneium Continentalium Tufon Vredesteinium Powertapium iBikeium KINeSYSium GUon ProfileDesignium VisionTechium Syntacium LouisGarneaium TYRium 2XUon LockLaceium Clifine Felton
55 04.17 56 07.0211 57-71 72 11.11 73 13.14 74 14.0801 75 14.1701 76 14.0204 77 16.0201 78 18.0101 79 18.04 80 19.0202 81 12.02 82 12.31 83 12.21 84 12.08 85 02.06 86 35.06
Bw Sf
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Ov Ss Sw Ht Bb El Zm Sz Kt Or SP Ct Hs Cx Ls
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87 04.05 88 07.0323 89-103 104 19.04 105 20.01 106 21.01 107 24.01 108 25.03 109 26.04 110 26.07 111 28.05 112 29.01
Vy Ap Ra-Ca Tc Gi Gr Ta Lk Ko Fz Sm Rp
Velocitium Apexium Racide Tacxium CO2cartridgium Giroium BikeCasium Lookium Koobium Fizikium SealMaskium RudyProjectium
57 10-30 58 1-3 59 6.2008 60 140.6 61 1.2 62 19.95 63 230.00 64 8.10 65 8.09 66 8.53 67 30.0 68 20.01 69 7.51 70 70.3 71 100.00
Tn Pw Dw Im Tr St Hr Ds Ma Jr Mp Tb Pr Vi Ux
Trainium Poweronium DeucesWildium Ironmanium Transitium Slowtwitchium Heartratium Scottium Allenium Riccitelloium Piggium DeBoomium Riedium Vinemanium Ultramaxium
89 3 90 25.00 91 127.00 92 13.00 93 400.00 94 975.00 95 19.79 96 360.00 97 5.00 98 30.00 99 1.75 100 112.00 101 2.4 102 26.2 103 82.00
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AT THE RACES
he has devoted his efforts to getting

that first Ironman win.
Not surprisingly, Beke’s first com-
ments weren’t about his day but
addressed his experience among his
peers. “I can’t believe it; I won my first
Ironman against a good Tim DeBoom,”
he said, with a massive smile stretched
across his face. “I mean, he’s a two-time
world champion!”
Fortunately for Beke, however, his
self-deprecating nature didn’t carry
through to his racing. When he rode
up to then-race leader DeBoom at mile
80 of the bike, the glad-handing was
absent and tactics took over.
Jay Prasuhn
“Last year [at the Hawaii Ironman],
Thomas Hellriegel and I were riding
together,” said Beke, “then [we] rested,
then tried to get away and didn’t get THE FLAG “There’s a quote that goes around in the
away. He said, ‘If you’re going to pass U.S. Marine Andrew Christian used Ironman Marines,” says Christian: “America’s not at
someone, fly by them, so they don’t Arizona—and a special American flag—to war, the Marine Corps is at war. America’s at
even think of getting on you.’” help raise awareness of injured soldiers. And the mall.”
Beke shot past DeBoom, who Peter Reid was ready to lend a helping hand. Prior to the race, Christian reached out to the
thought better of the move with the bike community and Specialized answered, sup-
run to come. Into T2, Beke had a 1:30 Spectators at Ironman Arizona in Tempe may plying him with a Transition Elite bike and Roval
lead on DeBoom, with all other players have noticed one runner in particular, a man com- Race wheels. But then they went a bit further.
essentially out of contention for the pleting the marathon with a full-sized American They provided him with a coach and mentor:
win, the closest athlete being defending flag flying from a handheld staff as he ran. three-time Ironman world champion Peter Reid.
race champion Michael Lovato 13 The man in question was Andrew Christian. Reid, a longtime Specialized athlete, laid
minutes back. Marine Captain Andrew Christian, a Special out the plan; Christian posted his progress on
Beke slowly stretched his lead to over Forces Officer with the U.S. Marines stationed at workoutlog.com, and Reid monitored and
four minutes, but while DeBoom Camp Pendleton, Calif. On Feb. 20, 2006, altered Christian’s training leading up to the
(making his return from a stress frac- Christian and Staff Sergeant Jay Collado, First April race.
ture that kept him from racing in Kona Lieutenant Justin Waldeck and Staff Sergeant “He was a dream to work with; he did the
last year) was suffering, so was Beke. “I Chris Claude were part of a three-vehicle convoy work and never complained,” Reid said. “I only
wanted to stop so many times into the serving as advisors to an Iraqi infantry battalion. coach eight athletes, and there were times
wind but I said, ‘No, if you stop once, The convoy was attacked by insurgent forces in when I told my girlfriend, ‘Why can’t all my ath-
you’ll stop again and again,’” Beke said. Karbala, their vehicle hit by an IED. Claude lost letes be like Andy?’ But he did tell me that while
“And that was Tim behind me. I’m glad his right leg, Waldeck lost part of his hand. the one-day military training stuff is tough,
I didn’t. This is a happy day for me.” Collado was killed. Christian survived the attack, Ironman training just wears on.’”
as did an American flag that was in their vehicle. When the two finally met at the race in Tempe,
“It happed 200 meters from the compound the awe went both ways. “When Specialized told
2007 FORD IRONMAN ARIZONA we train on,” Christian said. “It was an inside me about him, I thought it was an amazing
Tempe, Ariz. job—some of the guys we worked with sold us story,” Reid said. “There’s so much in the news,
April 15, 2007 out. But that’s what solidified the team.” and here’s a guy who is willing to give back.”
2.4-mile swim, 112-mile bike, 26.2-mile run Last year, the 38-year-old husband and Christian was upbeat about his pre-race
father made that flag a centerpiece toward chances for a good day. “I’m not gonna get any
healing. Christian did the Arizona Rock N’ Roll fitter,” he said. “Peter’s taken me to a level I
Women
Marathon with that flag flying from a staff over never thought I had.”
1. Heather Gollnick (USA) 9:36:40
his shoulder, raising enough money to set up a And Christian lived up to Reid’s expecta-
2. Joanna Zeiger (USA) 9:37:29
scholarship fund for Collado’s young daughter tions: a 1:05 swim, 5:14 bike—then a 4:25
3. Katja Schumacher (GER) 9:44:14 marathon that showcased his cause. When
Kaiya. But as a multisport athlete for the last
4. Ute Mueckel (GER) 10:14:49 20 years (he did his first triathlon fresh out of spectators were told the reason for the flag, the
5. Terra Castro (USA) 10:18:18 high school in 1986) and a longtime adventure- response was unanimous in its praise.
racing and mountain-biking enthusiast, “That’s awesome,” said Reid. “He was on 9:40
Men Christian wanted to do more. pace at the start of the run, and the wind on that
1. Rutger Beke (BEL) 8:21:14 Christian opted to race Ironman Arizona (and flag made it a struggle, but he dug in. I was real-
2. Tim DeBoom (USA) 8:26:04 complete the run with the flag) to raise aware- ly proud to be a part of his journey.”
3. Michael Lovato (USA) 8:37:29 ness for the Semper Fi Fund (semperfifund.org), To make a donation to the Semper Fi Fund,
4. Petr Vabrousek (CZE) 8:41:59 which provides injured Marines with equipment, visit semperfifund.org.
5. Jozsef Major (HUN) 8:42:42 home modifications other assistance. —Jay Prasuhn
Sean Sweeney
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AT THE RACES
Robert Murphy
Reed and Dillon set records
at St. Anthony’s
A close-second Haskins adds to the record-breaking day
By Rebecca Roozen
he second-largest United States Anthony’s Triathlon. Great Britain’s
T triathlon event kicked off

Saturday, April 28, with the
Meek & Mighty Triathlon for kids
Michelle Dillon and American Matt
Reed took home golds.
The 24th annual St. Anthony’s
between ages 7-14. The following Triathlon introduced several changes
morning, the age groupers and stacked to this year’s event, including a new
Robert Murphy
pro field duked it out in St. Petersburg, male and female elite amateur division
Fla., at the Olympic distance St. that allowed amateur athletes who
AT THE RACES
After a third-place finish in the 2006

St. Anthony’s Triathlon, Reed, of
Boulder, Colo., maintained his lead in
this year’s race to finish first in
1:46:10—breaking the previous record
set by Rasmus Henning of Denmark
(1:46:14) in 2006.
“This is a nice way to come back,” said
Robert Murphy
Reed, 32, a New Zealand native. “I
planned to ride hard, have a big lead and
hold it. The course was fast all the way
around. Once in front, it was out-of-
meet certain qualifications to compete sight, out-of-mind.” Australians Greg
against each other in the same wave. Bennett, 35, and Craig Alexander, 34,
Top finishers received $10,000 in rounded out the top three for the profes-
prizes. And it was another milestone sional male podium spots. Bennett fin-
year with a record number of more ished in 1:46:30 and Alexander in
than 4,000 amateur and professional 1:48:07. Bennett was the 2005 St.
Robert Murphy
athletes from 46 states and 15 coun- Anthony’s pro male winner.
tries. The women’s field included leading
The first wave of the Olympic-dis- ladies Becky Lavelle, Sam McGlone
tance race began when the professional and Sarah Haskins, to name a few. seconds down on my run. It was a matter
male competitors entered the calm 77- Michelle Dillon and Sarah Haskins of pushing myself.” Twenty-six-year-old
degree waters of the Tampa Bay at 7 both broke a 14-year record set by Haskins also finished second in last year’s
a.m. Included in the men’s field were Donna Peters (1:59:00) with 1:57:45 race. “I had a big lead, but I’m happy
world-class athletes like Hunter and 1:57:49 finishes, respectively. with second place and my bike and
Kemper, Andy Potts, Chris Surprised by her record win, Dillon, swim.” Julie Dibens rounded out the
McCormack and Craig Alexander. 34, said it was a difficult race. “I was 40 women’s podium in third.
ST. ANTHONY’S TRIATHLON

St. Petersburg, Fla.
April 29, 2007
1.5km swim, 40km bike, 10km run
Women
1. Michelle Dillon (GBR) 1:57:45
2. Sarah Haskins (USA) 1:57:49
3. Julie Dibens (GBR) 1:59:06
4. Mirinda Carfrae (AUS) 2:00:18
5. Samantha McGlone (CAN) 2:00:26
Men
1. Matt Reed (USA) 1:46:10
2. Greg Bennett (AUS) 1:46:30
3. Craig Alexander (AUS) 1:48:07
Robert Murphy
4. Chris McCormack (AUS) 1:48:51

5. Brian Fleischmann (USA) 1:49:28
M A G A Z I N E
AT THE RACES
Kiwis dominate
XTERRA New
Zealand
ew Zealand’s Tim Wilding, a
N 23-year-old legal graduate,

pulled off the first big upset of
the XTERRA Global Tour this season
by surprising reigning XTERRA USA
Champion Seth Wealing at the New
Zealand championship in Rotorua, on
New Zealand’s North Island, April 14.
On the women’s side, another Kiwi
star, Gina Ferguson, won the race for
the second year in a row.
Despite a cool, drizzling start, more
than 400 athletes thundered into Blue
Lake, just outside Rotorua. With a
quick swim, Wealing led the field out
Courtesy XTERRA New Zealand

of the water and onto the 33.5km bike
course, but Wilding, and Kiwi John
Hume, were not far behind
“The last thing I needed was for
Tim to have a good swim,” said Hume
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and redefine everything you know about performance handlebars. Go ahead, feel the difference.
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Photo: Tim Moxey 800.774.2383 www.zipp.com
AT THE RACES
afterward. “He’s just come off a the bike first but struggled on the run
solid mountain bike–racing and ultimately faded to fifth place.
season, and I knew he’d be Veteran Catherine Dunn, who raced
tough to catch.” strong the whole way, dropped to third
Hume’s prophecy proved as she was overtaken by both Ferguson
true, and Wilding’s cause was and former Kiwi champ Sonia Foote
aided by Wealing’s wrong turn Hill, who came second.
on the bike, which left the
American off-road star 10 min-
utes off the pace. Still, after XTERRA NEW ZEALAND
recovering from his error, Rotorua, New Zealand
Wealing bore down on the lead- April 14, 2007
ers and hit T2 in eighth place 1km swim, 33.5km mountain bike, 11km run
before attacking the run course
in a futile bid to recover the lead. Women
In fact, Wilding held off all 1. Gina Ferguson (NZ) 2:48:24
challengers to take his first 2. Sonia Hill (NZ) 2:54:03
XTERRA NZ title, while 3. Catherine Dunn (NZ) 2:55:01
Hume took second and 4. Eloise Fry (NZ) 2:56:37
Wealing, despite a strong run, 5. Nina Trass (NZ) 2:57:28
was only able to recover to
fourth place. Men
Courtesy XTERRA New Zealand
In the women’s race, New 1. Tim Wilding (NZ) 2:22:19

Zealand’s Gina Ferguson posted 2. Jon Hume (NZ) 2:23:37
a blistering run split to overtake 3. Mark Leishman (NZ) 2:25:01
her competition for the win. 4. Seth Wealing (USA) 2:28:11
Fellow Kiwi Nina Trass came off 5. Gordon Walker (NZ) 2:28:46
AT THE RACES
Ironman star Wendy Ingraham out of

the swim, with Morrison and
McGlone within seconds of Ingraham
as they headed into T1. But Dibens
was far from done as she padded her
advantage on the bike with a 2:33:53,
out-splitting Morrison by nearly five
minutes.
And on the run, despite a powerful
surge from Morrison in the form of a
race-best half-marathon that was nearly
four minutes faster than either Dibens
Courtesy ASI Photo

or McGlone, none of the trailing
women could overcome their deficit to
the leader, and Dibens took the 2007 St.
Croix title in 4:29:11.
2006 Hawaii Ironman runner-up
Desiree Ficker finished in fifth place,
Alexander, Dibens win St. Croix over 17 minutes off Dibens’ pace, while
the great Karen Smyers, the 1995
Ironman world champion, took sixth
By Cameron Elford place in 4:52:36.
ustralia’s Craig Alexander and combination to take the win from
A the UK’s Julie Dibens topped

strong fields to win the St. Croix
Ironman 70.3 triathlon, in the U.S.
Britain’s Catriona Morrison, who ran
into second place with a 1:26:24 half-
marathon, and Sam McGlone, Canada’s
Virgin Islands, on May 6. Alexander, the 70.3 star and 2004 Olympian who this
defending Ironman 70.3 world champi- year has set her sights on Kona.
on, has owned this race in St. Croix for With 28 Hawaii Ironman slots up for
the past three years, and he toppled fel- grabs at St. Croix this year, top athletes
low Aussies Richie Cunningham and from around the world traveled to
2006 Hawaii Ironman runner-up Chris Christiansted, St. Croix, to tackle this
McCormack to hang on to the 2007 St. punishing course, which is without
Croix title. Dibens, who finished fourth equal on the 70.3 circuit.
here in 2003, used a strong swim-bike Following swim leader Frederik Van
Lierde, from Belgium, out of
Christiansted Harbour, the men’s field
headed out onto the 56-mile bike with
Courtesy ASI Photo

the race favorites within seconds of
each other. And despite the powerful
winds that sweep across the exposed
eastern tip of the island, along with the
exhausting heat and humidity that can ST. CROIX IRONMAN 70.3
rival even the punishing Kona condi- Christiansted, St. Croix, USVI
tions, the trio of McCormack, May 6, 2007
Alexander and Cunningham surged up 1.2-mile swim, 56-mile bike, 13.1-mile run
the Beast, a 14-percent climb that rises
600 feet in less than a mile, together Women
and hit T2 just seconds apart. 1. Julie Dibens (GBR) 4:29:11
But once on the run, Alexander 2. Catriona Morrison (GBR) 4:33:09
quickly began to open a gap on the 3. Sam McGlone (CAN) 4:39:52
two-loop course to out-split runner-up 4. Abi Bailey (GBR) 4:45:30
Cunningham by over four minutes in a 5. Desiree Ficker (USA) 4:46:43
stunning display of leg speed and
power over this challenging course. Men
1. Craig Alexander (AUS) 4:04:52
DIBENS TAKES AN EARLY LEAD 2. Richie Cunningham (AUS) 4:08:56
Courtesy ASI Photo
In the women’s race, Dibens 3. Chris McCormack (AUS) 4:09:51

grabbed an early advantage by taking 4. Marcus Ornellas (BRA) 4:10:00
a nearly three-minute lead over 5. Frederik Van Lierde (BEL) 4:11:14
AT THE RACES
Stoltz shakes up DUESOUTH XTERRA

South African Championships
Rosheen Oliver
LOMBARDI TOPS WOMEN’S FIELD
South Africa’s Michelle Lombardi
took the honors among the women’s
field. Battling back from a deficit out of
the swim, Lombardi attacked the bike
and overhauled Hungary’s Eszter
Erdélyi to take the lead just before T2.
Lombardi then charged through the run
to take the win in 3:19:29, with South
Africa’s Hanlie Booyens in second and
Jurie Senekai
Erdélyi third.
“I was really happy with my swim . . .
I felt relaxed and enjoyed it for a
wo-time XTERRA world cham- closest competitor, Dan Hugo. Stoltz change,” said Lombardi. “The moun-
T pion Conrad Stoltz, racing on

his home turf, obliterated the
field at the DUESOUTH XTERRA
capped his performance with a strong
run to win comfortably in 2:44:27, with
Hugo second and South Africa’s Kent
tain-bike leg was physically taxing, but
not that technical. I actually wouldn’t
have minded if it was more technical as
it suits my riding style better and would
South Africa Championships, presented Horner third.
by Nissan, on April 14. The race took “I was really surprised to catch up have allowed me to build on my lead.”
place at the Grabouw Country Club, with the lead athletes so quickly,” said Among the men, the top-three age
near Cape Town in the Western Cape Stoltz. “I started off rather conserva- groupers were Richard Murray, Martin
region, and featured a 1.5km swim, tively, as I knew that it was a long Wesemann and Stephen Rabe, while
30km bike and 12km run. course that would involve a lot of ped- the top three age-group women were
Although Stoltz wasn’t first out of aling. The run was hard with a lot of Karin Winterbach, Marilyn Chivers
the water, he got off to a blistering start climbing, but I knew I had quite a and Emmeri Serdyn.
on the bike and overhauled the race good lead and just paced myself. I am
leaders just out of T1. Stoltz managed really happy with my performance and DUESOUTH XTERRA
to build on this lead, and by the time he feel confident about my upcoming SOUTH AFRICA
hit T2 he was 10 minutes in front of his racing season.” Grabouw, South Africa
April 14, 2007
1.5km swim, 30km bike, 12km run
Women
1. Michelle Lombardi (RSA) 3:19:29
2. Hanlie Booyens (RSA) 3:25:32
3. Ezter Erdelyi (HUN) 3:27:51
4. Carla Germishuys (RSA) 3:31:36
5. Jeannie Bomford (RSA) 3:46:27
Men
1. Conrad Stoltz (RSA) 2:44:27
2. Dan Hugo (RSA) 2:54:22
3. Kent Horner (RSA) 2:56:10
Jurie Senekai
4. Iain Don-Wauchope (RSA) 3:00:07

5. Roan Exelby (RSA) 3:04:00
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AT THE RACES
Thompson, Cave take

inaugural 101 honors
By Jay Prasuhn
ollowing the ITU’s At the first event of this
F decision to trim the

distance of its long-
course world championship,
series on May 6 in
Bradenton, Florida, David
Thompson of St. Paul,
a set of U.S.-based race Minn., and Great Britain’s
organizers decided that Leanda Cave took the titles.
there existed a chasm While it was a light 140-
between the Ironman and athlete field, the 101 debut
70.3 distances that deserved did draw a strong pro field,
a series. So they filled the pulled in by a sizable
void with a number: 101. As $50,000 prize purse and a
in the total distance for a $10,000 first-place prize
1.8-mile swim, an 80.6-mile each for the men and
bike and 18.6-mile run. The women.
Triathlon 101 series was The men’s race saw Belgian
born with three 2007 races Marino Vanhoenacker (sixth
(Bradenton, Fla.; Clearlake, at the Hawaii Ironman last
Calif.; and Halifax, Nova year) and Sweden’s Jonas
Scotia, Canada) plus a Colting as the big guns
championship finale to be coming in, while the women
held in The Woodlands, were deep with Scot Bella
Texas, in November. Comerford, Brit Leanda
Jason Budd asiphoto.com
Jason Budd asiphoto.com
Vapour moisture TRANSFER FABRIC

Cave and Germany’s Nina Kraft and American Karen REAR POCKETS
Kraft making a return from Holloway. Holloway man-
aquaglide water resistant fabric
her 2004 Hawaii Ironman aged to shake Kraft late in
flatlock stitching
dethroning and suspension. the bike and started the run
vapour moisture transfer panel
The non-wetsuit swim 2:50 off the lead. As was the
safety reflective
saw women lead the field case in the men’s race, Cave
out of the Manatee River: would go unfettered through silicone leg gripper
Former University of the three-lap run. Kraft

Florida swimmer Ashley would re-assume second
Carusone exited first fol- from Holloway but was
lowed by Cave then the first unable to close the seven-
male, the UK’s Stephen minute gap to Cave, as she
Bayliss, out third. went on to the inaugural
On the six-lap bike, the women’s crown in 6:23.
race started shaking out as Kraft took second, seven WORLD 70.3 IRONMAN CHAMPION
Thompson took the lead minutes back, as Manhattan

from Bayliss at mile 30 then Beach pro Hillary Biscay
was joined by Vanhoenacker supplanted Holloway for the
15 miles later. But final podium place.
CRAIG ALEXANDER
Thompson motored
the 53 x 12 and TRIATHLON 101 BRADENTON
dropped the Belgian Bradenton, Florida
to take a healthy 4:10 May 6, 2007
lead onto the run. 1.8-mile swim, 80.6-mile bike,
The gap would stick. 18.6-mile run
As Vanhoenacker
melted in the heat Women
and a resurgent 1. Leanda Cave (GBR) 6:23:37
Bayliss took his 2. Nina Kraft (GER) 6:30:39
place, Thompson 3. Hilary Biscay (USA) 6:38:36
pushed on to take his 4. Karen Holloway (USA) 6:42:14
biggest career win in 5. Bella Comerford (SCO) 6:49:49
5:45, with Bayliss
crossing second nine Men
minutes back. 1. David Thompson (USA) 5:45:41
Among the women, 2. Stephen Bayliss (GBR) 5:54:33
Cave kept a string of 3. Nate Kortuem (USA) 5:56:55
chasers at bay and 4. Paul Ambrose (AUS) 5:59:48
grew her lead over 5. Marino Van Hoenacker (BEL) 6:03:10
For dealer enquires, please email dealer@orca.com or call 1.866.257.6722.
T R I AT H L E T E M A G . C O M For further product information check out www.orca.com
AT THE RACES
Young guns
DIGITAL Elliott, Ellis skirt stingrays,
celebrate Cinco de Mayo
with wins in Mexico
EDITION By Jay Prasuhn
NOW AVAILABLE
he tiny Mexican fishing commu-
Our digital edition is an exact replica of

T nity of Puerto Penasco, routinely
overrun by pale college kids every
spring, was happy to welcome a wave of
the print edition of Triathlete magazine, Americans wielding energy gels in lieu of
delivered to your computer by e-mail. It beers for the Las Palomas Rocky Point
looks just like the print edition and con- Triathlon on May 5. But as much as the
Olympic-distance race resembled
tains the identical training information, Kona—taking place 50 miles southwest
gear reviews, race reporting, news and of Arizona on the northeastern-most
nutrition tips as the mailed copy. But the point of the Sea of Cortez in hot, windy
digital edition offers several advantages conditions—it was also so very unlike
Kona. For unlike Kona, Rocky Point fin-
Jay Prasuhn
that print doesn’t:
ishers were greeted not by the Kokua
Crew but with an ice cold Tecate.
• Links to all of the Web sites (URLs) “I’ve never done a race this laid back
and E-mail addresses before,” Scottsdale-based pro-race winner regional season. For Elliot, it was evi-
Lewis Elliot said. “There’re zero Type-A dence of his continued rise in the sport.
people here, and if there are Type-A people His 1:53:36 winning performance in
• Download: Save a local version directly Mexico mirrored his strong third-place
here, they’re that way about partying.”
to your computer for off-line viewing Women’s overall winner Katie Ellis finish at Ford Ironman California 70.3
agreed. “This is more of a party race,” the in March and his seventh at Ironman
• Tools that allow you to zoom, print or Arizona State University senior said with a Arizona.
e-mail pages to a friend smile. “Coming down here, I wasn’t like, ‘I The women’s race was a nail biter as
want to win this race.’ It was more like, ‘I runner-up finisher at the USAT
got my finals out of the way early so I could Collegiate National Championships
• Find anything in the magazine by have fun here and have a little vacation.’” Ellis outkicked pro Heather Haviland
typing a search phrase For many in the Southwest states, the in the final 100 yards in a deep-sand
Rocky Point triathlon is a rite of passage, beach finish to win by just six seconds,
• View all available archived issues for marking the unofficial opening of the in 2:04:08.
this magazine
• Environmental friendly: No trees are

cut and no fuel is wasted to deliver
this edition
PREVIEW OUR SAMPLE

DIGITAL EDITION
TODAY
Jay Prasuhn
triathlete-digital.com T R I AT H L E T E M A G . C O M
TACKLING THE OBSTACLES lead, “but Heather was

While heat and wind creeping, creeping, creep-
were the obvious obstacles ing up on me,” she said of
for athletes, the warm Haviland, a Wisconsin-
waters brought a more acute based pro. And late in the
challenge—a minefield of bike, Haviland assumed a
stingrays littering the shore- slim lead.
line. Five athletes were Off the bike together,
tagged by the palm-sized Ellis and Haviland ran side-
fish after stomping through by-side for much of the
the shallows instead of 10km run. “If we did surge
doing the stingray shuffle. on each other, it was mini-
Once past the stingray mal,” Ellis said. “We felt
gauntlet, the biggest adver- like it was gonna come
sary for athletes was a stiff down to the finish anyway.”
wind out of the west that The last turn off pave-
made for hard work on the ment and onto the deep
flat but exposed three-lap sand was indeed the decid-
bike through the sandy, ing factor, and Ellis pushed
barren Pinacate desert. to separate herself. “She
Out of the water second, just had that short-course
Elliott raced to the lead in extra gear,” Haviland said.
the first two miles of the “It was fun racing side-by-
bike. From there he pushed side all day and to have it
hard through the winding come down to the last few
sections past a growing strip yards.”
INVISIBLE ZIP
flatlock stitching
MICRO-FLEECE CHAMOIS
vapour moisture transfer panel
WORLD 70.3 IRONMAN CHAMPION
ITU WORLD CUP WINNER

CRAIG ALEXANDER
DEBBIE TANNER
Jay Prasuhn
of hotels toward La Choya 2007 LAS PALOMAS

to build a four-minute lead ROCKY POINT TRIATHLON
off the bike. Puerto Penasco, Sonora, Mexico
The man in pursuit, May 5, 2007
Phoenix resident Patrick 1.5km swim, 40km bike, 10km run
Bless, knew his fate. “I’ve
raced Lewis a few times. I Women
knew he wasn’t coming 1. Katie Ellis (USA) 2:04:08
back,” he said frankly. 2. Heather Haviland (USA) 2:04:15
Lewis cruised the 10km 3. Luisa Bryce (USA) 2:09:49
run for the win, as Bless 4. Sage Grossi (USA) 2:22:49
crossed second just over 5. Shannon Driscoll (USA) 2:25:41
three minutes back, with
New Mexico age grouper Men
Mike Montoya taking 1. Lewis Elliot (USA) 1:53:36
third. 2. Patrick Bless (USA) 1:56:43
The women’s battle 3. Mike Montoya (USA) 2:00:58
was a much tighter affair. 4. Alex Manessis (USA) 2:01:55
Ellis grabbed the early 5. Mike Melley (USA) 2:02:25
For dealer enquires, please email dealer@orca.com or call 1.866.257.6722.
T R I AT H L E T E M A G . C O M For further product information check out www.orca.com
J279_EventCalendar2_ce_rr_km.qxd 5/15/07 11:16 AM Page 190
CALENDAR
International Triathlon & Duathlon Race Calendar

Triathlete endeavors to present the most compre-
hensive 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 print-
ed 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 Cal-
endar link. Allow one week for your events to become live.
For listing in our print calendar, e-mail your informa-
tion to rebecca@triathlete mag.com or fax it to (760)
634-4110.
Entries submitted before April 30 have been includ-
ed in the July issue. All entries that were submitted after
that date will be in the August issue.
Please note that most XTERRA global tour events
Rich Cruse
consist of approximately a 1.5K swim, 30K mountain
bike and 10K trail run.
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CALENDAR
2007 XTERRA TV SCHEDULE (June 23 through July 15)

MOUNTAIN PACIFIC Market Station Date Time Show
#07/07- June Lake, CA—June Lake Triathlon. 1.5K S, 41K B,
10K R; .25mi S, 8.2mi B, 2mi R. Tri Cities, Tenn. WCYB 6/23 2 p.m. XTERRA Planet No. 3
07/14- Magic Reservoir, ID—East vs West Triathlon Chal- Waco, Texas KWTX 6/23 12:30 p.m. XTERRA Planet No. 4
lenge. PB-Performance. 800m S, 13mi, 5K R; 1600m S,
26mi B, 10K R. Rapid City, S.D. KEVN 6/24 1 p.m. XTERRA Planet No. 1
07/22- Boulder, CO—Boulder Peak Triathlon. 5430 Sports. Rapid City, S.D. KEVN 6/24 1:30 p.m. XTERRA Saipan
1.5K S, 42K B, 10K R.
Omaha, Neb. KETV 6/24 3:30 p.m. XTERRA Planet No. 3
07/29- San Diego, CA—Solana Beach Triathlon. Koz Enter-
prises. .25mi S, 9mi B, 3mi R; 1mi R, 9mi B, 3mi R. Waco, Texas KWTX 6/24 noon XTERRA Planet No. 3
#08/05- San Francisco, CA—Alcatraz Challenge Rapid City, S.D. KEVN 6/24 2 p.m. XTERRA Planet No. 3
Aquathlon & Swim. 1.5mi S, 7mi R.
#08/11-Emmett, ID—Emmett’s Most Excellent Triathlon and Rapid City, S.D. KEVN 6/24 2:30 p.m. XTERRA Planet No. 4
Sprint Triathlon. 1.5K S, 40K B, 10K R; .5K S, 20K B, 5K R. Atlanta, Ga. WXIA 6/30 1:30 p.m. XTERRA USA Championship
08/11- Boulder, CO—Boulder Kids Triathlon. 5430 Sports.
Distances vary by age.
Chicago, Ill. WBBM 6/30 1 p.m. XTERRA Planet No. 3
08/11- Telluride, CO—TelluTri Mountain High Challenge. Tri Cities, Tenn. WCYB 6/30 2 p.m. XTERRA Planet No. 4
.75mi S, 43mi B, 5mi R.
Great Falls, Mont. KFBB 6/30 noon XTERRA Planet No. 4
08/12- Folsom, CA—Folsom International Triathlon. First-
wave Events. 1.5K S, 40K B, 10K R. Helena, Mont. KHBB 6/30 noon XTERRA Planet No. 4
08/12- Boulder, CO—5430 Long Course Triathlon. 5430 Tri Cities, Tenn. WCYB 7/8 2:30 p.m. XTERRA Planet No. 5
Sports. 1.2mi S, 56mi B, 13.1mi R.
08/12- Honolulu, HI—Ironman Revisited. 2.4mi S, 112mi Tri Cities, Tenn. WCYB 7/15 2:30 p.m. XTERRA Maui Highlights
B, 26.2mi R. Check your local listings to see an updated broadcast schedule for the award-winning TEAM Unlimited Television productions.
For more information on the shows and a complete list of broadcast dates and times visit xterraplanet.com/television.
ZIPP
300C
ZIPP 300 CRANKSET
450grams of
SUPERIOR
Technology
Total package 630 grams:

crankset, two chain rings, attachment bolts
and titanium bottom bracket.
CALENDAR
Rich Cruse
08/25- Santa Barbara, CA—Santa Barbara Long Course 09/28-30- San Luis Obispo, CA—Scott Tinley
Triathlon. 1mi S, 34mi B, 10mi R. Adventure Races. Tri-California. bike hill climbs, road
08/26- Santa Barbara, CA—Santa BarbaraCo-Ed Sprint and off-road triathlons.
Triathlon. 500yd S, 6mi B, 2mi R. 09/30- San Diego, CA—Mission Bay Triathlon. Koz
08/26- Santa Barbara, CA—Santa Barbara Women-Only Enterprises. 500m S, 15K B, 5K R.
Sprint Triathlon. 500yd S, 6mi B, 2mi R. 10/28- San Diego, CA—San Diego Triathlon Challenge.
08/26- San Diego, CA—Imperial Beach Triathlon. Koz 1.2mi S, 56mi B, 13.1mi R.
Enterprises. .25mi S, 9mi B, 3mi R; 1mi R, 9mi B, 3mi R. 10/28- Tempe, AZ—Soma Half Ironman. Red Rock
08/26- Steamboat Springs, CO—Steamboat Springs Company, Inc. 1.2mi S, 56mi B, 13.1mi R.
Triathlon. 5430 Sports. .75mi S, 20mi B, 4mi R. 11/09-11- San Francisco, CA—Treasure Island Triathlon.
09/01- Auburn, CA—Lake of the Pines Triathlon. Three Tri-California. 1.5K S, 40K B, 10K R; .5K S, 20K B, 5K R.
sprint-level races.
09/08- Idaho Falls, ID—Blacktail Triathlon. PB-Perfor-
mance. 800m S, 13mi, 5K R; 1600m S, 26mi B, 10K R.
SOUTH ATLANTIC
#08/11- Guntersville, AL—Mountain Lakes Triathlon. Team
09/08-9- Pacific Grove, CA—Triathlon at Pacific
Magic.600yd S, 16.2mi B, 3mi R.
Grove. Tri-California. 1.5K S, 40K B, 10K R; .25mi S,
09/23- Miami, FL—Escape to Miami Triathlon. PR Rac-
12.4mi B, 2mi R.
ing, Inc. 1.1K S, 40K B, 10K R.
09/09- Glenwood Springs, CO—23rd Annual Tri-Glen-
wood Triathlon. 825m S, 15mi B, 5mi R.
09/09- Santa Cruz, CA—Big Kahuna Triathlon Long NORTH ATLANTIC
Course. Firstwave Events. 1.2mi S, 56mi B, 13.1mi R. 07/01- Buffalo, NY—A Tri in the Buff. Score This!!!, Inc.
09/23- Tempe, AZ—Timex Triathlon. Red Rock 1.5K S, 40K B, 10K R; 750m S, 20K B, 5K R; 5K R, 20K B,
Company, Inc. 1500m S, 24mi B, 10K R; 750m S, 5K R; 200m S, 10K B, 2K R.
12mi B, 3.1mi R. 07/11- Middlebury, CT—21st Annual Pat Griskus Sprint
Triathlon. .5mi S, 10.5mi B, 3.1mi R. Music Fest Tri, Du, Sprint. 3 Disciplines
07/15- Cape Cod, MA—13th Falmouth Racing. 1.5K S, 40K B, 10K R; 500m S,
Sprint Triathlon. 1/3mi S, 9mi B, 3.1mi R. 20K B, 5K R; 5K R, 20K B, 5K R.
07/15- Salisbury, VT—Vermont Sun 07/22- Milford, MI—YMCA Happy Trails
Triathlon. 600yd S, 14mi B, 3.1mi R. Triathhlon. 3 Disciplines Racing. .6mi S,
6 Time
07/22- Town of Ulster, NY—11th Annu- 16mi B, 5K R.
al Hudson Valley Tri/Biathlon. New York 07/28- Iona State Park, MI—Ionia Xtri. Ironman
Triathlon. .3mi S, 16mi B, 3mi R; 1mi R, 3 Disciplines Racing. 1000m S, TBA mt.
16mi B, 3mi R. B, 4mi R; 2mi R, TBA mt. B, 4mi R.
World
#08/05- Trumansburg, NY—Cayuga 07/29- Mackinaw City, MI—Mackinaw Champion
Lake Triathlon. 1.5K S, 40K B, 10K R; Multi-Sport Mix. 3 Disciplines Racing. 800m
750m S, 14mi B, 5K R; 200m S, 9mi B, S, 30K B, 5K R; 1.5mi R, 30K B, 5K R.
1.5mi R (youth only). 08/04- Neoga, IL—Mattoonman 1/3 Iron Consultant:
08/11- Grand Island, NY—Summer Siz- Distance. Mattoon Beach Tri. .8mi S, 38mi Fitness, Nutrition, Product
zler. Score This!!!, Inc. 400m S, 17K B, B, 8.6mi R.
4.4K R; 4.4K R, 17K B, 4.4K R. 08/04- Gaylord, MI—27th Mark Mellon Speaker:
08/12- Salisbury, VT—Lake Dunmore Triathlon. 3 Disciplines Racing. TBA. Education, Motivation
Triathlon. .9mi S, 28mi B, 6.2mi R. 08/05- Clarkston, MI—Craig Greenfield
08/12- Central Park, NY—20th Annual Memorial Tri. 3 Disciplines Racing. 800m
Central Park Triathlon. New York Triathlon. S, 16mi B, 5K R.
.25mi S, 12mi B, 3mi R. 08/11- Fort Custer State Park, MI—X-
08/19- Harriman State Park, NY—22nd tri Battle Creek. 3 Disciplines Racing.
Annual NY Tri/Biathlon Series #2. New 1000m S, TBA mt. B, 4mi R; 2mi R, TBA
York Triathlon. .5mi S, 16mi B, 3mi R; mt. B, 4mi R.
3mi R, 16mi B, 3mi R. 08/11-12- Mentor, OH—Greater Cleve-
08/18-19- Gilford, NH—The Timber- land Triathlon. 1.2mi S, 56mi B, 13.1mi
man Triathlon Festival. 1.2mi S, 56mi B, R; 1.2mi S, 56mi B; .75mi S, 23mi B,
13.1mi R; .3mi S, 15mi B, 3mi R. 6.2mi R; .5mi S, 12mi B, 3.1mi R.
09/02- Lake George, NY—Lake George 08/12- Lansing, MI—Lansing Legisla-
Triathlon. 1.5K S, 40K B, 10K R. tor Tri. 3 Disciplines Racing. 1.2mi S,
adktri.org/lakegeorgetri.html. 56mi B, 13.1mi R; duathlon TBA.
09/08- Cape Cod, MA—1/4mi S, 10mi 08/18- Sanford, MI—Sanford & Sun
B, 3.5mi R. Triathlon. 3 Disciplines Racing. 1000m
09/09- Salisbury, VT—Half Vermont Jour- S, 30K B, 5mi R; 500m S, 20K B, 5K R.
ney. 1.2mi S, 56mi B, 13.1mi R. 08/19- Petoskey, MI—Petoskey Tri. Du.
09/09- Barker, NY—Danforth Fall Frolic. Sprint. 3 Disciplines Racing. 1000m S,
Score This!!!, Inc. 400m S, 20K B, 5K R; 30K B, 5mi R; 2mi R, 30K B, 5mi R.
1.6K R, 20K B, 5K R. 08/26- Ludington, MI—Ludington Tri,
#09/09- Lake Lure, NC—Hickory Nut Du, Sprint. 3 Disciplines Racing. 1000m
Gorge Triathlon. Race Day Events. 400m S, 40K B, 10K R; 500m S, 20K B, 5K R; 5K
S, 25K B, 5K R. R, 20K B, 5K R. STRENGTH, FLEXIBILITY
09/29- Darien, CT—Itpman Triathlon. 09/01- Kalamazoo, MI—Prairie View Tri. Available Now! & INJURY PREVENTION
New York Triathlon. 1.5K S, 25K B, 10K R. Du Sprint. 3 Disciplines Racing. 1000m EXERCISE PROGRAMS
09/23- Canandaigua, NY—Finger Lakes S, 40K B, 10K R; 500m S, 20K B, 5K R; 5K
Triathlon. Score This!!!, Inc. 1.5K S, 40K R, 20K B, 5K R.
Tight hamstrings got you
B, 10K R; 750m S, 21K B, 5K R. 09/01- Boyne Mtn., MI—Boyne Mtn.
Triathlon. 3 Disciplines Racing. TBA. down? Let Dave Scott–
NORTH CENTRAL 09/02- Boyne, MI—Xtri Championship. designed exercise
07/08- Grand Haven, MI—Grand Haven 3 Disciplines Racing. 1000m S, TBA mt.
programs help promote
Half Tri, Du, Sprint. 3 Disciplines Rac- B, 4mi R; 2mi R, TBA mt. B, 4mi R.
ing. 1.5K S, 40K B, 10K R; 500m S, 20K 09/08- Novi, MI—Novi Sprint Triathlon. your overall strength and
B, 5K R; 5K R, 20K B, 5K R. 3 Disciplines Racing. 800m S, 15mi B, conditioning.
07/09- Neoga, IL—Mattoon Beach 5K R.
Triathlons. Mattoon Beach Tri. .25mi S, 09/15- Neoga, IL—Great Illini Challenge
12mi B, 3.1mi R; .5mi S, 24mi B, 6.2mi R. Full Iron Distance and Half Iron Distance.
07/14- Holly recreation, MI—Holly Xtri. Mattoon Beach Tri. 2.4mi S, 112mi B,
3 Disciplines Racing. 1000m S, TBA mt. 26.2mi R; 1.2mi S, 56mi B, 13.1mi R. w w w. d a v e s c o t t i n c . c o m
B, 4mi R; 2mi R, TBA mt. B, 4mi R. 09/16- Shelby Township, MI—Stony 303-786-7184
#07/14- Danville, IA—Lake Geode Chal- Creek Championship. 3 Disciplines Rac-
lenge. 1.5K S, 40K B, 10K R. ing. 1.5K S, 40K B, 10K R; 500m S, 20K
07/15- Interlochen, MI—Interlochen B, 5K R; 5K R, 20K B, 5K R.
CALENDAR
Rich Cruse
CALENDAR
09/23- Holly, MI—Autumn Colors 10K R.

Triathlon, duathlon. 3 Disciplines Racing. 09/22- Lake Barkly, KY—Lake Barkly Full
1000m S, 30K B, 5mi R; 2mi R, 30K B, and Half Iron Distance Triathlon. Head
5mi R. First Performance. 2.4mi S, 112mi B,
10/13- Neoga, IL—Eagle Creek Long 26.2mi R; 1.2mi S, 56mi B, 13.1mi R.
Course Duathlon. Mattoon Beach Tri. 5mi #09/23- Vonore, TN—Atomic Man Half
R, 40mi B, 5mi R. Iron Triathlon. Race Day Events. 1.2mi S,
56mi B, 13.1mi R.
SOUTH CENTRAL 09/29-30- Austin, TX—The Longhorn
#07/01- Vonore, TN—Tellico Sprint. TN Triathlon Festival. 1.2mi S, 56mi B,
USAT Sprint Championship. Race Day 13.1mi R; .5mi S, 15mi B, 3.1mi R.
Events. 800m S, 17mi B, 4mi R. 10/07- Houston, TX—Du the Bear
07/15- Chattanooga, TN—Chattanooga Duathlon. Out-loud. 2mi R, 12mi B, 2mi R.
Waterfront Triathlon. Team Magic. 1.5K #10/14- Lenoir City, TN—Atomic
S, 40K B, 10K R. Duathlon. Race Day Events. 5K R, 35K B,
07/15- Carrollton, KY—14th Annual Gen. 5K R.
Butler Off-road Triathlon. .4mi S, 3mi R, 10/28- Montgomery, TX—Iron Star
10mi B. Triathlon. Out-loud. 1.2mi S, 59mi B,
#07/28- Cleveland, TN—TrYMCA Double 13.1mi R.
Dip Sprint Triathlon. Race Day Events.
200m S, 200m S, 10mi B, 2.5mi R. REMINDER: If a race’s contact infor-
07/28- Lebanon, TN—Cedars of Lebanon mation is not listed with the event in
Triathlon. Team Magic. 300yd S, 16.5mi B, the preceding section, refer to the Mul-
3mi R. ti-Event Contacts listings below. There,
#08/11- Guntersville, AL—Mountain Lakes you will find a list of race organizers
Triathon. Team Magic. 600yd S, 16.2mi B, who put on either multiple races or
3mi R. series events.
#08/11- Alcoa, TN—Springbrook Sprint
Triathlon. Race Day Events. 300m S, 10mi
B, 2.5mi R. For more events and online race
#08/18- Pikeville, TN—Fall Creek Falls registration, please be sure to check
Triathlon. Race Day Events. 1.5K S, 40K B, out triathletemag.com and active.com.
10K R. Both sites offer up-to-date racing and
09/08- Hendersonville, TN—Old Hickory training information, as well as the
Lake Triathlon. Team Magic. 400yd S, most recent news and coverage of
1.5mi R, 13mi B, 1.5mi R. triathlon’s most popular events. To list
#09/16- Nashville, TN—Music City your event in our online calendar, please
Triathlon. Team Magic. 1.5K S, 40K B, go to triathletemag.com.
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MULTI-EVENT CONTACTS Ironhead Race Productions: Jack Weiss, P.O. Box 1113,
Euless, TX 76039-1113; 817.355.1279;
3 Discliplines Racing: www.3disciplines.com; 866.820.6036 ironjack@ironheadrp.com; www.ironheadrp.com.
5430 Sports: Barry Siff, 1507 North St., Boulder, CO, HMA Promotions: 216.752.5151; www.hmapromotions.net
barry@5430sports.com, www.5430sports.com; 303.442.0041. Ironman North America: 4999 Pearl East Circle Suite 301,
AA Sports: 503.644.6822; www.racecenter.com; events@ race- Boulder, CO, 80301; 518.523.2665; 518.523.7542;
center.com. imanusa@capital. net.
Blue Sky Sports, LLC: 678.237.0308; director@ tribluesky.com; J&A Productions: www.japroductions.com;
www.tribluesky.com. info@japroduc tions.com.
Bradventures LLC. Producer of Auburn International Triathlon. JMS Racing Services: P.O. Box 582, Marion, IN 52302,
www.auburntriathlon.com; 530-888-9911; info@bradven- 319.373.0741; www.pigmantri.com/ jmsracing.html;
tures.com. jim@ pigmantri.com; john@pig mantri.com.
By the Beach Productions: 5153 Soquel Dr., Soquel, CA, KOZ Enterprises: San Diego Triathlon Series. P.O. Box
831.465.6517; www.bythebeachproductions.com; info@ bythe- 421052, San Diego, CA 92142; 858.268.1250;
beachproductions.com. www.kozenter prises.com; info@ kozenterprises.com.
Capri Events: 773.404.2372; www.caprievents. com. Lake Geneva Extreme Sports: P.O. Box 1134, Lake Geneva,
CFT Sommer Sports: 838 W. DeSoto St., P.O. Box 121236, Cler- WI 53147, www.lakegenevasports.com; lgsports@lake
mont, FL 34712; 352.394.1320 (p); 352.394.1702 (f); info@tri- genevasports.com; 262.275.3577.
florida.com; http://greatfloridian.com. Lakeshore Athletic Services: 847.673.4100,
CGI Racing: 856-308-7522; www.cgiracing.com. lakeshoreinfo@aol.com.
Cutting Edge Events: 217.347.3739; www.cu tingedge MESP, Inc. Racing Series: 29395 Agoura Rd., Ste. 102,
events.net, beccakoester@yahoo.com, www.sign meup.com. Agoura Hills, CA 91301; 818.707.8867 (p); 818.707.8868
Danskin Women’s Triathlon Series: 800.452.9526, www.dan- (f); www. mesp.com.
skin.com, triathlon@ danskin.com. Mountain Man Events: P.O. Box 255, Flagstaff, AZ 86002;
Elite Endeavors: Jim & Joyce Donaldson, 8963 Stoneybrook www.mountainmanevents.com;
Blvd., Sylvania, OH 43560; 419.829.2398, jdjp@sev.org. admin@mountainmanevents.com.
Emerald Coast Events Commission: 850.784.9542; www.emer- New York Triathlon: P.O. Box 50, Saugerties, NY 12477-
aldcoasstevents.com; jlynch@knology.net. 0050; 845.247.0271; www.nytc.org.
EndorFUN Sports: 603.293.8353, 512.535.5224; www.endorfun- North Coast Multisports, Inc: P.O. Box 2512, Stow, Ohio
sports.com, keith@timbermantri.com. 44224; 216-272-0064; mrzymek@aol.com.
Envirosports: P.O. Box 1040, Stinson Beach, CA 94970, On Your Mark Events: 209.795.7832;
415.868.1829 (p), 415.868.2611 (f), info@envirosports. com, info@onyourmarkevents.com;www.onyourmark events.com.
www.envirosports.com. Pacific Sports, LLC: 1500 S. Sunkist St., Ste. E, Anaheim,
Event Power: 22 Jagger Ln., Southampton, NY 11968; CA 92806; 714.978.1528 (p); 714.978.1505 (f);
631.283.7400; eventpower@aol.com; www.swimpower. com. www.pacificsportsllc.com.
Exclusive Sports Marketing & Nestle Sprintkids Series: 1060 Palmetto Race & Event Production: P.O. Box 1634, Bluffton,
Holland Dr., Ste. 3-L, Boca Raton, FL 33487; 561.241.3801; SC 29910; 843.815.5267 (p); 843.785.2734 (f); andy5267@
888.ESMSPORTS (376-7767);tjcesarz@ exclusivesports. com; aol.com; www.palmettorace.com.
www.fam ilyfitnessweekend.com. Personal Best Performance, Michael Hays, 808 Saturn Ave.,
Fat Rabbit Racing: Craig Thompson, 614.424.7990, Idaho Falls, ID, 83402-2658. 208.521.2243;
614.306.1996; craigthompson@fatrabbitracing.com; Michael@PB-Performance.com.
www.fatrabbitracing.com. PCH Sports: www.pchsports.com; 2079 Cambridge Ave.,
FIRM Racing: 66 Bruce Rd., Marlboro, MA 01732; P: (508) 485- Cardiff by the Sea, CA 92007; 760.944.7261.
5855, F: (508) 229-8394; bill@firm-racing.com, Piranha Sports, LLC/ Greater Atlantic Multisport
www.firm-racing.com. Series/Greater Atlantic Club Challenge/Escape from School
Firstwave Events: P.O. Box 321269, Los Gatos, CA 95032; P: Youth Triahtlon Series: Neil Semmel, P.O. Box 150, Kirk-
408.356.0518; F: 408.356.0534; www.firstwave-events.com.. wood, DE 19708; nsemmel@piranha-sports.com;
Georgia Multisport Productions: Jim Rainey, 4180 Liberty Trace, www.piranha-sports.com.
Marietta, GA 30066; 770.926.6993, 770. 928. 9292 (F); PR Racing, Inc., P.O. Box 56-1081, Miami, FL, 33256;
jim@gamultisports.com, www.gamultisports.com. 305.278.8668. trimiami.com, trimiami@gmail.com.
Great Smokey Mountains Triathlon Club: Premier Event Management: P.O. Box 8764, Metairie, La.
www.gsmtc.com; tri2000@dnet.net. 70011. 504.454.6561. www.pem-usa.com.
Greater Knoxville Triathlon Club: Kevin Mahan, 205 Cross Creek Race Day Events: P.O. Box 31333, Knoxville, TN 37930;
Private Ln., Lenoir City, TN 37771, 865.675.BIKE (2453) (p), 865.250.5948; www.racedayevents.net;
865.988.9250 (f), www.knoxtri.org; kevinmahan@char tertn.net. Kevin@racedayevents.net
Green Brook Racing LLC: Joe Patanella, P.O. Box 825, Green Score This!!!, Inc.: 15 Ranch Trail Ct., Orchard Park, NY
Brook, NJ 08812-825, 732.841.2558; greenbrookracing@ 14127; 716.662.9379; www.score-this.com;
aol.com, www.greenbrookracing.com. info@score-this.com.
HFP Racing: P.O. Box 375, Thornville, OH 43076; Set-Up, Inc.: P.O. Box 15144, Wilmington, NC 28408;
shannon@hfpracing.com, 740.743.2418; 910.458.0299; set-upinc.com; billscott@set-upinc. com.
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Shelburne Athletic Club: 802.985.2229; Tri-California Events, Inc. Terry Davis, 1284 Adobe Ln., Pacif-
d^îma^_hhmhgma^`khng]_hkmaê^Zlm
www.shelburneathletic.com. ic Grove, CA 93950; 831.373.0678, www.tricalifornia.com.
Zfhngmh_mbf^' TBF Racing: Bill Driskell, 5209 Blaze Ct., Rocklin, CA 95677; Tuxedo Brothers Event Management: Don Carr,
916.202.3006; bill@totalbodyfitness.com; tbfracing.com. 317.733.3300; tuxbro@indy.rr.com; www.tuxbro.com.
Team Magic, Inc.: Therese Bynum, Faye Yates; 205.595.8633; UltraFit/USA: P.O. Box 06358, Columbus OH 43206,
www.team-magic.com; races@ team-magic.com. 614.481.9077, www.ultrafit-usa.com.
Team Unlimited: XTERRA Series; 877.751.8880; Updog Sports LLC. www.updogsports.com,
www.xterraplanet.com; info@xterraplanet.com. info@updogsports.com.
Time Out! Productions: Rich Havens, P.O. Box 543, Forestdale, Vermont Sun Sport & Fitness: 812 Exchange St., Middlebury,
MA 02644; 508.477.6311 (p); 508.477.6334 (f); timeout@ VT 05753; 802.388.6888; www.vermontsun.com/ triathlon.
capecod.net; www.timeoutproductions.com. html, vtsun@together.net.
TriAthlantic Association: 410.593.9662; www.triath.com. YellowJacket Racing: 6 Regent St., Rochester, NY 14607;
Triathlon Canada: 1185 Eglington Ave., East Suite 704, Toron- 585.244.5181; www.yellowjacketracing.com,
to, Ontario M3C 3C6; www.triathloncanada.com; 416.426. 7430 yellowjacketracing@hotmail.com.
Oblbmooo&lhl`]jYhq&[ge _hkfhk^^]&
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Los Altos 650.941.2262 Glenview 847.998.0200 Manasquan 732.223.0444 Bend 541.322.8814 Redmond 425.556.0383 Peterborough 705.876.8960
J279_TinleyTalks_rr_ce_km.qxd 5/15/07 11:42 AM Page 208
TINLEY TALKS
significance than when they first occurred.

The power isn’t in their truth but in the
effect of their re-telling.
It helps if the themes are universal and
distributed to a receptive audience. Julie
Moss crawling across the Ironman finish
line on ABC’s Wide World of Sports
brewed a perfect storm of dramatic action,
haunting score and accessible theme. Peo-
ple who saw the coverage could relate,
wanted to relate. Few narratives are as
powerful as overcoming adversity.
When Mark Allen and Dave Scott
competed side by side for nine hours at
the 1989 Ironman, it wasn’t about who
would win. What people remember is a
kind of mutual quest to excel; to offer
Why a good crash and lying there thinking, “Oh my
gosh, is this really me lying in the dirty your own courage in an effort to chal-
lenge the others to do the same for you.
story matters weeds on the side of the road with pebbles
imbedded in these tan and freshly-shaved
legs?” But you took inventory, made sure
There is a multitude of tales in sport
that takes us away from the immediate
By Scott Tinley that all the necessary parts were still attached action and provides us a way to experience
and rode off wondering if they would let the world in a different, more informed
Publication Mail Agreement #40683563: Return Undeliverable Canadian Addresses to Triathlete Magazine, 328 Encinitas Blvd Suite 100, Encinitas, CA 92024
you swim at the masters workout with open and mostly better way. Most of the best
ometimes sport matters. wounds. For that frozen moment where sport stories that matter are barely about
S Sometimes not.
Matters to what, you ask? To whom?

the immediate past was butting up against
the near future and there was no pain
besides that of embarrassment, what mat-
sport. Alan Sillitoe’s The Loneliness of the
Long Distance Runner, arguably the best
running story in literature, is about self-
Fair questions indeed. When it matters, tered was putting that immediate present respect, personal freedom and class con-
sport makes a difference, it affects us, behind you. What is a little scar but a talis- sciousness. Sir Roger Bannister’s breaking
changes us, it resonates. Sport matters man of your athletic identity? the four-minute mile mark on May 6,
most when it transcends itself and becomes Now, do you remember when you’d 1954, was as much about bolstering British
something else altogether. traveled two thousand miles to an event pride during their post-war struggle as it
Like what? Another fair question. and had forgotten something simple—like was about doing something first, creating
Like something that moves you, bril- a swimsuit or a bike helmet? And that a unbreakable mark. When you’re the first
liantly, tragically, with humor. It’s emotive, someone just gave one to you? Here, take of anything, regardless of what happens
political, ridiculous and a whole lot of fun it, they said, I have more. after that, you will always own that feat.
to watch or do. In short, when sport Or that time you were watching someone For Bannister, who went on to a 40-
becomes its own narrative, a story that gives just before a race as they rubbed some type year career as a neurologist, his 3:59.4 on
meaning to our existence, it matters. of lubricant all over their body—and in that windy day near Oxford means less
Consider your first triathlon. You places you don’t normally touch yourself than a life in medicine. But he knows, as
remember that, don’t you? The way your in public. Of course when you thought do Julie, Mark and Dave, that these stories,
toenails turned black from the dried blood about it, what a great idea? No shame in regardless of how they turn out, become
and your cheeks were red from sunburn preventive medicine. And when you passed the public property of every athlete who
and your fingers were a greasy brown from each other in the transition area on the way is touched by them.
the bike chain and there were other, more to the start they pushed out their hand to We can create our own narratives, dig-
private, parts that rounded out the bodily shake and wish you good luck. And you ging deep within ourselves or extending our
rainbow that told the story of what you’d took it willingly. reach to include the collective whole of every
done. What might have been lost to time And then you told a really funny story swim, bike, run affair from 1972 to the pres-
and a revisionist history of the pain has about it later. ent. What matters is that we create our own
instead been preserved by how damn proud What matters is that sport offers us these history in the scrapbooks of our minds.
you were. Did you really have to walk down amazing stories, these malleable anecdotes When the bones are tired and the next wave
stairs backwards? from the surreal to the sublime. When of athletes has moved in, the stories will still
Who cares? You’d done something recalled in the quiet moments or recast with matter as they lie on the coffee table like old
that mattered. embellished details for family and friends soldiers at the ready.
And do you remember your first bike they somehow take on more power and 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.
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qxd 5/15/07 8:58 AM Page 1

TOP 3 EXERCISES FOR STRENGTH & POWER

N ° 279/JULY 2007 WORLD’S LARGEST TRIATHLON MAGAZINE

8:11:56 NEW RECORD

21.10.2006 - KAILUA-KONA, HAWAII - TRIATHLON WORLD CHAMPIONSHIP

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On the Cover: TRAINING COLUMNS

DEPARTMENTS SPORT NUTRITION 140

SPEED LAB 142

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Y OU COULD GIVE UP

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