Ask A Pro: Fitting In To New…

Samantha McGlone provides tips on fitting in when joining a new triathlon training group. McGlone on the run in the 2010 Ironman World Championship. Photo: Kurt Hoy Q: I want to mix up my training and join some group workouts such as Masters swims and the local shop ride. What should I know before showing up so I don’t anger the natives? A. I train in Tucson, Ariz., where besides spectacular weather, you will find some of the best group workouts in the country, including a large and competitive Masters program and the Shootout, a weekly road ride (read: race) that has been rolling out Saturday mornings for more than 30 years. If you don’t observe some specific rules of etiquette you can quickly find yourself under a barrage of tri-dork jokes and ridicule. I spoke to Jim Stites, the head coach of the Ford Aquatics Masters squad at the University of Arizona, and he gave me the dirt on the top 10 group swimming faux pas: 10. Finishing a swim and not moving over to allow others in the lane to finish to the wall. 9. Executing a turn on the “finish” side of the lane. 8. Disregarding the pace clock. 7. Disrupting the flow of a lane by not following the set design (ex.: starting out too fast or too slow). 6. Leaving 5 seconds behind the swimmer in front of you (10 seconds is considered the rule unless the lane is particularly crowded). 5. Repeatedly touching, grabbing or groping the feet of the swimmer in front of you without passing. 4. Talking or socializing while the coach is explaining the set. 3. Leading the lane without understanding the set or intervals. 2. Arriving to practice after the main set has begun, forcing a side-by-side lane to circle. 1. Choosing the wrong lane (too fast or too slow). If it sounds like swimmers are anal retentive, some cyclists take elitism to a whole new level. Here are some key things to remember when riding in a pack or organized road ride: – Don’t ride a triathlon bike on a group ride if you can help it. Bring a road bike or if you must ride a TT bike stay off the aerobars in the pack. – No one cares about your VO2max or your lactate threshold. Obsessively checking your heart rate monitor to make sure you are “in the zone” is also out. Go with the flow of the ride and leave the gadgets at home. Watts are the only numbers that count. – Drafting is legal and encouraged in cycling. Don’t leave a big gap between you and the rider in front. Point out obstacles, bumps, potholes and road signs for the riders behind you. Do not swerve suddenly at the last minute to avoid something in the road. Learn how to bunny hop. – If you puncture in the pack, raise your arm to signal that you have a flat tire and pull smoothly to the right, out of the group and onto the shoulder of the road to fix it. Look a few riders ahead to see when the pack is accelerating or slowing down suddenly. Be aware and ready to respond to anything. – Compression socks on the bike are a no-no. Cyclists use them but they are considered strictly post-ride recovery attire. – Store stops are your friend. Take the opportunity to rest and fuel up or you will get dropped by the caffeinated, sugar-rushed pack on the way home. Don’t be discouraged by these long lists of rules. Most training groups operate under a “more is merrier” philosophy and are happy to have new members. Smile, introduce yourself and chat with the locals. Mention that you are new to the group and ask the more experienced athletes for some tips. There is no faster way to make friends than to ask an athlete to share his vast knowledge (accurate or not) with a rookie.

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Ask A Pro: Fitting In To New…

Photos: 2012 SRAM Red Groupset

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Photos: The Ironman Finish…

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Photos: USA Triathlon Winter…

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From The Inside Triathlon…

A trip across the pond reveals Britain’s greatest threat to triathlon. This story was originally published in the May/June, 2011 issue of Inside Triathlon magazine. Alistair Brownlee, 22, gives new meaning to the phrase “I’d rather die than lose.” The 2009 ITU short-course world champion raced so hard at the ITU World Championship Series event in London last year that he drove himself unconscious. In fact, you could argue he nearly killed himself. Nearing the final straightaway, he was in a familiar position: primed to outkick Spain’s Javier Gomez. But suddenly and unexplainably, he let up. His face drained of all color. He began wobbling. “My last memory was being right behind Gomez with about 300 meters to go and [my brother] Jonny just coming past me, and at that point I thought if I just hold on to Gomez, I can outkick him the last 100 meters. I’ll win and be fine,” Brownlee said. “And then my memory goes blank, like literally blank.” Unconscious for nearly 30 minutes, he says, with his temperature rising to about 109 degrees Fahrenheit, his next memory is waking up on a hospital bed, covered in ice and with wires coming out of his chest and drips in his arms. “I just remember asking, ‘Where did I come? Where did I come?’” Brownlee said. “And someone was like, ‘I think you came in 10th. I’ll just check.’ I’m like, ‘How the hell did I come in 10th?’” As far as anyone could tell—because no one really knows what went wrong—he hadn’t absorbed any food or water in the previous several hours, perhaps because he had some sort of stomach bug. So he had started the race already dehydrated and depleted of fuel. That he was able to almost win that race on that summer day in London in 2010 is a frightening thought for all those who are looking for a weakness in Brownlee’s armor. “He’s not afraid of blowing up, [of] making things happen,” said Joel Filliol, who worked with Brownlee while he was head coach of the British Triathlon Federation from 2009 until he resigned from the position in March. “He’s not afraid to do that, [which is] a fantastic way for spectators to watch, but equally it shows he’s just not afraid—that’s a real asset.” And what is perhaps more frightening for the professional triathletes out there who are gunning for gold or a medal at the 2012 Olympics is that Alistair Brownlee’s brother Jonathan—the last person he remembers running past him in London—is primed and ready to join him among the ranks of the world’s best short-course racers. PHOTOS: Inside The Lives Of The Brownlee Brothers *** For those who don’t follow the ITU, Alistair Brownlee burst onto the scene in 2009, when he won every race he entered in the ITU’s premier World Championship Series. What was so fascinating about Brownlee’s dominance was that he established it while racing against Spain’s Gomez, a man whose profile on the ITU’s website resembles binary code, given that there are so many “1”s in it. It was difficult to imagine that someone could so swiftly establish dominance over the “almighty dominant one.” And yet that was precisely what Brownlee accomplished. In 2010, Brownlee faltered a bit, as it was a year marred by injury and illness. After winning the first World Championship Series race of his season, in Madrid, Brownlee placed 10th at the series’ race in London and 40th at the race in Kitzbühel, Austria. But he came back with a vengeance, outkicking Gomez for the win in the final stretch of the 2010 ITU World Championship Grand Final, in Budapest, Hungary. “[After T2] Alistair started to run really, really fast. I just tried to keep up the whole time,” Gomez told an ITU reporter after the race. “I gave everything.” This from the man who is known as the Michael Jordan of triathlon. Alistair’s brother Jonathan, 20, also put his stamp on 2010, coming in second at the World Championship Series race in London, behind Gomez, by posting the second-fastest run split of the day (29:33). It was a podium spot at one of the most competitive races of the year. Jonathan, who goes by Jonny, also became a double world champion in 2010 by winning the Under-23 world title in Budapest and the ITU Elite Sprint Triathlon World Championships in Lausanne, Switzerland. Jonny’s coaches were particularly happy with his Under-23 win, as he went into the race as the heavy favorite and came out on top. “I was really pleased with how [Jonny] handled going into Budapest,” said Malcolm Brown, who works primarily as Alistair and Jonny’s running coach. “I think he won because he performed well. It wasn’t a fortuitous thing. He took it by the scruff of the neck and handled the pressure.” Both Brownlees are consummate triathletes—they are top 10 swimmers, two of the best cyclists on the ITU circuit and among the handful of the fastest runners. (Alistair’s fastest run split yet is 28:43.) “[Alistair’s] strongest point is that he doesn’t have weak points,” said Gomez, who is Alistair’s rival on the ITU circuit and teammate on the French Grand Prix circuit. “He’s one of the best swimmers, a more than solid cyclist and, well, we all know how fast he can run. So if you want to beat him, you need to have the race of your life and run under 29:30, which is not easy. Jonny is kind of the same, but he is still very young. He has already shown a couple of really amazing performances, and I have no doubt that he is going to be at least as good as Alistair.” Contrary to the reputation that ITU athletes have for dogging it on the bike, the Brownlees like to make each race a “full-on triathlon,” as they would tell you, and hammer the swim, bike and run. For Alistair, his racing style is a personality thing—he thinks it gives him the best shot at winning. “I think it’s quite risky, isn’t it?” Alistair said. “You know, if you take it on and really kill yourself on the bike, which you can do—Jonny did it this year, at the European champs in Athlone [Ireland]—you can then come 50th. Whereas if you don’t take it on, and sit in the pack, then you’re pretty much guaranteed a top 10/15 because you’re a good enough runner. That’s a bit safer, but then you’re never gonna win like that either.” Alistair isn’t kidding. Many of his major victories have been off of breakaways on the bike, including his win at the 2010 Athlone ETU Triathlon European Championships, where he took off with Gomez, Jonny and two other athletes and essentially time-trialed it through brutally windy conditions. “I ran about 40 minutes because the bike was the hardest bike I’ve ever done in my life,” Jonny said of the race. Alistair ran 30:54, 36 seconds faster than Gomez. ***

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From The Inside Triathlon…

Photos: The Brownlee Brothers

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Matt Chrabot Prepares For…

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WTC Announces Changes To The…

Greg Bennett's Hy-Vee victory has qualified him for the Ironman World Championship. Photo: Paul Phillips/Competitive Image The 2011 Hy-Vee, Ironman World Championship 70.3 and Ironman World Championship winners will each receive an automatic invitation to all three events in 2012. See the complete press release from WTC below and check back to Triathlete.com as we continue to cover this developing story. World Triathlon Corporation (WTC) today announced changes and additions to the 5150 Triathlon Series. Professional WTC champions will have the opportunity for expanded automatic qualifying across three world-renowned championship events: the Hy-Vee 5150 U.S. Championship, Ironman World Championship 70.3 and Ironman World Championship. Professional athletes will also have expanded opportunities for 5150 Pro Ranking (5150 PR) points with the addition of 5150 Triathlon Series races and select Ironman 70.3 races to the qualifying schedule. “This is a milestone for our sport,” said Andrew Messick, Chief Executive Officer of WTC. “Automatic qualifying for our champions across the three championship events will add an interesting and competitive dynamic. With this change and the additional opportunities to earn points in the 5150 PR system, we’re giving professional athletes a chance to add variety to their season and compete across different distances without compromising their qualifying opportunities. We’re excited to see how this unites athletes within the triathlon community.” PHOTOS: Hy-Vee Triathlon 5150 U.S. Championship The 2011 Hy-Vee 5150 U.S. Championship, Marine Corps Ironman World Championship 70.3 and Ford Ironman World Championship professional winners will each receive an automatic invitation to all three events in 2012, provided they validate their slots. With expanded automatic qualification, world champions like Craig Alexander and Melissa Rollison will not only be invited back to the race that they conquered the previous year, but also have the opportunity to race in the 2012 Hy-Vee 5150 U.S. Championship. Likewise, Greg Bennett and Lisa Norden will now be extended an invitation to compete in Kona and Las Vegas, provided they validate their slots during the 2012 qualifying period. “It’s encouraging to see WTC introduce this initiative with the 5150, Ironman 70.3 and Ironman champions getting the chance to race each other at these championship events,” said Greg Bennett, 2011 Hy-Vee 5150 U.S. Championship Men’s Elite Cup champion. “Over time we will see some great battles between athletes who excel in their particular arena and are getting challenged by a different distance. Bringing the best in the sport together to race each other will be brilliant for triathlon, and I’m excited to have the opportunity to race at all three championship events in 2012.” “I’m excited to hear of the new qualifying system,” said Mirinda Carfrae, second-place finisher at the 2011 Ford Ironman World Championship and Hy-Vee 5150 U.S. Championship. “It’s an opportunity and great step by WTC to encourage the best athletes to compete at the biggest races across all distances.” The announcement of the automatic qualifying system comes at a significant point in triathlon history – prize purses are at an all-time high. Not only is the 2012 Hy-Vee 5150 U.S. Championship professional prize purse more than $1.1 million, but WTC has now increased the professional prize purse for the Ironman World Championship 70.3 and Ironman World Championship. The total 2012 Ironman World Championship 70.3 prize purse is doubling to $200,000 and the total 2012 Ironman World Championship prize purse is increasing to $650,000. This season, the 5150 Triathlon Series will offer several new races and WTC has designated a number of Ironman 70.3 races around the world that will count toward the 5150 PR system as well. Professional athletes will have up to five of their highest scored races count toward their 5150 PR; at least one of those races must be a 5150 Triathlon Series event and up to two of the designated Ironman 70.3 races may count toward the total. A full list including the qualifying schedule and points can be found on the Ironman Pro Membership website at Ironmanpromembership.com/hy-vee-5150-qualifying .

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2012 Challenge Wanaka

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Lance Armstrong Swims 500 Free…

Armstrong has raced in three off-road triathlons since September. Photo: Elizabeth Kreutz Last weekend, the Jamail Swim Center at the University of Texas played host to one of the all-time sports legends in Michael Phelps. This weekend, it played host to one of the few men walking the earth who can challenge his ubiquitous sporting fame: Lance Armstrong. PHOTOS: Lance Armstrong’s Return To Tri Armstrong made his official pool-swimming debut at this weekend’s Longhorn Aquatics New Year’s Classic meet with a 5:08.11 to place 21st in the 15 & over division of the 500 free against predominantly high-school aged competitors. The race was split fairly well (by 100): 57.5 1:01.4 1:02.5 1:03.5 1:03.3 He had good, even pacing that is similar to what one might see in a triathlon – where there’s not usually a finishing kick to the swim portion. Read more: Theswimmerscircle.com

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Lance Armstrong Swims 500 Free…