2010 Proves To Be Rough Start For World Champions
So far 2010 has not been kind to four of the world’s top triathlon stars. Ironman World Champions Chrissie Wellington and Craig Alexander, and ITU World Champions Alistair Brownlee and Emma Moffatt have had setbacks in the first couple months of the New Year.
Crowie's bikes were stolen at the end of February. Photo: Delly Carr
Wellington underwent wrist surgery after being involved in a bike accident on January 2. Moffatt was the next to suffer an injury after also being involved in a bike accident. Her injuries included a broken shoulder that will keep her out of the pool for several weeks. Brownlee will likely be out the longest due to a femoral stress fracture.
While Alexander has had a healthy start to the new season with a win at Ironman 70.3 Geelong on Feb. 7, the next few weeks literally will be a rebuilding process as Alexander works to get two new bikes after they were both stolen from his garage in Australia.
Alexander will likely be able to get his bikes ready for his next race on March 21 at Ironman 70.3 Singapore, but the start of the seasons for Wellington, Moffatt and Brownlee are still in question.
While Wellington’s injuries were early in the year and she stated that she expected a full recovery fairly quickly, she still has not announced her first race of the 2010 season. Regardless of how or if she races in the first few months of the season, Wellington should be fully recovered and ready for the Ironman World Championship in October.
Moffatt held the ITU WCS lead through most of 2010. Photo: Delly Carr/Triathlon.org
As ITU athletes, Moffattt and Brownlee have the most to lose with early season injuries. In order to become an ITU World Champion, an athlete must earn the most points over the seven-race ITU World Championship Series. Moffatt may or may not be ready for the first series race on April 11 in Sydney. Brownlee is not as lucky, and is skeptically planning his return for the June 5 race in Madrid. If Brownlee makes his comeback in Madrid, he will have missed the first three races of the series.
See the following related articles:
Chrissie Wellington Has Wrist Surgery After Bike Crash
Emma Moffatt Suffers Shoulder Injury After Bike Accident
Reigning ITU World Champ Brownlee Suffers Stress Fracture
Craig Alexander’s Bikes Stolen From Home In Australia
Check back with Triathlon.competitor.com for updates on all of the athletes.
Swim Training: Spruce Up Your Swim Leg With Time-Trial Workouts
Swim time-trial workouts look more like a real triathlon swim leg than a set of 50-meter sprints and can enhance your performance come race day.
Written by: Matt Fitzgerald
Time-trial workouts most resemble a triathlon swim and can help get you into T1 faster. Photo: Nils Nilsen/XTERRA
You are training for a long-distance triathlon later this spring. You know your swim training is going well because your times in your 50-meter sprint sets keep coming down. This is a sure sign your performance potential for the swim leg of your upcoming race is headed in the right direction, right? Not necessarily. While any type of improvement in workouts is usually a good sign, improved performance in short sprints is not always a reliable indicator of increasing performance potential in a long open-water swim. For real evidence, you should regularly perform workouts in the pool that look more like a real triathlon swim leg than a set of 50-meter sprints.
That’s where time-trial workouts come in. A time-trial swim workout serves the dual function of giving you a race-specific training stimulus and letting you know whether the rest of your training is actually serving to increase your race-specific fitness. The idea is to do one such workout every two to four weeks. If you see a satisfactory degree of improvement, you know your training is on track. If your level of improvement is disappointing, or if you fail to improve at all, you know your swim training needs to change.
Always do your swim time-trial workouts when you are well recovered from recent swim sessions. Warm up with at least 200 meters of easy lap swimming plus a few short (25-meter) sprints to prime the nervous system. Swim the designated distance as fast as you can (but evenly paced), record your time and cool down.
The length of your time trials depends on the distance of your next triathlon. However, I recommend increasing the distance of your time trials from one session to the next, starting at 800 meters and building from there. If you’re training for a sprint triathlon, you need not progress beyond 1,000 meters, whereas if you’re training for an Iron-distance event, your longest time trial should about two miles.
Why not make all of your time trials about two miles if you’re training for an Iron-distance race? First, your performance in time trials of gradually increasing distance will tell you as much about your race-specific swim-fitness development as a sequence of long time trials. You just have to interpret the data somewhat differently. Naturally, you should not expect to swim at a faster pace in a 1,500-meter time trial you do today than you swam in a 1,000-meter time trial performed three weeks earlier. However, you should be able to hold nearly the same pace over the longer distance. Secondly, in the early stages of training for an Iron-distance triathlon, most of us lack the endurance to perform decently in a long-swim time trial. You would overtax yourself only to learn what you already know.
Another reason to start with shorter time trials is that the progression from shorter to longer time trials fits with the way your overall swim training should progress. The goal of your training is to extend speed over distance. You achieve this objective by focusing on faster efforts exceeding race pace early in the training process and then gradually extending the efforts and slowing the pace toward race pace. Thus, the early period of your training for an Iron-distance triathlon should look similar to peak training for a sprint triathlon. So it makes sense to make your first swim time trial equal in distance to a sprint triathlon swim leg.
As mentioned above, if your degree of improvement from one time trial to the next is disappointing, you should modify your swim training to address the problem. The specific modification you make should depend on the specific limiter you identify (that is, the apparent cause of your disappointing performance). If you found the pace of your time trial manageable but you bonked toward the end, you were probably limited by your endurance and should increase the distance of your longest swim-training efforts.
If you started to feel uncomfortable at the pace you felt you should be able to sustain early in your time trial, then one of two factors is probably limiting you: insufficient speed or lack of specific endurance (or fatigue resistance at race intensity). If your sprint performance has been satisfactory in your other swim workouts, then lack of specific endurance is probably the issue and you should add some longer (200-400-meter) intervals to your subsequent training. If you have generally neglected sprint work, then lack of speed is probably holding you back and you need to add some shorter (25- to 100-meter), maximum-intensity intervals to your subsequent training.
The tables below present suggested swim time-trial workout progressions for each of four triathlon race distances.
Suggested time-trial workout schedule for a sprint triathlon
| 8 weeks before race | 800 meters |
| 6 weeks before race | 800 meters |
| 4 weeks before race | 1000 meters |
| 2 weeks before race | 1000 meters |
Suggested time-trial workout schedule for an Olympic-distance triathlon
| 11 weeks before race | 800 meters |
| 8 weeks before race | 1000 meters |
| 5 weeks before race | 1200 meters |
| 2 weeks before race | 1500 meters |
Suggested time-trial workout schedule for a half-Ironman triathlon
| 14 weeks before race | 800 meters |
| 11 weeks before race | 1000 meters |
| 8 weeks before race | 1500 meters |
| 5 weeks before race | 1 mile |
| 2 weeks before race | 1.2 miles |
Suggested time-trial workout schedule for an Ironman-distance triathlon
| 17 weeks before race | 800 meters |
| 14 weeks before race | 1000 meters |
| 11 weeks before race | 1500 meters |
| 8 weeks before race | 1 mile |
| 5 weeks before race | 1.2 miles |
| 2 weeks before race | 2 miles |
Take-home message
A time-trial swim workout serves the dual function of giving you a race-specific training stimulus and letting you know whether the rest of your training is actually serving to increase your race-specific fitness.
Do one such workout every two to four weeks. If you see a satisfactory degree of improvement, you know your training is on track. If your level of improvement is disappointing, or if you fail to improve at all, you know your swim training needs to change.
Learning Curve: Q&A With Canada’s Rising Triathlon Star Magali Tisseyre
A relative unknown a year ago, 27-year-old Canadian Magali Tisseyre is now one of the biggest threats on the Ironman 70.3 circuit. We sat down with Tisseyre to find out how she went from multisport rookie to bona fide superstar in a matter of months.
Triathlete Magazine: You dropped 22 minutes from 2008 to 2009 in Clearwater. Where did such a huge drop come from?
Magali Tisseyre: I don’t know if I expected such a big drop, but I hoped for it and I thought it might be possible beforehand. I think having the right coach and doing triathlons almost full time was what I needed for that kind of improvement. I started training with Lance Watson and the Lifesport team. Last year I was training around 12 hours a week throughout the season. This year there were weeks where I was putting in 30 hours a week. That made a huge difference and I don’t think it would have been possible without having the right coach and team around me.
TM: You seem pretty committed to the Ironman 70.3 series. Are you at all curious about some of the other events out there, like XTERRA or even Ironman, or are you happy just focusing on the 70.3 distance for now?
MT: The reason I do half-Ironmans is because I want to be good at Ironman one day. That being said, I’m fine waiting until it’s the right time to do Ironman. I want to make sure I have plenty of speed first. Once I feel I’ve done everything I can with the 70.3 distance then I’ll take on Ironman. I don’t think I’m completely ready yet but I’ve been thinking about trying my first Ironman in 2010.
Tisseyre ran a 1:20:31 half marathon to earn a podium position in Clearwater. Photo: Clarke Rodgers
TM: Which Ironman race would you like to do first?
MT: [Pause] I’d like to talk to my coach about that first. I think maybe a race like Lake Placid, which has a lot of hills and isn’t too hot. I don’t want to go some place crazy hot for my first Ironman because I want to enjoy it a little.
TM: Lance, your coach, seems to be a fan of training camps instead of keeping athletes in one location. What do you like best about the camps versus training in one place?
MT: I love training camp because I love to travel. I think the camps also help keep you from getting bored. It ensures that things are always changing and it keeps you from getting stuck in the same patterns. I think it’s a great way make sure you’re constantly improving.
TM: What’s been your favorite training destination thus far?
MT: Maui for sure. The whole team had a lot of fun while we were there. We hiked around waterfalls and rainforests and just hung out as a team. Oh yeah, the training was pretty good too.
TM: Rumor has it that you have some pretty psychedelic tastes in music. What kind of tunes do you rock out to when it’s time to get pumped up?
MT: Well I like all kinds of music, but before I race I always listen to trance music. I don’t know why, it just seems to always do the trick. Paul Van Dyk has to be my favorite. It’s a little weird but it does the trick.
TM: What sports did you participate in growing up?
MT: I was really into boardercross (downhill snowboarding) as a kid in Quebec, but I broke my leg in one of my first races so I don’t do that anymore. I was also into dirt bikes for a little while but that didn’t last too long either.
TM: You just moved from Quebec to Victoria in British Columbia. What prompted the move and have you enjoyed it so far?
MT: I like Vic [Victoria] so far. I love my home of St. Sauveur, but it gets really cold in the winter so it’s nice to be on the ocean and in a warmer climate. They don’t really get any snow in Victoria so I can ride my bike all winter along. Every now and then they get a little snow and everyone panics but they don’t get any real snow—not like at home, at least. I moved because I had finally finished up my master’s thesis at McGill University in Montreal, and Victoria is a much better place to train full time.
TM: What was the topic of your thesis?
MT: Running biomechanics.
TM: Ouch. Why didn’t you try something easier?
MT: McGill’s Kinesiology program seemed focused on running and it was something I already had an interest in, so it just sort of worked out.
TM: Do you think studying kinesiology helped you become a better triathlete?
MT: I learned quite a bit about the contribution of specific muscle groups to running and cycling and how factors such as bicycle frame geometry influence specific muscular activation. This helped me understand the importance of bicycle positioning and how it may influence the quality of the run off the bike. I definitely learned a lot about running injuries while I was doing my thesis and I think that has helped me as a runner, especially when it comes to things like selecting running shoes and identifying early signs of injury. I think learning about this stuff has helped keep me injury free so far.
This article originally appeared in the February, 2010 issue of Triathlete Magazine. Interview by Brad Culp.
Foster, McGlone Take Desert Classic Duathlon In Arizona
On the day the Canadian hockey team took the gold in the 2010 Vancouver Olympics, Canadian Samantha McGlone took an early season victory for herself at the 2010 Desert Classic Duathlon in Phoenix, Ariz. The Tucson resident earned the victory over a star-packed women’s field including two-time Ironman World Champion Michellie Jones (AUS), Canada’s Angela Naeth, Switzerland’s Renata Bucher, Great Britain’s Leanda Cave and the United States’ Linsey Corbin.
McGlone’s win came thanks to a steady effort across all three legs of the race. McGlone headed off of the first run leg and onto the bike in sixth position and slowly worked her way to front of the field. By the time she reached the finish line at 1:36:00 she had overtaken all of the women ahead of her. Now 40-years-old, Jones proved that she can still compete with the best, coming in second at 1:37:00. Third went to Canada’s Angela Naeth at 1:37:09. Naeth was forced to sit out much of 2009 due to a series of injuries, and she looks to be starting 2010 strong with a podium finish against a tough field.
While the men’s race was not as star packed as the women’s, it did provide for an exciting day with the top four finishing within three minutes of each other. American Chris Foster took the win thanks to a blazing start on the run. Foster posted a 16:51 time for the first 3.5 mile run of the race, which is good enough for an average pace of 4:49 minutes/mile. From there he never looked back and crossed the tape in first with a time of 1:23:57. American Ben Hoffman used a strong bike leg to finish second at 1:25:52. American Matthew Sheeks finished third at 1:26:02.
Desert Classic Duathlon
Phoenix, Ariz. – February 28, 2010
3.5-mile run, 21-mile bike, 2.7-mile run
Men
1. Chris Foster (USA) 1:23:57
2. Ben Hoffman (USA) 1:25:52
3. Matthew Sheeks (USA) 1:26:02
4. Ryan Giuliano (USA) 1:26:29
5. Chris Ganter (USA) 1:29:49
Women
1. Samantha McGlone (CAN) 1:36:00
2. Michellie Jones (AUS) 1:37:00
3. Angela Naeth (CAN) 1:37:09
4. Leanda Cave (GBR) 1:37:28
5. Lisa Ribe s(USA) 1:38:41
Race Fueling Made Simple
Staying hydrated and fueled during races is not as complicated as you might think.
Written by: Mario Fraioli
Take one look around your work environment and it’s usually pretty easy to spot the runner in the room: water bottle within arm’s reach, banana and energy bar sitting atop her desk, and drawers so full of snacks you’d swear she was selling them to coworkers.
When in training, runners are always keeping a close eye on what, when and how much they’re putting into their bodies throughout the day. But when race day rolls around the questions inevitably start to surface. Did I eat enough for breakfast? Am I well hydrated? When should I pop my first gel pack? How often should I drink? Do I try a sports drink at Mile 12 or just stick to water?
The answers, of course, are going to vary by the athlete, but regardless of your ability level the last thing you want to be doing is doubting yourself on race day. You must toe the starting line feeling confident in your training, and it’s just as important to be sure of your fueling strategy as well.
Use the tips offered below to keep your gas tank full the next time you go the distance on race day.
Don’t Fear The Water
If you were to take an impromptu poll of 10 marathoners and ask them what they feared most on race day, it’s a safe bet that at least half of them are worried about dehydration. In races lasting over an hour, fluid loss should certainly be a concern, but it doesn’t have to be an extra source of stress if you can develop – and execute – a sound hydration strategy.
Before you even fill up your Fuel Belt bottles, however, it’s important to make sure you’ve hydrated well in the days before the event and have a plan in place prior to taking your first sip of fluid during the race. In her best-selling Sports Nutrition Guidebook, Third Edition, sports nutritionist Nancy Clark recommends that in the two to three hours before the starter’s gun goes off, runners should aim to consume 16-24 ounces of fluid in the form of water, sports drink or juice. This will ensure that you’ve topped off your tank prior to the event while giving your kidneys plenty of time to process fluids.
During longer races lasting over 90 minutes, Clark says to start drinking early and continue to drink often in an effort to stave off dehydration in the race’s latter stages. For some, consuming 6-8 ounces of water or sports drink every 20 minutes or so will do the trick, but for others that may be a bit much. The time to find out what works for you is during practice runs prior to race day. My own advice for the marathoners I coach is to take a few sips of something every 20 minutes for the first 60-100 minutes of the race and drink when they’re thirsty the rest of the way. Although rather unscientific, I’ve found this to be an effective way to prevent fast fluid loss and avoid feelings of fullness late in the race.
Now that we know when to drink, the question becomes what to drink. Again, the answer will vary depending on the athlete. Some folks will do fine with just water, most others will need a little bit more than that. Over the course of a long-distance race you can be sure that you’ll sweat, losing not only water but also important electrolytes that are necessary to maintain muscle function.
While drinking water at regular intervals during your race will certainly go a long way in keeping you hydrated, to prevent cramping late in the race you may need to replace some of the electrolytes you lose through sweat. Scientists disagree about whether electrolyte depletion during exercise causes muscle cramps (there’s surprisingly little research evidence of such a link), but many cramp-prone runners swear that taking in electrolytes helps them. The easiest way to do so is by taking some form of sports drink, which will contain a mix of electrolytes in the form of sodium chloride and potassium, as well as simple sugars that will help keep the muscles fueled.
If the sugary stuff doesn’t sit well in your stomach, however, there are plenty of other excellent options, including sugar-free, low-calorie electrolyte drink mixes, as well as electrolyte pills and salt tablets that, when combined with regular water intake, will keep your electrolyte levels up. If you don’t like the idea of straying too far from water or popping pills into your mouth, basic foods such as pretzels and bananas are chock full of everything you need to accomplish the same goal.
Top Off Your Gas Tank
On the topic of food, although you should never need to eat solid foods during a half marathon or marathon, some slower runners like to have the feeling of something a little more substantial in their stomach. Energy gels, “shots”, “blocks”, chews and beans are designed specifically for consumption during exercise and most provide roughly 100 calories of energy per serving, some electrolyte replacement and perhaps even a hint of caffeine for a late-race pick me up. Best taken and absorbed with a few sips of water, these products are easy to carry and are an effective means of obtaining energy and maintaining blood sugar levels.
So when should you eat this stuff? Clark recommends consuming 100 to 250 calories of carbohydrate per hour after the first hour during an endurance event to stay energized and maintain mental focus.
“By consuming carbohydrates during exercise, such as the sugar in sports drinks, your muscles have an added source of fuel,” Clark says in her book. “Because much of performance depends on mental stamina, you should maintain normal blood sugar levels to keep your brain fed and help you think clearly, concentrate well, and remain focused.”
Eat, drink, but be wary. Eating and drinking on the run shouldn’t be an excuse not to eat breakfast or hydrate before the race. Just as you wouldn’t start a long road trip on an empty gas tank, you shouldn’t start a long race on an empty stomach. The main objective of a fueling strategy is to stay hydrated and maintain energy levels throughout the race. Experiment with different foods and fluids during long training runs prior to race day and develop the confidence in a personalized plan that ensures you won’t run out of gas on when it’s time to go the distance.
[sig:MarioFraioli]
Houston To Host 2012 Olympic Marathon Trials
The site of some of the most historic American half-marathon performances and host of the 1992 U.S. Olympic Team Trials for the women’s marathon, Houston will host the 2012 U.S. Olympic Team Trials – Men’s and Women’s Marathon, USA Track & Field and the United States Olympic Committee announced Monday.
The 2012 U.S. Olympic Team Trials will be held in Houston January 14, 2012, a day prior to the 40th anniversary of the Chevron Houston Marathon. The races will determine the three men and three women who will represent the United States in the marathon at the 2012 Olympic Games in London.
USA Track & Field’s site selection committee, comprised of USATF committee chairs, elite athletes and staff, tapped Houston to host both races. Boston and New York had each bid to host one Olympic Trials race. The USATF Board of Directors approved the decision at its weekend meeting in Albuquerque, N.M. and the USOC has green-lighted the award.
“As we expected, all three bids were remarkable, and all three bids had qualities that made each unique,” USATF CEO Doug Logan. “Ultimately, we feel that hosting the Olympic Trials at Houston will afford our athletes the best opportunity to succeed in London. What was most striking about Houston’s bid was their ability to integrate the Olympic Trials into their weekend of racing in a way that benefitted all parties, but first and foremost, the athletes.”
Utilizing a public-private partnership, with the support of the city of Houston and the Harris County Sports Commission, Houston will invest $1.7 million to host both races. Those funds will go toward event logistics, athlete support, travel and prize money.
The timing of the race offered by Houston also was appealing to the site selection committee. With the London Olympic Games being held in early August, rather than the later dates of recent Games, having the Trials far enough out to allow for proper recovery and preparation for London, yet close enough to be relevant to the Games, was a high priority.
“We are very proud to be chosen as the Olympic Trials host city for the one of the marquee track and field events of the Olympic Games,” said Houston Marathon race director Brant Kotch. “Through our involvement with the U.S. Half Marathon Championships, we have developed a strong partnership with USATF, and we are looking forward to having the eyes of the running world focused on Houston in January 2012.”
History of success
Houston, and specifically the Aramco Houston Half Marathon, has been the site of several notable American performances in recent years. In 2007, Ryan Hall became the first American to break 1 hour for the half marathon, running 59:43 to break an American record that had stood since 1985. In 2009, Meb Keflezighi began his phenomenal 2009 campaign with a win at the half marathon in 1:01:25. It was the first accomplishment of a year for Meb that included four U.S. titles and a historic win at the ING New York City Marathon.
On January 17 of this year, Shalane Flanagan won the Aramco Houston Half in 1:09:41 to smash the course record take the U.S. national title in her career debut at the distance. In the Houston Marathon the same day, Stanford graduate Brett Gotcher placed seventh in 2:10:35 to post the fourth-fastest American marathon debut in history, behind Hall, Alberto Salazar and Alan Culpepper.
Houston has hosted the USA Men’s Half Marathon Championship since 2005 and the women’s Championship since 2007, and the race has been a supporter of the USA Distance Project, dedicated to sustaining the long-term development of elite USA distance athletes, enabling them to compete successfully in domestic and international competitions and major championship events.
“I am really excited to know that Houston will be hosting the 2012 Olympic Trials,” 2008 Olympic 10,000m bronze medalist Shalane Flanagan said. “The race organizers know how to make elite athletes feel at home and to set the stage for us to compete at our highest levels. I think the timing of the race is perfect, and I have no doubt that Houston will put on an outstanding event.”
“Houston is a special place for me,” said Keflezighi, the 2004 Olympic silver medalist in the marathon. “Thanks to a great performance there in 2009, I had maybe the best year of my career. I even went back in 2010 to support the race at their expo. I am looking forward to going back and competing in 2012.”
Both the men’s and women’s races will be held on a criterium course in Houston, with final format of the start and other logistics to be determined by the site selection committee in conjunction with race organizers.
New Ironman Pro Membership Rules Affect Prize Money, Kona Slots At IM Malaysia
The first Ironman to be subject to the new Ironman Pro Membership rules left a few pros walking away without a paycheck or a slot to October’s Ironman World Championship.
Racing as a professional in an Ironman or Ironman 70.3 race now means that athletes must be a part of the Ironman Pro Membership program. On top of a $750 annual membership fee, athletes are now subject to new rules in all Ironman branded events.
The new regulations state that athletes must finish within 8% of the winning time in order to walk away with any prize money. In addition, no prize money will be redistributed making the professional prize purse more of a maximum payout possibility, as opposed to a true gage of how much money will be given out.
For example, the prize purse for Ironman Malaysia is $50,000. Because of the new rules, only $39,500 was handed out after Saturday’s race.
Hillary Biscay commented on her lack of prize money or Kona slot on her blog.
American Hillary Biscay was one of the athletes left with no prize money and no chance at a roll down slot to Kona.
She commented on the outcome on her blog: “New WTC rules say that I am not eligible for the third-place $4000 USD prize money: after 10 hours and 10 minutes of hard racing, my time falls 2 minutes outside of 8% of the winning time. According to the new “8% rule,” finishing 8.3% off of the winning time means I don’t get paid. Unfortunately, this money does not get redistributed to Belinda, Edith, or the four men who finished within the prize money cutoff. It ‘disappears.’”
Here’s a comparison of what athletes would have received under the old rules, and what was handed out under the new rules.
Prize Purse Allocation
Under Old Rules
Men
1. Marino Vanhoenacker (BEL) 8:22:31 $10,000
2. Hiroyuki Nishiuchi (JPN) 8:50:52 $6,000
3. Romaine Guillaume (FRA) 8:54:38 $4,000
4. Justin Granger (AUS) 9:01:08 $3,500
5. Andres Venhorst (NED) 9:12:03 $2,000
Women
1. Belinda Granger (AUS) 9:23:33 $10,000
2. Edith Niederfriniger (ITA) 9:35:02 $6,000
3. Hillary Biscay (USA) 10:10:59 $4,000
4. Ariane Monteceli (BRA ) 10:15:17 $3,500
5. Jocelyn Wong (USA) 10:20:32 $2,000
Under New Rules – Within 8% Of Winner’s Time
Men
1. Marino Vanhoenacker (BEL) 8:22:31 $10,000
2. Hiroyuki Nishiuchi (JPN) 8:50:52 $6,000
3. Romaine Guillaume (FRA) 8:54:38 $4,000
4. Justin Granger (AUS) 9:01:08 $3,500
5. Andres Venhorst (NED) 9:12:03 $0
Women
1. Belinda Granger (AUS) 9:23:33 $10,000
2. Edith Niederfriniger (ITA) 9:35:02 $6,000
3. Hillary Biscay (USA) 10:10:59 $0
4. Ariane Monteceli (BRA) 10:15:17 $0
5. Jocelyn Wong (USA) 10:20:32 $0
Kona Slot Allocation Eligibility
Under Old Rules
Men
1. Marino Vanhoenacker (BEL) 8:22:31
2. Hiroyuki Nishiuchi (JPN) 8:50:52
All athletes subject to a receive a roll down slot if either of the top two didn’t take their slot.
Women
1. Belinda Granger (AUS) 9:23:33
2. Edith Niederfriniger (ITA) 9:35:02
All athletes subject to a receive a roll down slot if either of the top two didn’t take their slot.
Under New Rules – Within 5% Of Winner’s Time
Men
1. Marino Vanhoenacker
2. Not Given Out
No athletes eligible for roll down slots.
Women
1. Belinda Granger
2. Edith Niederfriniger
No athletes eligible for roll down slots.
To see the complete list of rules click here.
Lagat And Metivier Baillie Win USA 3000m Titles
Rowbury and Rupp settle for second.
Written By: David Monti
(c) 2010 Race Results Weekly, all rights reserved
ALBUQUERQUE (28-Feb) — Using completely different strategies to deal with the high altitude and their toughest competitors, Bernard Lagat and Renee Metivier Baillie won the 3000m titles at the USA Indoor Championships here last night in front of a sellout crowd of nearly 3000.
Lagat decided to make it a slow race –painfully slow– to force his rivals to challenge his kick. The two-time Olympic medallist jumped on the front of the race immediately, then slowed it way down, hitting the first kilometer in about three minutes.
“That’s marathon pace,” commented USA Olympic Marathon Trials winner Ryan Hall who was amongst the spectators.
Although the pace remained middling, Adam State College’s Aaron Braun opened things up a bit in the second half, giving Lagat, and his primary chasers Galen Rupp and Chris Solinsky, a chance to position themselves for the final sprint. Lagat didn’t wait too long, pushing hard before the bell, and leaving Rupp and Solinsky to chase. He put the race out of reach within seconds.
“I didn’t know how I was going to feel with altitude,” said Lagat. “But you know what? I didn’t feel any effect after five laps, and I’m like, OK, then. I’m just going to have fun. I’m just going to protect my position.”
Lagat got to the finish line on the brick-red synthetic track in 8:12.60, while Rupp beat Solinsky through the final turn to take second. Rupp was satisfied he had made the team, and said he had saved something for the IAAF World Indoor Championships next month.
“I made the team; that’s the top goal,” said Rupp. “It’s not about doing anything special here. I’ll save that for a couple of weeks from now over in Doha.”
Solinsky was clearly disappointed, especially given that he had spent most of the last six weeks training here.
“To be honest, I feel fine coming out of the race,” said the former University of Wisconsin star. “I just didn’t have that next gear in my legs. I didn’t know why.”
Metivier Baillie, who lives and trains in Boulder, Colo., which is at an almost identical altitude to Albuquerque, decided to get away from the field early, far away. As the rest of the women stayed together, Metivier Baillie was leading by ten seconds with seven laps to go in the 15 lap contest, a lead she ultimately built to 14 seconds with four laps to go.
“I could tell that just everyone was putting on the brakes and I was like, screw it,” said Metivier Baillie. “I’m going to go.”
Shannon Rowbury, the 2009 world 1500m bronze medallist, mounted a chase with Sara Hall, and the pair began to bring the gap down. They were within eight seconds with two laps to go, and at the bell they were just four seconds down.
“I was just trying to run to qualify and so I just kept focusing on my race,” said Hall. “And once I could see us gaining, I went for it in the last 200.”
Coming out of the last turn, Rowbury and Hall were right on Metivier Baillie’s heels, but she held them off in the final scramble for the line to win by just 2/100ths of a second over Hall in 9:14.90. Rowbury, who has the fastest sprint, had to settle for third.
“I wasn’t exactly sure how I would react to the altitude, and maybe was a little over cautious as a result,” said Rowbury who lives and trains in San Francisco with the Bay Area Track Club. “If I had the kick that I normally do, I knew it would be possible, but I just didn’t quite get it.”
For Metivier Baillie, an accomplished cross country runner, the victory was particularly sweet. She had never won a national title before.
“I don’t always get to use it, but I have a turbo which lasts about 70 meters,” she said. “You have to be confident in yourself to the end, whether you win or lose.”
Although she won the race, Metivier Baillie told reporters that she does not plan to race at the IAAF World Indoor Championships in Doha in two weeks. She had previously qualified for the IAAF World Cross Country Championships in Poland at the end of March, and coach Jay Johnson had been working on her strength and endurance for that event (she also does not have the 9:03.00 qualifying standard). That would open the next spot to Rowbury who has the standard, or fourth place Desiree Davila, a marathoner, who ran 9:00.73 at the Reebok Boston Indoor Games earlier this month. Hall, who also qualified for the World Cross team, said she would give up that team spot to focus on World Indoor.
Vanhoenacker, Granger Dominate Bike Leg To Take Ironman Malaysia
Belgium’s Marino Vanhoenacker and Australia’s Belinda Granger turned in fast times on the bike and survived the heat on the run to take the first Ironman victories of 2010.
The day started with defending champion Luke McKenzie of Australia leading the men out of the water with a time of 49:28. Following him were Japan’s Hiroyuki Nishiuchi, France’s Romain Guillaume and Vanhoenacker. McKenzie went to work on the bike keeping a fast pace through the first 45 km. It did not turn out to be McKenzie’s day as he fell back through the pack and eventually dropped out of the race due to stomach issues. Through his Twitter McKenzie said “Sorry guys I’m out! Pretty gutted! Upset stomach on the bike. Nothing staying down!”
With McKenzie out of the race, Vanhoenacker faced little competition and posted a blazing bike time of 4:21:01. Heading onto the run with a massive lead over Guillame and Nishiuchi, Vanhoenacker’s biggest battle would be avoiding the stomach problems that plagued him in the heat of Kona. He managed to keep a steady pace throughout the entire 26.2 miles posting a 3:06:44 marathon and crossing the finish line in first at 8:22:31. Nearly a half hour later, Nisiuchi came to the finish with a time of 8:50:52 for second. While Guillaume looked to be the only athlete within striking distance of Vanhoenacker heading onto the run, he struggled in the heat and had to settle for third at 8:54:38.
American Hillary Biscay and Granger were the first women out of the water at just after 55 minutes into the race. Granger quickly went to work and ended up riding most of the bike leg by on her own up front. Once on the run, it was a matter of not blowing up in the hot and humid conditions. Granger managed a marathon time of 3:31:09, giving her an overall time of 9:23:33 and the overall win. The win is Granger’s third in a row at Ironman Malaysia. While Italy’s Edith Niederfriniger was the only runner to take time out Granger’s lead, it would not be nearly enough as Neiderfriniger came into the finish in second at 9:35:02. Despite mechanical problems on the bike, Biscay earned a podium position thanks to a time of 10:10:59.
Ironman Malaysia
Langkawi, Malaysia – Feb. 27, 2010
2.4-mile swim, 112-mile bike, 26.2-mile run
Men
1. Marino Vanhoenacker (BEL) 8:22:31
2. Hiroyuki Nishiuchi (JPN) 8:50:52
3. Romaine Guillaume (FRA) 8:54:38
4. Justin Granger (AUS) 9:01:08
5. Andres Venhorst (NED) 9:12:03
Women
1. Belinda Granger (AUS) 9:23:33
2. Edith Niederfriniger (ITA) 9:35:02
3. Hillary Biscay (USA) 10:10:59
4. Ariane Monteceli (BRA ) 10:15:17
5. Jocelyn Wong (USA) 10:20:32
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Combating Iron Deficiency
Athletes, particularly female endurance athletes, are at an increased risk of becoming iron deficient. Professional triathlete and nutritionist Pip Taylor explains how to make sure you’re getting enough iron while training.
Written by: Pip Taylor
Q: I got into triathlon a couple of years ago and have never had more fun or been more fit. For a few seasons I was able to race and train as much as I wanted, but this year I have been constantly tired and my times in training and races have got slower. My training partner thinks I am low in iron and should take some iron supplements. What do you think?
A: Fatigue is often the constant unwanted companion to many triathletes. Training, work, etc., will take their toll, and triathletes, being triathletes, will generally take the more-is-more approach, risking overtraining and chronic tiredness. However, prolonged tiredness and lethargy can also be signs of a number of other issues, including low iron, so this is something that is worth getting checked out. Your friend might be right—it could be your iron stores, but don’t rule out other causes without definitive evidence.
Make an appointment to see you doctor, one who has a good understanding of sports and your personal athletic goals as well as how to interpret blood test results in this context. Explain your symptoms and your training volume and intensity and any other factors that could be contributing to fatigue, such as stresses from work or family. Never self-diagnose and never let a training partner diagnose you (unless she is also your doctor).
Iron is an essential mineral, vital not only for sports performance but also for general health. Most of the iron in your body is incorporated into hemoglobin, the blood protein that delivers oxygen to all body cells and removes carbon dioxide, allowing the utilization of fats and carbohydrates for energy production. Iron is also found in the myoglobin of muscle cells (which also store oxygen), and is stored as ferritin. Thus, in a regular blood test both hemoglobin and ferritin levels are assessed to determine iron levels.
Iron is continually lost from the body and needs to be replaced via dietary intake. If dietary intake is inadequate or absorption is compromised so that losses exceed absorbed iron, then iron stores become depleted, resulting in symptoms such as lethargy, pale skin, compromised immune system and a decline in sports performance. On the flip side, too much iron in the body can be toxic and can have very serious consequences.
Athletes, particularly female endurance athletes, are at an increased risk of becoming iron deficient. This is because in addition to losses through sweat, feces and urine, menstrual bleeding and loss of red blood cells through exercise-related impact all contribute to further losses of iron. Vegetarians or athletes who avoid iron-rich foods such as red meats or are just on a restricted diet are also at risk due to possibly inadequate intake and absorption.
Iron in food comes in two forms: heme and non-heme. Heme iron is found in animal flesh such as red meats, chicken and fish and is easily absorbed. If you like liver and kidney, then stick with them—they’re extremely rich in iron. Plant foods can also contain high levels of iron but in the non-heme form, which is poorly absorbed by the body, thus the need for a well-planned diet, especially for vegetarians. Many commercially prepared foods such as breads and breakfast cereals are iron-fortified.
In addition to eating lean red meat, other dietary manipulations can help boost absorption. For example, vitamin C enhances iron absorption, so include some vegetables with your steak or some orange juice alongside your iron-enriched breakfast cereal. Similarly, avoid drinking tea and coffee with your meals as the tannins can reduce iron absorption by as much as 50 percent. Bran may also need to be limited as it, too, binds to iron, thus greatly reducing its uptake. Even your cookware can play a role; using cast-iron frypans and skillets means that some iron will leach into your cooked foods.
If necessary, your doctor might recommend taking an iron supplement for a period of time, in addition to following an iron-rich diet. If you are supplementing, make sure you simultaneously consume some vitamin C and do not continue to self-medicate. Follow up the initial supplementation period with another blood test. An iron overload is extremely dangerous and can lead to serious consequences as iron builds up and slowly destroys vital organs such as the heart, liver and pancreas. Excess iron will also compromise absorption of other essential minerals such as copper and zinc, leading to further imbalances. Other effects of supplementation can include gastrointestinal upsets. Even though iron deficiency and iron supplementation may be common among endurance athletes (particularly females), make sure you are professionally diagnosed and assessed.
I would recommend that every athlete has regular checkups, including blood work, with a good doctor who understands athletes and the demands of their sport. Symptoms of any number of conditions overlap and can be confused with others, either more or less serious, so it’s really important to never self-diagnose. Supplements, even though readily available for purchase, are like any other drugs or medicines with the potential to cure or the potential to harm if used incorrectly.
