Triathlete Europe http://triathlete-europe.competitor.com Europe's leading source for triathlon news and information. Thu, 30 Oct 2014 13:35:49 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.2 Video: Lighten your bike on a budget http://triathlete-europe.competitor.com/2014/10/30/video-lighten-your-bike-on-a-budget http://triathlete-europe.competitor.com/2014/10/30/video-lighten-your-bike-on-a-budget#comments Thu, 30 Oct 2014 13:35:49 +0000 http://triathlete-europe.competitor.com/?p=48217

Everyone wants a lighter bike, but our bank account balances sometimes get in the way. In this episode pro mechanic Greg O’Keeffe ]]>

Everyone wants a lighter bike, but our bank account balances sometimes get in the way. In this episode pro mechanic Greg O’Keeffe goes over some inexpensive ways to drop weight from your bike.

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How to combat negative thoughts http://triathlete-europe.competitor.com/2014/10/30/how-to-combat-negative-thoughts http://triathlete-europe.competitor.com/2014/10/30/how-to-combat-negative-thoughts#comments Thu, 30 Oct 2014 12:30:08 +0000 http://triathlete-europe.competitor.com/?p=48220

“An athlete’s view of struggles, challenges, setbacks and adversity has a lot to do with performance outcomes,” says Karen Quigley of ]]>

“An athlete’s view of struggles, challenges, setbacks and adversity has a lot to do with performance outcomes,” says Karen Quigley of True Form Coaching. As a sport psychology consultant, Quigley works with athletes to thwart the negative self-talk that can derail training and racing performance. Here she offers ways to approach common psychological pitfalls.

I hate riding in the wind.
Don’t make yourself a victim. External factors—choppy waves on the swim, wind on the bike or a hot run—are not out to personally bully you. What’s more, you’re not the only one suffering out there. All racers are at a disadvantage in poor conditions, but you can get a leg up on the competition with the right mindset.
Say: “The wind bothers my competitors more than it bothers me.”

I suck at hills. It’s going to take me forever to get to the top.
Put-downs do not usually generate motivation. Rather, they perpetuate the problem by shining a spotlight on the issue. The longer you focus on the problem, the more time, energy and effort you waste getting back into the race.
Say: “Relentless forward progress—I can do it!” or “It’s just one mile. I can do anything for one mile.”

That was a crappy workout.
Bad days happen. Unless you have a time machine, you can’t do anything about it. Make a note of what happened (good and bad) and what could have been done differently, then turn your focus on applying the lessons learned to the next workout.
Say: “I get stronger each day I’m in the pool—even the bad days.” Or “I will remember to eat before my workouts from now on.”

I can’t run on trails.
“Many triathletes I work with hold onto self-limiting beliefs,” Quigley says. “I see a lot of harsh labels—lazy, sloppy—and it often keeps triathletes from working on their weaknesses.” People who are “not good at open-water swimming,” for example, avoid that element of training when that’s exactly what they should be doing in order to get better.
Say: “Running on trails gives me an opportunity to build strength and practice better form.”

I’ll never be as fast as…
“The problem with comparison is that it’s never apples to apples,” Quigley says. “Even if you’re in the same age group and have similar physical proportions, do you have the same genetics? Do you have the same life circumstances? Do you get the exact amount of sleep each night or fuel your body the same way? Likely not.”
Say: “I have improved so much from where I was a year ago. I will work to continue my improvement.”

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Q&A: Meatless protein options http://triathlete-europe.competitor.com/2014/10/30/qa-meatless-protein-options http://triathlete-europe.competitor.com/2014/10/30/qa-meatless-protein-options#comments Thu, 30 Oct 2014 11:20:45 +0000 http://triathlete-europe.competitor.com/?p=48214

Photo: Shutterstock

Question: What are some tasty meatless protein options? Answer: As many triathletes move toward vegetarian or plant-based diets, and ]]>

Photo: Shutterstock

Question: What are some tasty meatless protein options?

Answer: As many triathletes move toward vegetarian or plant-based diets, and because the protein needs of athletes are higher than that of our less active friends, I answer this question often in my practice.

Soy products—including tofu, tempeh and edamame—are high-protein meat alternatives. Tofu can be marinated and grilled, or cooked into a delicious breakfast scramble (add vegetables and salsa for flavor and fiber). Edamame is available both frozen (in the shell and already shelled) and dried for an easy snack. At 20 grams of protein per cup of tofu and 17 grams per cup of edamame, soy is a protein powerhouse.

Legumes (including beans and lentils) are also high in protein. Pinto, black and kidney beans are easy to add to almost any meal, and provide 15 grams of protein per cup. Lentils come in many shapes and sizes, and at 18 grams of protein per cup, are worth trying. Azuki beans (17 grams of protein per cup) can be made into great-tasting soups or sweetened desserts. Seitan is another alternative made from wheat gluten, the protein found in wheat, so it is not suitable for those seeking a gluten-free diet. It is a chewy protein alternative delivering 18 grams of protein per 3-ounce serving. By including many of these foods in your daily diet, along with triathlete favorites like oatmeal (5 grams of protein per cooked cup), Greek yogurt (13–16 grams of protein per 5 ounces), cottage cheese (13–16 grams of protein per half-cup) and protein-rich vegetables (about 3 grams per half-cup each for peas, corn and potatoes), you have many options to ensure you meet your daily protein needs.

Lauren Antonucci, R.D., is a board-certified specialist in sports dietetics, three-time Ironman finisher and the founding director of Nutrition Energy in New York City.

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Last chance to enter Ironman 70.3 UK http://triathlete-europe.competitor.com/2014/10/30/last-chance-to-enter-ironman-70-3-uk http://triathlete-europe.competitor.com/2014/10/30/last-chance-to-enter-ironman-70-3-uk#comments Thu, 30 Oct 2014 10:10:11 +0000 http://triathlete-europe.competitor.com/?p=48211

If you’re looking to race IRONMAN 70.3 UK, Exmoor, you better be quick as there are only 75 places remaining. Demand for entry into one ]]>

If you’re looking to race IRONMAN 70.3 UK, Exmoor, you better be quick as there are only 75 places remaining.

Demand for entry into one of the toughest 70.3’s which takes place on UK soil on Sunday 28 June 2015, has never been higher, with organisers on track to close entries to this sell out event within only 7 weeks.

Kevin Stewart, IRONMAN Director of Northern Europe, said, Despite the announcement of 2 new 70.3 races this year, the demand to take part in this iconic 70.3 in Exmoor is still at an all time high. Nearly half the entrants are first timers to IRONMAN, which demonstrates just how tough our UK athletes are!

A sell out 1900 athletes will descend on Somerset for world’s first 70.3 IRONMAN, in the spectacular but challenging setting of Exmoor’s National Park. The event comprises a 1.2 mile swim in Wimbleball Lake, a 56 mile 2 lap leg bursting bike course, followed by a 13.1 mile looped half marathon multi terrain 3 lap course in and around Wimbleball lake.

IRONMAN 70.3 Exmoor, will have 50 slots on offer for the IRONMAN 70.3 World Championship which will be held in Europe for the first time in Zell am See, Austria next August.

Additionally, the event will be encouraging children aged 3-14 to come and get a taste for the sport and be part of the action with its IRONKIDS run event. Entry to IronKids will open on Friday 14thNovember 2014.

Athletes can also combine their racing with making a significant contribution to charity through guaranteed entry slots available from Official Charities MacmillanScope, and The Rotary. For further information and online entry please click HERE.

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Buccaneer Triathlon Team takes on Epic Camp Canada http://triathlete-europe.competitor.com/2014/10/30/buccaneer-triathlon-team-takes-on-epic-camp-canada http://triathlete-europe.competitor.com/2014/10/30/buccaneer-triathlon-team-takes-on-epic-camp-canada#comments Thu, 30 Oct 2014 09:01:41 +0000 http://triathlete-europe.competitor.com/?p=48208

Nearly two years ago now Epic Camp Canada (see www.epiccamp.com for full details and daily blogs) was announced. Three members of the yet ]]>

Nearly two years ago now Epic Camp Canada (see www.epiccamp.com for full details and daily blogs) was announced. Three members of the yet to be formed Buccaneer Triathlon Team signed up immediately. All 3 of us had heard the stories and listened to previous exploits of Epic Camp through the IM Talk podcasts. We had read the blogs and even watched the film; independently we all decided we were ready to take on the challenge for ourselves.

The camp was based on cycling a point to point route from Vancouver to Calgary with the small matter of crossing the Rocky Mountains along the intended path. Alongside the planned ride for the day was the prescribed daily camp minimums of a 3km swim and a 10km run. The only reason this would change is if there were camp races such as aquathons or triathlons planned.

During the camp there is a points competition, the biggest of these is to complete the minimums I have described, this is known as camp completion and is worth 20 points. Then there’s an extra point for each additional 30km cycled, 10km run or 3km swum. To make things even more complicated there are various point scoring ‘sets’ such as the legendary 1000m bands only and the King of the Mountain competition plus any races. The points are there to ensure there’s a little bit friendly rivalry and to keep the quality of the sessions up – this camp doesn’t do easy pace!

Fast forward to the end of August and the 3 of us were on a plane to Vancouver, David’s plan from the outset was to do the camp minimums. Thus building up some volume and undergoing his first ever period of structured training. With Ironman Wales just 3 weeks afterwards there was a definitely an emphasis of enjoying the experience and not smashing himself too hard.

Adam was at the other end of the spectrum, wanting to use the time and freedom offered by the camp to see just how much training he could pack in. Arriving shortly after Kona qualification at Ironman Frankfurt he was in very good shape.

Gary was somewhere in the middle, looking to train hard and certainly more than the minimum but not in the same league of fitness as Adam, so we had a real spread of goals but we all wanted to enjoy the experience and witness what it was like to take on Epic Camp for real.

The campers ranged from 28 to 54 in age and there were a high proportion of folks having been on previous Epic Camps, this was invaluable for us newbies learning the ropes. Accommodation was shared, which meant you got to spend time with various members of the camp giving a good time to reflect on the days training and shared experiences, although spending time and sharing a room with Scott “The Terminator” Molina was and still seems surreal.

Daily life was much the same, coffee and snacks before the first workout, train, breakfast, pack and ride, on the occasional day we didn’t have to change location we didn’t do the packing bit, but we always trained again after the ride. Then it was time to unpack, get ready for dinner, check-in at home or write a blog, this left around an hour to sort yourself out ready to start again the next day. Epic camp soon becomes a bubble of just getting on with the task in hand and not thinking about anything except the training and when are you next eating.

Saying that, friendships are struck very quickly and the team dynamics certainly get you through, when there’s 18 other people doing it, you just don’t question the stupidity of jumping in a freezing cold lake at 6am, well you may question it but you just get on with it anyway.

Epic camp is certainly unique in its offering, firstly there’s a minimum standard and whilst it’s not incredibly high, it’s far from beginner friendly. The main criteria is being in around 5:30 IM bike shape as it is the cycling that’s done in a group. Where possible there is usually a few campers keen to set off early to keep the pace a little more sociable and take in some of the surroundings. These surroundings play a big part, the ethos of the camp from the very beginning has been to train in great locations and Canada came up trumps on that front.

The camp is also longer than your standard 1 week camp, Epic Camp Canada was 12 days long and this duration along with the intensity can do a number of things. Some really come into fitness during the end of the camp and despite the fatigue just get stronger; they’ve usually kept things sensible and stuck close to the camp minimums. Others can get pretty wasted by tacking on at all opportunities, there’s been camps were people have plain refused to get out of bed (thankfully this didn’t happen in Canada) and most lie somewhere in between.

David definitely came stronger at the end, Adam was closer to digging a deep hole having certainly put in the most volume in the camp and Gary after burning one too many matches on day 2 and struggling through day 3 was pretty shelled by the end (perfectly demonstrated by falling asleep at the dentist whilst receiving a filling over a week later). All 3 managed camp completion and the volume of training ranged from 73 hours to 95 over the 12 days with Adam taking home the yellow jersey for the most points over the camp, a pretty big deal considering the company we kept.

Overall Epic Camp lets you what it’s like to train with people of a similar ability and outlook, in the world’s best locations with nothing to worry about but eat, train and sleep. When you remove life’s worries and responsibilities then a 5 hour training day can feel like an easy day, a rule of epic camp is that you only have 12 hours each day to complete your training. In the normal world, with nothing else to do, that would seem like ample time but it’s there for the campers safety as when the points competition really heats up people do silly things. A good example being the last day on camp when Adam started at 4:30am to train for 4 hours before the last cycle of camp even started to secure yellow.

Like iron distance triathlon, the secret to enjoying Epic Camp is as mental as it is physical. Come with a great attitude and a passion for training and you’ll come away with an incredible fitness boost and lifelong friendships. The next camp will be in 2016 in the French Alps and there’s already huge interest – if you’ve ever thought about going on Epic Camp, take the plunge and get your name down, until you’ve experienced it first-hand you’ll never know how totally absorbing and fantastic it is. Pulling into the hotel car park in Calgary on the last day at 16:30 (exactly 12 hours since Adam had started training that day) was bitter sweet, there was the elation of camp completion but the realisation that the bubble was about to pop and all those things you hadn’t thought about for 12 days were about to take over your life again.

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Quick tips: the brick session http://triathlete-europe.competitor.com/2014/10/29/quick-tips-the-brick-session http://triathlete-europe.competitor.com/2014/10/29/quick-tips-the-brick-session#comments Wed, 29 Oct 2014 13:41:46 +0000 http://triathlete-europe.competitor.com/?p=48197

Photo: Nick Salazar

Bike-to-run transitions require specificity—it takes time for the brain and spinal cord to adjust to the new neuromuscular patterns ]]>

Photo: Nick Salazar

Bike-to-run transitions require specificity—it takes time for the brain and spinal cord to adjust to the new neuromuscular patterns needed for running off the bike. With practice, efficiency increases, along with your ability to pace yourself better. Try these tips from Lifesport coach Dan Smith during your next brick workout.

Brick Training Tips:
- Use brick sessions to practice race nutrition at race-specific heart rates. Make sure you are fueled and hydrated.

- Finish off 1–2 rides per week with at least a short run off the bike.

- Have mental cues ready for the run, such as “quick feet,” “loose shoulders,” “open lungs.”

- Commit to the run, regardless of how you feel on the bike. Often a lack of energy can be attributed to low fuel. Have a gel 15–20 minutes before getting off the bike.

- The legs often feel heavy because they’re fatigued and now have to support the body as well as propel themselves forward. Leg fatigue is also related to how hard you pushed on the bike and how “cycling fit” you are. Process this heavy feeling as normal and aim to become more efficient while running post-ride.

- Try targeted pace work off the bike—it’s very effective for race preparation. These measured efforts are at a slightly faster pace than your personal best times for the distances.

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Why you should learn to backstroke http://triathlete-europe.competitor.com/2014/10/29/why-you-should-learn-to-backstroke http://triathlete-europe.competitor.com/2014/10/29/why-you-should-learn-to-backstroke#comments Wed, 29 Oct 2014 12:30:33 +0000 http://triathlete-europe.competitor.com/?p=48203

Photo: shutterstock

The backstroke is easy to learn and helpful to triathletes for multiple reasons. It counteracts swimmer’s “shoulder slouch” by ]]>

Photo: shutterstock

The backstroke is easy to learn and helpful to triathletes for multiple reasons. It counteracts swimmer’s “shoulder slouch” by engaging upper-back muscles and lengthening pectorals, it can provide an opportunity to calm breathing or clear goggles during an open-water swim and it breaks up monotony in the pool. Plus, kicking while on your back serves as good cross-training for major cycling muscles such as the hip flexors, core and quads.

Try these sets:
• 4×75 with 15 seconds rest (25 free/25 back/25 free)
• 1×600 [4x(100 freestyle strong effort/50 backstroke easy)]
• 8×50 on 1:15 (25 back/25 free) descend time 1-4, 5-8

Five technique tips:
1
. Tilt chin up and look at the sky. This puts head and spine in good alignment. Do not look toward your toes, as it causes hips to sink.

2. Push hips toward the surface and maintain a steady up and down flutter kick. Keep feet just below the surface of the water. Do not rotate feet with the rest of body.

3. Hands exit the water thumb first and enter the water pinky first. This requires a slight wrist and shoulder rotation as a straight arm moves through the air.

4. Arms enter the water straight up from shoulders and do not cross the centerline overhead. Swimming backstroke in a straight line is difficult without following pool lines. Keep zigzags to a minimum with consistent arm placement.

5. The key to backstroke is good upper-body rotation with a motionless head. Try to roll your left shoulder to your chin as the right pinky enters the water and vice versa.

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Jesse Thomas blog: The Trioracle http://triathlete-europe.competitor.com/2014/10/29/jesse-thomas-blog-the-trioracle http://triathlete-europe.competitor.com/2014/10/29/jesse-thomas-blog-the-trioracle#comments Wed, 29 Oct 2014 11:20:33 +0000 http://triathlete-europe.competitor.com/?p=48200

Illustration by Matt Collins.

Believe it or not, after writing 30 “Triathlife” articles, sometimes I struggle to find something to write about. And when I’m stuck, ]]>

Illustration by Matt Collins.

Believe it or not, after writing 30 “Triathlife” articles, sometimes I struggle to find something to write about. And when I’m stuck, I usually reach out to my dozens of readers on Twitter and Facebook for ideas. Sometimes, you guys give me pure gold—an idea or question that sparks a debate-provoking piece that lights the entire triathlon world on fire, like “how to take your best race photo.” But a lot of times, I get the same short-answer questions that even my tangential-wandering imagination and verbose writing style couldn’t stretch to an 1,100-word column. For example, “Do you lift weights?”

OK, yeah, I might be able to make that a full column, but you wouldn’t want to read it (soooo many cutoff T-shirt references). But it is an important question, and one that a lot of people ask me. So this month, I decided to appease my rabid, inquisitive readers by ditching the long-winded story and simply answering as many of your questions as quickly as possible. This month, quantity is king. So without wasting one more word on the intro, here is everything you ever wanted to know, in just one article!

“What do you eat on race day?” —@chanlea
Oatmeal and a Picky Bar (Smooth Caffeinator) before the race. I eat a Picky Bar (Need for Seed) and Clif Bloks on the bike, and Clif Bloks on the run. I drink Osmo on the bike and Red Bull and water on the run.

“What was the #1 thing that helped you transition from a ‘runner’ to a ‘triathlete’?” —Hezekiah Monmouth
Swimming with a swim team.

“How many hours a week do you train?” —Every person ever
12–30, but typically 15–20: 4–6 swims, 3–5 rides, 2–4 runs, two weight sessions. Most days are doubles, sometimes triples, sometimes quadruples. I never do quintuples—that’s just weird. I prefer a light spin or swim to a full day off. Check out my Strava page to see all of my training.

“How do you recover on the second half of the race if you blew your nutrition intake the first half?” —Casey-Hazel Borden
You don’t. Slow down and take in nutrition/hydration. Carry extra if you can’t rely on aid stations. I always ride with an extra bottle—way more important than extra weight.

“Do you even lift, bro?” —Tough guys
Yes. Two times a week for an hour, 8–10 reps per exercise, a mix of upper-body, lower-body and core exercises. I do it year-round and I always wear a cutoff T-shirt.

“How long before a race do you cut out the booze?” —@dmk1986
I don’t typically drink the week of a race, but in peak racing season, I don’t drink too much anyway. Just a beer or two or three if it’s really good.

“Why cover saddles with plastic at bike check-in? Aren’t they going to get wet anyway since the racer is coming from the swim?” —@bellis311
Yes. Always wondered this as well.

“Appropriate etiquette after you’ve (accidentally) kicked/punched your fellow triathlete during the swim?” —@atlrun
Keep swimming. Sucks, but it happens.

“How do you eat when on the road for a race?” —@m_reese
I eat at Chipotle a lot. Jordan Rapp has a magic card that gets him Chipotle for free, so I usually pick races he’s going to be at and wait in line until he shows up.

“Would you ever rock a sick mustache for a race?” —Corey A Johnson
Yes—see Menoftriathlon.com.

“Is there a super secret trick/workout to make less clunky quads the first 10 minutes off the bike?” —Colleen Wedin
It’s important to do bricks (run immediately off the bike) 1–2 times a week if you can. Will always suck, but makes it a little better.

“How much do you weigh?” —Dudes on Strava
174–181 pounds. Depends on what I ate for dinner.

“Who is your daddy, and what does he do?” —Matthew Radniecki
Her name is Lauren Fleshman, she’s a professional distance runner, my wife and definitely the boss.

“Do you ever talk trash to people as you blow by them?” —Steve Schnell
No. I’ve heard that being nice to people lowers their testosterone levels, making them less likely to beat you. I also heard if you wear pink, it lowers their testosterone levels, but I haven’t tried that one yet.

“What is the magic pill to kill the pain in the legs?” —James Wilson
Training

“How do you shave your legs? Oh how it burns!” —Jason Dyck
With a razor and shaving cream in the shower. Are you sure you aren’t trying to wax them?

“Your bike fitting and aerobars are unique. What’s your secret there?” —Paul Stahlke
When I got tested in the Specialized Win(d) Tunnel, my “praying mantis” position made me faster (5–8 watts). According to Mark Cote at Specialized, it works for some people and doesn’t work for others. To be honest, I’m not really sure why.

“How do you taper and eat the week before a race?” —Tim Heinzemann
I eat as “normally” as possible, stuff I’d regularly eat during any training week. If I race on Sunday, usually Monday is very easy, Tuesday and Wednesday have some intervals (still strong, but about half as many), Thursday and Friday are travel and/or shakeouts, Saturday is short but includes some building efforts to “turn the engine on.”

“How rough is the swim in the pro field? I’ve heard rumours that guys will throw punches or unzip wetsuits?” —Jason Dyck
Yep.

“What kind of aviators do you wear when you race?” —Chris Reynolds
Mostly drugstore and gas station varieties. But sometimes they’re from the grocery store or airport. It depends on where I was when I needed a pair.

“Do you have any tips for drinking during the run and not wasting 9/10 of the cup covering me and my race kit?” —Tim Heinzemann
Yes. Slow down. I walk through aid stations if necessary. That 4–5 seconds you lose can save you minutes down the road.

“Pre-race/pre-morning training #2 strategies?” —Michael Wolber
Nervousness usually takes care of it for me. If not, just a touch of caffeine right when you wake up (see previous Smooth Caffeinator reference).

“How to beat you?” —Tom Monica
Not sure, maybe ask Sebastian Kienle, Craig Alexander or Andy Potts. They’re all on the list of guys I’ve raced and never beaten.

“Best way to warm up when you can’t get into the water race morning?” —Elizabeth Betsy Tesi
I always jog 10–20 minutes (depending on how hot it is), and do some strides before I put on my swim stuff. If I remember rubber cords, I do some arm exercises.

“What is the one thing that a triathlete should invest in to become better?” —Sabrina Bri Hamilton Adams
A good coach.

“Where do babies come from?” —Troy Seaborne
Wrong magazine.

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Looking forward to… Ironman Cozumel http://triathlete-europe.competitor.com/2014/10/29/looking-forward-to-ironman-cozumel http://triathlete-europe.competitor.com/2014/10/29/looking-forward-to-ironman-cozumel#comments Wed, 29 Oct 2014 10:10:25 +0000 http://triathlete-europe.competitor.com/?p=48195

2013 Ironman Cozumel

IRONMAN Cozumel takes place on 30th November 2014, and proudly sits as one of the most popular events in the IRONMAN calendar. Famous for ]]>

2013 Ironman Cozumel

IRONMAN Cozumel takes place on 30th November 2014, and proudly sits as one of the most popular events in the IRONMAN calendar. Famous for its crystal blue waters and hot climate, the Mexican island really does offer the perfect event backdrop, and attracts a formidable line up of top triathletes year-on-year.

Located on the Mexican island of Cozumel, the 2.4 mile swim, 112 mile bike and 26.2 mile course looks fast and flat at first glance, but appearances are deceiving. Despite there being barely a hill in sight, the conditions are similar to that of Kona, Hawaii – hot, humid and windy – offering a challenging course, very much determined by the conditions on the day. We decided to take a look at the course, and find out exactly what athletes can expect on race day.

The Swim – 2.4 miles (1 lap)
The swim circuit consists of a single lap located in the spectacular reefs of Cozumel National Park at Chankanaab Park Beach. It is the swim course that acts as a real talking point for athletes as the crystal clear waters are awash with tropical fish and the non-wetsuit swim allows athletes to really enjoy this ‘up close’.

Athletes swim out for approximately 100 metres into the ocean, before reaching the first buoy at which point they turn to their left before swimming 3.5 kilometres along the coastline. At this point athletes must turn left and swim to the third buoy, in which they will turn to the left again and swim straight to the swim exit at Chankanaab Park.

The Bike – 112 miles (3 laps)
The IRONMAN Cozumel bike course is pretty much entirely flat, which makes it well suited to experienced time triallists and ‘power-athletes’. Starting at Chankanaab, the route weaves around the island three times in a counter clockwise direction, passing through the south of the island before continuing north into strong crosswinds. The stunning views and blue skies make for quite a spectacular bike course. (Competitors should be aware that due to the strong crosswinds the use of disc wheels is strictly forbidden, and it is far more sensible to use thinner section wheels instead.)

The Run – 26.2 miles over 3 laps
The run course comprises of three, flat 8.7 mile laps. Like the bike course, the run course is flat and paved, passing through many of Cozumel’s signature sites including it’s waterfront walk, Downtown Main Plaza and historic neighbourhoods. It starts by heading north along the main street, before reaching the turnaround point near the Cozumel Golf Course.

Competitors can expect the course to be lined with local supporters with the non-stop sound of Mexican music helping create a festive atmosphere throughout the day. The finish is located right in front of the City Hall Plaza in downtown Cozumel, which will guide athletes to finish their race in style, accompanied by fireworks and plenty of celebrations.

The event attracts a strong professional field every year too, and it’s easy to see why, with a prize purse of $75,000, and 2,000 Kona Pro Ranking points. And it’s not just the Pro athletes that are attracted to the event either, there are also 50 qualifying spots for the IRONMAN World Championships in Kailua-Kona, which draws a competitive amateur field also.

So if you’re after an end-of-season race, and fancy seeing out 2014 in style then look no further. Visit www.ironmancozumel.com for more details about the event, or view this animated video to see exactly what the event has to offer.

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2015 Tri Dynamic training camps filling fast http://triathlete-europe.competitor.com/2014/10/29/2015-tri-dynamic-training-camps-filling-fast http://triathlete-europe.competitor.com/2014/10/29/2015-tri-dynamic-training-camps-filling-fast#comments Wed, 29 Oct 2014 09:01:39 +0000 http://triathlete-europe.competitor.com/?p=48191

Tri Dynamic 2015 triathlon training camps are filling faster and earlier than ever before. The 2015 Joe Friel Mallorca Tri Camp sold out ]]>

Tri Dynamic 2015 triathlon training camps are filling faster and earlier than ever before.
The 2015 Joe Friel Mallorca Tri Camp sold out completely several months ago and is now taking a waiting list and the others are following suit.

Tenerife Swim Faster Camp Almost Full Already
The Tenerife Swim Faster Camp with Dan Bullock from Swim For Tri is in its 4th year and filling faster than ever before. With two camps on offer in 2015 there are now just a few places left on Week 1 (FEB 14th-21st, 2015). This is a fantastic opportunity to join the best triathlon swim coach in the UK for a high attention week in the sun improving your swim technique. With multiple sessions each day, lots of filming and individual feedback in the world class 25m and 50m pools and in the beautiful warm open water you will see big improvements in your swim times come race season. Getting your swimming more efficient sets you up for a better bike and run having used less energy! The camp is based at Tenerife Top Training where the world’s best swimmers and triathletes train. You will also get to try out the most advanced swim flume in the world which Ian Thorpe, WR holders Britta Steffen, Paul Biedermann and GB’s Alistair Brownlee have all used to improve their technique! Last few places remaining. Book soon at www.tridynamic.co.uk to avoid disappointment.

Italy BIG Week Camp with Will Newbery
2014 was the first year Tri Dynamic offered the Italy BIG Week Camp with top UK Coach and current Ballbuster and ForestMan Champ Will Newbery. The camp is designed for fast age groupers at 70.3 and IM distance and has qualification criteria to be selected. Check out the amazing camp photos on the Tri Dynamic Facebook Page. Perfectly timed around 8 weeks out from the major summer Ironman events this is a great opportunity to get in a big week of training and explore Italy’s best cycling terrain where Marco Pantani lived and trained. The results have been outstanding from athletes attending in 2014 including 5 x World Championship slots for Kona and IM 70.3 World Champs in Austria in 2015 plus several European 70.3 podiums and national titles. Places are already filling. To apply for the camp send Tri Dynamic your 2014 race results and goals for 2015.

Exclusive Darren Smith Video Coaching Guides featuring Jodie Stimpson
Tri Dynamic launched their new Video Guides section on the website featuring a series of exclusive video technique guides with Darren Smith. There are swim, run and core technique video guides where “Coach Daz” takes you through exactly how he coaches his stellar Dsquad Elite athletes including Commonwealth Champ Jodie Stimpson and Olympic Silver Medallist Lisa Norden. You can set up your own free account to store videos and articles for viewing later.

Keep an eye on the Tri Dynamic website or follow them on twitter for more upcoming camps with Darren Smith, videos and training resources over the forthcoming months. www.tridynamic.co.uk

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