Triathlete Europe http://triathlete-europe.competitor.com Europe's leading source for triathlon news and information. Mon, 28 Jul 2014 12:00:09 +0000 hourly 1 http://wordpress.org/?v=3.5.2 Ironman Whistler, Lake Placid and 70.3 Calgary – Race Updates. http://triathlete-europe.competitor.com/2014/07/28/ironman-whistler-lake-placid-and-70-3-calgary-race-updates http://triathlete-europe.competitor.com/2014/07/28/ironman-whistler-lake-placid-and-70-3-calgary-race-updates#comments Mon, 28 Jul 2014 12:00:09 +0000 Liz Hichens http://triathlete-europe.competitor.com/?p=45692

Kyle Buckingham was the top finishing age-grouper at the 2013 Ironman World Championships. Photo: John David Becker

It was busy weekend of Ironman and 70.3 racing in America – catch up on all three races here. Buckingham, Ferreira Get Breakout Wins ]]>

Kyle Buckingham was the top finishing age-grouper at the 2013 Ironman World Championships. Photo: John David Becker

Kyle Buckingham was the top finishing age-grouper at the 2013 Ironman World Championships. Photo: John David Becker

Kyle Buckingham was the top finishing age-grouper at the 2013 Ironman World Championships. Photo: John David Becker

It was busy weekend of Ironman and 70.3 racing in America – catch up on all three races here.

Buckingham, Ferreira Get Breakout Wins At Lake Placid

South Africa’s Kyle Buckingham (RSA) and the United States’ Amber Ferreira earned breakout wins at Sunday’s stormy Ironman Lake Placid.

Weather forecasts ahead of Sunday’s Ironman Lake Placid called for wet and stormy conditions, and that’s exactly what happened. Though the morning started dry, it poured on and off throughout the race, creating a tough day for all athletes. The later minutes of the swim featured lightning and thunder, forcing race officials to end the first leg of the race early. The professionals were able to get in complete swim times, but all age groupers’ overall times included only one lap of the swim due to the conditions.

Men’s Race
Hungary’s Balazs Csoke led the men out of T1, with Tomas Mertinek (CZE) not far behind. Top contender Buckingham exited the water at 52:04 and quickly went to work to try to catch Csoke. At the midway point of the ride, Csoke’s lead stood at 42 seconds over Buckingham, 6:04 over Joshua Rix (AUS) and 7:34 over Pedro Gomes (PRT). Buckingham earned a nearly three-minute lead before T2, and let his strong running legs do the work from there. He turned in a 2:57:49 marathon to cap off his day and earn an 8:38:43 win. Csoke finished second at 8:51:26, with Jonathan Shearon (USA) earning the bronze spot at 8:59:22.

Women’s Race
American Darbi Roberts was the first out of the water for the women at 54:11. Katrhryn Thomas (USA) followed at 55:25 and Ferreira was third at 57:13. Ferreira had a strong bike split (5:19:33) to earn a 5:30 lead over Schwabenbauer, who had the fastest bike split (5:18:31) of the day to make up for a slow swim. Ferreira capped off her day with a 3:08:35 marathon to claim the 9:31:28 victory. Schwabenbauer finished second at 9:38:14, with Lisa Roberts making it an all-American podium at 9:40:04.

Ironman Lake Placid
Lake Placid, N.Y. – July 27, 2014
2.4-mile swim, 112-mile bike, 26.2-mile run

Men
1. Kyle Buckingham (RSA) 8:38:43
2. Balaz Csoke (HUN) 8:51:25
3. Jonathan Shearon (USA) 8:59:22
4. Ryan Cain (CAN) 9:05:19
5. Vinny Johnson (USA) 9:09:56

Women
1. Amber Ferreira (USA) 9:31:28
2. Kim Schwabenbauer (USA) 9:38:14
3. Lisa Roberts (USA) 9:40:04
4. Kristin Lemos (USA) 9:50:26
5. Jessica Jones Meyers (USA) 10:06:53

 

Vanhoenacker, Wee Earn Valuable KPR Points In Whistler

Belgium’s Marino Vanhoenacker and the United States’ Bree Wee claimed the victories at Sunday’s Ironman Canada in Whistler, British Columbia, Canada. In addition to $15,000, each earned 2,000 points toward Kona qualification. Both were on the outside looking in before Ironman Canada, but both now sit in solid positions to earn Kona slots at Monday’s first-round cutoff.

Men’s Race
Vanhoenacker led a large group that contained most of the contenders, including Paul Ambrose (GBR), Jeff Symonds (CAN), Trevor Wurtele (CAN) and Matt Lieto (USA), out of the water. Vanhoenacker and Ambrose pushed the pace early on in the ride, developing a gap on the rest of the field. At 34.7 km in, the duo had built a lead of 3:32 over Wurtele, 5:04 over Symonds and 7:21 over Lieto. From there Vanhoenacker used his strength on the bike to break away from Ambrose. By the time bike turned to run, Vanhoenacker’s lead stood at 9:33 over Ambrose, 10:16 over Wurtele and 19:44 over Symonds. Vanhoenacker backed his field-leading swim and bike with a solid 2:51:17 marathon to claim the 8:16:10 victory. Symonds turned in a blistering 2:40:34 marathon to earn second at 8:25:22. Ambrose rounded out the top three at 8:33:10.

Women’s Race
New Zealand’s Anna Cleaver earned a strong lead onto the bike thanks to a 53:09 swim. Canada’s Karen Thimbodeau followed at 55:59, with Wee and Jackie Arendt (USA) not far behind. Thibodeau slowly closed the gap to Cleaver, and took over the top spot 62 km. Behind Cleaver and Thibodeau, Mackenzie Madison (USA) was the big mover. Madison found the front of the race just before T2, with Thibodeau following her into transition 28 seconds behind and Wee 1:16 back. Wee initially looked to be losing time to Madison and Thibodeau, but had a stronger second half of the marathon. Wee turned in a 3:17:41 run split to claim the important 9:46:58 win. Thibodeau cruised in for second at 9:51:25. Madison came in a close third at 9:52:46.

Ironman Canada
Whistler, British Columbia, Canada – July 27, 2014
2.4-mile swim, 112-mile bike, 26.2-mile run

Men
1. Marino Vanhoenacker (BEL) 8:16:10
2. Jeff Symonds (CAN) 8:25:22
3. Paul Ambrose (GBR) 8:33:10
4. Trevor Wurtele (CAN) 8:42:59
5. Andrew Drobeck (USA) 8:50:32

Women
1. Bree Wee (USA) 9:46:58
2. Karen Thibodeau (CAN) 9:51:35
3. Mackenzie Madison (USA) 9:52:46
4. Jackie Arendt (USA) 9:59:06
5. Anna Cleaver (NZL) 10:05:23

 

Potts, McBride Win Ironman 70.3 Calgary

American Andy Potts and Canadian Rachel McBride came out on top at today’s Ironman 70.3 Calgary race in the Alberta province of Canada.

Potts led out of the swim at 20:49 to start the bike ride on his own. Potts maintained that top spot until he was joined by fellow American Jordan Rapp up front. Rapp posted the fastest bike split of the day (2:02:31) to narrowly lead Potts into T2. Potts quickly took control on the run with former ITU athlete Will Clarke (GBR) working to chase him down. Potts’ 1:15:22 half marathon was enough to give him the 3:43:43 victory. Clarke finished second at 3:44:19, with American Brandon Marsh rounding out the top three at 3:47:32. Rapp finished fourth in 3:48:03.

Canadian Lisa Mensink led the women out of the water in 24:02, with Mandy McLane (USA) and Amy Marsh (USA) coming into T1 on her heels. McBride came out of the water a minute down and quickly worked to erase that deficit with her strong cycling skills. McBride turned in by far the fastest bike split of the women (2:13:36) to earn a nearly six-minute lead to start the run. She backed up her strong swim and bike with a stellar run (1:25:34) to easily take the victory and establish a new course record of 4:07:19.

Ironman 70.3 Calgary
Calgary, Alberta, Canada – July 27, 2014
1.2-mile swim, 56-mile bike, 13.1-mile run

Men
1. Andy Potts (USA) 3:43:43
2. Will Clarke (GBR) 3:44:19
3. Brandon Marsh (USA) 3:47:32
4. Jordan Rapp (USA) 3:48:03
5. Grant Burwash (CAN) 3:54:25

Women
1. Rachel McBride (CAN) 4:07:19
2. Mandy McLane (USA) 4:16:12
3. Lisa Mensink (CAN) 4:17:47
4. Emma-Kate Lidbury (GBR) 4:19:29
4. Amy Marsh (USA) 4:21:13

 

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Monday Swim Set: DPS And Descents http://triathlete-europe.competitor.com/2014/07/28/monday-swim-set-dps-and-descents http://triathlete-europe.competitor.com/2014/07/28/monday-swim-set-dps-and-descents#comments Mon, 28 Jul 2014 11:00:37 +0000 Jene Shaw http://triathlete-europe.competitor.com/?p=45651

Photo: Nils Nilsen

Triathlete Europe contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters ]]>

Photo: Nils Nilsen

Photo: Nils Nilsen

Photo: Nils Nilsen

Triathlete Europe contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program. We’ll feature a workout every Monday so you have new ideas to take to the pool. On her blog (NTCMastersSwim.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

The A sets are between 4–5000 yards total, with intervals ranging from 1:20–1:30 per 100. The B sets are 3000–3500 total, with intervals of 1:50–2:00 per 100. The C sets are 2000–2500 total and all based on a rest interval.

A:
400 swim, 300 pull (buoy only), 200 kick, 100 IM
8×75 at 1:15 (kick/drill/swim by 25)
5×100 swim at 1:40 (Distance Per Stroke)
8×50 at :55 drill
5×100 swim at 1:30 (Descend time 1–4)
8×50 pull at :50
5×100 swim at 1:20 (strong effort)
4×150 at 2:30 (50 swim/50 kick/50 swim)
*4500 total*

RELATED – Monday Swim Set: Fins & Kickboard

B:
300 swim, 200 pull (buoy only), 100 drill
6×75 at 1:45 (kick/drill/swim by 25)
4×100 swim at 2:00 (Distance Per Stroke)
6×50 at 1:05 drill
4×100 swim at 1:55 (Descend time 1–4)
6×50 pull at 1:00
4×100 swim at 1:50 (strong effort)
3×150 with :30 rest (50 swim/50 kick/50 swim)
*3300 total*

RELATED – Monday Swim Set: Long Pulling

C:
300 swim, 200 pull (buoy only), 100 drill
4×75 with :15 rest (kick/drill/swim by 25)
4×100 swim with :20 rest (Distance Per Stroke)
6×50 pull with :15 rest
4×100 swim with :20 rest (strong effort)
2×150 with :30 rest (50 swim/50 kick/50 swim)
*2300 total*

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Castle Howard Triathlon crowns many winners in a truly regal setting http://triathlete-europe.competitor.com/2014/07/28/castle-howard-triathlon-crowns-many-winners-in-a-truly-regal-setting http://triathlete-europe.competitor.com/2014/07/28/castle-howard-triathlon-crowns-many-winners-in-a-truly-regal-setting#comments Mon, 28 Jul 2014 10:49:01 +0000 Paul Moore http://triathlete-europe.competitor.com/?p=45712

Castle Howard Triathlon welcomed 1,800 competitors, double the number in two years, and a Channel 4 film crew, for what was a fantastic two ]]>

CastleHowardElites-168Castle Howard Triathlon welcomed 1,800 competitors, double the number in two years, and a Channel 4 film crew, for what was a fantastic two days of triathlon in a regal setting this weekend (26/27 July 2014). Plenty of new champions were crowned – as well as seeing competitors of all ages get their own taste of swim, bike and run Yorkshire style.

With amazing architecture in a stunning landscape, it’s unsurprising that for many years its been used as the setting for film productions such as Brideshead Revisited. Over the last five years it’s become a perfect venue for triathlon too, offering a scenic course of few loops, though with the North Yorkshire hills to contend with it’s not an easy one.

Allen and Slack crowned King and Queen of Olympic distance 

The triathlon golden couple, and globetrotting Xterra champions, Ben Allen and Jacqui Slack, dominated the Olympic distance race on Sunday taking the top podium places. Doug Roberts and Mark Threlfall took second and third consecutive places along with Rachel Hallam and Nicole Walters.

Ben Allen, Australian Champion, said; “We will be back, it’s a stunning location. Next year we plan to schedule as many Castle Triathlon Series races as possible in to the schedule. They play to our strength with off road run.” 

“It is great to get the chance to race here and the prize money is a good incentive to compete locally. There are not a huge amount of races out there that offer such a beautiful location and well organised race,“ Jacqui Slack concludes.

The Castle Howard Triathlon offered a prize pot of just under £5k this year for Olympic and Gauntlet competitors.

Drewett and Leeman took the Gauntlet

Harry Wiltshire’s protégé, Hannah Drewett (22), a last minute sign-up for the Gauntlet and her first half iron distance was the first out of the swim ahead of Fraser Cartmell and Paul Hawkins. Overall she came x and first place amongst the female competitors, followed by Eleanor Haresign and Nikki Bartlett. Drewett has recently made the under 23’s Team GB team and is set for big things in sport.

New to the half iron distance circuit, Matt Leeman, 23, took first place for the Gauntlet male competitors ahead of Richard Whitfield (York) and Fraser Cartmell, second and third consecutively. Leeman’s first race of this distance was just a month a go at Cholmondeley Castle Triathlon indicating we could be seeing a lot more from Matt in middle distance races. He explains:

“My favourite day out is a visit to a castle, so to start my half iron distance career with the Castle Triathlon Series was a natural fit. My hat-trick will be at Hever Castle Triathlon and with more training outside legal drafting I plan to work towards the Bastion in 2016.”

New to the Series, local Richard Whitfield from York, was the outsider who came second in the Gauntlet. He enthused: “I have tried to do this race since it opened but it has never worked with my schedule. I wanted a ‘hit out’ pre Ironman Copenhagen and really chuffed with my bike and race today. It’s a fantastic event and you could not wish for a better setting and course.”

International triathlete and ambassador for sponsor Triathlonguard, Harry Wiltshire, came to the event as coach for Hannah Drewett, Linda Evans and Rhys Davey although sadly couldn’t compete himself due to injury.

A race for everyone

400 children and 700 adults competed in the event on Saturday, kicking off the weekend triathlon festival in the Summer sun. There were some amazing stories from competitors including 25 members from York Triathlon Club, The North Yorkshire Police Club, Highfield School students and the Howard children racing a relay together among a few.

The event offered a true festival atmosphere on the castle front lawn with deck chairs, live bands, climbing wall, archery, smoothies and BBQ.

Full results can be found here.

All for a good cause

Local charity York Against Cancer, and national charity, Help for Heroes, marshaled and cheered the competitors on along with many inspirational stories of fundraising happening across the field. Sarah Stacey and her best friend Fiona, took part in their first triathlon, choosing the Sprint Plus and raised an incredible £3,500 for the Juvenile Diabetes Research Foundation (JDRF), a condition that burdens both of their children.

Channel 4 TV programme

The Castle Howard Triathlon 30-minute TV programme will be aired on 7th September hosted by Olympian, Aly Rowell.

2015 sign up

Hundreds are already signed up for next year with the weekend date set for Saturday 25th and Sunday 26th July 2015 . Online registration is now open with 30% off for a limited time.

Follow Triathlete Europe on Twitter @triathleteurope and be the first to know about training plans, gear reviews, race reports and the very latest triathlon news.

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Gallery Bike Check – SCOTT Plasma 5 http://triathlete-europe.competitor.com/2014/07/28/gallery-bike-check-scott-plasma-5 http://triathlete-europe.competitor.com/2014/07/28/gallery-bike-check-scott-plasma-5#comments Mon, 28 Jul 2014 10:00:42 +0000 Paul Moore http://triathlete-europe.competitor.com/?p=45675

Even before the Plasma 5 was  presented to the public a few weeks ago it had already broken records. On his way to victory at the Ironman ]]>

Even before the Plasma 5 was  presented to the public a few weeks ago it had already broken records. On his way to victory at the Ironman European Championships in Frankfurt, Sebastian Kienle broke the existing bike split record by almost 10 minutes.

Kienle rode a Plasma 5 featuring a unique camouflage design which made it impossible to spot the actual frame shapes. Despite an incredible effort on the bike, the German saved enough energy during the bike leg to complete the closing marathon in a time of 2:49:14 to win the European Championships staying below the magic mark of 8 hours and smashing the existing course record.“I did my final preparation for the race in Frankfurt on the new Plasma 5 and knew that it was fast but I did not expect it to be that fast – I’m stoked,” Kienle said after the race.

The R&D process of the new Plasma is worth watching – watch it here.

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Nail The Tempo Run http://triathlete-europe.competitor.com/2014/07/28/nail-the-tempo-run http://triathlete-europe.competitor.com/2014/07/28/nail-the-tempo-run#comments Mon, 28 Jul 2014 09:00:42 +0000 Jene Shaw http://triathlete-europe.competitor.com/?p=45658

www.shutterstock.com

Want to control your race pace? Nail that tempo run in training. Although it’s described slightly differently by many coaches (“Zone ]]>

www.shutterstock.com

www.shutterstock.com

www.shutterstock.com

Want to control your race pace? Nail that tempo run in training.

Although it’s described slightly differently by many coaches (“Zone 3” or “uncomfortably hard,” for instance), the ever-important tempo run is an essential part of run training to get you race-ready.

In Hansons Half-Marathon Method (VeloPress, $18.95), the authors point out the purpose of the tempo: “Tempo runs teach you an important skill: control. Even when the pace feels easy, these runs train you to hold back and maintain.” The Hansons coaches recommend doing tempo runs at goal race pace for the half-marathon distance.

The purpose of a tempo run is to increase your running economy at your desired race pace and to raise your lactate threshold, that fine line where your body switches from burning fat to burning carbohydrates. Tempo runs are also when you’ll learn if you went out too hard (or too easy), and they serve as the perfect opportunity to experiment with the nutrition and gear you plan to use on race day.

As you increase your volume in training, the amount of time you spend at tempo should also increase. A typical tempo workout might include 20–30 minutes at tempo pace with a warm-up and cool-down. At right are a few more ideas for tempo workouts to include in your training.

RELATED – Run Training: Time To Up The Tempo?

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Twigg and Bosman win Outlaw 2014 http://triathlete-europe.competitor.com/2014/07/28/twigg-and-bosman-win-outlaw-2014 http://triathlete-europe.competitor.com/2014/07/28/twigg-and-bosman-win-outlaw-2014#comments Mon, 28 Jul 2014 08:00:12 +0000 Helen Gorman http://triathlete-europe.competitor.com/?p=45666

Jenny Bosman, (35-39), 10:35:45

On another baking hot Outlaw day (Sunday, 27 July), local athletes triumphed in front of the biggest crowds ever seen at the NationalWater ]]>

Jenny Bosman, (35-39), 10:35:45

Craig Twigg, Speedhub (40-44), 9:03:32

Craig Twigg, Speedhub (40-44), 9:03:32

Jenny Bosman, (35-39), 10:35:45

Jenny Bosman, (35-39), 10:35:45

On another baking hot Outlaw day (Sunday, 27 July), local athletes triumphed in front of the biggest crowds ever seen at the NationalWater Sports Centre in Nottingham. Craig Twigg from Leicester and Jenny Bosman from Newark were the winners.

Completing a 2.4mile swim, 112mile bike ride and 26.2mile marathon run along with 1150 other starters, Craig Twigg was the first to cross the line in a stunning time of 9hours 03:32. A very strong swimmer, Twigg led the race almost from start to finish to cross the line two and a half minutes ahead of second placed Phil Mosely.

Twigg said: “There’s no secret to my race plan, I’m a swim-biker. I’m lucky I got a big gap on the bike and I needed it by the looks of it.” He added: “I’m just happy that I won in the end. It was awesome. It’s been one of the best races I’ve done in the UK by far.”

Mosely made up more than fifteen minutes on Twigg during the run, and was very happy with his first attempt at long distance triathlon, commenting: “To be fair he was miles ahead, I couldn’t believe how fast he was riding. On the run I couldn’t believe I was ever going to catch him up. I’m really happy.”

Tom Vickery from Cambridge was was third in his best ever time over the long-distance, 9:13:25.

The women’s race was close and exciting with Northampton’s Stacey Dransfield leading out of the swim, into the bike and much of the run. However, there was a close race unfolding behind her.

Jenny Bosman wasn’t in the top five after the swim or bike, but moved up very quickly on the run. Bosman, who lives locally in Newark, was in second place after 7.5miles and took the lead just over half way through the run.

At the finish she crossed the line in 10 hours 35:45 and said: “I took up triathlon last year and didn’t even own a bike 18 months ago.”

Commenting on whether she thought she might have a chance of winning today, she said: “I hoped deep down, but it puts a bit of pressure on you. On the bike I thought I was lying in about sixth place at best and I thought, ‘it’s not going to happen’, but I started overtaking women and I thought I must be up there somewhere now’. It’s amazing, it’s such a friendly event, it’s fantastic, the crew are brilliant.”

Hannah Peel was second (10:58:29) and Rekha Ravichandran was third, the same position that she achieved last year, but this year in a faster time of 11:02:04.

The winning relay team completed the course in an impressive 8hours 18:27. The trio represented the Karen Green Foundation in memory of a Nottingham woman who died of Leukaemia in 2012.

The final individual finisher completed the course in 16:48:04 closely followed by a relay team 23 seconds later. They finished in front of the partying crowd that stayed to enjoy the atmosphere at the National Water Sports Centre.

Pre-registration for the Outlaw and Outlaw Half 2015 is open now via www.onestepbeyond.org.uk.

Men

  1. Craig Twigg, Speedhub (40-44), 9:03:32
  2. Phil Mosely, (35-39), 9:06:00
  3. Phil Vickery (25-29), Erdinger Alkoholfrei, 9:13:25

Women

  1. Jenny Bosman, (35-39), 10:35:45
  2. Hannah Peel, Sheffield Tri Club, (30-34), 10:58:29
  3. Rekha Ravichandran, (35-39), Racing TNT, 11:02:04

Relay teams

  1. Team Extra (Karen Green Foundation), 8:18:27
  2. Greenlight PT, 8:36:11
  3. Absolute Tri Club Coaching, 8:43:20

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Outlaw 2014 – Bike Check http://triathlete-europe.competitor.com/2014/07/26/outlaw-2014-bike-check http://triathlete-europe.competitor.com/2014/07/26/outlaw-2014-bike-check#comments Sat, 26 Jul 2014 16:29:27 +0000 Kate McNeill http://triathlete-europe.competitor.com/?p=45624

The Outlaw 2014 start gun goes off in just over 12 hours from now – Kate McNeill checked out some of the top bikes in T1 – we ]]>

The Outlaw 2014 start gun goes off in just over 12 hours from now – Kate McNeill checked out some of the top bikes in T1 – we will be posting regular tweets throughout the day tomorrow.

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Ask a Mechanic: How to maintain derailleur pulleys http://triathlete-europe.competitor.com/2014/07/25/ask-a-mechanic-how-to-maintain-derailleur-pulleys-2 http://triathlete-europe.competitor.com/2014/07/25/ask-a-mechanic-how-to-maintain-derailleur-pulleys-2#comments Fri, 25 Jul 2014 12:30:27 +0000 VeloNews http://triathlete-europe.competitor.com/?p=45615

Follow Runnow on Twitter @RunNowEU and be the first to know about new running products, event announcements, and pro-racing news!]]>

Follow Runnow on Twitter @RunNowEU and be the first to know about new running products, event announcements, and pro-racing news!

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Tips From The Pros: Gearing Down For Going Up http://triathlete-europe.competitor.com/2014/07/25/tips-from-the-pros-gearing-down-for-going-up-2 http://triathlete-europe.competitor.com/2014/07/25/tips-from-the-pros-gearing-down-for-going-up-2#comments Fri, 25 Jul 2014 12:00:33 +0000 Paul Moore http://triathlete-europe.competitor.com/?p=45600

If you’re targeting a hilly race or training camp, how should you set your bike up to get the best out of it. Nick Legan, a former ]]>

7-632x421If you’re targeting a hilly race or training camp, how should you set your bike up to get the best out of it. Nick Legan, a former ProTour mechanic and VeloNews Tech Editor, answers a few questions about it all.

Question. Nick,
I’m targeting a mountainous 2-day stage race and am wondering about the practicalities of using multiple cassettes. The race format includes a Saturday morning six-mile hill climb (rated a Cat. 2 on Strava), then a flattish TT in the afternoon and finally a hilly road race with several thousand feet of climbing Sunday morning.

I don’t own a TT bike, so my plan is to do all three stages on my road frame. I am a 5’8,  135lb  and run the following setup: SRAM Red with 53x39T up front and either 11-26t for hilly days and 11-23t out back for flat-to-rolling races. I would just run the 11-26t all the time, but I find I really miss the 16t cog when rolling along in the pack at 24mph. I’m not competitive in flat or rolling TTs due to my lack of aero equipment and small size, so my real aspirations are for the hill climb and road race.

As for my actual question, what is the most practical set of equipment for a one-man, one-bike operation? I find when I’m in my lowest available gear (the 39×26 combo), I’m most definitely above threshold in the 9% gradient range if I’m turning my legs over properly in the 80-90 RPM range. Should I opt for a bigger cassette for the hill climb (with a 27t or 28t max gear), or just expect that when the race heats up on the steep sections of that stage, I’ll probably be going all-out anyway and the 26t should get the job done? If I were to go with a bigger cassette, I expect I’d need to put a longer chain on too, yes? Would that preclude me from easily swapping to my 11-23t for the ITT later that same afternoon?

Is there some other, elegant and cost-effective solution I’m not thinking of?
— Clark

Answer. Clark,
You’re asking all the right questions. It sounds to me like you’ve already decided on gearing for the flat time trial and the road race: the 11-23. (Just be sure to check with a racer similar to yourself who’s done the race previously. You may want to consider the 11-26 for the road race. If the bunch decides to chill over some of the climbs you might like to spin a bit up them.)

You sound like a pretty skinny climber-type. Many riders like that prefer a higher cadence, especially when climbing. With that in mind I would recommend experimenting with a 27 or 28 cassette in training. See how it feels when you’re climbing hard on local hills. Then ride some rolling roads too. If you already miss the 16-tooth cog on your 11-26, you might not like the bigger gaps in the 11-28.

It’s also best if all the cassettes we discussed are the same brand and model. Assuming you use them all on the same wheel you’ll cut down on the number of adjustments required after changes. Still be sure that your shifting is spot-on after each change. Check that you won’t shift into the spokes or the dropout.

Regarding chain length, you may need an extra link if you go with the 11-28. But once you have the bike set up for the 28, it will also work with the 26 and the 23. No need to change that during the race, unless you also change chainrings.

I would also encourage you to look at results from last year. What are winning times like on the hill climb? Preparing for the distances and intensity in training, both physically and mentally, may be more important than your gearing choices.

RELATED:Tri 101: Set Up A Road Bike For Triathlon

Question. Nick,
I’m a former USCF racer from the 1980s that never used big chainrings. Even before compact cranks I used a 50T big ring and my smallest cog was a 13. I live in a hilly area of SW Ohio where the hills are not very long but sometimes get steep. I currently use a Shimano 105 crank with 46/34T FSA chainrings and a 12-27 10-speed cassette. This gives me a 33-inch low gear and a 100-inch high gear. More importantly, it allows me to use the big ring without having to shift back and forth between the two chainrings. Yeah, I lose a little on the downhills, but I just make up for it on cadence or I tuck on really long ones. My thinking is I’d rather have gearing I can use 90% of the time instead of gearing I can use 10% of the time. So here’s the question:

Can I put a Campagnolo CX11 46T chainring on a new Chorus 11 Compact crank? I’d like to run a Campy crankset with the same gearing I have now. I know the CX crank is 36/46 but a 36 just isn’t low enough sometimes.
— Allan

Answer. Allan,
I spoke with Dan Large from Campagnolo North America to check on your question. Unfortunately it won’t work. The width of the two chainrings where they meet the spider is different. You would pull the ring out of true when you tightened the chainring bolt hidden behind the crankarm.

The cyclocross crank is offered in both a 50-34 and a 46-36 combination. So you should be able to order the rings you like if you’re ok using that crank, instead of the Chorus.

I’d also like to add, that I applaud your gear selection. Most road riders are over-geared in my opinion. I have a bike for dirt roads that has a 48-32 chainring set up on it. Even on group rides I’m not usually dropped due to gearing.

RELATED: The Dream 70.3 Bike?

Question. Nick,
I’m planning on participating in a few events this year that involve some significant climbing. I currently have SRAM Red on my bike with a 53-39 crankset and an 11-28 cassette. Any recommendations on combinations or limitations with the current group I have for switching cassettes on climbing days?
— Jim

Answer. Jim,
Get yourself a SRAM medium cage rear derailleur. You can use a Rival or Apex or even a mountain bike derailleur from SRAM if you want something lighter (but you may want to install an inline adjuster in your cable housing as MTB rear derailleurs don’t have a barrel adjuster).

That will let you use an 11-32. If you get the MTB derailleur, you could go crazy and use an 11-34 or 11-36.

Otherwise, you can consider a compact crank. You have lots of options, but you’ll need to spend a little money if you want lower gearing than you currently have. You’re at the limits of SRAM Red’s compatibility with your 11-28 cassette.

Follow Triathlete Europe on Twitter @triathleteurope and be the first to know about training plans, gear reviews, race reports and the very latest triathlon news.

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Uplace-BMC Pro Triathlon team: Roaring Start to 2014 http://triathlete-europe.competitor.com/2014/07/25/uplace-bmc-pro-triathlon-team-roaring-start-to-2014 http://triathlete-europe.competitor.com/2014/07/25/uplace-bmc-pro-triathlon-team-roaring-start-to-2014#comments Fri, 25 Jul 2014 11:30:24 +0000 Bob De Wolf http://triathlete-europe.competitor.com/?p=45568

  On the 20th of January 2014, Bart Verhaeghe, President, and Bob De Wolf, Team Manager, announced the launch of the Uplace-BMC Pro ]]>

 

Dirk Bockel winning Ironman Melbourne. Photo: Jay Prasuhn

Dirk Bockel winning Ironman Melbourne.
Photo: Jay Prasuhn

On the 20th of January 2014, Bart Verhaeghe, President, and Bob De Wolf, Team Manager, announced the launch of the Uplace-BMC Pro Triathlon Team, the largest professional triathlon team in the world.  Six months later, it is time to make a first recap from one of the most ambitious professional team projects in the history of triathlon. The results are impressive with the team scoring a podium finish in almost 70% of the races they participated in.

At the launch the aim was simple and clear: “Take 10 world class triathletes, give them the best equipment, professional support and a structure where they can work together to become even better and achieve top results in long distance triathlon.”  Six months later, the team participated in 49 races: in 15 Ironman distance, 25 half distance, 6 Olympic distance and 3 other races.  Overall the team won 14 times and finished 32 times on the podium.

In the list of victories, some of the most prestigious triathlons can be found, like Asian Pacific Championship Ironman Melbourne, Ironman Nice, Ironman Lanzarote and European Championship Ironman in Frankfurt.

Bart Verhaeghe, president of the Uplace-BMC Pro Triathlon team, says: “The intention was to develop a professional trendsetting triathlon team that contributes to the further development of the sport. Our athletes took a roaring start, scoring podium finishes in almost 70% of the races they participated in.  These results indicate that our professional and holistic approach pays off and the team is on the right track. We are more hungry than ever to continue to grow”.

Team Manager, Bob De Wolf, adds: “I am very pleased with the first 6 months of the season, especially in the way the athletes have integrated in the team and how they have bonded with each other, creating an environment where they learn from each other and use each other to get better. Secondly the professionalism of everybody involved in the team from athletes to staff has been second to none. It has always been our intention to provide the best possible structure and professional set up, but it is great to see all athletes getting the best out of of the support on offer. Obviously such could only be achieved through an excellent network, the commitment and contributions of sponsors and partners.”

Facts and figures

14 wins / 32 podium finishes:

This means that in 28,57% of the races where an Uplace-BMC Pro Triathlete started, he/she also won the race and in 65,31% he/she ended up on the podium. The average position where an Uplace-BMC Pro Triathlete ended in the race (the dnf’s not taken into account) was 2,652, meaning between 2nd and 3rd place. The overall number of dnf’s for the team was 4 or 8,16%.

If you take a closer look at these numbers, the following conclusions can be made:

  • In Ironman distance, the Uplace-BMC Pro Triathlon Team, realised a victory in 40% of the participated races and a podium in 60% of the cases.  The lronman distance also shows 20% dnf’s (#= 3).
  • In the half distance, the Uplace-BMC Pro Triathlon Team realised a victory in 8% of the participated races and a podium in 60% of the cases.
  • Concerning the Olympic distance, the athletes participated in 6 races and won 4 of them and were always on the podium.
  • The other races (for example the Jenson Button Trust Triathlon) were mainly done for extensive training reasons and with a focus on getting a competition feeling for the upcoming races.

Conclusions

The results of the first 6 months confirmed the large ambitions stated at the launch of the project.  The above mentioned results are motivating and prove that the team has chosen the right path to success, but in sport the next race is the next one to be won to stay successful.  The way of further professionalization will be continued. Hopefully this project may inspire and be part of the international growth of triathlon.

List of 2014 victories 2014.

Ironman Frankfurt: Corinne Abraham

Ironman Nice: Bart Aernouts

Huskisson Long Course Triathlon, IM Cairns: Liz Blatchford

Ironman Melbourne: Dirk Bockel

Mallorca Triathlon (OD), IM UK 70.3, Jenson Button Trust Triathlon (sprint): Will Clarke

Ironman San Juan 70.3, Boulder Peak Triathlon (OD): Helle Frederiksen

Ironman Texas 70.3: Sofie Goos

Lanzarote Volcano Triathlon (OD), Ironman Lanzarote: Romain Guillaume

La Roche 111: Axel Zeebroek

Online:

Team web site: www.uplacebmctriathlon.com

Facebook: www.facebook.com/uplacebmctri

Youtube: www.youtube.com/uplacebmctri

Twitter: www.twitter.com/uplacebmctri

Instagram: www.instagram.com/uplacebmctri

Pinterest: www.pinterest.com/uplacebmctri

About the Uplace-BMC Pro Triathlon Team: The Uplace-BMC Pro Triathlon Team is the largest, most ambitious project in today’s professional triathlon. Ten world-class athletes race for Uplace-BMC: Corinne Abraham, Bart Aernouts, Liz Blatchford, Dirk Bockel, Will Clarke, Helle Fredriksen, Sofie Goos, Romain Guillaume, Ronnie Schildknecht and Axel Zeebroek. Real estate group Uplace and bike manufacturer BMC Switzerland serve as the team’s sponsors. Additional support is provided by: Shimano/Pro bike components, Pearl Izumi race and training clothing, Lululemon casual clothing, Continental tubulars, Giro helmets, Tacx bike trainers and drink bottles, fi’zi:k saddles, Sailfish wetsuits, Compressport compression products, Sands Beach Active for warm weather training, BMW Le Couter, Adidas Eyewear, Bakala Academy sports-scientific support, Etixx sports nutrition, Best Swim Centre, Sportoase pool and gym facilities, Assumax insurance and Scicon bike bags.

Follow Triathlete Europe on Twitter @triathleteurope and be the first to know about training plans, gear reviews, race reports and the very latest triathlon news.

 

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