One of the things I love about being an athletic woman is that we can be strong and feminine at the same time. There is nothing better than seeing a woman kick ass in an event, and then eight hours later see her pull on her wedges and a sexy dress and chat it up at the awards dinner. There are too many women who don’t know how to transition from the race course to the podium or dinner table.

I spend my days designing custom race kits for you ladies, and I know you care about what you’re wearing when you toe the start line. Listen up girls: It’s time to put effort into what happens when the race is over. I know you’re tired, but please leave the plastic flip-flops and race finisher T-shirts at home.

The men have it easy. They pull on a T-shirt, plaid shorts, retro tennies and are good to go. On the other hand, us ladies need to put a little more thought and effort into the transition or we start looking like a bunch of dudes. The good news is that we have loads of options. Hair styles and colors, skirts, pants, halters, tanks, shift dresses, maxis, harem pants, jeggings, tunics … the list goes on and on. Have fun with it!

To help with the transition, I’ve put together some simple tips for pulling it together, even if you think don’t have a sense of style: Put on a little make-up. Yes, for real. Don’t know what you’re doing? A little eyeliner and mascara will help add some sparkle to your eyes.

A sheer, tinted lip gloss keeps it natural but makes your lips look more full. Try 1) Rimmel Extra Super Lash Mascara, Black-Black, $3.59 paired with 2) Urban Decay 24/7 Glide-On Eye Pencil, $19.00 (urbandecay.com) and 3) Philosophy Lip Shine (my fave is Vanilla Birthday Cake), $10.00 at sephora.com.

When it comes to clothing, black always works. A simple black dress instantly makes you look polished. Make it something that flatters that bod you’ve worked so hard to achieve. Simple, yet chic: 4) Patagonia Iliana Halter Dress, ($65.00, Patagonia.com). Into color and/or at a warm weather destination race? Then go for something bold like the 5) Tbags Los Angeles Printed Halter Maxi Dress, ($203.00, shopbop.com.) When it’s a little cooler out, opt for some 6) Rag & Bone skinny wonderland jeans (yes, you can pull them off), ($198.00, rag-bone.com) paired with a basic T, then layered with 7) Xanna Scarf Cardigan by Diane von Furstenberg ($405 boutique1.com). I love to pair skinny jeans with a short boot like 8) Frye’s Corby Side Zip ($298, thefryecompany.com.)

Shoes. If you can’t wear a heel and are a flip-flop kind of girl, then try a fun color or something with a little bling on the straps. If you want to go for something more daring, try a wedge. They’re all the rage these days and are easier to walk in than a traditional heel. Try 9) Havianas Slim Season ($26.00, havianas.com), or 10) Toms Sofie Women’s Strappy Wedges ($69.00, toms.com).

Add some bling. Pull on a colorful wrap bracelet or chunky necklace in a contrasting color for some fun. 11) Zad 26” Color Wrap Bracelet ($22 from swell.com), 12) Three-strands Turquoise Bead Necklace, ($89.99, target.com). Don’t know what to do with your hair? If you can’t deal with blowing it out, add some glossing cream and pull it back into a low ponytail or bun. Try parting it a different way to change things up. Or, put on a colorful headband. 13) Oscar Blandi Pronto Instant Glossing Cream ($11.00, ulta.com), 14) Lululemon Luon Headband ($12.00, lululemon.com).

Whatever you decide, please, I beg of you—leave the running shorts and race T’s behind. Nobody said you can’t be both badass and beautiful.

_________________________

Kristin Mayer, a.k.a. Betty, designs sick custom race kits and gear. Check out her line at bettydesigns.com. To learn more about what makes her tick—and her style both on and off the race course—visit bettystyle.com.

If ever there was a time to look after your body after a beating of a season, this is it. And the wide world of medicine, not much beats the homeopathic benefits of Arnica Montana, derived from the flower of the Arnica Montana plant. Containing compounds that can modulate inflammatory response as well as dissipate trapped fluid from within injured muscles, issues including sprains, bruising and joint pain have been treatable with Arnica.

With Arnica being the key component within TriPainRelief (along with the topical analgesics Camphor, Menthol and Methyl Salicylate), Tri Pain Relief an inexpensive no-brainer that will not only help your loved one get over a taxing season, but will get ‘em ready for a new season in 2013 after an offseason of low training volume and intensity (and high volume of pastries and turkey!)

3T Computer Mount Bridge ($32, 3tcycling.com)

While a lot of brands are coming out with some sweet Garmin-compatible mounts for road bikes, no one has yet addressed that valuable space between the aerobars. Until then, 3T has the best option: the Computer Mount Bridge, a useful product that allows to any mount computer devices to be installed on this bracket that straddles the extensions.

We’ve used this one, and have found that even for those running between-the-aerobar bottle setups, there’s potential mounting room on the extensions behind the pads, close to the stem, allowing you to keep that clean aero profile.

Lifeproof iPhone cases  ($70-80, lifeproof.com)

I cannot say enough good things about this product—this from a guy who used to carry his iPhone in a Ziploc bag. Things quickly went from “safe the phone from water damage” to “safe it, but make it usable underwater in a bulky zip-locked baggie,” to “safe the phone, make it waterproof—and make it elegant.” The Lifeproof phone is that final solution, and the perfect one for triathletes. It’s minimalistic with an elegant form factor, but rugged enough to not only withstand daily banging in your swim bag, courier bag and briefcase, but also presentable enough to place on the boardroom table.

Not only will a Lifeproof case protect your phone from rain sitting in your jersey from the surprise downpour, it’s capable of safely going in the pool or ocean, making it possible to do underwater photos and videos to 6.6ft underwater. And to prove its worth in quality of images as an underwater camera, we submit the attached image from a recent pool swim, shot from our own iPhone 4s.

The iPhone 4/4s phone prices at $70, with the company now taking preorders for the $80 iPhone 5 ($80) and Samsung Galaxy S3 (price TBA).

AceCo K-Edge Chain Catcher ($30, www.acecosportgroup.com)

While some brands are knocking it off, this is the one original. Co-developed by Joe Savola, husband to Olympic time trial gold medalist (and former triathlete) Kristin Armstrong, it was the solution for chains falling between the crankset and frame when dropping from the big ring to the small ring. The small guide simply keeps the chain on the small ring.

This one little 10-gram piece of insurance is the difference between a perfect race and a perfect bike, and the delay of a dropped chain in a race, or worse: a damaged inner chainstay. Again, we’ve used these the last few years and swear by them.

AceCo makes these little guys in their original braze-on version, as well as in special editions for triple cranksets, clamp-on front derailleurs, mountain bikes and cyclo-cross bikes. And for the fashion-conscious, the Chain Catcher is available in a range of colors to match your bike.

Specialized EMT Pro Road Multitool ($25, specialized.com)

The EMT Pro Road multitool takes care of all the basics; 3,4,5 and 6mm hex wrenches and a Phillips head for those on-the-road derailleur limit screw adjustments. And the hex keys are hollowed out, helping get this down to a paltry 65 grams, not only taking up minimal space in your tool bag, but also contributing minimal weight.

But why are we big on this particular CNC-machined, chrome-plated multitool? It has one key we hope to see on more multitools: the T25 Torx. With several manufacturers (particularly Zipp) using stem faceplate and binder bolts, these impossible-to-strip heads so ubiquitous on mountain bikes are finding their way onto our tri bikes. And this multitool is one of few that will serve you well—across all sizes and types of bolt heads—out on the road.

The fourth running of this increasingly popular destination event on the resort island just off Cancun sees pro wave goes off Sunday at 6:40 a.m., with 2,700 age-group athletes (including a sizeable 525 from Mexico) slated to start in the Caribbean Sea at 7 a.m.

Returning to defend his title of a year ago, Austin’s Michael Lovato has endeared himself with the locals with his fluent Spanish. And that endearment doesn’t go unnoticed by the Texan.

“It’s a special race for me and has actually has become one of my favorite races,” Lovato said. “Kona was an afterthought after bombing out at (Ironman) New York, and I almost didn’t do Kona because I really wanted to be ready here, but Amanda and I love it here; the community is so supportive. It helps that I’ve been here a couple times, but they do this for everyone; they’re such a welcoming people, and I love that.”

Lovato faces a deep field that includes several threats for the win, including Luxembourg’s Dirk Bockel and South Africa’s James Cunnama of TeamTBB who won Challenge Roth this summer, and Australian threat Luke McKenzie. Also returning to the race was last year’s runner-up Patrick Evoe, Zach Ruble (4^th), France’s Trevor Delsaut of TeamTBB (6^th) and Brandon Marsh (7^th).

And with so many big-name males in ITU making the segue from short-course to long-course (see Simon Whitfield, Bevan Docherty), add another big name to the list: Spain’s Ivan Raña. Raña won the ITU world title across the water in Cancun in 2002. He’ll also be joined by Brazilian ITU pro Mauro Cavanha in making a debut at the Ironman distance.

The women’s field has a home “favorite” in Yvonne Van Vlerken. The diminutive Dutch woman won the race in 2009 and says. “I feel very at home here. I did a training camp for four and a half weeks last year and feel like I know every little corner of this island.

And she says her small frame is perfect for punching a hole through the wind in Cozumel on the bike—but the swim here is to her biggest benefit. “This course is 100 percent perfect for me. The longest part of this course has the current swim at my back—that’s why I’ve done 53 minutes without a wetsuit here!” she said with a laugh. “The bike course really suits me. It’s flat, but it’s very, very windy and the road surface is not so smooth. So it’s perfect for me.”

Another small profile that hope to do some damage is American Mary Beth Ellis. Fresh off an impressive fifth-place finish at the Hawaii Ironman, Kona’s top American finisher and TeamTBB member comes to Cozumel as her team today announced a partnership with the Mexican state of Quintana Roo that will see the squad using the heat, humidity and wind of the Cozumel area as a North American training base—particularly in the lead-up to the Hawaii Ironman next fall.

“I took some down time after Kona and feel good, but I’m sure there’s a bit of soreness and tiredness that will only come out once I’m on the race course,” Ellis said. “but really, for us, Cozumel is the starting point for Kona 2013.”

Van Vlerken and Ellis will contend with last year’s Ironman Cozumel runner-up Sonja Tajsish, as well as Great Britain’s Jodie Swallow, Texan Amy Marsh, Belgian Sophie DeGroot, and rising rookie pro Beth Walsh from Encinitas, Calif.

The weather is a big question mark; historically, the event delivers as is regionally expected: hot, humid and windy. And while the winds (a battering headwind and alternately a welcome tailwind on each of the three laps of the bike) have been delivering, clouds have kept air quite temperate, with a high of 75 degrees, with the breezes adding a rare chill to the air. That may play well to some fast times, particularly on the run.

Check in with lavamagazine.com for a detailed post-race report and image gallery.

Vitoria is the European Green Capital, with more green spaces per capita than any other European city and the spectacular course makes the most of this stunning location. Designed in conjunction with local triathlete Eneko Llanos, the course features a 3.8km swim in the Ullibarri-Gamboa Lake in the beautiful Landa Provincial Park. The two-lap 180km bike course passes through the scenic Alava plains as well as visiting several historic Basque villages and running along side the Elguea mountain range. The final marathon starts and finishes in the cultural heart of the medieval city of Vitoria, surrounded by the spectacular architecture of the Plaza de España.

“Following the successful organization, participation and economic repercussion for the town from the ITU World Championship, Vitoria will once again reverberate with triathlon,” said Felix Walchshöfer, CEO of Challenge Family. “Challenge Vitoria will showcase this spectacular part of the Basque country to the world, attracting athletes from throughout Europe and further afield and it promises to be the biggest sporting event yet held in the city. We’re very excited to welcome Vitoria to the Challenge Family.”

Chris McCormack, who won the ITU Long Distance World Championship title in Vitoria earlier this year, said the region was ideally suited to host a full distance triathlon. “The Basque people are so welcoming, and the crowds are fantastic – it’s a perfect spot for a race with its amazing history and spectacular scenery. Having won my fourth world title there, Vitoria has a special place in my heart so it’s awesome to see it join the Challenge Family. Vitoria will definitely be a stunning addition to this rapidly growing series. Another Challenge race to add to the bucket list!”

Challenge Vitoria will join the award-winning Challenge Barcelona half and full distance races in Spain and will be organized by the same respected team. For further information visit www.challenge-vitoria.com.

But halfway up the 40-yard stretch of blue carpet leading to finish banner, a woman rounded the corner in the background. Ellis crossed to take the win at Ironman Cozumel in 9:15:38—and just seven seconds later, Belgian Sophie DeGroote crossed. Ellis, collapsed on the finish carpet and wheeled her head around, relieved. Her Ironman victory record outside Kona (Ironman Austria, Regensberg, Canada and  Texas) remains unblemished for yet another race at five.

“I knew she was coming,” Ellis said. “I was just trying to get to that finish line first.”

In the men’s race, it was former ITU World Champion  Ivan Raña of Spain who showed up a collection of veterans in winning his first Ironman on debut, taking the win in Mexico—10 years on from his ITU World title in Cancun— in 8:15:07.

After a few days of cool temps, athletes contended with exhaustive long-shore currents that taxed athletes in the Caribbean swim, and stiff winds during the bike.

But with variable clouds dotting the skies, air temps early on during the three-lap bike were considerably cooler than normal. With less sun beating down, several athletes opened the throttle a bit wider than normal in the men’s race, namely Dirk Bockel, who soloed away from the main contenders, amassing over four minutes of buffer. Germany’s Horst Reichel and American defending champ Michael Lovato each made efforts late in the bike as well, and Australian Luke McKenzie was the perennial leader of a group that included American Brandon Marsh, Bert Jammaer (BEL), Anton Blohkin (UKR), James Cuunama (RSA) and Jimmy Johnsen (DEN).

Interestingly, it was the Ironman rookie— Raña —who handled the day like a veteran, and abided by the old adage: bike for show, run for dough. Happy to mix among the lead group of riders, he resisted the urge to flex his short-course power.

“I have a lot of friends that do Ironman and they told me, ‘be patient; you’ll have good feelings on the bike, but just be patient.’ So when Dirk and some of those guys went, I was just waiting.”

Sure enough, as the run began, names like defending race champ Lovato, McKenzie. Cuunama, too, was slowing considerably on the run. And Raña was looking like he was out for an easy 10k run. But he wasn’t showing the pain he was in. After all, this is his first run at distance in a race outside his victory a few weeks ago—again on debut—at 70.3 Lanzarote.

“I didn’t push hard in the last 20k of the bike, just saving my legs for the run. And the first two laps of the run felt really easy,” Raña said. “I thought I can fight for the win, but the last lap, I felt really bad.”

By the finish, he was happy to shut it down, celebrate with the fans as he went down the finish chute, and plot his next target: Kona.

“I want to go to Kona for sure next year,” Raña said. “I’ll probably do more 70.3s to start with, and maybe Ironman Frankfurt. And I’ll keep racing ITU, but I do want to go to Kona.”

And for Raña, the win in Cozumel is doubly special; exactly a decade ago, Rana won the ITU World Championships, just a ferry boat ride away in Cancun. “It’s a nice, nice feeling for me.”

While the big names faded, Bas Diederen of Holland and Belgian Bert Jammaer assembled steady runs to claim the final two podium spots.

The women’s race saw Ellis exit the water first, but a slow transition put Dane Michelle Vesteby out front setting tempo. Vesteby would extend to a lead of nearly four minutes to Ellis, while Ellis was able to gap Canadian newcomer Tenille Hoogland by a minute by the time the bike was done. Former race champ Yvonne Van Vlerken of the Netherlands was contending with stomach issues and summarily pulled out on the run.

On the run, Vesteby’s lead would be short lived; by mile seven of the run, the lead was ceded to Ellis, whose lead of over four minutes would slowly be whittled by DeGroote….  right down to just seven seconds at the finish line.

“At 35k I was behind at two minutes, but then my coach said I was getting closer… 1:40, 1:20, one minute, and I thought ‘hmm—maybe it’s possible,’” DeGroote said. “I gave everything and my coach said “sprint!” But I was sprinting for like five kilometers! I was giving all I had. I’m disappointed, but I come away knowing I can win one day.”

Germany’s Sonja Tajsich overhauled a suffering Vesterby to take third, as Vesterby gamely held on to take fourth.

2012 Ironman Cozumel

Cozumel, Quintana Roo, Mexico

2.4-mile swim, 112-mile bike, 26.2-mile run

Pro Men
1. Ivan Raña (ESP) 8:15:07
2. Bas Diederen (NED) 8:22:55
3. Bert Jammaer (BEL) 8:24:51
4. Anton Blokhin (UKR) 8:26:38
5. Jimmy Johnsen (DEN) 8:29:09
6. Brandon Marsh (USA) 8:30:17
7. Michael Lovato (USA) 8:37:14
8. James Cunnama (SAF) 8:37:46
9. Stefan Schmid (GER) 8:41:09
10. Andres Castillo (COL) 8:42:06

Pro Women
1. Mary Beth Ellis (USA) 9:15:38
2.- Sophie De Groote (BEL) 9:15:45
3. Sonja Tajsich (GER) 9:21:30
4. Michelle Vesterby (DEN) 9:23:49
5. Kathleen Calkins (USA) 9:25:58
6. Heidi Sessner (GER) 9:31:00
7. Mareen Hufe (GER) 9:32:19
8. Beth Walsh (USA) 9:39:25
9. Elizabeth Lyles (USA) 9:40:36
10. Jackie Arendt (USA) 9:44:05

Focusing on your swim stroke can be tedious, but the payoffs are always worth it. Before you start jumping in a Masters workout and trying to windmill yourself through a few thousand yards, invest in a few key pieces of swim equipment to help you hone in on your weak areas.

I’ve been swimming for quite a long time, but even still I find myself ever so often dealing with a bad swim form habit that has seemingly popped up out of nowhere. My latest issue involves breathing too late on one side and therefore overreaching my glide and entering the water at a too-steep angle on the other. It’s a small tweak, but when it comes to body mechanics, the smallest tweaks are often the hardest to fix.

I had seen the FINIS agility paddles around, but they seemed like something that would just frustrate the hell out of me by coming off every two seconds. When I finally got to try a pair, I discovered I couldn’t have been more wrong.

The agility paddles feature a strapless, contoured paddle with a thumb hole, and really nothing else. But the contour of the paddle places your hand in a correct, natural position and angle, helping you catch at the optimum moment and position. And with just a little concentration, you can easily keep them still while you feel your hand hitting the water at just the right moment to produce the most power.

If you can hit the water at the right angle and with the correct hand position, the rest of your stroke falls into place like dominoes. After a few hundred yards wearing these paddles, I could feel my triceps burning in just the right place, letting me know I was getting that golden high elbow every time.

One of my favorite things about these paddles is that they can be used for every stroke. I knocked out several IM’s in them and was pleasantly surprised at the amount of power I could produce by just cupping my hands gently around the paddle. With strap-on paddles, I often had trouble with breast stroke and would get sore fingers during an especially long pull set, but with no straps digging into my digits, I could pull comfortably for a lot longer distance.

After using them steadily for the past 10 days, I would have to advise anyone who uses them to remember not to try and grab onto the paddle with your thumb, as this will defeat the purpose of wearing them. Keep your hand relaxed and in a natural position, and after a few uses you will really start to feel your stroke change even when you don’t have them on.

The other piece of advice I have is to make sure you get the right size paddle. The agility paddles recently came out with three sizes (S, M, L), and getting too-big a size could put additional strain on your shoulder. Look at the FINIS website for guidelines on how to properly measure the circumference of your hand before selecting a size.

I’ve still got all winter to improve my swim stroke, but I can guarantee you these paddles are going to play a very large role in that process.

Dating back to 268BC, Rimini is one of Italy’s most popular beach resorts with its kilometers of sandy beaches, ancient Roman history and vibrant cultural scene — making it an ideal place for a holiday as well as a race. It is this all-inclusive character, combined with the potential for an outstanding half-distance course, which led Challenge Family to form a partnership with Triathlon Duathlon SGR Rimini and Adria Congrex to make Challenge Rimini a reality.

In keeping with Challenge’s focus on athlete experience, the Challenge Rimini course is designed to include the best of this spectacular region and promises to be one of the most cultural half-distance courses in the world.

Starting in the seaside resort of Rimini, made famous by renowned filmmaker Federico Fillini, the warm waters of the Adriatic Sea will host the 1.9km swim following which the 90km bike course will head high into the hills surrounding Rimini along roads built by the great Roman emperors. Travelling through the Emilia Romagna Apennines, an area renowned for its stunning landscapes and many fortresses and castles, the course visits the historic towns of Coriano, Montegrimano, Monte Cerignone and Montescudo before heading back down to the Riviera. The 21km run is a three-lap course along Rimini’s famous promenade, lined with bars, shops and restaurants and a crowd of thousands before finishing in the shaded beauty of Parco Fellini.

Such is the appeal of the course that multiple world champion, Chris ‘Macca’ McCormack has already announced his intentions to race at the inaugural Challenge Rimini.

“Challenge Rimini fits perfectly into my race schedule and who can go past the opportunity to race in such a beautiful part of the world?” he said. “It’s great the organizers have embraced their heritage and translated it into what I’m sure will become one of the iconic half distances in Europe.”

Alessandro Alessandri, spokesperson for Challenge Rimini, shared McCormack’s enthusiasm for the course and said with the current growth in triathlon in Italy, Challenge Rimini provided the perfect entry into long-distance racing.

“Rimini and Challenge Family are ready to make your dreams come true,” he said. “Perfect management and very high quality standards will make Challenge Rimini one of the best triathlon experiences of your life. The interest in triathlon is increasing in Italy and many athletes aim at long-distance races. The half distance allows you to test the waters before committing to the full distance! Rimini and its surrounding countryside will be the ideal setting for this competition, combining the beauty of the coast and
beaches with the magnificent hills of the Italian Apennines. Challenge Rimini has been conceived as an event not only for the athletes, but also for their families and supporters.
The best of Romagna’s traditional hospitality, excellent food, entertainment and sights will make this experience most unforgettable for both the athletes and their families.”

Challenge Family CEO, Felix Walchshöfer, said he was delighted that Challenge had found such an impressive home in Italy.

“Rimini and its surrounding countryside truly has to be one of the most impressive places I’ve visited,” he said. “The culture, the architecture, the history and the passion of the local community all combine to create an extremely special triathlon. Our local organizing team and the city of Rimini have worked tirelessly to deliver a course that Italy can be extremely proud of and one that we are certainly very proud to include in the Challenge Family.”

Entries for Challenge Rimini open on December 1, 2012. Details are available from www.challenge-rimini.it.

Challenge Rimini brings the number of Challenge Family races to 14 across Europe, UK, North America and New Zealand.

Kale, Tempeh, and Lentil Salad with Lemon-Tahini Dressing

Serves 2 

Ingredients

Salad:
2 cups kale (chopped)
3 cups spinach (chopped)
5 ounces tempeh (grilled)
1 cup lentils (cooked)
¼ cup unsalted pumpkin seeds

Dressing:
3 cloves garlic
1/4 cup tahini (sesame paste)
1/2 cup lemon juice (1 large lemon)
1 tsp lemon zest
2 Tbsp water (add more for desired consistency needs)

Preparation

1. Combine the prepared salad ingredients in a bowl
2. Blend the ingredients for the dressing using a hand-mixer. Toss with the salad, and enjoy!

Nutrition facts for dressing (1 Tbsp): 52 calories, 4 g carbohydrates, 4g fat, 1.5 g protein. 

Nutrition facts for undressed salad (1 serving, half the recipe):  405 calories, 19 g fat, 40 g carbohydrate, 19g fat, 8g fiber, 32g protein, 3 mg manganese

_______________________

Marni Sumbal, MS, RD, CISSN is a Registered Dietitian with a Masters in Exercise Physiology. She is the owner of Trimarni Coaching and Nutrition  and is a USAT Level-1 coach. Marni is a two-time Ironman World Championship finisher, and enjoys spending time in her kitchen coming up with vegetarian creations. If you can’t find her writing this monthly column, cooking or training, she is likely outside running with her furry best friend, Campy.

What it does

As an enzyme activator, manganese (not to be confused with magnesium) helps the body use other nutrients efficiently. Additionally, this mineral helps synthesize fatty acids and cholesterol, and encourages optimal metabolism of protein and carbohydrates. Important for bone strength, regulating blood sugar and free radical protection, manganese helps in the making of sex hormones and thyroxine (thyroid hormone). Manganese also receives attention for its possible effectiveness to help with osteoporosis, anemia, and PMS. The good news is, manganese deficiencies are rare, so it’s likely you’re meeting Tolerable Upper Intake Levels of 11 milligrams a day.

Where to get it

Top sources of manganese include:

Spelt: 4 oz = 2.12 mg
Brown rice: 1 cup = 1.76 mg
Garbanzo beans: 1 cup cooked = 1.69 mg
Spinach: 1 cup cooked = 1.68 mg
Pineapple: 1 cup = 1.53 mg
Pumpkin seeds: ¼ cup = 1.47 mg
Tempeh: 4 oz cooked = 1.46 mg
Oats: 1 cup cooked = 1.36 mg
Cloves: 2 tsp = 1.26 mg
Lentils: 1 cup cooked = .98 mg
Cinnamon: 2 tsp = .91mg
Walnuts: ¼ cup = .85 mg
Grapes: 1 cup = .66 mg
Kale: 1 cup cooked = .54 mg

A plant-strong diet is still the best insurance

It can be difficult sometimes to eat a plant-strong diet in the winter months, especially after a chilly morning workout. But there’s a significant of manganese-rich comfort food out there, including kale, chard, spinach, garlic, eggplant, brown rice, molasses, maple syrup, cloves, cinnamon, black pepper, turmeric, spelt, garbanzo beans, pumpkin seeds, tempeh, and oats. (Summer sources like pineapple, strawberries and raspberries can be found year round in the frozen section and are just as nutritious as your fresh options.)

Regardless of whether you’re a power athlete, building functional strength, or working on your endurance, in order to sustain a given effort for a specific period of time, we athletes place a tremendous amount of repeated stress our bodies in order to reap fitness gains. Voluntarily overloading your energy systems for three separate sports can present several opportunities for inflammation and tissue damage, making you more susceptible to illness and injury.

Too much training stress creates oxidative stress, which then creates chaos among extremely destructive free radicals. Although we all need a healthy amount of stress to physically adapt, a nutritionally inadequate diet paired with intense exercise may threaten the athlete who seeks training consistency and a healthy immune system. Although most bodies are naturally equipped to defend from oxidative stress, an unbalanced diet and intense structured training can leave your system weak. It’s easy to turn to pills to replace what we’re unable to receive from food, but scientifically, there’s little support for antioxidant supplementation among athletes keeping the immune system in working order. (Recent research has suggested, however, that beet or cherry juice may carry antioxidant and anti-inflammatory properties and act as a safe ergogenic aid.)

You may feel as if your body is strong enough to adapt to both metabolic and environmental stressors because you exercise daily. Unfortunately, exercise alone cannot protect the immune system. To keep your body in optimal health all year long, consider spending a similar amount of energy on the planning of your diet as you do with your training plan.

Recipe: Kale Tempeh and Lentil Salad with Lemon Tahini Dressing

References:

The World’s Healthiest Foods: Manganese. Retrieved 11/12/2012 from http://www.whfoods.com
Cermak, N.M., Gibala, M.J. and van Loon, L.J. (2012) Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists. Int J. Sport Nutr Exerc Metab. 22(1): 64-71.
Kuehl, K.S. (2013) Cherry juice targets antioxidant potential and pain relief. Med Sport Sci. 59: 86-93.
Cermak, N.M. et al. (2012). No improvement in endurance performance following a single dose of beetroot juice. Int J. Sport Nutr Exerc Metab. 22 (6): 470-478.

____________________

Marni Sumbal, MS, RD, CISSN is a Registered Dietitian with a Masters in Exercise Physiology. She is the owner of Trimarni Coaching and Nutrition  and is a USAT Level-1 coach. Marni is a two-time Ironman World Championship finisher, and enjoys spending time in her kitchen coming up with vegetarian creations. If you can’t find her writing this monthly column, cooking or training, she is likely outside running with her furry best friend, Campy.

Details

Monday, December 3rd

5:30 p.m. – 7:30 p.m.

Oakley Headquarters

1 Icon, Foothill Ranch, Calif.

Craig Alexander’s As the Crow Flies U.S. Book Tour

December 3: Oakley Headquarters, Foothill Ranch, California
December 4: Spokesman Bicycles, Santa Cruz, California
December 5: The Running Event, Austin, Texas
December 5: Tri-Sition Area, San Antonio, Texas
December 6: Newton Running Lab, Boulder, Colorado
December 7: All3Sports, Atlanta, Georgia
December 8: Princeton Sports, Columbia, Maryland
December 9: The W Hotel, Boston, Massachusetts
December 10: TYR, New York City, New York
December 11: CorePower, Chicago, Illinois

XLAB’s aero bag product line includes numerous design features. All bags are made out of a low skin friction woven material and a non-slip bottom, gripping the top tube. Zippers found on all of the bags are easy to use with a super-slide zipper. The pull tag is wrapped in rubber so that it doesn’t rattle and is easy to grab, allowing constant focus on the competition and race. All bags are insulated keeping contents cool and feature a silver interior, making it easy to see contents while on the go.

The STEALTH POCKET series of aero bags have a tapered low profile. Heights range from 1.9 inches to 2.5 inches (4.8 cm – 6.4 cm) and have a capacity of 20 cubic inches (327 cu.cm). These bags are ideal for your gels and energy bar nutritional needs. Two of the bags in the series, the STEALTH POCKET 200 and STEALTH POCKET 300 are completely strapless, mounting on the top tube bolt bosses. The STEALTH POCKET 100 is the strap version with extra long straps for various head tube and top tube sizes.

The ROCKET POCKET series includes XLAB’s higher storage capacity aero bags. There are two models in this series, the ROCKET POCKET and ROCKET POCKET XL. The ROCKET POCKET has a capacity of 22 cubic inches (360.5 cu.cm), perfect for an energy bar and a few gels and has a height of 3.1 inches (7.9 cm). The ROCKET POCKET XL is larger with a capacity of 36 cubic inches (590 cu.cm) and a height of 3.6 inches (9 cm). You can fit two energy bars and four energy gels. Pete Jacobs, 2012 Ironman World Champion uses this bag for all of his races.

More information on the STEALTH POCKET and ROCKET POCKET series of aero bags please visit XLAB’s website. http://www.xlab-usa.com.

The Governor of the state of Quintana Roo, Roberto Borge Angulo says, “We are very pleased to partner with the strongest and most professionally structured triathlon team in the world, right here in Cozumel. We want to augment these professional athletes with promising young Mexican athletes that will hopefully be able to represent our country at international competitions in the near future. Obviously, having a top caliber coach in Brett Sutton helps make this goal a real possibility.”

With the goal of supporting the sport of triathlon and also helping promising young Mexican athletes develop into world-class triathlon professionals, the Quintana Roo Government has become the title sponsor of this team.

TeamTBB’s Brett Sutton says “Cozumel’s quality sports and tourism infrastructure provides teamTBB a world class location to base it’s regional training hub for North and South America and to serve our pro athletes, age group athletes through our regular organized teamTBB training camps and our Mexican scholarship athletes part of the social program.”

The team will consist of a number of teamTBB selected pro athletes, complemented by a number of Mexican scholarship athletes, who together will form the latest teamTBB country team with oversight from teamTBB head coach Brett Sutton.

The team officially begins on January 1st 2013 under a four-year partnership, but will see its anchor athlete, James Cunnama winner of Challenge Roth 2012 and Ironman Florida Champion 2010, race in today’s Ironman Cozumel.

TeamTBB and the Quintana Roo government, with support of the local community on Cozumel, intend to make Cozumel the best triathlon training destination in the Caribbean and bring year round quality tourism to Cozumel.

The team’s newly designed uniform using the colors of Mexico’s national flag with the banner slogan of “Tri Cozumel” will inspire its professional athletes to race for the team and also act as role models by providing hope and opportunity through sports.

About Quintana Roo
Quintana Roo is one of the 31 states of Mexico and is divided in 10 municipalities with its capital city is Chetumal. It is located in Southeastern Mexico, on the eastern part of the Yucatán Peninsula.

Quintana Roo is home of the world famous city of Cancún, the islands of Cozumel and Isla Mujeres, the towns of Bacalar, Playa del Carmen and Akumal, as well as the ancient Mayaruins.

Quintana Roo is best known for its idyllic beaches, with clear turquoise warm water and soft white sands. Dazzling resorts such as Cancún and Cozumel combine with the laid-back atmosphere of Puerto Morelos.

Quintana Roo offers diverse options catered to different preferences, ranging from snorkelling, fishing and scuba diving in its heavenly beaches to visiting the impressive Maya Ruins at Tulum or Cobá.

About teamTBB
TeamTBB is a development squad that provides hope and opportunity through sports. The team helps many young athletes and professionals that would have had no opportunity or pathway to being able to become an earning professional athlete. TeamTBB provides physical, psychological and mechanical information and support to all of its athletes.

More importantly, its current leading athletes are the role models to the rookie and development athletes. Its program has been enormously successful and has earned podium spots at the majority of races they enter. These athletes are leading by example.

Debbie Dionysius, assistant vice president of destination marketing, Laguna Phuket, said she was delighted that Phuket will host the first Challenge Family triathlon in Asia.

“We feel it’s fitting that our popular and iconic race should be the debut Asian Challenge event, and we’re confident in the potential of our Challenge partnership to further expand its global popularity among professional athletes and age groupers alike,” she said. “The launch of the Challenge Laguna Phuket Tri-Fest represents an exciting new chapter for both our long-established destination distance race and our half iron distance triathlon, one that is sure to ignite the passion of our triathletes who come here to race from all over the world. We look forward with enthusiasm to Challenge Laguna Phuket 2013 and to being the launch pad for a new era of triathlon in Asia.”

In Phuket for the launch of the Challenge Laguna Phuket Tri-Fest, two-time world champion, Chris McCormack said the synergy between Challenge and Laguna Phuket Triathlon was clear. “Challenge Roth is the oldest race in Europe, Challenge Penticton the oldest in North America and now we have Challenge Laguna Phuket, the oldest race in Asia – that speaks volumes to me about the importance Challenge Family places on the legacy of our sport,” he said. “This approach echoes exactly how I feel. Our legacy is the foundation of this sport and Challenge is the organization that has proven time and again that they respect the sport and its athletes. The partnerships we are building will ensure the sport retains its soul and provide an exciting future.”

A key element of the Challenge Family’s expansion into Asia is the appointment of Murphy Reinschreiber to the Challenge Family team. With over 20 years of experience of delivering triathlons in Asia, Reinschreiber is tasked with overseeing the development of Challenge Family races within the region.

“I’ve been fortunate enough to be involved with Laguna Phuket for every step of its triathlon journey, including its move to Challenge,” he said. “The values that have endeared the Laguna Phuket races and Challenge Roth to their participants over the years will be apparent at all Challenge races in Asia. The lesson I’ve learned working in Asia is that triathletes expect high quality event experiences that extend beyond the start and finish lines. Challenge races will meet these expectations – our DNA from Roth and Phuket assures it.”

Challenge Family CEO Felix Walchshöfer, said expansion into Asia was the next logical step for the organisation and he was delighted to partner with the team at Laguna Phuket Triathlon who share Challenge’s athletes’ experience first philosophy.

“Now Challenge has established itself as the top long-distance race series in Europe, Asia is a top priority. We expect to develop a full series of half and full distance events in Asia over the next few years. We think that our brand of triathlon is right for Asia as we have a long-term perspective that allows us to contribute to the development of the sport in our host countries and engage our local communities. We’re very much looking forward to starting this journey with Laguna Phuket Triathlon.”

The Challenge Laguna Phuket course features a 1.9km swim off a stunning white sands beach with both  sea water and freshwater sections in two different bodies of water with a 100m sprint in between. The 90km bike combines steep hilly sections with typical lush Thai scenery while the predominantly flat 21km run leads athletes through some of the island’s most luxurious resorts before finishing at Laguna Grove.
The Challenge Family global series of long distance triathlons currently features 15 races throughout Europe, North America, Asia and Australasia. Challenge Family races are known for their excellent athlete race experience and commitment to the communities in which they take place.

For further information on Challenge Laguna Phuket visit www.challenge-phuket.com <http://www.challenge-phuket.com> . For further information on Challenge Family visit www.challenge-family.com <http://www.challenge-family.com/> or www.facebook.com/ChallengeFamily <http://www.facebook.com/ChallengeFamily> or follow on Twitter @Challenge_Famil

Over the past 12 months I have had time to reflect and think, about my past and, of course, also of my future. Being a professional IRONMAN athlete has been one of the greatest experiences of my life. I have achieved more than I could have ever imagined, and been so fortunate to travel to some beautiful places, compete against the best in the world, and forge many lasting friendships. Those life-changing experiences and memories will stay with me forever.

As an athlete I sought ‘the perfect race’. That race within myself where I dug to the depths mentally and physically, and that hard-fought race with my competitors. The IRONMAN World Championship in 2011 was the icing on the cake for me as an athlete. It was my ‘perfect race’ and it ‘completed’ me.

My passion for the sport hasn’t waned, but my passion for new experiences and new challenges is what is now burning the most brightly. Hence, I have got to the point where I know that it is right for me to retire from professional IRONMAN distance racing. Needless to say this decision has not come easy, but deep in my heart I know it is the right thing for me to do. My future will, of course, involve sport and triathlon – but it will no longer be the axis around which my entire life revolves.

In the past year, since I won the IRONMAN World Championship, I’ve thoroughly enjoyed being able to dedicate myself to other aspects of my life, including charity work, public speaking, policy development, and of course publishing and promoting my autobiography, A Life Without Limits. I will keep everyone updated on my future plans via my website -www.chrissiewellington.org and twitter – @chrissiesmiles.

Of course I could not have achieved what I have without the unwavering support of so many people – my family and friends, my manager Ben and the Wasserman team, my wonderful sponsors who have enabled me to make my passion my career, my coaches who have brought out the best in me, the race organisers, my fellow pro athletes, the media who have given me such an amazing platform, the volunteers and all the thousands of age groupers around the world.

I will continue to act as an ambassador for a number of my sponsors. Their support for me has been incredible.

Finally, I would like to take this opportunity to thank every single person that has been part of my IRONMAN journey, and wish you all the very best for the 2013 season and beyond.

by Jordan Rapp

From rookie sensations like Luc van Lierde and Chrissie Wellington, who hit home runs their first years on the Big Island, to the long list of first-year DNFs that contains the names of future champions, the only thing that is certain about your first trip to the Ironman World Championship is that you are going learn a lot. As much as there is to learn about the race, it continues to evolve and confound rookie and veteran athletes alike, and to challenge competitors from the very front of the pack to the final finishers chasing the midnight cutoff.

There is an expression that I’m quite fond of: “It’s safe to make a mistake, but more to your credit if you make a diff erent one each time.” With the race fresh in my mind, I thought I’d take some time to evaluate the decisions I made for race day. Some of these were made on the day, during the race, but I made the vast majority before the race: what to wear (or not to wear), what to eat and drink, and more. I will avoid talking about the more subjective decisions like, “How am I going to pace the marathon?” or, “How am I going to prepare for the ocean swim?” (I could use some help, clearly, with that second one.) Most of my choices were virtually the same ones I’ve made for any of the other 10 Ironmans I had done. Some of those I’ll cover here, but others I’ll gloss over because I find them less interesting.

I see why it typically takes a while to master this race, if that’s even possible.

So with that disclaimer, I hope you all find some value in knowing what I plan to use again, and what deserves some reconsideration for next time. Some of these products are made by companies that I’m sponsored by. Many of them, however, are not. I haven’t made a distinction between the two because either way I use stuff because I believe it works.

I’ll start with nutrition because I think this has traditionally been a strong suit of mine in Ironman racing. The challenging part of nailing your nutrition for the Hawaii Ironman is twofold. The first reason for this, which isn’t necessarily relevant to everyone, is the added intensity of a championship race. The Ironman U.S. Championship in New York City had remarkably similar conditions to Kona, with even worse heat and humidity on the run. However, I found it a much more manageable race because the intensity was lower. At 16 miles into the run in New York, I had a 10 minute lead on the rest of the field. In Kona, at 16 miles into the run, I had 10 athletes still in front of me and was facing the prospect of being the first athlete to not be on the awards stage and to not collect a paycheck.

The hardest part of Kona is that it’s a course that punishes miscalculation. And when you’re trying to nail the perfect race, miscalculations happen very easily. I realize that for many athletes, Kona is simply a race they want to finish, so I won’t dwell too much on the topic of competition, but I will say I found the competition to be much more challenging than the course itself. That is not an invitation to Madam Pele to smack me in the face next year.

The second reason nutrition is a challenge is that in spite of the humidity, the wind on the bike course is incredibly dehydrating. Normally I get 800 calories on the bike ride in the form of gels, using First Endurance EFS Liquid Shot. But on race day, I felt that every time I was going to take in calories, I also needed to be taking in liquid. I peed once during the bike ride, but I had a sense that I was losing way more fluids than normal.

After 10 Ironmans, I think I’ve got a good idea of when calories will sit well and process and when they won’t, and I obeyed my own visceral sense of “I don’t want gel.” This makes me appreciate the benefit of training on the Big Island before race day. Did I take in too much liquid? Perhaps. That may have contributed to my two pit stops during the run, though I attribute that more to risk-taking early on the run, since my gut felt fine for the first 10 miles. Right now I’m considering skipping gels again next year. I think I’d avoid any of the more dense calories in favor of calories with a lower CHO:H2O ratio (more liquid per calorie). But right now, were I to not have the chance to go to Kona to train, I’d say that avoiding solid (or more dense) foods is a good thing when you are being dehydrated by the wind and also have more of your blood going to your skin for cooling (meaning less blood to assist in digestion). Dense calories just seem like a bad idea in a place like Kona.

The one area where I’m certain I made a bad decision is with regards to caffeine. Kona is one of the few places where they offer cola on the bike. In my case, where I use First Endurance PreRace (200 mg of caffeine per serving) before the race start, I think that Coke on the bike was a bad idea. I did have a 16-ounce can of Red Bull in my bike special needs bag, something that I did in my first five Ironman races. So I brought it back for Kona, but I think the mix of PreRace, Red Bull and coke put me over my caffeine threshold and may have played a role in my gastric distress later in the race. Given how much harder the race gets throughout the day, I think next time I’ll still have a Red Bull in my bike special needs, but I’ll only take half a serving of PreRace before the start, and I’ll avoid cola on the bike.

With electrolytes, I think I was in good shape in that I avoided major cramping, but I think that with all the fluids, I may have taken in too much in total—especially magnesium, where too much can lead to issues (it’s a smooth muscle relaxant; figure out for yourself what that means). I think I’ll use fewer SaltStick caps in the future since Ironman Perform already has a relatively high amount of electrolytes. Again, this is something where long training days on the Big Island would have an big payoff. Of all the issues I faced, this was probably the one I’m be least concerned with.

The takeaway for myself and for age-group athletes is that it’s much easier to get electrolyte consumption right when you drink less, because then you can just top up with electrolyte capsules if you need them. But when you drink more, you run the risk of going overboard. So, if you’re a salt-pillpopper like I tend to be, perhaps scale back in Kona because you’re likely drinking more; unless of course you drink water instead of sports drink.

I can easily see how the emotional power of the race and the island can push athletes over the redline, so it’s worth being aware of this danger beforehand.

With the nutrition part of the race covered, I’ll move on to the choices I made with regards to the swim, bike and run. The swim is about as simple as you can get, so I’ll cover the basics. First off, use a textile swimskin. I wrote in my previous article on how valuable they are, and even though I had a relatively poor swim, I was reminded how nice swim skins are for preserving body position and supporting the core. Even though I swam slowly, I felt like the swimskin offered great support for all the time I spent in the water.

I also used new goggles, the Nootca Eleven, which I raced with for the first time in Kona (though I swam both in the pool and in open water with them before race day). They offer excellent peripheral vision, which is nice for such a wide-open course like Kona with few landmarks for spotting. The Nootca 207 offer even better peripheral vision, and I might use those next year, because with the ocean’s swells, the orange buoys are all you have for sighting. While my swim didn’t put me at the front of the pack, I felt good about the equipment choices I made.

On the bike, I was also pleased with my gear choices. I used the ventless Specialized S-Works McLaren TT04 helmet, which was a non-issue. I bring this up because I think people are overly concerned with ventilation in helmets. You have a ton of airflow over your body. If you can get over the fact that an aero helmet feels hot, you’ll be much better off. I’ve never thought of helmet venting as being meaningful, and my experience in Kona pretty much confirmed it. I’ve always been a proponent of aero helmets, and now it’s my absolute belief you should wear the fastest helmet you can without concern for venting. I’d definitely use the same helmet again. One thing that I would avoid, though, is a helmet with a long tail. I found the short-tail helmet I used much nicer in the strong crosswinds than my normal long-tail helmet (which I must use at races requiring CPSC-certified helmets).

In a change from my typical setup, I ran a second bottle cage behind my saddle in Kona. Normally I have just one between my aerobars in the “torpedo” configuration. I’d absolutely recommend an extra cage in Kona because it’s really hot and because aid stations can get crowded. Everything else about my setup was pretty much the same as I use elsewhere, though the strong winds reminded me why it’s so important to train on your race wheels. I do 100 percent of my TT bike riding on Zipp 808s, and while I realize that may be more than some folks want to do (my replacement cost is lower than yours in the event of a run-in with a pothole), I do think that the more time you spend running your race wheels, the better. I never felt like the winds caught me off guard, and I think my experience handling deep wheels was a factor there.

I was also reminded how important good chamois cream can be. I like Brave Soldier Friction Zone for race day. It’s pretty greasy—maybe too greasy—but that means it survives the swim well. Make sure you have some wipes handy for after you grease up, because you don’t want this on your goggle lenses.

One thing I didn’t use on the bike was arm coolers. I tested them in training, but I was just happier and more comfortable without them. I use a moisture- wicking beanie under my helmet, but I don’t see the sense in adding coverage if you have good sunscreen. I use BullFrog on race day (but not in training because it’s got some pretty harsh chemicals in it) because it just works and lasts even with only one application. It’s great stuff when you need it. While arm sleeves can be great at preventing sunburn, if you have strong sunblock I don’t think they’re necessary. In Hawaii’s incredibly humid conditions, I just felt like arm coolers were uncomfortable.

On the run, I think clothing choice becomes a major factor. I was not unhappy with my black race suit. I used a thin material that breathes well, and I think that’s far more important than color choice. I had much more white in my suit than normal, but I don’t feel that played any meaningful role in my race, and I’d probably even consider doing my typical all-black kit (with a white back for the bike) in the future. Fabric trumps color. I would, however, probably try a two-piece kit, as it makes it easier to get ice down your shorts near your femoral artery, which helps a lot with cooling. I’ve always gone with a one-piece (I just like them better), but if ever there was a course for a two-piece, Kona is it.

For the first time this year (though not really something new in my career), I wore a visor, unlike at my previous 2012 races, but I don’t know if I’d do that again. I don’t think it matters much: hat, visor or nothing. I couldn’t find any good data on the effect of radiative energy from the sun on your skin (part of why people wear arm coolers), but I thought after trying both a hat and a visor that a visor was better than even my all-white hat. I think I might go sunglasses only (my favorite) in the future. Again, I think more time training in the specific conditions would be valuable, but for me, I don’t think headgear had a major impact.

One thing I didn’t use was a hydration belt and that’s because Kona has a plethora of well-run, well-stocked aid stations. I never found myself wishing for more aid than was available, and I can’t imagine anyone else wanting it either. But if hydration belts are your thing, then it can’t hurt. I think Ironman is the best-catered workout on the planet, and I don’t understand wanting to lug around extra weight for 26 miles.

One new item I used on the run that worked out well was Swiftwick’s Pulse socks. They are thin, don’t soak up any water and generally exceeded my expectations. Socks make a big difference in really humid races where you dump a lot of water on yourself and blisters become a major issue. I’m a bit of a sock geek—I have quite the collection. I’ve tried them all and these were the best I’ve used so far. Feet are never happy after an Ironman, but my feet were the best they’ve ever been after 140.6 miles.

The last thing I’ll mention for the run is the importance of a GPS watch. It’s quite easy to run too fast on Ali’i Drive. I know I did. Some of it was that I felt I had to in order to make the top 10, but a lot of it is simply the energy of the crowds, the less-exposed nature of the course there, and the fact that it comes first. I knew I was pushing the envelope on pace based on my Garmin 610, but I was rolling the dice. Next year, I’d be more conservative and rely more heavily on my GPS watch to keep my excitement in check. I think a lot of people make this mistake, and a GPS is great for providing instant feedback that you are being an idiot.

I had a few big takeaways from the race. The swim is absolutely critical. It’s a long, straight out-and-back, which is tough, and the swells and currents sneak up on you. Experience in the ocean is critical. If you are serious about doing well in Kona as a pro or as an age-group athlete, you have to spend time doing longer ocean swims. It’s a tough course, and if you aren’t a natural swimmer, you’ll be exposed. The rest of the course—the bike and run—felt manageable, although, yes, the Energy Lab is hot, hard and comes at a really bad point in the race.

Above all, I think it’s emotion that really does people in. Be smart about your pacing and nutrition and you can have a great race in Hawaii, but you absolutely must control your emotions. GPS on the run and a power meter on the bike can be huge assets. It’s very, very easy for athletes at all levels to get caught up in the energy of the race and of the island itself.

Make no mistake: this race is different than the rest. It’s something you can only experience when you are there as an athlete. I can easily see how the emotional power of the race and the island can push athletes over the redline, so it’s worth being aware of this danger beforehand. A figuratively cool head is worth a lot more than a literally cool head. Other than that, I see why it typically takes a while to master this race, if that’s even possible. The island weather is always changing. And the energy of the whole thing is a blessing and a curse. I certainly don’t think I have all the answers for next year, but I look forward to the opportunity to learn a bit more.

Injinji socks (various prices, Injinji.com)

For those of us gravitating towards more and more minimalist shoes in our quest to get closer to the road/trail/sidewalk/beach, Injiji socks (pronounced “in-gin-ji”) make the perfect companion. As any serious runner knows, running is about as bad for your foot cosmetics as it is good for your heart, physique, and overall well-being. The toenail on both of my second-biggest toes, like that of many runners I know, gave up on life long ago. Those ten little toes protect our balance, bear a lot of weight, and enable us to do what we love day in and day out. So why not treat them extra-special with socks from Injinji?

By giving each toe its own seamless compartment, Injinji virtually eliminates the blister factor. With my toes freed from the constraints of traditional socks, I discovered a greater sense of gripping, even within a pair of regular shoes (as opposed to the “matching” Vibram Five Fingers). It’s not scientific, but when I wear my Injinjis, I feel like my feet are more spread out and balanced, like each toe is doing an equal amount of work. Think of how you’d spread out your fingers if asked to imitate a tree frog or lizard. Squeezing everything together isn’t a recipe for good traction.

As for options, the Performance Lightweight No-Show is ultra thin and made of CoolMax, making it perfect for those sweaty summer runs. They also come in some fun colors to compliment your bright Newtons or Zoots. I prefer the Midweight Mini Crew, however, a beefier option for trail or longer runs. With light compression, a bit of arch support, and a honeycomb weave on top to keep the foot cool, Injinji’s are all about function.

XLAB Delta Wing  ($75 online)

If you’ve heard the words “Ironman” or “70.3″ come out of the mouth of your beloved triathlete lately, chances are they’re going to branch out beyond 30-mile rides in the new year. In short, they’re going to need space for more water and sports drinks than their standard frame bottles provide—and appreciate the added aerodynamic advantage, to boot. Help set them up for success with a great entry into the bike buffet world with a rear bottle cage from XLAB.  Known for their dual-cage, behind-the-saddle bottle cages that are practically required buying for Ironman triathletes, this past year, XLAB released a slightly more minimalist single-bottle rear carrier. Perfectly suited to half-Ironman racing and training, the Delta Wing is available in either the 100 iteration, or the lighter, fancier 200. By adding on the CO2 mounting kit, you can make the elegant rear cage into an flat-911 kit. Learn more about XLAB’s full suite of hydration options at www.xlab-usa.com.

Fuel Belt Chain Reaction wipes ($8.95 at Chainreactionwipes.com)

Fuel Belt founder Vinu Malik knows what it’s like to get dirty wrestling with a bike. At one of his 36 Ironmans, Malik was changing his back wheel with the help of his 2-year-old son, and both ended up with grease all over them. Malik reached for one of his wife’s natural peppermint Fresh Feet Wipes, and an idea was born. Keep a canister of these wipes (which contain Aloe and vitamin E) in your garage and tri bag for a quick and easy removal of grease, or use one to give your bike a quick polish before meeting your neat-freak riding friends.

Underwater Audio waterproofed iPod ($160, Underwateraudio.com)

There are lots of waterproof music systems out there, but Underwater Audio’s option is best for the die-hard Apple iPod fans among us. Rather than trying to reinvent the wheel, Underwater Audio took the music player so many know and love and waterproofed it. It’s that simple. Designed for swimmers and anyone who loves the water, this compact music player has all the features of the latest 2GB iPod Shuffle. Using a proprietary process unique to the industry, your iPod arrives waterproofed from the inside out. It looks just like a regular iPod, but the magic happens when you jump in the water.

For an even better holiday deal, purchase the mega bundle ($175) that comes with a fifth generation, 2GB iPod, original Apple USB cable, three sets of earphones (dry-land, Swimbuds waterproof, and Aquasonic waterproof), plus four sets of ear flanges for a customized fit. Visit their website for more information on the waterproofing process and warranty.

Clean Bottle’s The Square (available for pre-order, at Cleanbottle.com, shipping in December)

Forget all those cheap plastic bike bottles, if you want to hydrate at your board meeting in style, your quest stops here. Not only does this bottle match my MacBook Pro, I find it incredibly easy and comfortable to transport with its wide, ergonomic handle. Following Clean Bottle’s genius dual-topped system, the Square also unscrews from both ends for easy cleaning. (No more bottom-of-the-barrel ickies!) It won’t roll away if dropped, and 10 percent of profits are donated to eco-friendly charities you vote for at Clean Bottle Charity.

“Just let me taste a few appetizers, I won’t eat the full meal.”

Do these statements sound a little too familiar? Do you try your best to battle holiday overeating, but your willpower loses the fight, year after year, even though you know better?

As the holiday party season approaches, so do the challenges of keeping your commitment to healthy eating. Unfortunately for many it also becomes a time for overeating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. The average American gains five to 10 pounds between Thanksgiving and New Year’s.

Too often, us triathletes think we’re immune to this problem. But imagine if you didn’t have to worry about dropping extra baggage acquired during the off-season, and could instead focus on increased speed?from the base you’ve developed throughout the holidays, knowing full-well that your body composition goals were not too far out of reach for peak season.  The holidays don’t have to mean weight gain. By implementing a few simple tips, you can provide nutrient dense foods that support training volume, while also enjoying those holiday parties!

10 Tips for Healthy Holiday Eating

1. Be realistic. Don’t try to lose pounds during the holidays, unless you are 10-12 pounds overweight. Instead, try to maintain your current weight. That way, when it is time to pick up the volume as races approach, you won’t have to work as hard to achieve your body composition goals.
2. Plan within workout windows. When possible, try to plan your workouts to fit within periods that are either just prior, or after, larger eating occasions. This will help use the additional calories consumed to either fuel a workout or recover from a workout instead of adding additional body fat.
3. Forget starving yourself on the day of a party. This will most likely backfire and cause you to eat even larger portions. Instead, before leaving, eat a small, low-calorie snack (ie: fruit and a lean protein).  This will help to avoid over-indulging. If you are having a holiday work lunch and know there will be high-fat foods, be sure to think ahead and eat low-fat options that morning and afternoon. For example, if you typically have walnuts with your breakfast on a normal day, consider eliminating them on the morning of the celebration to balance out your total fat content for the day. No, replacing essential fatty acids with lower-quality saturated fats isn’t an even trade-off, but hopefully the replacement will help offset the total amount of fat you consume that day.
4. If you overeat at one meal, go light on the next. It takes 500 calories per day (or 3500 calories per week) above your normal/maintenance consumption to gain one pound. (It’s impossible to gain weight from one piece of pie!)
5. Don’t eat unhealthily unless you have to. Since holiday parties are tough enough to navigate, in terms of eating, it is important that you eat as well as possible during periods when you are not at a holiday party. A perfect example is when you are at work and a co-worker brings in left-over desserts. Of course it would be nice to have that cake, but since it is an easy temptation to avoid, avoid it! Later that week when you are at a holiday party, it will be much more difficult to avoid eating unhealthy, so don’t make the mistake of eating that way when it is unnecessary to do so.
6. Make wise choices at parties. Survey party buffets before filling your plate. Choose carefully between foods you definitely will eat, those you will sample, and those you will skip. Choose proteins, whenever possible, instead of high carbohydrate foods. Most likely, both choices will be accompanied by high fat content, but the higher protein option will lower your blood sugar’s response relative to the higher carbohydrate items. This will potentially reduce the amount of body fat you gain. Include vegetables and fruits to keep your plate balanced.
7. Consider bringing your own healthy dish to a holiday gathering. That way, if there are no other healthy choices, at least you have a healthy option to choose from.
8. Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling. Many people begin socializing with friends and don’t realize, until it’s too late, how much food they have actually consumed. Keep in mind that it takes your brain 20 minutes to register to your body that it’s full. Imagine how much food we can shovel in within that amount of time! Your stomach is the size of your fist; eat until you are satisfied, not stuffed. Savor your favorite holiday treats, while eating small portions. Sit down, get comfortable, and enjoy.
9. Don’t drink your calories. Non-alcoholic beverages can be full of calories and sugar. (A typical cup of eggnog has over 300 calories, 19 grams of fat, and 21 grams of sugar.) When it comes to drinking alcohol, start with a calorie-free, non-alcoholic beverage, such as water, which will satisfy your thirst. Alcohol can lessen your inhibitions and self control, which can lead to overeating.
10. Be knowledgeable about healthy cooking substitutions. Incorporate some of the simple cooking tips below in traditional holiday recipes to make them healthier. If you are hosting a gathering this holiday season, try these tricks to reduce fat and calories without sacrificing taste.

Healthy Holiday Cooking Tips and Substitutions

1. Dressing: Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low-fat, low-sodium chicken, or vegetable broth and applesauce.
2. Turkey: Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz. serving.
3. Green Bean Casserole: Cook fresh green beans with chunks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.
4. Gravy: Refrigerate the gravy to harden the fat and skim it off. This will save a whopping 56 gm of fat per cup.
5. Quick Holiday Nog: Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain Greek yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.
6. Mashed Potatoes: Use skim milk, low-sodium, fat-free chicken broth, garlic or garlic powder, and low-fat Parmesan cheese instead of whole milk and butter.
7. Desserts: Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.
8. Substitute applesauce for oil, margarine or butter in muffins and quick breads like banana bread. Try substituting a small amount at first, as the more you substitute the more the texture of the finished product changes.
9. For dips, sauces and pie toppings, use plain Greek yogurt and fat-free sour cream.

The holidays are a great time for celebrating with friends and family over food, drinks, and conversation. With just a little preparation, logical thinking, and moderation, you can keep off the extra body fat and still enjoy all that the season has to offer. In the long run, your mind and body will thank you and you will be ahead of the game when race season approaches.

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Amanda Cassell is a registered and licensed dietitian at The Core Diet under the direction of elite triathlon coach Jesse Kropelnicki. She holds a Bachelors degree in Food, Nutrition, and Dietetics, and is a marathoner and Ironman triathlete. The Core Diet is a sports nutrition specialty group working with athletes from age groupers to world class professionals. Visit TheCoreDiet.com to explore how they can help you meet your body composition, health, and performance goals.

The break worked and Lieto came into and out of transition first, but it was all to no avail as he was quickly caught and overtaken by McCormack, Wild and Casadei. The race then turned into a duel between McCormack and Wild, with the younger Wild chasing the veteran and two-time Ironman World Champion. It’s the kind of game McCormack loves and thrives on, but between nine and 14 km McCormack created a sizeable gap.

“It was difficult to get away, the course is wide, but technical and on the back it was pretty windy,” McCormack said. “When the rain came I loved it. I love the rain and hate the heat. It was so heavy coming into transition that I couldn’t see and didn’t realize I was there and ran through in my bike shoes – I haven’t done that before.”

“I am very happy I got away with it today,” McCormack said of his win. “I played a smart race and it paid off, it could have been a completely different race today if the sun had come out earlier.”

McCormack crossed the line in 4:04:40, with Wild just under three minutes back.  Rounding out the professional male podium was Casadei (4:08:06).

In the ladies race, Melissa Hauschildt successfully defended her title, winning in 4:23:30. After a couple of lingering injuries she came back to Laguna Phuket to end the year on a high and did so in style, finishing eighth overall. Radka Vodickova took second in 4:31:46 while another Aussie, Belinda Granger, rounded out the podium in 4:41:53 after toughing it out and holding off a last-minute run surge from Dr. Tamsin Lewis (GBR).

Chicked Performance T-Shirt: $40 (Chicked.com): This small Minneapolis-based company has been making some big waves in the women’s-specific clothing field over the past few years. Their performance tees, running pants, cycling clothing and original “Mine skirt” (which is basically a cute puffy jacket for your bottom) have been popping up at all sorts of endurance events. With their signature logo and the cute line “You’ve been chicked,” this clothing line is perfect for that quick-footed person in your life. The increasingly popular Minne skirt is ideal for those of you stuck in snowy places this time of year, but you should also consider their original “Chicked” T-shirt, which is an Asics brand performance T-shirt (available in a long-sleeve version as well) in white or pink with their logo on the front and back.

The B.I.A. Training Journal: $24.99 (Believeiam.com): The Believe I Am line of products, started by professional runners Roisin McGettigan and Lauren Fleshman (wife of pro triathlete Jesse Thomas), is a great example of  powerful, strong female athletes wanting to create products to help other women discover their own strengths on and off of the playing field. Beautifully designed clothing with the female athlete in mind (A sweatshirt dress anyone?), symbolic jewelry, and greeting cards are just a few of the items you can snag for some real girl-power this season. If you’re shopping for someone who has a big event on the horizon, or someone who you know will be making a New Year’s Resolution to sign up for their first 5K, consider the B.I.A. Training Journal. Filled with advice, mental guidance and training strategies from professional female athletes, this journal is a training tool, motivator and ultimate inspirational holiday gift.

SOAS Cycling Jersey ($95) with  3-in-1 Armwarmers ($44) (Soasracing.com): Unless you’ve been living under a rock, you’ve probably seen the flashy designs on all SOAS racing garments. The gals at SOAS took the “pink it and shrink it” mentality and truly turned in on its head, instead opting for modern designs like Houndstooth and fun, flirty colors like Kelly green and apple red. The quality found in all SOAS racing apparel is second to none, with comfortable thigh grips that keep things in place without cutting off circulation and waistbands that lie flat instead of making you look and feel like a sausage. For cold weather riding enthusiasts, try a SOAS cycling jersey paired with their unique 3-in-1 arm warmers in a corresponding print. These arm warmers can be worn as a traditional shoulder to wrist arm warmer, or you can pull down the fabric at the wrist for either hand and wrist coverage, or all the way down for a full-fingered mitten (perfect for those chilly pit stops on the bike). This gift is a sure bet for any fashion-forward roadie.

Toughchik Burnout Hoodie  ($30) (Toughchik.com): Sometimes the best gift for your triathlete friend is something that lets her express her tri-geekness even while not training. One way to do that is to get her some sweet casual clothes with triathlon-inspired designs. Mission Viejo-based Toughchik has created a line of fun, flirty shirts, sweatshirts, hats and performance apparel that tells the world you aren’t living life on the sidelines. Their triathlon casual line includes an adorable, lightweight pullover hoodie with a heart-shaped design on the front is inspired by the images we all doodled on our folders in Junior High.

Athleta Cargo Tote ($79) (Athleta.gap.com): Athleta is like an athletic girl’s dream store. Everything from the perfect sports bra to a wrinkle-free dress you can throw in a duffle bag and take with you up the mountain. If you have a special lady to shop for and she loves to run, cycle, swim and be outdoors year round, you’re sure to find something for her at Athleta. One thing cold temperatures are sure to bring is more indoor training, so why not check out Athleta’s Cargo Tote, the perfect gym bag for women on the move from yoga to coffee to picking up the kids from school. The durable nylon/polyester material looks like a much fancier bag that you wouldn’t want to take out into the elements, although this one can handle whatever life throws at you. There is an internal laptop sleeve, several mesh pockets for organizing your belongings, and external water bottle and cell phone compartments so you won’t be digging through you stuff trying to answer that important call. There’s even a zip-open bottom with hook and loop fasteners for your yoga mat. And for under $80, it’s an ideal gift that she (or you if you believe in a little self Santa Claus now and then) will love for seasons to come.

The 3rd annual training camp, in Clermont, FL, will take place February 7-10th, in the heart of Florida’s hilly country. Escape the winter monotony of the indoor trainer with a long weekend of riding on rural farm roads, and swimming in the outdoor pool of the National Training Center, former southeast location of USA Triathlon. This camp will feature a timed 5k running time trial at the National Training Center’s track facility. Typical February temperatures, for Clermont, FL, are in the low to mid-70s, with plenty of sun.

The 1st annual training camp in Tucson, AZ is set for April 25 -28th, near the University of Arizona and Mount Lemon. The average temperatures for Tucson in April range from a low in the mid 50′s to a high most days in the upper 70′s to low 80′s, with low humidity and plenty of sun. We’re very excited to add this new camp location to our offering for 2013, and beyond.

The 2nd annual training camp in Lake Placid, NY, will run June 27-30th, on the swim, bike, and run courses of Ironman Lake Placid. This camp is scheduled perfectly for a peak weekend of training into July 28th’s race, and serves as an excellent build up for, Mont Tremblant, Louisville, and Canada. It is also an excellent option for athletes preparing for a late season 70.3. The Lake Placid training camp will feature an aquabike competition, consisting of a time trial swim through one loop of the Ironman course, as well as our famed “15 Minutes of Pain” bike TT. Athletes will also have their bike positions analyzed, using state of the art coaching software. This was a great camp in 2012, from both a training and course preparation standpoint. Don’t miss out!

The 6th annual Ludlow, VT training camp will take place August 22-25th, in the hills of the Green Mountain State. This camp is ideal for the athlete who is training for a big late season event, and features a 1-mile open water swim time trial, at Plymouth State Park, and a very challenging bike time trial up Tyson Road. Athletes will also have the opportunity to look at their underwater swim technique, through video analysis. This camp is a favorite among triathletes, and brings athletes along beautiful and challenging country roads.

Each camp has a limited capacity, and will likely sell out quickly! For more information on any of QT2′s training camps, or to sign up, visit the QT2 camps area on the QT2 website here: Triathlon Camps.

Essential Eating Sprouted Pretzel Puffs ($4.99 at essentialeating.com)

According to the folks at Essential Eating, sprouting grains causes them to digest as a vegetable in the body rather than a dried seed or starch. So move over, gluten-y pretzels: these crunchy snacks are made with a one-of-a-kind organic flour made from sprouted whole grains. The proprietary sprouting process adds great flavor and unlocks the nutrients, including antioxidants, that lay dormant in whole grains. With this flour, plus some water and organic extra virgin olive oil, salt, yeast, and soda, you can’t go wrong with stashing a bag of these snacks under the tree. At just 100 calories and 3 grams of protein per serving, they make a great mid-afternoon pick up when you find yourself craving salt and crunch. (Check out Essential Eating’s website for their full line of products, including all your favorite pasta shapes.)

Vega Energizing Smoothie packets ($24.00 for a box of 12 at Amazon)

From the line formulated by Brendan Brazier, vegan professional Ironman triathlete and bestselling health author, Vega’s Energizing Smoothie packets are the best thing to stock in your favorite athlete’s stocking. Theses natural, plant-based smoothie packets provide that on-the-go nutrient boost when it’s needed most, and best of all, they need only water for proper mixing.  Free of dairy, gluten and soy, and with no added sugar, artificial flavors, colors or sweeteners, these packets are the next best thing when you can’t get a healthy meal in. They can also be added to a real-fruit smoothie to give it an extra boost. (Available in Bodacious Berry, Choc-a-lot, Oh Natural, Tropical Tango and Vanilla Almondilla flavors, at myvega.com and Amazon.)

Journey Bars ($19.95/12)

These unique bars caught our eye at our local grocery story, promising respite from the syrupy-sweet versions so many of us are stuck with. In line with Allan Lim’s genius savory bars, these bars boast flavors of curry, rosemary, and tomato for when you’re peanut buttered out. Full of the good stuff, these bars take a bit of getting used to at first, but make an excellent long-ride snack. (Or, eat them with your mid-day salad for some extra satisfaction.) Our favorites were the chewier Coconut Curry and Pizza Marinara flavors over the more cracker-esque Rosemary and Parmesan Romano. Available at journeybar.com, or try a variety pack from Amazon.)

Barnana 

These chewy, dried banana bites are loaded with potassium, raw, gluten-free-, and vegan. They’re a great source of fiber, and boast 20 important vitamins and minerals to keep your favorite endurance athlete going. They’re small and neat enough to stuff in a jersey pocket, or, if you’re near a jar of Nutella—just don’t say we didn’t warn you. Available on Amazon.

Vitamix ($449, www.vitamix.com)

Yes, they cost a pretty penny, but owning a high-powered blender such as a Vitamix will change your life. No more fighting with frozen strawberries, hoping not to torch your Target blender’s whimpy motor. Or at least your recovery. Available at Vitamix.com and online.

At just 20 km into the bike, defending champion Bracht suffered a flat tire and further mechanical issues saw him fall out of contention.  Reichel was riding a hard race and holding the lead until the chase group, led by bike course record holder Mitch Anderson (AUS) and including Matt White (AUS), Rix, Simon Billeau (FRA) and Slovakia’s Karol Dzalaj, swallowed him up at 100 km.

The group stayed together and then, at 140 km, Anderson made a break and rode his way into transition with a four-minute cushion. It wasn’t to be enough and Reichel passed Anderson at 3 km. Then, a short while later, White and Johnsen moved past the German.

Fast-forward to 15 km and a light footed White made a pass on Reichel to become the new race leader. By 28 km Johnsen, who raced Ironman Cozumel two weeks ago, had moved up to second and was gaining fast on the now slowing White. Johnsen made his final move into the lead at 30 km and never looked back, crossing the line in 8:29:06. Reichel then caught a second wind after looking out of contention to reclaim second (8:34:49), leaving White to grab third in 8:38:05.

In the women’s race Britta Martin confessed that she knew she would be at the back in the swim and, she was right – Martin lost seven minutes to Australia’s Rebekah Keat in the water. Martin also said she didn’t favor the bike and preferred hills. But she did say she was looking forward to the run and boy did she mean it.

Keat led out of the swim, but dropped off the lead when she had to stop to secure her bike helmet in the first 10 km. She moved back up the field, but race leader, Dutchwoman Mirjam Weerd of the Netherlands, was not about to be caught.

At 110 km it all changed at the top when American Bree Wee caught Weerd. By 150 km Wee had carved out a one-minute lead that she continued to extend into transition. Wee admits running is not her forte and she fought a tough battle to hold off Keat, who came off the bike looking very comfortable. Keat took the race lead at 20 km.

Wee started moving backwards after it appeared she had started limping and it looked to be in the bag for Keat. But there was movement going on behind her. Starting sixth off the bike, Martin was about to ruin Keat’s day.

The fastest woman on the course, 3 km from the finish she moved past Keat and stormed home in 9:13:00.  Unable to respond, Keat finished 1:39 behind her. Rounding out the podium Rebecca Hoschke (AUS), another late mover who overtook Wee in the final kilometer and clocked a 9:19:48.

Folks from Shimano confirmed they would be out supporting this Thursday’s impromptu ride, suggesting that riders just look for the Shimano Vans on location. Don’t forget to bring your cameras, questions, and copy of As The Crow Flies to have signed. And don’t forget your riding legs! For those loading the address into MapQuest for directions, the address is:

Once you reach the level of fitness to complete a race, triathlon becomes 90 percent mental. But motivation is an inexact science. What motivates one person may not work on the next. Two things do ring true though: one, the longer the race goes on, the harder it is to motivate yourself, and two, it helps if the motivational conditions during a race get easier physically, not harder.

When you’re young, it’s easier to accept the punishment to the body in pursuit of a PR. Personal bests and other outcome goals are easier at a young age, where the body is still strengthening and reaching its peak. With older age groupers, however (unless you are new to the sport), lifetime PRs are in the past, even if great personal performances are not. Those of us in the 50-plus set often have to look elsewhere for motivation tools to reach the finish line.

The two most common run strategies—negative and even splits—are often touted as the best. For older age group athletes, however, I would argue that controlled positive splits have a place. First, let’s look at the motivational issues with these two strategies.

Strategy 1 – The Even Split: As soon as your legs are functioning properly after transition two, find your goal running race pace, grit your teeth and stick with it. This strategy neither takes into account the mental toll on older age groupers of a long triathlon, or the inevitable muscle and physical fatigue.

Strategy 2 – The Negative Split: Running the second half of a race at a faster pace than the first half is called a negative split. It’s even more unlikely than an even split. Apart from the physical aspect, the longer the run, the harder this strategy becomes mentally. One thing is guaranteed on longer triathlons: you will hit some hard physical and mental patches on the run.

The third strategy, which for some reason has received a bad rap, is the controlled positive split. With the positive split, you run the first third or half of the race slightly faster than the last third, or second half. You set your overall race pace goal for the race, then go out slightly faster for the first third of the run than your goal pace. You can expect a tough time somewhere around, or a little after, the half way point. Because you have gone slightly faster than your goal pace while you were feeling fresh, mentally, you know that soon you’ll be able to go slightly slower for the rest of the race and still reach your race pace goal. However much faster than your race pace goal you ran in the first third, you can slow down that same amount relative to your race pace goal in the last third.

The bottom line? It’s easier to stay motivated once you hit the tough middle stretch, knowing you can actually slow down and still achieve your goal. Hitting the tough times knowing that you nhave to either maintain the same speed or actually speed up? That’s a hard thing mentally to do.

Let’s say your Ironman 70.3 race pace goal is 10 minutes per mile, or a 2:10 half marathon. Running the first five miles at a 9 minute mile pace and the middle three miles at 10 minute mile pace, will allow you the luxury of running the last five miles at a much more realistic and manageable 11 minute mile pace while still reaching your race pace goal. The key is to go out only slightly faster so as not to burn out later in the race.

Everyone is different with what works for them motivationally in order to complete a long race successfully. You may love the challenge of negative splits. For most age groupers, achieving your race pace goals after a long race using a negative split or even split approach may just be unrealistic.

Give controlled positive splits a try. As always, try it first in training. Try it in a half marathon training run and see how it feels. Then try the strategy in training, running 10 miles off the bike. You never know, it might be just the motivational tool you need to make it to your next finishline.

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Ian Stokell holds a MA in Physical Education and has been a sports writer for more than 30 years. When he isn’t working with pro triathlete Lesley Paterson on a new film project, you can find him training hard to keep up with his fellow 50-54′s. Follow him on on Twitter and email your questions to iantriathlon@gmail.com.