South Africa’s Raynard Tissink: “Sometimes ignorance is bliss when it comes to Ironman”
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Having retired from professional Ironman racing, Raynard now runs a successful coaching business with his wife in his home town of Port Elisabeth. Here’s his advice on making your M-dot debut…
What do most newcomers to Ironman battle with?
The biggest battle for most newcomers to Ironman is the swim leg. The prospect of a 3.8km ocean swim can be quite daunting for someone who isn’t from a swimming background.
If you don’t have much swimming experience it definitely helps to consult a professional swimming coach to help you with stroke correction and how to develop a proper technique.
>>> Perfect your Ironman swim pacing
What advice would you give to someone who has never done a triathlon who is thinking of taking up the sport?
I’d probably advise them to start with a shorter distance triathlon like a sprint or 5150. If those go well they can start looking at longer distances like 70.3 or full Ironman.
Would you advise against doing an Ironman as your first triathlon?
Not necessarily. It all depends on your athletic ability and whether or not you already have some endurance experience. If you’re fairly confident in your athletic ability and you have some endurance sport experience then it’s certainly possible to do an Ironman as your first triathlon.
In fact, some people find their first Ironman to be the easiest because they are fairly oblivious to the pain that lies ahead. It can actually be harder the second time around so sometimes ignorance is bliss when it comes to Ironman.
It’s all about the bike in the second leg of #SBIronman #IMAfricanChamps pic.twitter.com/IboeQdz9dk
— Standard Bank Group (@SBGroup) March 29, 2015
How much training do you need to do to complete an Ironman?
>>> Ironman: how many hours of training a week do you need?
If your aim is simply to finish then you don’t really need to train quite as hard as most people think. If you cover the 3.8km swim, the 180km cycle and the 42.2km run in smaller segments each week, and you stick to that for six months, then there’s no reason why you shouldn’t finish an Ironman barring injury or unforeseen events.
However, if you want to do well then you really have to put in the hard yards. A big part of Ironman racing is mental as well as physical toughness. You need to train regularly to get your body accustomed to long bouts of endurance racing but in the end it’s your head that gets you through it.
What sort of recovery tips do you have for Ironman athletes?
>>> Chrissie Wellington on… Recovering from an iron-distance triathlon
This is where it gets tricky as a lot of the science can be quite contradictory. Personally I favour active recovery in the form of very light exercise very soon after your race. Ideally you want to do a light 30 minute ride or a slow run to flush out your muscles the day after your race.
The body repairs muscle by increasing blood flow to the affected area and light exercise is a great way to get the blood flowing again. If you suddenly do nothing after months of training and a hard race it can send your body into shock, which is when you build up lactic acid and essentially seize up.
Where do most people stumble when it comes to Ironman?
>>> Free Ironman training plans
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Most people stumble during the bike leg, although sometimes they only realise this on the run. Strong cyclists often go too hard on the bike and then pay for it on the run while strong runners are often unable to utilise their running strength because they’ve exhausted themselves on the bike.
From a training point of view, Ironman is really mostly about the bike. You should really be spending at least 50% of your training time on the bike with the remainder divided more or less equally between swimming and running. If you have a strong swimming background then you can tilt the rest of your training slightly towards running, and vice versa.
What other Ironman training tips do you have?
Don’t think of Ironman as three different sports. Think of it as one sport made up of three different events. You need to prepare to cycle after a swim and to run off the bike and that can only happen when you’re combining swimming and running or cycling and running or even all three disciplines while you’re training.
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To read more on Raynard Tissink’s Standard Bank Ironman blogs, you can visit www.blog.standardbank.com
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>>> Jonny Brownlee takes outstanding win at WTS Auckland
Under partly cloudy skies on the east coast of Australia, Slovakia’s Richard Varga led out of the 1.5km swim, followed closely by Jonny. Out of T1 and a small lead pack of four athletes quickly formed: Brownlee, Varga and Russian brothers Igor and Dmitry Polyanskiy.
There was no Alistair to help drive the pace, with the elder Brownlee still out due to injury and expected to return for WTS Cape Town in two weeks’ time, but Jonny still marshalled their efforts to ensure the pace was kept high throughout the eight-lap 40km bike.
They continued to extend their lead from the chase group that contained all the big names Javier Gomez, Mario Mola, Richard Murray but at the start of the six lap Igor Plyanskiy crashed going into a corner reducing the lead group to three. The second and third chase groups merged and set about reducing the one minute gap.
Murray, Benjamin Shaw (IRL), Ben Kanute (USA), Gomez and Ryan Bailie (AUS) all contributed to the effort and at the final change the gap was down to a 21sec deficit and applying some pressure to the three up front.
And that’s two in a row for @jonny_brownlee. @mariomola second & @Jgomeznoya third. #WTSGoldCoast pic.twitter.com/hNJepLqzWF
— World Triathlon (@worldtriathlon) April 11, 2015
Brownlee was the first to clear out and the first kilometre saw a group of Spaniards including Mola, Gomez and Vincente Hernandez formed the group to set about chasing down Brownlee. Mola seized his opportunity and grabbed a small lead in the last lap to earn himself the silver medal and his second time on the podium this year after winning in Abu Dhabi.
“That is racing, we were in the third pack in the beginning, we could not close that gap but Jonny was amazing today he did a lot of work on the bike and then ran like a maniac so congratulations to him,” said Mola. “I am very happy with my performance, I think it has been a great race for all of the Spanish athletes, we are doing well.”
Gomez grabbed the bronze medal and the last spot on the podium when he also pushed in the last lap to break away from Hernandez.
“It was very tough today. I felt better towards the end of the run but the first laps I struggled on the pace,” said Gomez. “It was kind of an average race out there for me, my swim was not great, it was not my best day but I secured a spot on the podium which is always good. Jonny was strong today and so was Mola.”
Elite Men
1. Jonathan Brownlee (GBR) – 01:46:53
2. Mario Mola (ESP) – 01:47:11
3. Javier Gomez Noya (ESP) – 01:47:21
4. Vicente Hernandez (ESP)– 01:47:26
5. Richard Murray (RSA) – 01:47:45
6. Pierre Le Corre (FRA) – 01:47:55
7. Fernando Alarza(ESP) – ES01:48:18
8. Joao Pereira(POR) – 01:48:19
9. Ryan Bailie (AUS) – 01:48:23
10. Courtney Atkinson (AUS) – 01:48:30
View full results.
Rankings Men
1. Jonathan Brownlee (GBR) – 2186 pts
2. Javier Gomez Noya (ESP) – 1967 pts
3. Mario Mola (ESP) – 1809 pts
4. Fernando Alarza(ESP) – 1635 pts
5. Ryan Bailie (AUS) – 1305 pts
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What did you think of the race? Let us know in the comments below!
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>>> Gwen Jorgensen bags her first WTS Auckland win
Jorgensen wore the number two today after the number one spot was left unoccupied in a fitting tribute to the late Aussie triathlete and coach Jackie Fairweather, who passed away in 2014. The golden bike rack was also left open to remember Fairweather..
Ideal conditions did little to break up the women on the two lap swim but a quick transition saw a tight-knit lead group of eight form at the front of the flat and very technical 40-kilometre bike course.
The tough course caused some early casualty’s including Australian Natalie van Coevorden forced to withdraw. The front group included Lucy Hall (GBR), Flora Duffy (BER), Jorgensen, Zaferes, True, Rebecca Clarke (NZL), Pamella Oliveira (BRA) and Jessica Learmonth (GBR).
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A large chase group, led interchangeably by Andrea Hewitt (NZL) and Australia’s Ashleigh Gentle and Emma Moffatt remained at a distance of about a one-minute deficit from the leaders entering into the second transition.
Jorgensen held her own in the swim remaining in touch and with the lead group heading back into into transition right behind Jessica Learmonth (GRB) who led out. Her swim and bike skills continue to improve which is not good news for her competitors.
Jorgensen played an active part in the front group with Duffy and True also driving the bunch that worked effectively together to ensure they stayed away throughout the entirety of the eight-lap technical course.
Her remarkable effort the first two disciplines set her up perfectly to then unleash her weapon on the run. She cruised across the finish line to earn the gold medal at 1:57:00. Despite having to serve a 15-second penalty for a transition infringement, Jorgensen still executed a standout run to keep her perfect 2015 season intact and win her third WTS race of the year.
I am so happy with my win at #WTSColdCoast today. What an amazing day for Team USA going 1-2-3 @sgroffy @KZaferes6 pic.twitter.com/ofSXeAJeTy
— gwen jorgensen (@gwenjorgensen) April 11, 2015
True took home the silver medal with a time of 1:58:18, giving her the first podium finish of the season after she placed ninth in Abu Dhabi and eighth in Auckland. The USA sweep was complete when Zaferes was able to grab third in a time of 1:58:36. The bronze medallist now has earned three for three on podium finishes in the WTS circuit for the year and shows no signs of slowing down anytime soon.
“I don’t think you ever have a perfect race but I was certainly thrilled to come out of the water and be in the front pack right away,” said Jorgensen afterwards. “I mean one, two, three for Team USA, I don’t think you can get any better standing on the podium and looking over and seeing the other two girls and hearing the national anthem, we could not ask for anything more,” said Jorgensen.
Full women’s results.
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Jonny put in one of his very best performances to date, narrowly missing a crash on the latter stages of the bike, while Gwen led a clean sweep in the women’s race for Team USA.
Elite men
>>> Jonny Brownlee runs ‘like a maniac’ for gold
Elite women
>>> Gwen Jorgenesen wins eighth consecutive WTS title
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What did you think of the races? Let us know in the comments below!
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Up to 10,000 youngsters aged 8 to 13 are expected to take part in the series, organised by British Triathlon and sponsors Tata Steel:
May 19: The Pods leisure centre, Scunthorpe
May 20: International Swimming Pool, Corby
June 3: Workington Leisure Centre
June 4: Eston Leisure Centre, Teesside
June 9: Wishaw Sports Centre
June 26: Alun Leisure Centre, Mold
June 29: Westfield Sports Centre, Sheffield
July 7: National Pool, Swansea
July 9: International Sports Village, Newport
July 14: London Aquatics Centre and Queen Elizabeth Olympic Park
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Josh Jones, 18, took part in a Kids of Steel triathlon event at the age of 12. A dedicated swimmer and runner from an early age, he jumped at the chance to give triathlon a go at a Kids of Steel event in Scunthorpe with his school – and last year became British Age-Group Triathlon Champion.
“Kids of Steel reinforced my love of sport and encouraged me to continue training hard”, said Josh. “Now I’m representing Great Britain at age-group level in the sport I love and I hope to become an even stronger athlete in the future.”
For more info head here.
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Has your child taken part in a Kids of Steel event? Let us know in the comments!
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If successful it would give Leeds natives Alistair and Jonathan Brownlee the chance to compete in front of packed crowds and in an atmosphere similar to the unforgettable Tour de France Grand Départ in the city last summer.
A leg of the series has previously been held since 2009 in London’s Hyde Park (except 2012 when it was the Olympic venue), but Leeds has now been put forward by British Triathlon as the preferred city to take over hosting a British round for an initial three years.
Alistair and Jonny have advised on a potential race route in the city, which could see the Leeds-based brothers compete in front of a home crowd in one of the final races before the 2016 Olympic Games in Rio.
“The ITU World Triathlon Series is about delivering world-class racing in iconic locations and Leeds will guarantee to do just that,” said Alistair Brownlee. “I am sure that spectators will line the route and the city centre will be full of fans cheering on the athletes as we cross the finish line.
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“The Tour de France Grand Départ 2014 demonstrated how much the people of Leeds and Yorkshire love sport, and the opportunity for not just myself but also for athletes from around the world to race in front of crowds like that will create an unforgettable event. It will create a platform to inspire the local community to get involved in the sport and continue the proud triathlon tradition within Yorkshire.”
The event in Leeds would see Olympic-distance elite men’s and women’s triathlon races start with a 1500m swim in Roundhay Park, before making the transition onto a 40km bike route into the city centre where they would complete a number of circuits before finishing with a 10km run through the heart of Leeds in front of possible crowds in excess of 40,000 spectators lining the free-to-view route.
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The calendar of ITU World Triathlon Series events for 2016 is expected to be announced by the ITU next month – May 2015.
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Now in its 28th year, the Tri De Spice is held in Port Louis on the island of Grenada. Triathletes can choose from a Sprint (750m/20k/5k) or Olympic (1500m/40k/10k) distance, with the swim taking place in the calm waters of the port itself. You can read Helen’s full race report in the next issue of 220 Triathlon, on sale 28th April, but here are some of the photos from the race:
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The event also boasts an afternoon of kids’ races, with children as young as three lining up to take on a triathlon – although the very youngest do their swim in a shallow pool at the race venue!
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Tempted to take part next year? Then check out the website here.
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Photos: Arthur Daniel
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>>> Want to know what it’s like to race Ironman Frankfurt? Watch this video
In the men’s race, Kienle will be racing against fellow German and 2008 Olympic gold medallist Jan Frodeno and 2013 Ironman world champion Frederik Van Lierde (BEL). “It’s going to be one tough, but exciting, day,” said Kienle. “Winning here in Frankfurt in front of my home crowd meant the world to me. If they want the title they’ll have to give me a good battle for it.”
>>> Jan Frodeno’s 10 top tips for stepping up to iron distance
Frodeno’s transition to long-distance triathlon has been impressive, overcoming a ripped wetsuit, bike tire punctures and cramping legs on his full-distance debut in Frankfurt last year to finish third in 8:20:32. Frodeno repeated that feat (despite technical problems again) at Kona 2014 placing third behind Kienle and American Ben Hoffmann.
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Van Lierde is also looking to hit the heights of his 2013 season, when he won the biggest prize of all – Kona. He’s already off to a strong start after winning Ironman South Africa with a 14min lead over a strong field that included fellow Belgian Bart Aernouts.
Women’s race
In the women’s race, Daniela Ryf – a protégée of top coach Brett Sutton – lines up as favourite after some amazing performances last year, including winning her Ironman debut in Zurich, a second title at Ironman Copenhagen, the 70.3 European title and 70.3 Worlds. She also finished runner-up at Kona 2014.
She’ll be racing against fellow Swiss Caroline Steffen, two-time runner-up at Kona, and German athlete Julia Gajer, whose top results include victory at Ironman Arizona 2013 and sixth at Kona last year, where she finished just behind Steffen. “For German athletes, the Ironman European Championship is one of the most prestigious titles in the sport,” says Gajer.
Outside of the pro ranks, there will be more than 3,000 age-group athletes racing on 5 July in Frankfurt, which has hosted the Ironman European Championship since 2002. This year, the organisers will be offering live video coverage, a GPS tracking of the pros and enhanced age-group tracking on the event website.
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Are you racing Ironman Frankfurt this July? Let us know in the comments below!
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>>> Help for Heroes trains hopefuls for Arch to Arc Challenge
Around 30 participants had to complete over a mile in the pool, followed by a 15mile bike ride and 4×4 training on the running track. Following lunch there was a question and answer session about the challenge, and then back to the pool to complete a few more miles. Sunday did not see any change in tempo, another early 5.30am pool session followed by a cycle lesson and spinning session.
Help for Heroes is putting together a team to take on the challenge of running 87 miles from Marble Arch in London to the Dover coast, then swimming across the Channel, finishing with a 181 mile bike from Calaid to the Arc de Triomph in Paris. It has never been attempted by a disabled team before – something the charity is planning to rectify this September.
One participant in the latest training weekend was former soldier Caroline Buckle, who fell ill with depression in 2008 while on operations in Iraq on her second tour. “Help for Heroes have given me so much help and support. There was a time you would be lucky to hear a peep out of me. This challenge has helped me make new friends, helped my confidence no end and generally start to find my old self.
“Still a long way to go, but the lifelong support my husband and I receive help us both to understand me more and grow in confidence. Sport gets all of my good endorphins running and means my medication works better to keep me balanced, it also has helped me get back into sport and find a new way to run and laugh.”
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The next training weekend will be held at the end of April off the coast of Plymouth. For more info head to www.helpforheroes.org.uk.
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>>> Ironman: how many hours of training a week do you need?
The Coastman will take place on 9 August in some of the country’s most scenic landscape in Oygarden, and promised a beautiful sheltered swim along the islands, followed by a fast and exciting 180km bike ride crossing six bridges.
The bike slope has been used for the national time trial championships both in 2008 and 2012, and will be used for the 2017 world team trial championships. The race finishes with a flat, quick four-lap marathon.
Water temperatures are expected to reach around 15-18°C, and air temperatures for the bike and run will be around 14-24°C.
Entries will cost NOK 1800 (£155) and are available now from coastmannorway.com.
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Will you be racing Coastman this August? Let us know in the comments below!
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