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The black and neon yellow QR PRsix of Joe Gambles

Slowtwitch 1 month 9 hours ago
Aussie Joe Gambles closed out his 2018 season with a runner-up spot at Ironman 70.3 Indian Wells behind Lionel Sanders and we looked closer at his Quintana Roo PRsix Disc in Niwot, Colorado.

And the Patagonman XTRI delivered

Slowtwitch 1 month 9 hours ago
The Patagonman Xtreme Triathlon took place this past weekend and 145 athletes from all over the world traveled to Chile to experience this beautiful and challenging venue.

Bont Riot+ Series Review

Slowtwitch 1 month 9 hours ago
We review the heat-moldable Riot+ and Riot TR+ shoes from Bont. With high-end features at a great price, should they be your next shoe?

Nutrition and the mature triathlete

Triathlon Magazine Canada 1 month 2 days ago

— by Pip Taylor

It’s no secret that endurance sports, triathlon included, are kinder to slightly older athletes than some other sports. Proof of that comes not just from the pro ranks, which boast athletes in their late 30s and even 40s, but by the super competitive, hard racers nudging into their 50s, 60s and beyond. This is because the sport requires grit, mental fortitude and stamina, as opposed to pure speed, outright strength or fast-footed agility that you see in other sports, such as swimming, gymnastics, team sports and sprinting.

Lew Hollander From Kona 2015. Lew is well known for being one of the oldest and most consistent age groupers. Photo: Finisherpix

Although maturing athletes might excel and continue to see improvements, there is no getting around that age does take its toll on performance and physicality. With good nutrition, correct training and some good genetics, though, you can mitigate, or slow, some of these declines.

As we age, we experience a natural decline in muscle mass – in fact, after the age of 30, without adequate training and nutrition, we start to lose muscle on a daily basis. A loss of muscle mass, ultimately, also leads to a slump in strength and power output. Even more alarming is that, as young as 25, our maximal VO2 and aerobic power also starts to slide. But before you throw in the towel and give up chasing that PB, the heartening news is that much of this slide in physical prowess is actually simply due to disuse rather than aging itself.

In other words, in the general population, aging tends to signal a slowing down – an inclination to prefer to rest up a little more, rather than push the training volume. Or put more simply – use it or lose it. This also explains the ripped physiques accompanying those hard racers in the more mature age groups – they are the ones that have refused to slow down, showing that it is indeed possible to retain fitness, strength and muscle mass as you age, even if maximal power and speed do slow.

Nutrition is a key component to get the most from your body, no matter your age. There are a few subtle dietary changes that are important and will help sustain athletic success well into your twilight years.

As we age, it becomes critical that calories are consumed from nutrient-dense sources.

Up the protein: Protein has been shown to be critical for not just building but retaining lean muscle mass, with a higher protein requirement for older athletes than their younger counterparts. At the same time, caloric needs decrease slightly, even at the same workload. This means that it is critical that calories consumed are from nutrient-dense sources that add to function and health, as opposed to “empty” calories.

Recovery is king: As we mature, we don’t recover as well as in our youth. This might mean that training programs need to be adapted, with more time between hard sessions, but your nutrition can also give you a helping hand. To maximize training adaptations, optimize recovery and help maintain muscle mass, fuel up with carbohydrates and protein immediately post-workout.

Hydrate: When it comes to race day, as well as key workouts, keep in mind that with a decrease in lean muscle mass, total body water is lower. Our natural thirst sensation can also decrease with age, which makes hydration and fluid replacement a major consideration, especially when training or racing in the heat. You may need to be more disciplined in drinking to a plan rather than just being guided by thirst alone. As for every athlete, replace fluid lost during training/racing with 1.5 times that amount as soon as possible. And, when it comes to heat, older athletes are also slower to acclimatize and more susceptible to the detrimental effects of heat on performance. Take this into consideration when planning race schedules and race-day nutrition plans.

Tick off the essentials: Get plenty of whole grains, fruits, vegetables, nuts and quality fats and proteins – not just for optimal physical performance, but more cognitive function and general wellbeing.

Some specific vitamins and minerals are required in larger amounts:

  • Recommended calcium intakes are slightly higher (1,200 mg per day for 51 years plus as opposed to 1,000 mg for 19 to 50-year-olds, and may be even higher for menopausal athletes) to maintain bone health. Three to four servings of dairy per day (or calcium-fortified foods) should meet these needs.
  • Vitamins D and B12 needs can also be elevated due to decreased gut absorption (gut function also slowly declines as we get older). While it should be possible to obtain all micronutrients in sufficient quantity if you are eating well, if caloric needs are reduced (as they can be with age) then deficiencies can quickly sneak up. If in doubt, speak to your health-care provider and ask whether any tests are warranted.

Pip Taylor is a pro triathlete and nutritionist from Australia

The post Nutrition and the mature triathlete appeared first on Triathlon Magazine Canada.

The 10 best performances of 2018

Triathlon Magazine Canada 1 month 2 days ago

The 2018 season was jam-packed with jaw-dropping performances. Our Canadian athletes set the tone early and often on the International Triathlon Union (ITU) circuit and on the long course scene.

Related: The best of 2018: Canadian performances

With so many races to choose from, it was incredibly tough to narrow down the year’s best performances to just ten, especially with the remarkable comeback races of Matt Russell, Tim Don and Terenzo Bozzone. That said, here are ten of the best performances of 2018.

The greatest performance in history? Jan Frodeno’s Ironman 70.3 World Championship

Jan Frodneo wins the Ironman 70.3 World Championship. Photo: Shawn Skene

On, Sept. 2nd, Jan Frodeno (GER) won the 2018 Isuzu IRONMAN 70.3 World Championship to become a two-time champion in the event.

To win the race, Frodeno put together arguably one of the most impressive performances in history on a challenging course. He swam the 1.8K in 21:53, biked 90K in 2:04:28, and ran a 1:06:33 half marathon off the bike.

What was even more impressive, was that he did it against an incredibly deep field. Alistair Brownlee finished second, just a minute and 10 seconds behind the German. Next was the defending 70.3 world champion, Javier Gomez who was just 45-seconds behind Brownlee.

Which Daniela Ryf win would you pick?

Daniela Ryf wins the 2018 Ironman World Championship. Photo: Kevin Mackinnon

Seriously, which one? Daniela Ryf (SUI) dominated every race she entered in 2018.

The only race that was every in question was the Ironman World Championship. Minutes before the start of the race, Ryf was stung by a jellyfish. Despite the pain, she regrouped, came out of the water minutes behind Lucy Charles (GBR) and then stormed back to set a new course record of 8:26:18.

Kristian Blummenfelt’s 3:29:04

World best time of 3:29:04. Photo: @kiristianblu

Norway’s Kristian Blummenfelt ended the 2018 season with a BANG, posting the fastest 70.3 time in history at the Ironman 70.3 Middle East Championship in Bahrain.

But, it wasn’t just him. Gustav Iden (NOR) and Casper Stornes (NOR) not only joined him on the podium, but they also went under the previous world best time of 3:34:04, set by Michael Raelert in 2009. This isn’t the first time the Norwegians have made history together. Earlier this year, at the ITU World Triathlon Series (WTS) event in Bermuda, Stornes, Blummenfelt and Iden sweep the men’s elite podium.

Stefan Daniel, Canada’s Golden Moment in Australia

Stefan Daniel wins in Gold Coast Australia.

At just 21, Stefan Daniel (CAN) has already made a name for himself on the world Paratriathlon stage. Now a three-time world champion, Daniel retained his number one position in the ranks thanks to another impressive world title in Australia at the Grand Final.

Flora Duffy’s solo win at the World Triathlon Series race in Bermuda

Flora Duffy wins WTS Bermuda.

In her hometown race, Bermuda’s Flora Duffy dominated WTS Bermuda. Essentially racing solo for the majority of the Olympic-distance course, Duffy captured a huge win. The 2017 world champion would be sidelined for much of the 2018 season with a foot injury.

Hat-trick WTS titles for Mario Mola

Training partners, Vincent Luis and Mario Mola go one-two in Gold Coast, Australia. Photo: ITU

For the past three years, Spain’s Mario Mola has won the WTS title. Thanks to his racing smarts and run speed, the Spaniard won half of the WTS races he entered in 2018.

Holland and Zaferes battle for WTS title

Vicky Holland edges out Katie Zaferes at WTS Bermuda.

With Flora Duffy’s injury, America’s Katie Zaferes and Britain’s Vicky Holland battled for the overall WTS title. The race went all the way down to the WTS Grand Final where Holland got an edge over Zaferes in the 10K run to finish second behind Ashleigh Gentle (AUS), good enough to win the WTS title.

Cody Beals wins in his Ironman Debut

Cody Beals wins Ironman Mont-Tremblant 2018.

Cody Beals‘ Ironman debut couldn’t have gone better. He came second out of the water. Then set the bike course record, putting pressure on pre-race favourite Lionel Sanders. Next, he smashed the overall course record by six minutes to win his first Ironman in his first race.

Wattage Bombs by Cam Wurf and Jen Annett

Cam Wurf leading the race at 2018 Challenge Roth.

In 2017, Cam Wurf (AUS) broke the bike course record at the Ironman World Championship. Then, just a year later, he smashed his own record by three minutes (4:09:06).

In 2018, Canada’s Jen Annett set the fastest bike split by a woman at an Ironman race (4:25:11).

The 2018 Ironman World Championship

Patrick Lange wins the 2018 Ironman World Championship in 7:52:39. Photo: Kevin Mackinnon

The 2018 Ironman World Championship was something else. In 40 years of racing, there has never been a day like the one we saw on October 13th, 2018. Lucy Charles (GBR) broke one of the longest-standing records in triathlon, the Kona swim course record (now 48:14). Cam Wurf (AUS) went three minutes under his own bike course record. Daniela Ryf (SUI) battled back from jellyfish sting to set a new bike course record. Patrick Lange (GER) capitalized on a perfect race to win the World Championship for the second time in a row and went under eight hours (7:52:39). Ryf won the women’s race in another course record time (8:26:16).

The post The 10 best performances of 2018 appeared first on Triathlon Magazine Canada.

NEW XTERRA 2019 RULES And What They Mean To YOU

DIRT TRI 1 month 2 days ago

-By Marcus Barton via his Speedy Lizard Racing blog.

There are rule changes again this year for the XTERRA Points Series here in the U.S. of A… and they’re juicy.  In the distant past, in order to recognize the top performers in each XTERRA region, you would race as much as you wanted and the points series would automatically count your best 4 races.  There were also different races with different point values.  The rules were complex and confusing.  Last year, the points series was changed to count ALL races towards the race to the top.  However, feedback was given that this only promoted racing a lot and not necessarily recognizing the fastest, top performers.  Furthermore, for folks that lived in the middle of tim-buck-too that may live too far from having a good selection of races made it nearly impossible to be a regional champ, especially if their region’s races were sparse.  Therefore, XTERRA, apparently listening to feedback, has brought back the concept of only recognizing your top races.  BUT… the rules are a little different than years past.  So let’s break it down bit-by-bit.

About The Series

First, for the new folks, why regional recognition?  “What’s in it for me?” you might be asking.  Well, for starters, it’s a way of recognizing age group racers in a region and giving you a little carrot of motivation to compete.  Do pretty good at your local XTERRA race?  Then take it a step further and participate in the points series.  Not only will you get some gear identifying you as the regional champ, but you’ll also get a qualifying spot to race XTERRA Worlds in Maui.

Last year, the points series was changed so that all races counted.  Race 10 races?  All points counted.  Race 14 races?  All points counted.

This year the points series is changing again.  Back by popular demand is a design in rules that appears to reward fast competition in addition to participating in multiple races.

The most glaring change is the number of races that count towards your points.  Here’s a little primer on how you garner those points.

Photo – XTERRA Points accrual

To get points, you race and accrue them by how you finish the race.  The higher you place, the higher the points.  There are also two types of races with different point values.  “Gold” races (currently only Oak Mountain and Beaver Creek) have a higher point value.  The rest of the U.S. races are considered “Silver” and have a lower value.

So for many of you, that seems all fine and dandy since so far this hasn’t changed much from last year.   However, here are the two, very super-duper important changes from previous years.  

  • This year, only the top three races count! 
  • And you’re not limited to only one Gold race.

For example, let’s say that you’re a kick-ass racer and you won five Silver races, because only the top three count, you would max your points out at 225 points.  If you won two (75 each) and got a second place finish (67) and then had a flat in a race and only earned 23 points, then your final score would be 217 points (your top three races).

For those that are in a region with less races to chose from, don’t fret.  You only have to race TWO races to be eligible for recognition as the regional champ.  Of course, you should shoot for three, as the top three races will be counted.  If you stop at two and your competitor goes for three, they have a chance at knocking you off the top step.

Another distinction from years past: in the past, you could only count one Gold level race in your points at the higher point value.  I won’t go into all the confusion, suffice it to say, this coming season, all Gold races will be used at the 100 point value when calculation of the top 3.  This means that if you race BOTH Oak Mountain and Beaver Creek, they both count as 100-point races.  In this scenario you could win both Oak Mountain and Beaver Creek, and then won a race in your region, you would max out points at 275.  One additional requirement is to race at least one race within your region.

Tie Breaking

 Should you tie with someone within your region, there are several ways to break it.

  • 1. Person with most wins – Yep, being on the top of the podium in your age group.
  • 2. If still tied after counting wins, the person finishing highest in the most recent race where both competed (head-to-head).
  • 3. If no head-to-head exists, tie-breaker goes to the person finishing highest in the most recent race.

So, as you can see, the big difference is that now, only top 3 races count, with being able to count both the Gold races at 100 point value.  That means if you win both races, you get 100 points each, unlike years past.

Becoming a regional champ not only gives you recognition, but it also qualifies you XTERRA Worlds on Maui.  If the Regional champ has already been awarded a slot at another race and/or they are registered, their regional champ slot rolls down the list of top points earners.

Photo – Marcus Barton Regions and Age Groups 

What are the regions? Keep in mind that you’re not just competing against your age group, but all folks in your age group that also live in your region. That’s a key point.  Age groups run on 5 year increments just like other USAT-based triathlons.  25-29, 30-34, 35-39, so forth and so on.  The regions have not changed from last year.  Here are the regions:


ATLANTIC (AT) – Delaware, Maryland, New Jersey, Pennsylvania, Virginia, Washington, D.C., West Virginia.

MIDWEST (MW) – Iowa, Illinois, Indiana, Kentucky, Michigan, Minnesota, Missouri, Ohio, Wisconsin.

MOUNTAIN (MT) – Colorado, Montana, Nebraska, New Mexico, North Dakota, South Dakota, Utah, Wyoming.

NORTHEAST (NE) – Connecticut, Maine, Massachusetts, New Hampshire, New York, Rhode Island, Vermont.

NORTHWEST (NW) – Alaska, Idaho, Oregon, Washington.

SOUTH CENTRAL (SC) – Arkansas, Kansas, Louisiana, Mississippi, Oklahoma, Texas.

SOUTHEAST (SE) – Alabama, Florida, Georgia, North Carolina, Puerto Rico, South Carolina, Tennessee, U.S. Virgin Islands. WEST (W) – Arizona, California, Guam, Hawaii, Nevada, Northern Mariana Islands, Pacific Territories.

Overall, I think this is an awesome change.  I always really liked the way it was before where only a certain number of races counted.  It allowed (and required at times) for a bit of strategic planning of my race calendar. Adding in strategy always makes for an interesting race season.  Get to planning!!

You can find the full rules here:

About Marcus- 

Marcus races 7 year XTERRA Ambassador racing everything from off-road triathlons and trail runs to crazy races like SwimRun in Norway and Sweden. Stay tuned to Marcus’ blog to follow all his fun adventures.

The post NEW XTERRA 2019 RULES And What They Mean To YOU appeared first on DirtTRI.

Chocolate Quinoa Bark: A Christmas must-have

Triathlon Magazine Canada 1 month 3 days ago

It’s beginning to feel a lot like the holidays.

If you are looking for a simple, yet delicious treat for the upcoming holiday season, Kimberley Doerksen from the Canadian Running Magazine has an excellent Chocolate Quinoa Bark recipe that will keep your holiday guests coming back for more.

With a layer of chocolate and a mixture of nuts, seeds and syrup, this is a treat you can add to your Christmas must-haves. A touch of sea salt adds a nice balance to the richness of the bark.

Chocolate Quinoa Bark (Adapted from Half Baked Harvest)


  • 2 tbsp coconut oil
  • ½ cup honey or maple syrup
  • 2 tsp vanilla
  • 2 tsp instant coffee granules
  • 1 ½ cups of assorted nuts, raw and roughly chopped
  • 2 tbsp chia seeds
  • 2 tbsp flax seeds
  • 2 tbsp sesame seeds
  • 2 tbsp hemp hearts
  • 1 cup uncooked quinoa
  • 12 ounces dark chocolate
  • ¼ cup dried cranberries
  • sea salt for garnish


  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. In a large microwave-safe bowl, melt together the honey or maple and coconut oil on power level high, stirring every 30 seconds until smooth (this took about one minute for me). Whisk in the vanilla, coffee granules and salt.
  3. Add the quinoa, almonds, cashews and mixed seeds. Stir until all the dry ingredients are evenly coated in the wet ingredients.
  4. Spread the mixture out in an even, thin layer on the prepared baking sheet.
  5. Bake for 20-25 minutes or until the bark is golden in colour and crisp – the bark is done when the nuts and quinoa look caramelized or golden brown in colour.
  6. While the bark is baking, melt the chocolate over a double boiler or in the microwave, heating on 30-second intervals and stirring after each interval until the chocolate is melted and smooth. Spread the melted chocolate over the bark in an even layer. Sprinkle with cranberries and sea salt.
  7. Place the pan in the fridge to set, about 30 minutes or in the freezer for 15 minutes. Remove and break into pieces. Store in a sealed container in the refrigerator.

— original post by Kimberley Doerksen on Canadian Running Magazine website

The post Chocolate Quinoa Bark: A Christmas must-have appeared first on Triathlon Magazine Canada.

ESSNA Works to Validate Your Nutrition

DIRT TRI 1 month 3 days ago
Trademark to help identify safe sports nutrition products approved in Europe

via –

A European trademark to help the public identify sports nutrition products belonging to companies that are members of the European Specialist Sports Nutrition Alliance (ESSNA)has been approved by the European Union Intellectual Property Office (EUIPO).

ESSNA is positioned as the voice of the responsible sports nutrition industry. Its members sign up to a strict code of conduct, emphasizing their commitment to quality and consumer safety and making a promise to the consumer that they uphold the laws put in place for their protection.

The new trademark is intended to act as a guide for a ‘largely unaware public that can help them differentiate between products that may be misleading them and/or breaking the law, and those that are members of ESSNA and sign up to its code.’

The trademark is part of the association’s European-wide campaign to educate the public on all things sports nutrition and ensure consumer safety and good health. This is in response to widespread common misconceptions around the industry and its products, and a handful of companies that operate outside the law and prey on the public’s perceived lack of knowledge.

Other educational activities include a new online resource that the public can refer to for more information on everything sports nutrition related, and a Facebook page to encourage consumers to report products they come across.

Dr Adam Carey, Chair of ESSNA, said “We are continuing to work diligently to improve consumer knowledge around our members’ products. The majority of the sports nutrition industry is responsible and law-abiding but unfortunately a handful of problematic companies still exist.

“Not only do these businesses pose risks to our consumers’ health by misleading them and potentially selling them illegal products, they damage the reputation of an otherwise responsible industry and result in unfair commercial practices.

“We recognise that many uninformed consumers gravitate towards these non-compliant products believing their misleading promises to be fact, and that’s what we’re trying to change with our campaign. We are hopeful that our new trademark will go some way towards helping the public make more informed decisions.”

ESSNA acts as a voice of the sports nutrition industry and is in dialogue with regulators and policy makers, campaigning in favour of proportionate EU legislation that protects consumers and does not adversely affect the industry.

The post ESSNA Works to Validate Your Nutrition appeared first on DirtTRI.