By Mark Newton
Imagine trying to hit a ball with a flexible bat, you lose energy and have to put in more effort compared to a rigid bat for the same result. If you use a rigid bat you can transfer more energy to the ball and it travels further.
Your foot is a flexible system with an inbuilt arch and foot angulation that designed to absorb and return energy specifically for efficiency and reduced injury mechanics.
Cycling is a forefoot activity, so the benefits of the arch and foot angulation are not as effective at power transfer compared to running and walking. During cycling your foot collapses, absorbing the very energy your cycling shoe is designed to transfer. The solution has been the use of snug fitting rigid soled cycling shoes that allow more force transfer to the pedals and while they make some improvement, they don’t address the fact that your foot is flexible and needs to be tuned to the shoe.
There are three things you need to do to make your foot effective at power transfer. Even if you don’t suffer from pain or discomfort you will still need to address the following to maximise your power.
1. Correct varus forefoot angulation
The forefoot has a varus angulation which means the big toe is aligned a little higher than the little toe. This is a great design for walking and running; however when riding a bike the varus angulation causes the foot to collapse and creating a rotational movement of the knee, shin and foot which reduces efficiency of power transfer and often increases knee pressure and strain. Varus angulation varies from rider to rider and many have asymmetrical varus angulation, which need to be corrected evenly.
2. Separate and lift metatarsal heads
The long bones of forefoot known as metatarsals are pushed together in a rigid and snug fitting cycling shoe as the foot absorbs energy and collapses. This causes a compression of the nerve and artery between the bones and results in what is known as hotfoot, a condition that causes, pain, discomfort and numbness.
The metatarsal bones need to be lifted and supported. By lifting and supporting the metatarsal heads, pressure is relieved from the artery and nerves in between the long bones preventing the typical discomfort experienced in the feet by many people, particularly when under race loads.
3. Longitudinal arch support
The arch of the foot runs lengthways and is designed to absorb shock effectively. During cycling, the longitudinal arch deforms robbing power from reaching the cycle shoe and being transferred to the pedals which hinders pedal stroke and efficiency.
To maximise your pedal efficiency you need to support your longitudinal arch. Correctly supporting your arch is similar to correcting varus angulation and prevents the foot from deforming and losing energy throughout the pedal stroke. The degree of arch support required is directly relative to the height of your arch.
Up until recently, there was not a simple solution that effectively enabled the feet to be supported correctly. Solutions have been ineffective because they focused the shoe, external shoe wedges or a walking/running based orthotics individually rather than as a tuneable system. The best solution is the one which enables the shoe to be tuned to the specific requirements of the feet.
Body Geometry Solution
Thanks to the team at Specialized and the development work of Dr Andy Pruitt from the Boulder Centre for Sports Medicine, there is a simple solution called the BG High Performance footbed. BG Footbeds are available in three levels of arch support (low, medium and high arch) and ideally you should have your arch measured for the correct set. All footbeds come with an inbuilt metatarsal support and have a multiple sets of internal forefoot wedges to achieve correct hip/knee/ankle alignment.
With such a simple and effective system available, it’s little wonder that BG Footbeds were used by many of the worlds best athletes in 2010 including Chris McCormack, the Schleck brothers, Fabian Cancellara and numerous other Specialized athletes. In addition the Specialized BG Fit system offers systematic approach to fitting and a complete range of BG products that are ergonomically designed and medically tested.
The best result is of course to correct the feet biomechanics and ensure correct hip, knee and foot alignment is attained. While correction is good, over correction can cause other alignment problems so seek some professional advice.
For more information on BG Footbeds and BG Fit check out:
199 Clarence St
Sydney NSW 2000
02 9279 4200
2017 ITU World Cup season kicks off with Murray and Hall victories
The first ITU event in Cape Town was a thrilling start to the year. Trizone looks back at this exciting race, the all-South African men’s podium and incredibly battle between English friends Learmonth and Lucy Hall.
ITU South Africa Men’s Race Review
Local South African Richard Murray had told everyone how desperately he wanted to win the ITU race on home soil since his last win four years ago, but he wasn’t the only one with his eyes on the top spot. Local South African athletes Henri Schoeman and Wian Sullwald were other key power players, and the start line was tense.
This tension built and maintained intensity throughout the swim, with a strong lead pack forming and storming through the water. The bike leg was no different, and the furious lead pack powered on with a thick group vying for the win. Schoeman was riding his new Hypervox Swift Bike, a huge talking point on social media before the event thanks to its slick styling.
Penalty threatens Murray’s dream
As the pack stormed into T2, Murray dropped his helmet outside the box, earning himself a time penalty. Scrambling, he narrowly took the lead with Schoeman racing hard just behind him. With his wish to win on home soil, Murray worked hard throughout the run, and maintained his lead until the finish. Murray was followed by an all-South African podium of Henri Schoeman in second and Wian Sullwald in third.
- Richard Murray (RSA) – 51:33
- Henri Schoeman (RSA) – 51:41
- Wian Sullwald (RSA) – 51:56
“Third time’s a charm they say! Finally got it today. When I heard about that penalty though… I thought it was a 15 second penalty and I knew the gap to Henri was not that big, so I was pressed. That was the hardest I pushed myself in the first race of the season ever! So happy though to finally get the win in Cape Town,” said a very happy, very relieved Murray.
“I’m happy with my race. The form is good. I made that one mistake going out on the run when I pushed too hard to follow Richard. I went in the red a bit too early so I could not push harder at the end when Richard served his penalty. I thought I might have a chance, but my legs were feeling like lead at that stage,” said Schoeman.
Wian was thrilled with his result, posting on Facebook: “Great to finally get the season started here in Cape Town with the Discovery Triathlon ITU world Cup and a clean sweep in the mens field with me finishing 3rd. Happy to see that my come back trail in well on path. Very big thank you to all the wonderful people that came out to support us and make the pain a bit easier. Congrats to champs Richard Murray and Henri Schoeman who made history with the first ever clean sweep at a World Cup!
All three athletes mentioned the impact of an all South African podium. “It is a fantastic day for us. I am happy we could have done it for our country and sport,” said Schoeman.
Murray added: “It could not have been a better day out in Cape Town. I very happy for Wian seeing that he is coming back after being injured. I hope this will help grow the sport even more.”
ITU South Africa Women’s Race Review
Rivals and friends, Great Britain’s Lucy Hall and Jessica Learmonth battled throughout the entire race last weekend in Cape Town.
Starting the swim stroke for stroke, the pair continued their battle into the bike leg. Rachel Klamer of Holland dug her heels in and worked hard on the bike to gain on the leaders, and at T2 she was moving up. As the run commenced though, Klamer lost some steam, and Ai Ueda of Japan soared past her.
Exciting sprint finish at the blue carpet
The leaders were neck and neck though, and the two friends had discussed a sprint finish as they ran step for step during the run. “We decided during the run that we would start sprinting once we reach the blue carpet and just to go for it and what happens, happen,” said Learmonth.
“The plan was to use Cape Town as part of our training and have a bit of fun! We wanted to test some training tactics as well and it did work, but triathlon is very unpredictable and there are so many variables…so when it all works out it is just wonderful!” said Hall.
On her first World Cup win she added: “It is amazing. I’m turning 25 next week and I always said that if I can get a World Cup podium before I am 25 then I will be happy.”
Ueda could not hide her satisfaction with her podium place. “My favorite discipline is running and the weather was perfect today. I’m just so happy that I got on the podium again.”
- Lucy Hall (GBR) – 59:34
- Jessica Learmonth (GBR) – 59:35
- Ai Ueda (JPN) – 1:00:04
Flora Duffy and Kristian Blummenfelt earn debut titles at World Cup
In the final World Cup race ahead of the Rio Olympic Games, the men’s and women’s elite races produced thrilling races that set the scene for unpredictable and phenomenal race in Brazil. Hosting the event for the very first time, Flora Duffy (BER) and Kristian Blummenfelt (NOR) earned the debut titles of the 2016 Montreal ITU Triathlon World Cup.
Becoming the first elite to ever win the event title, Bermuda’s Flora Duffy scored gold at the 2016 Montreal ITU Triathlon World Cup.
In the last major ITU competition before the Rio de Janeiro Olympic Games begin for triathlon, Duffy secured the first-place medal right before having to head south to race on August 20. By executing her famous cycle and then continuing the power onto the run, Duffy grabbed her first World Cup win of the season and first since 2012.
Duffy said of her win, It kind of came as a bit of a surprise, I came in here pretty tired just came from a big block of training for Rio, but just new I wanted to get one last hit out, so I knew it could go either way. It definitely hurt out there, but I am glad with how it went. But yeah it just did not feel too pretty.
Taking the silver medal was Australia’s Ashleigh Gentle, who also snagged a piece of hardware just in time before she sets to compete on the world’s stage in the Olympics. While the bronze was awarded toÂ Taylor Knibb (USA), who stepped onto her first World Cup podium.
I didn’t know how it was going to go. I have not raced since Yokohama, but I knew that coming here was good timing for Rio. So I am pretty relieved that I put up a good result, said Gentle of her podium performance.
2016 Montreal ITU Triathlon World Cup
750m swim, 20km bike, 5km run
Cruising through the course and never losing his leader position in the last two disciplines, Norway’s Kristian Blummenfelt secured the first-ever men’s elite title at the 2016 Montreal ITU Triathlon World Cup.
While the event was the last major ITU competition before a majority of the elites head to Rio de Janeiro for the Olympic Games, the opportune win came right before Blummenfelt competes on August 18.
After exiting the waters slightly behind and then quickly recovering and transitioning into the front pack, Blummenfelt held onto the advantage until he blasted away on the run to grab his second World Cup title of the season.
It is definitely nice. We have been doing a bit of training in the last couple of weeks and my body is responding well. One day after altitude it can be good and the next it can be crappy, especially after so close to coming down, the condition could be good or bad, so I am pleased to see that it was a good one today.
The remaining two spots were earned by two World Cup podium first-timers. Canada’s own Matt Sharpe claimed the silver medal, while the bronze went to USA’s Eric Lagerstrom.
I am pretty shattered right now, in all aspects, physically, emotionally, spiritually. But it was beautiful out there, amazing crowds, I am just stunned right now,â€ Sharpe said of getting onto his first World Cup podium. I haven’t raced much in Canada in the last few years, I have had a bit of a struggle over the last couple of years, so for me it is just nice to have a good performance for all of my supporters. All of my family and my friends, they sacrifice a lot for me, so to do this, it is all for them.
2016 Montreal ITU Triathlon World Cup
750m swim, 20km bike, 5km run
|10.||Simon De Cuyper||BEL||00:59:24|
Cool and calm Ryan Bailie takes Aussies to stunning ITU relay silver
A never-say-die finish by Bunbury’s Rio-bound Ryan Bailie has secured a stirring silver medal for Australia with one of the greatest comebacks in the history of the ITU World Mixed Teams Relay Championship behind the US in Hamburg.
While the Americans led by Gwen Jorgensen were deserved gold medallists, the Australians never gave up and were the the talk of the town as 100,000 people lined the streets to cheer them home.
Bailie – widely regarded as the best anchorman in the game – produced the race of his life to keep Germany’s local hero Gregor Buchholz at bay in a neck-and-neck sprint to the finish for the minor medals.
The Australians were almost certainly out of contention over the (4x 300m swim; 6.6km bike; 1.6km run) course, after former Under 23 world champion Charlotte McShane led off and struggled to get herself out of the swim-bike transition.
‘I thought I had really let the team down today; I struggled in that first transition and lost the group.’
“You know it is different in a team event; you’ve got your team mates and they are going after you and you don’t want to let others get a head start,” said McShane. “But I’m glad we have such a really strong team and they were able to pull back.”
The Aussies languished in 13th place at one stage before McShane, fighting hard on the bike and run handed over to yesterday’s in-form individual silver medallist Jake Birtwhistle.
The long-striding Tasmanian produced easily the fastest 1.6km run leg of the day to put Australia into seventh position, and in with a shot with London Olympian Emma Jackson maintaining the rage to give Bailie a medal chance in the top six.
“Over the short distances it’s red hot the whole way; there’s not much you can do, you’ve just got to try and hold on,” said Birtwhistle.
Meanwhile, Bailie kept his cool on the bike and produced an amazing final run leg to nail the finish and give the Australians their second silver medal in two years behind the US in the event which saw them take bronze in the 2014 Commonwealth Games. The event is on the cards to make its Olympic debut in Tokyo in 2020.
‘It’s not over ’til it’s over.’
“We’re just so proud to wear the green and gold,” said Jackson, adding: “Australians love the relay, we love the opportunity to compete as a team and to come away with the silver two years in a row is amazing.”
Triathlon Australia’s Performance Director Bernard Savage admitted he believed Australia had the team to win. “I have to say I am disappointed we didn’t win because I knew we had the team that could win, but in saying that I am so proud of the way each and every one of them fought and their never, ever give in attitude,” he said, while also praising Bailie and Birtwhistle’s coach Jamie Turner.
“He has been working with NSWIS sprint coach Paul Hallam on the Blue Carpet Project to get his athletes ready to fight and sprint when the going gets tough over that final 100 metres on the blue carpet,” said Savage.
“And that’s what it came down to today with Ryan and the way he timed his finish to perfection. He is as cool and calm as they come and today was a steely performance from Bailie if ever there was one.”
2016 Tiszaujvaros ITU Triathlon World Cup features semi-finals in 20th edition
The ITU World Cup season continues this weekend, with the sixth stop of the ten-part World Cup calendar rocking up in the iconic Hungarian town of Tiszaujvaros. The northern Hungarian city is one of the longest running World Cup locations in ITU history. Part of a week-long party, the race is a favourite for many top athletes.
For this year’s 20th anniversary of the Tiszaujvaros World Cup, the event will maintain its semi-finals and finals format, with three semi-finals for the men and two for the female triathletes taking place on Saturday. The finals, meanwhile, will be held on Sunday.
Women’s Elite Preview
For the first semi-final, 22 athletes will make up the pontoon for the three-lap 750m swim course, before taking their bikes for a two-lap 20km flat bike run. The 5km run is also going to be fast and flat, with a course designed for the whole town to get behind the athletes.
Ukraine’s Yuliya Yelistratova will be one of the ones to beat in this semi-final, having recently won second place at the European Championships in Lisbon and a podium position in Huatulco. She will definitely have a very strong opponent in local athlete Margit Vanek, third on the European Champs ranking and winner of the ETU European Cup in Melilla.
In the second semifinal, Renee Tomlin (US) already knows what it’s like to race in Tiszaujvaros and will be a great competitor, having finished fifth at WTS Abu Dhabi and in the Mooloolaba World Cup.
Other athletes to keep an eye out for will be Japan’s Yuko Takahashi, Russia’s Elena Danilova, France’s Michelle Flipo and Spain’s Anna Godoy Contreras, all of whom have shown some strong performances this season.
The top 14 athletes in each semi-final will qualify for the final – to be held on Sunday – with another two places awarded to the next two best times.
Men’s Elite Preview
Silver medalist in the European Championship in Lisbon a month ago, Russian Dmitry Polyanskiy is one of the favourites in heat one, along with Australian Luke Willian and Hungarian athletes Istvan Kiraly and Akos Vanek, who will certainly be able to count on the crowd’s support.
The Russian team deployed in Tiszy is quite strong, with Igor Polyanski and Vladimir Turbayevskiy among the ones to follow in the second semi-final. But they will face some strong competitors as well, with Spain’s Francesc Godoy, Australia’s Drew BoxÂ or France’s Raphael Montoya fighting for a spot in the finals.
In the third semi-final, the local athletes will be very strong competitors, with Gabor Faldum, Tamas Toth and Laszlo Tarnai trying to secure their spot in the final, in addition to strong opponents such as Ukraine’s Ivan Ivanov and Italy’s Delian Stateff.
The top nine athletes in each semi-final will qualify for the final, which is slated for Sunday, with another three places awarded to the next three best times.
ABOUT THE RACE:
Now in its 20th year, Tiszaujvaros is just two hours from Budapest, and due to its status as the second longest running ITU event is known as the triathlon capital of Hungary. The World Cup has one of the best atmospheres of any on the ITU calendar and is a summer tradition in Tiszaujvaros, as the event has a festival like vibe. ITU legends like Emma Carney, Hamish Carter, Loretta Harrop and Javier Gomez have all topped the podium at this event.
$60,000 USD (equal for men & women)
Swim – 750m – Three laps of a 250m swim circuit with a pontoon start, wetsuits are not expected
Bike – 20km – Two laps of a mostly flat circuit
Run – 5km – Three laps of a most flat and fast run
Click here for a course map
Swim – 750m – Three laps of a 250m swim circuit with a pontoon start, wetsuits are not expected
Bike – 20km – Eight laps of a mostly flat course
Run – 5km – Four laps of a mostly flat and fast run course
Click here for a course mapÂ
This ITU World Cup marks the debut of the new multi-round, multi-day sprint format. The event will be decided over two days, with sprint distance semi-finals held on Saturday and then a sprint distance final on the Sunday. The total number of entries will decide the number of semi-finals – three for the men and three for the women on Saturday, with a maximum of 30 athletes in each semi-final, which will start in waves. Every semi-final will qualify a fixed number of athletes for the final and additionally a number of athletes will qualify based on the best times. For example, if the total field is between 31 and 60, there will be two semifinals; the top 14 in each will go through to the final and a further two will go through on time, creating a final field of 30. A full breakdown of the numbers and rules can be found on page 55, section 20 of the ITU Competition Rules, here.
Past TiszaujvarosÂ ITU Triathlon World Cup winners Â Â
2015 Felicity Sheedy-Ryan (AUS) Igor Polyanskiy (RUS)
2014 Rachel Klamer (NED) Akos Vanek (HUN)
2013 Katie Hursey (USA) Florin Salvisberg (SUI)
2012 Ashleigh Gentle (AUS) Pierre LeCorre (FRA)
2011 Gwen Jorgensen (USA) Brent McMahon (CAN)
2010 Yuliya Yelistratova(UKR) Reinaldo Colucci (BRA)
2009 Kate McIlroy (NZL) Dmitry Polyanskiy (RUS)
2008 Andrea Whitcombe (GBR) Javier Gomez (ESP)
2007 Samantha Warriner (NZL) Javier Gomez (ESP)
2006 Joelle Franzmann (GER) Brad Kahlefeldt (AUS)
2005 Annabel Luxford (AUS) Dmitriy Gaag (KAZ)
2004 Anja Dittmer (GER) Shane Reed (NZL)
2003 Anja Dittmer (GER) Volodymyr Polikarpenko (UKR)
2002 Siri Lindley (USA) Craig Walton (AUS)
2001 Siri Lindley (USA) Martin Krnavek (CZE)
2000 Loretta Harrop (AUS) Martin Krnavek (CZE)
1999 Loretta Harrop (AUS) Hamish Carter (NZL)
1998 Loretta Harrop (AUS) Hamish Carter (NZL)
1997 Emma Carney (AUS) Craig Walton (AUS)
Want to get dirty in Jindabyne? ITU Cross Triathlon World Championships are coming
Snowies Prepare to Shine on the World Stage
As the very best of the world’s off-road athletes prepare to #GetDirtyDownUnder at the ITU Cross Triathlon World Championships, the Snowy Mountains are putting final preparations in place to shine on the world stage, with locals preparing to be part of the international explosion of culture, colour and world class sporting action that will engulf the region from 18th to 20th November 2016.
SNOWY MOUNTAINS, NSW
Yes, the World Champs are coming to the Snowies and there’s an opportunity for everyone in the region to be a part of it. It’s a chance to be inspired while watching the world’s best race on home soil. On Friday afternoon, it’s the amateur women’s world champs race, then on Saturday morning the amateur men will take to the field. Saturday afternoon is when the big guns will be out, with the Elite Men and Elite Women tackling the Snowies course – all hoping to bring home the coveted title of champion of the world! Our very own Australian National Champion Ben Allen and Olympians Erin Densham and Courtney Atkinson will be leading the Aussie charge for gold, alongside reigning world champion Spain’s Ruben Ruzafa.
On Sunday – a world first for the Snowy Mountains – the event will host for the first time ever, a World Champs Mixed Team Relay. This is a fast, furious and exciting event for spectators where national 4-person teams including two men and two women complete a mini triathlon relay. The atmosphere will be electric with a huge helping of national pride on the line as our Aussie champions take on the world. The Junior (under 19s) and Para-triathletes world champs will also be an amazing spectacle on Sunday morning after the Team Relay.
For spectators, this is a once in a lifetime opportunity to take in the vibrant atmosphere of an international event with world class athletes racing at their very best. Master of Ceremonies Adam Thomson, lead singer of Aussie 90s band Chocolate Starfish will have the crowd pumping, along with Triple M Melbourne’s sports reporter Lachie Wills. Lake Crackenback Resort & Spa will also be turning on the fun with entertainment and kids’ activities, as well as a sports expo and regional stalls showcasing the very best of the Snowy Mountains. And, there will also be a chance to soak up some good old Aussie tucker in the Eat Street precinct.
In Jindabyne, the spectacle of the Parade of Nations and the Opening Ceremony on Thursday evening 17th November in Claypits Park will be another great opportunity to be a part of this international cultural festival. It will include all the colour and pageantry of the athletes’ parade, featuring entertainment from the likes of our very own Snowy Horsemen and the launch of the Event Anthem Everybody’s Human Race written and performed by Adam Thomson. Local schools Jindabyne Central and Snowy Mountains Grammar will also be joining the party and play a big role in the Opening Ceremony and the week-long festival.
It’s going to be a true community event with an army of local volunteers. Our ‘TRUE BLUE CREW’ will be lining up to be a part of the action on the course, at the finish line, at the aid stations and throughout the event.
Plus, the best news of all, even amateur athletes, families and the kids can be a part of the world champs’ festival, with a series of short course events hosted on Sunday afternoon. These include a Sprint, Teaser, Junior and Dirt Kids triathlon which is open to all comers to have the chance to race on a world champs course! You don’t have to be fast, overly fit or experienced to come and have a go at these fun and friendly events.
So, whether it’s as a spectator, cheer squad, volunteer or competitor, everyone can be a part of this world class event as we showcase this spectacular region to the world.
To find out more about how you can be involved visit the event website at www.trextriathlon.com.au
In2Adventure are Asia-Pacific’s premier adventure event specialists. With a full calendar of national events scheduled throughout Australia, including adventure races, cross triathlon, XC Mountain Bike, trail runs and corporate events, In2Adventure fully embraces all things off-road and ‘off the beaten track’ – offering a unique, individual experience for all ages and skill levels. For more information visit In2Adventure here.
UPCOMING EVENTS (2016):
- ITU Cross Triathlon World Championships: Snowy Mountains, NSW: 18-20 November, 2016
- Snowies MTB Festival: Snowy Mountains, NSW: 25-27 November, 2016
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Thriathlon AUS picks Challenge Shepparton to be ITU’s Victoria World Long Course Champs Selection Race
Triathlon Australia has announced its National Calendar of events for the 2016-2017 season, unveiling that CHALLENGE SHEPPARTON will be the feature long course race for the state of Victoria.
The National Calendar covers both the Australian National Championship events and the Australian Age Group World Qualifying events. The calendar is designed to span all states with the aim of promoting and creating fair and equal opportunities for Triathlon Australia members to participate.
The National Calendar sets out to showpiece some of the best Triathlon and multisport events Australia has to offer. “Not only are the events a unique experience, but our Race Directors delivering them are world-class,” said Triathlon Australia CEO Miles Stewart.
On Friday 1 July, CHALLENGE SHEPPARTON received the exciting news that its long course event – scheduled for 13 November 2016 – was to be the only World Championship Qualification Event taking place in Victoria.
“After three years establishing CHALLENGE SHEPPARTON, this now places our much loved race on the National and International triathlon stage,” aded CHALLENGE SHEPPARTON Event Manager Kelvin Maude.
This means that CHALLENGE SHEPPARTON will provide the opportunity for Elite, Under 23 and Age Group triathletes to earn points towards the 2017 ITU (International Triathlon Union) Age Group World Championships to be held in Penticton, Canada. “A chance to win points to secure a place on the Australian Green and Gold Team is a dream of many athletes,” noted Mr Maude.
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