Headlines and 20 Questions with Ironman Triathlete Petr Vabroušek

It’s been a bad week for World Triathlon Corporation (WTC), the company that owns the Ironman brand.  First there was the disaster of the Ironman Access program.  WTC feels there is a problem with people who, in order to get in an Ironman race, will sign up for three or four races and then not show up to some of them when they get into the race they want.  This leaves up to 3,000 ironman slots a year over all of their races that go unfilled.  In order to alleviate this, they came up with a program which allowed athletes to buy early “access” to their events in order to sign up a week before everyone else.  The cost to the athlete for this program would be $1,000 annualy.

Many, including myself saw this as just an opportunity for WTC to increase revenue and provide access to individuals who are willing to “pay to play”.  They know that triathletes are affluent.  A recent study indicated that the average triathlete makes six figures and spend about $22,000 on their hobby. Participants already pay pretty steep entry fees, $250 for a 70.3 and $500 for an Ironman.  Pros now pay an annual $750 fee to have the privilege to enter races, and they introduced a program last year that limited payouts to competitors that finish within 8% of the winner’s time.

The uproar to the latest Access program was deafening.  It was a study in how social media works in the 21st century.  They were bombarded with facebook posts and tweets and e-mails.  With 24 hours, WTC rescinded the program.  Their CEO, Ben Fertic, put out a short video apologizing for letting us all down.  You can take a look at it by following this link:

Video from WTC CEO Ben Fertic

This weekend, WTC put on the Ironman Miami 70.3.  Reports from the participants indicate that it was a disaster.  It was hot and humid in Miami over the weekend, but the elements are part of the game.  What shouldn’t be part of it is the apparent disorganization that occurred throught the event.  From a disorganized check in, to not having the bike transition are set up properly after a two hour delay, to not having water at the aid stations, WTC let their customers down in a dangerous way.  There were complaints that after about half way through the bike, many competitors never saw another drop of water. This is a very dangerous situation that should never occur and considering the conditions, they are lucky there were no serious injuries.  WTC has since posted the following statement:

WTC recognizes the many problems that athletes experienced in Ironman 70.3 Miami this past weekend. While this event is licensed to Miami-based Paramount Productions and not produced by WTC, we take your dissatisfaction seriously. In an effort to restore full confidence in the quality, safety and overall experience in this event, WTC is doing the following:

1.   Effective immediately, WTC is taking over the operational planning, management and execution of this event for 2011. The event will be incorporated into our operations system and produced at the high-quality level you expect from our other races.

2.   For all athletes who competed in the race on Saturday, WTC is offering a complimentary race entry into any of the 70.3 races in 2011 listed below, to include next year’s Ironman 70.3 Miami.  WTC will contact those competitors on December 1 with registration instructions.

At the start of this tale, I took care to define the caretakers of Ironman as WTC, the company that owns the Ironman brand. The reason is because during the storm that they have weathered over the past week, there were some who obviously drank the cool-aid and were quick to tell everyone that Ironman had meant so much to the sport, etc., etc.  I agree.  Ironman is an Iconic trademark and it’s participants are so loyal that many of us have tattooed their brand on their body.

However, it must be remembered that, in my opinion, WTC is not triathlon.  They are not the 15 competitors that showed up on a bet that first Ironman and they are not John and Judy Collins who organized Ironman.  They are not even the Hawaii Triathlon Corporation, the company that brought Ironman to the world stage and who WTC bought the rights to Ironman from in 1990.  WTC is a corporation and their mission is to increase revenues, and as they state, to make the Ironman Brand the most recognized in the world, end of sentence.  I’ll leave it up to you to decide what that means and let’s hope going forward, they will invest in their athletes and keep Ironman what it has been for the last 30 years.

Now for what is right in the world of triathlon.  I’d like to congradulate two Sacramento teenagers who you are going to hear a lot about in the future.  Shayna Powless and Jeroen Keukenkamp won their age group at the XTERRA National Championships.  These two have been tearing it up locally for a while at the TBF triathlons here in Northern California. You can get the full story in the news section below. Shayna comes from a very athletic family.  Her mother represented Guam in the Olympics.   I saw Shayna’s little brother, Nelison, finish on the podium among men last spring in a mountain bike duathlon on a borrowed single speed mountain bike.  I offered him a scholarship to Sac State on the spot.  However, his dad, Triathlon coach Jack Powless indicated that he would have to finish middle school first :)

Other than that, not a lot going on this week.  There were a couple of Ironman races and IM Arizona is on the horizon.  I’ve got a great interview with an Ironman Ironman (no, I didn’t write it twice by mistake) Petr Vabroušek.  The guy hasn’t taken a day off or met a race he wouldn’t show up for in about 15 years!  I’ve also got a report on something I found interesting at Interbike.  I hope you do to.


The News

IndyCar: Kanaan Spills a Bit of Blood in Triathlon

Steffen Wins Noosa Triathlon After Ironman 2nd

Sac-area Teens Come Home Victorious From XTERRA National Championships

Atkinson Picks Up Noosa Trifecta

Winkler, Wassner Win Men’s, Women’s Titles at Marin County Triathlon

Ironman 70.3 Miami: France’s Sundrie, Britain’s Cave Brave Heat, Hardships of Downtown Endurance Test

ITU 2011 Triathlon World Cup Series Dates and Venues Announced

Para-triathlete Hector Picard to Compete in Conchman


Advice from a Pro

Recovery advice

ITU and Olympic Triathlete Sarah Haskins – ice bath after a tough run and bike session…contrasts are even better (cold/hot/cold).

XTERRA Triathlete Dan Hugo – Have a glass of water with protein powder just before sleep, along with some L-Glutamine.

ITU Triathlete Stuart Hayes – Protein shakes after all intense sessions swim, bike and run. and an ice bath.

Ironman Triathlete Kate Bevilaqua – Sleep, sleep and more sleep! It it the time your body recovers the most so the more you can get of it the better! I try and get a short nap every day even if only for 30 minutes! I also stretch and use my TP Therapy most days.

Ironman Triathlete Leanda Cave – Aside from retail therapy! I use 4 extra large soft ice packs and sit down in bed with them on my quads and hamstrings while I read a book….I hate ice baths.

Ironman Triathlete Ben Hoffman –  Find foods you like to eat right after training sessions, and get the calories in as soon as possible afterward. Get with a massage therapist that really understands your needs, and take plenty of naps!

Ironman Triathlete Petr Vabrousek – Cold water right after the bike or run session, especially in hot environment. Whenever possible, I jump to the lake, river or ocean as soon as possible. In nasty winter conditions, hot bath can do similar wonders.


Product Review – The AirCaddy

If you have traveled to a race recently, then you are well aware of the sticker shock that comes with traveling with a bike.  Delta is now charging $200 one way, and many airlines are charging $150.  My wife and I took bikes to Europe a couple of years ago, right as the prices went up.  Northwest tried to stick us with a $300 charge on the way back home.  Thank goodness my wife speaks fluent French and she successfully argued us out of the charge.  It’s interesting that Northwest was the first to jack up the prices on bikes and now they are out of business.

The other problem is that many bike boxes weight more than the bike, putting you over the weight limit and exposing you to another charge.  The boxes are built for pro cycling team or pro triathletes who take a lot of trips with their bikes .  You and I, on the other hand may make one trip a year, so is the investment in a $500 plus bike box or bag worth the price tag?

One solution is the Aircaddy K9100 Compact Container from Arietar Lyd in Oak Park, Illinois at www.aircaddy.com.  It’s a cardboard box with an internal aluminum mounting system that has been specifically designed to carry your bike.  The basic box that can be FedEx-ed sells for $99.95 and is said to last between 4-6 trips.  You can ship your bike through www.shipbikes.com door-to-door or have it dropped off at a local bike shop, usually for less than $100 via FedEx Ground in the continental US.  One person who uses the aircaddy said he got eight trips out of it.  When the outer shell wears out, you can buy a new one for $39.95.  If you are going to use the box on a plane, you can purchase a wheel kit for $59.95.  When not in use, the aircaddy folds up and you can purchase a travel bag for it for another $29.95.

The Aircaddy has a triangular shape which allows you to throw extra items besides you bike in the box.  It has a 60lb capacity and the manufacturer indicates that it exceeded 3,500 pounds of downward peak force in testing, so your bike will arrive at it’s destination in one piece.  The box measures 58” long by 22” wide by 31” tall, which totals 164”.  This conforms to all FedEx, DHL and UPS shipping standards as well as ATA, TSA and FAA size and security regulations.  It has a Velcro closure at the top which is very handy for TSA to open (which they will).  Because it is easy to inspect, you are less likely to suffer damage when some fat fingered TSA agent goes through your stuff and then tries to put it all back together.


20 Questions with Petr Vabrousek

Petr Vabroušek is an Ironman among pro Ironmen.  He has shown up for the last 11 Ironman World Championships.  Last year he did 45 races, 24 of which were at least a half IM – half of which he won.   He even did an XTERRA race (finishing second) and then went out the next day and won a IM distance race!  Some of the highlights include a 4th at Ironman Canada, 2nd at Ironman Lake Placid and 6th at Ironman Brazil and Utah.  He takes exactly 4 weeks off in the winter before he starts racing again.

He also holds the distinction of being the only triathlete I’ve interviewed that thinks he’s paid enough.  I guess it’s all about your perspective.  Petr is from the Czech Republic and has master’s degrees in economics and marketing, so I guess he would know better than I.  He also speaks 5 languages, so I’m sure that when Petr decides he’s done racing, he won’t have much trouble finding a real job. You can check him out at his website: http://www.petrvabrousek.eu/default.aspx?intLang=1

Here is an interesting 20 questions.

(This Week in Triathlon) What is a guy that has two masters degrees in marketing and economics and speaks doing spending his time as a pro triathlete?  Shouldn’t you be solving the world crisis?

(Petr Vabroušek) Interesting question J! I won´t be professional triathlete to the end of my days, and there will be other crisis to solve later on… Right now, I am fully enjoying my flexible job, which allows me to spend tons of time with my family.

(TWiT) When you do enter the workforce after your triathlon career, what would you like to do?

(PV) Whatever seems most appealing at the time. It is hard to say, what it is going to be now, when I am not sure, if it´s coming next year or in 5 years… I would love to stay connected to triathlon, but also can imagine totally different venture.

(TWiT)  You have an 11 year old son.  What will you tell him if he announces he wants to become a pro triathlete?

(PV) He will get the same answer, as if he would announce, he wants to be a pilot, dentist, guitar player or millionaire:  If you really want to do that, I will do my best to support you in your decision.

(TWiT)  You won the Czech Duathlon Championship in 1995.  If Ironman announced a new duathlon world championship, would you be up for it?

(PV) I would definitely consider it. Prior to triathlon, I was rowing for 10 years. As a result, my limited flexibility and unlimited power, allows me to hammer bike and run. I just found out, that water is not to be conquered by sheer power. I lost too many Ironman wins just in the swim portion… Making “Ironman duathlon“ would definitely take my weakness out of the equation. I always wanted to do Zofingen, but there was always some Ironman around…

(TWiT)  What was your greatest moment as a rower?

(PV) Discovering the joy and pleasure of doing outdoor sport activities. As a kid, I was extremely lazy and even considered walking too exhaustive. My parents put me into local rowing club along with my older brother when I was 10 yrs old to fight that laziness in me and it worked. My older brother stopped rowing few years later, my younger brother joined us against his will 2 years later and kept rowing up until 3 years ago (he is single scull lightweight World Champion and 2 time-Olympian in lightweight double scull from Sydney and Athens).

(TWiT) Were your parents active in sport?

(PV) My father grew up in small rural village and his only sport was lot of agriculture work, my mother did a little bit of athletics (high jump), while at school. Neither one was competing. My father only started to do some runs and shorter triathlons few years ago under my guidance and at a very slow (recreational) pace.

(TWiT)  I visited the Czech Republic once. The women are beautiful there.  Should I keep this a secret?

(PV) You´ve just published it! That is true and everybody knows that. My wife is prime example and I am very happy to be with her.

(TWiT)  You have been at this for a long time.  What has changed for the better since the ’90s? What has changed for the worst?

(PV) The fields are growing as well as the number of top athletes and number of new races. I don´t see major any major changes for worse or better. You have more races to choose from, but it is not always easy to enter them. As for official Ironman races, I would expect prize money to substantially go up, along with number of athletes participating and sponsor and media interest increasing. That is not happening…

(TWiT) As a triathlete, you are probably paid the least for the most amount of work of any pro athlete.  How would you suggest that triathlon take steps to provide a living wage to it’s product?

(PV) I completely disagree. I don´t feel to be under paid. I earn enough money to support my family. I agree, prize money should be a lot higher, then 15 years ago. On the other hand there is a handful of sponsor, who realize my visibility on Ironman circuit and are willing to support me.

(TWiT) How exciting is the new $750 price tag on an Ironman license.

(PV) Not really. For me it only meant, that my costs went up by that amount. As formal Ironman Champion and frequent visitor to the podium, I had free entry into all IM races, I have ever done – except for the very first one in 1999 in Australia.

(TWiT)  At Lake Placid this year, as you passed Maik Twelsiek, you turned and said something to him.  Do you mind sharing what you said?

(PV) I told him: “Keep it up, we are almost there!” I still hoped, it wouldn’t make him want to catch me back.

(TWiT)  I follow quite a few triathletes on their blogs and twitter.  Most of the comments are regarding food.  Can’t an Ironman triathlete eat pretty much anything he wants?

(PV) It depends on his or her goals. If it is just to reasonably finish races, eating anything would work. If your goal is to finish at your best, you should choose generally healthy diet. I personally eat 90% healthy and 10% junk (more social reasons, then craving).

(TWiT)  What would your significant other say is your most annoying habit?

(PV) I have a tendency to pontificate and explain more than necessary. Tried to avoid this in this interview though…

(TWiT) You have raced at Kona for 12 years in a row.  How many more appearances can we expect?

(PV) Not sure, I have been always saying, that I will keep racing pro as long, as it makes me fun and money. Once one of those assumptions will be gone or some health issue arises, I will stop and do something else. It would be nice to make it 20 in a row…

(TWiT) You compete in an incredible number of races every year.  Probably double or even triple the number of races many to triathletes do.  Is it because racing is that much fun for you?

(PV) Definitely. I am typical racing type of athlete. Training is nothing, I would be excited about. Not having a major race for 4 weeks would mean serious troubles with training motivation for me. I also found out, that my body and mind can absorb unlimited number of long distance races (92 Ironman distance races + similar number of half IM, “Nice” distance triathlons and cycling and running marathons – over past 10 years). Having long distance race practically every weekend gives me a great training base for future races and I can just enjoy resting and tapering for the rest of the week…

(TWiT) What one race would you say was your favorite?

(PV) Original Ironman South Africa in Cape Town – my first win in official IM race, great and challenging race course and amazing place to discover. Current IM SA in Port Elizabeth is pretty close to it too, especially with nearby Addo Park.

(TWiT)  What about Ultraman? (515k triathlon over three days) Does that sound like a fun weekend?

(PV) It actually does. I feel I have more reserves in endurance, then in speed. As a professional with family to feed, I have to look on entry costs/prize money ratio and that looks better at Ironman races, then at Ultraman. I would have to find a strong sponsor willing me to represent him at Ultraman…

TWiT)  Please give me your thoughts on drafting in triathlon.  Legal or otherwise.

(PV) Making drafting legal in long distance triathlon would probably kill the sport. There are no strong teams, which would make it interesting concept (similiar to Tour de France). It would be mess… It would be interesting to see few races trying that format and observe, what would it do to the race itself and its participants. For other races, I would increase drafting zone to 15 meters for professionals.

(TWiT) Are there any social causes that you are involved in?

(PV) I participate at several charities connected to some IM races, I do. Few times a year, we as a family contribute directly to some local charities and I sponsor few kids races in the Czech republic.

(TWiT)  Underpants Run, Boxer or Briefs?

(PV) Boxer.

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Headlines and 20 Questions with ITU Triathlete Kate Roberts

Once again, I apologize for the delay between webisodes (especially to you Katie), but as I don’t get paid to put this excuse for journalism together and I’m trying to juggle work, coaching, graduate school and even a trip to Interbike a couple of weeks ago.  Sometimes, something has to give.  This time, it was this column.  In any event, here is the latest.

In addition to the all the news you can’t use, I have 20 questions with the beautiful and talented Kate Roberts.  She is a bright shining star in a somewhat boring ITU Triathlon field.  I’m also introducing a new feature this time around with some of the sport’s biggest stars giving us info on what they do to get faster, recover  better, etc.  This week, we learn some preferred speed drills.

I would like to congratulate Conrad Stoltz and Shonny Vanlandingham for their XTERRA

World Championship titles.  That makes 4 world titles for Stoltz, a new record, and it’s the first world title for Vanlandingham.  Shonny is 41, which means all of you out there have no excuse – that’s right, I’m talking to you Tatjana!

Also, congratulations to Amber Monforte, Conrad’s significant other, who won the XTERRA Amateur World Title.  I saw both of them before the start of the XTERRA Trail Run National Championships in Bend, Oregon a month or so ago.  They were up early, walking their dog and rooting on the competitors. It was great to see them out for the love of the sport.

…and speaking of significant others, it’s great to see that Thomas Vonach, significant other and coach of pro triathlete Yvonne van Vlerken, is back from his back surgery.  He finished in the top 5 at XTERRA among the amateurs and  second in his age group.

I’ve also got some info on a couple of products I came across at Interbike.  They are definitely on my wish list!  That’s it.  Please enjoy and hopefully, I’ll be motivated to come back at you next week.


Headlines

Stoltz is First to Win Four XTERRA World Titles

Hy-Vee Triathlon Signs Partnership Agreement

2010 Life Time Fitness Triathlon Series Race to the Toyota Cup Champions Crowned in Dallas

Details of London 2012 Triathlon Test Event Revealed

McCormack Wins Second Ironman Triathlon Title

Wheaties® Box to Feature Ford Ironman World Champion for First Time Ever

New International Triathlon Series Announced

Revolution3 Brings the World of Triathlon to Anderson, South Carolina

Nautica Malibu Triathlon Raises $1 Million for Pediatric Research

Napa’s Murphy Wins USA Triathlon Age Group National Championship

81-Year Old Fort Myers Triathlete Triumphs


Training Advice from the Pros

What are some of your favorite speed drills?

Sarah Haskins (ITU Triathlete and 2008 Olympian): Tire drags – working on form and power while running.

Dan Hugo (XTERRA Triathlete): Didn’t know I was supposed to have any…that solves the riddle, I’d say!

Stuart Hayes (ITU Triathlete): I don’t do running drills because I don’t have time to go down the track.  When I go running I concentrate on being light on my feet and when doing track sessions my coach will make sure I don’t over stride, keep my head in one place and relax my arms.  I spend a lot of time working on my core stability by using a reformer Pilates machine.  I also do a lot of calf work to make sure I can get up onto my toes when running fast.

Kate Bevilaqua (Ironman Triathlete): After being injured for 18 months with stress fractures I had to make a few changes to my running training to enable me to get back to fitness without further injuries. So I have actually eliminated my track sessions (which I must admit I don’t mind at all!) and now my speed training consists of downhill running! My coach has a special loop he makes me run off about 3.5km with a steady climb then a long downhill followed by a brief recovery, the focus is always the downhill and fast leg turn over. That is as quick as it gets for me! If you are talking about specific drills, you can’t go past the high knees, butt kicks and bounding! 3 of my favorite!

Leanda Cave (Ironman Triathlete): Swimming: 20x25m sprints ever 3rd easy.

Bike: 3 sets of 1min spinning (cadence around 110), 30sec easy.  5 minutes between sets.

Run: on a treadmill, 20x 20sec @ 18km/hr or 12.5mph, 40sec off (straddle treadmill).

Ben Hoffman (Ironman Triathlete): I like adding tempo into my long runs, as it’s the best way for me to simulate race effort.  For swimming, I prefer repeat 150′s, as they are still sprints, but demand concentration on technique too. Finally, for cycling I like my Ironman pacing efforts. They certainly aren’t pure speed, but the strength I gain from them is essential.

Petr Vabrousek (Ironman Triathlete): The shorter, the better. I am build for endurance anything faster than IM pace makes me suffer! I would very often do 10 second repeats on the bike (with ample recovery), 20 second sprints on the run and 15 second swim intervals. I repeat those until I feel I would have to slow down.


Product Review

At interbike, I came across a company that is making what looks like the perfect bike for those of us that spend hours in the saddle, but don’t race bicycles.  As a triathlete and coach that believes that most of an athletes training rides should be done on a road bike (saving the tri bike for bricks, tri specific tempo rides and races), I don’t care about the UCI rules. So, some like minded bicycle designers and long distance road riders, Robert Choi and Barley Forsman have designed a bike that they (and I) want to ride.  A road bike for the rest of us!  It’s the Venga SL and Venga EL from their new company, Volagi Cycles in Morgan Hill, CA.

As with a lot of small companies at Interbike, they were tucked over in the corner, somewhere between the Chinese contingent and the Italian contingent.  I’m glad I found them.  The first thing that caught my eye was the disk brakes!  Disk brakes on a road bike?  That’s against UCI rul….never mind.  Like I said, they are thinking out of the box and have designed a bike that, while it doesn’t follow the mandate from the road racing community, it does looks fast, comfortable and light.

The frame is 30/24T high modulus carbon fiber that features the “LongBow Flex Stay Suspension” They have separated the seat stay from the seat tube and lengthened it to attach to the top tube.  This should increase the shock absorption properties of the frame.  The frame is also narrow, which means it’s pretty wind efficient.

The disk brakes are another great idea.  Disk brakes work when it’s wet, when it’s cold and even when you lose a spoke and the rim gets out of true.  Other components on the Venga SL are high end.  A Dura-Ace drive train, carbon wheels and BB30 SL-K cranks.  They tell me the bike comes in around 15lbs.  All this for a list price of $5,595.  The Ultegra and aluminum wheel equipped EL goes for $3,595. These prices are competitive with similarly equipped bikes from the biggest mass production companies. I understand the bikes will be available for consumption sometime next spring. In the meantime, I’d love to give one of these bikes a long test ride! You can contact Volagi at their website http://volagi.com or you can give them a call at 408-612-8363.


20 Questions with ITU Triathlete, Kate Roberts

Kate Roberts (the triathlete, not the soap opera star) is the best thing to come out of South Africa since carjacking (see below).  She is known for her many magazine covers, her very stylish tri suits and her ability to get on the podium in international competition.  She represented her country in the 2008 Olympics and looks to return in 2012 in London.  She says in her bio that she wants to become a complete athlete.  I think finishing the season ranked 7th in the world by ITU is pretty complete.  As you will see below, her personality is as colorful as her uniforms. You can find out more about “Katie” on her website at http://www.kateroberts.co.za

(This Week in Triathlon) ITU uniforms are pretty boring. They wear black, or the wear black, or there is…black.  You on the hand have taken to wearing pink or purple or both with leopard print.  Where did you get the inspiration?

(Kate Roberts) I have been fortunate to be sponsored by Chocolate Graphics an Australian based company that focuses on making personalized chocolate. John Taylor the CEO of the company is the mastermind behind the colorful uniforms and I have enjoyed racing in the uniquely pink suits.

(TWiT) Does the colorful uniform make you faster on the run?

(KR) LOL, I am not entirely sure but the distinctive suits definitely make me feel good about myself, when I race and I guess this certainly contributes to my overall performance.

(TWiT) Any comment on your suits from ITU?

(KR) I am not one that likes too much attention (although wearing the colorful suits some people may disagree with that) but at the same time I think racing in a suit that makes you feel good and provides you with plenty of compliments is nice.

(TWiT) Have you seen Invictus?

(KR) Yes, I most definitely have and it is one of my favorite movies. I think many South Africans growing up in the pre and post-apartheid area of 1995 could relate to the movie in a gripping and emotional way. I remember being very tearful watching it as, I remember the 24 June 1995 very clearly in my mind. Our Madiba used the 1995 World Cup Rugby as a sporting event to bring South Africans together, as the country was divided for many years by racial policies. The victory of Springboks was celebrated by both black and white South Africans and is regarded as the country’s first important symbol of national unification.

(TWiT) How did you get your start in Triathlon?

(KR) I started swimming at the age of 10 and running at the age of 11 and It had always been my dream, to represent South Africa at an Olympic Games. This dream was conceived when South Africa was allowed back into international sporting competitions after being in isolation for 32 years because our country’s apartheid policy.

I first thought that I would try to compete at an Olympic Games as a track athlete, but when the exciting sport of triathlon made its debut at the Sydney Olympic Games in 2000, I realized that all I needed to do was add cycling training to my swimming and running combination and then perhaps I could fulfill my dream of being an Olympian triathlete. So it was in the year of 2000 that I started competing in triathlons and have been hooked ever since.

(TWiT) Were your parents get you involved in sport?

(KR) My Dad and Mom (Gerald and Karen Roberts) have been so supportive of my triathlon career and I could honestly not have asked for better parents. They were both runners while I was growing up and have competed several times in the Comrades Marathon (a very famous 90km run that takes place between Pietermaritzburg and Durban, alternating every second year) So I guess that is where my love for running came about and ultimately triathlon.

(TWiT) You have graced the cover and pages of magazines all over the world.  Which is harder, a photo shoot or hill repeats.

(KR) Give me hill repeats any day above a photo shoot.. Modeling is hard work and requires a lot of patience to get that perfect photo. I am not a natural model and running up and down hills is far more relaxing and makes me happier.

(TWiT) What is your favorite thing to eat that you shouldn’t eat.

(KR) Hmm, give me a “Who can eat the most chocolates, jelly babies and ice cream contest” and rest assured I will win it.. LOL.

(TWiT) We have the Ghirardelli Chocolate ice cream eating contest here in San Francisco, should I sign you up?

(KR) Yes please Jeff. Immediately :)

(TWiT) The course at the London ITU WCS race featured 9 speed bumps per lap.  Did that put a little excitement into your race?

(KR) To be honest, cycling is the discipline in triathlon that I least enjoy, as it does not come as naturally to me as running and swimming. The less technical a cycle course is the happier I am. The London WCS was a very fast cycle course as the girls in the front pack were motivated to stay away from the chase pack. I know that this course will however be changed slightly for the London Olympics as the organizers want the triatheltes to cycle past Buckingham Palace.

(TWiT) As a coach, I suggest that my athletes do a little cyclocross in the winter (or at least take a skills day) to gain better bike handling skills. Think that might work for you?

(KR) Yes, I think this is a very good idea Jeff. Coach (Dr. Darren Smith) has definitely made me do countless bike handling skill sessions (plenty of tears involved in these type of sessions when he gives me grief) and thus there has been a tremendous improvement in my bike handling skills. I would however very much like to try out the cyclocross and will definitely run this by coach.

(TWiT) Please tell me some things I should know about your country?

(KR) It is known as the Rainbow Nation a title which epitomizes my country’s cultural diversity. Our population is one of the most complex and diverse in the world.

We have 11 Official languages in South Africa of which I can unfortunately only speak two (English and Afrikaans).

I can sing my national anthem in four languages, and to be honest I no idea what it means in any of them…

We call a traffic light a “Robot”

Hijacking cars in South Africa is considered to be a profession,

One can produce a R100 note instead of your driver’s license when stopped by a traffic officer.

We are genuinely and pleasantly surprised whenever we find our car parked where we left it.

(TWiT) Wow, that’s quite a list of SA facts.  Have you had your car stolen? What about a bike?

(KR) I have been very fortunate never to have my car stolen, we have a system in South Africa where we make use of “car guards”  to guard out cars when we go to shopping malls and other places etc. My car also has an immobilizers and a gear lock (A system that locks the gear box) so I am covering all my bases in preventing my car from being stolen. I have also been lucky in that my racing bike has never been stolen but while growing up my town bikes would often disappear from the garage.

(TWiT) I’ve asked this question of your countrymen, Dan Hugo and Conrad Stoltz, what’s the wildest thing you’ve come across on a run (they mentioned monkeys and snakes).

(KR) Snakes are indeed a regular site when riding and it can definitely get the adrenaline going.  I have also encountered baboons and monkeys, while out riding but one needs to be quite careful when you do come across them, as they can be very aggressive and dangerous.

(TWiT) Did growing up in South Africa help or hinder your athletic development?

(KR) No not at all, I was very fortunate to have grown up post-apartheid era, as during the apartheid years South Africa was banned from sporting competitions for 32 years.

I grew up in Bloemfontein, which is the capital city of the Free State province in South Africa. Bloemfontein has nurtured some outstanding sports stars such as the likes of Zola Budd (International Long distance athlete), Hansie Cronje ( controversial South African cricket captain) and Ryk Neethling (Olympic gold medalist swimmer) and this can be contributed to the fact that we have wonderful schools and sporting facilities as well as a rural atmosphere which enables young talent to develop. Bloemfontein is situated at 1400m above sea level which has also benefited me immensely.

(TWiT) So the World Cup were a great success in South Africa.  Will the Olympics be next?

(KR) After the great success of the Football World Cup, I really do hope South African will be able to host an Olympic Games in the not too distant future and I know there has been talk about that happening. I would so love Cape Town to be the host city as I think this is the destination in South Africa that is truly special and breathtakingly beautiful.

(TWiT) Did Zola Budd have an impact on you growing up? (BTW, we in the states know Zola Budd as the barefoot English girl that knocked down the all American girl Mary Decker.)

(KR) Zola undoubtedly had a massive influence on my career. She comes from Bloemfontein, South Africa (just like me) and I met her as young 6 year old little girl. I did not witness the whole Mary Decker incident at the 1984 Olympic Games, as I was too young at the time but it really is an incredibly story. She raced for Great Britain (Her farther had British heritage) at those Olympic Games due to the fact that South Africa was not allowed to compete because of my countries apartheid regime. Zola is very much loved by the Bloemfontein and South African community.  She is an incredibly humble and down to earth person and has always been very supportive of my triathlon career.

(TWiT) Where will I find you when you are not swimming, biking or running?

(KR) Outside of my training regime, I am happiest when I am either sleeping, reading or spending quality time with my family and Labrador Strider.

(TWiT) What are your goals for 2011 & 2012?

(KR) I am very excited about next year and 2012. My goal is the London Olympics in 2012 and my aim, is to make South Africans proud of me at those games. I was thrilled with my performances this past year but I am hoping that 2011 will be in the year in which I can step onto a World Championship podium. I realize that there is going to be plenty of blood, sweat and tears involved in achieving that but I have always said “The more pain and heartache involved in the process, the more satisfying and rewarding the outcome”

(TWiT) Where do you see yourself in 10 years?

(KR) That is a tough question Jeff, but I would ultimately like to say that I gave my career as a triathlete my all and that there will be absolutely no regrets when I am retired. I am very family orientated and would very much like to have a loving husband and happy children (although that seems to be a far way away at the moment..) I would also like to be involved in inspiring young underprivileged children in South Africa to achieve success as the concept of giving to others rather than receiving makes me much happier and content.

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