Bomb the (bike) Base
By Mitch Anderson
Most regular readers would know I have a penchant for relating pop-culture and training ideals. For those of you who enjoy my use of this relationship, please continue on with the following ‘bug powder dust’ reference. For those of you who are irritated by popular culture, I apologise in advance, so either ignore this month’s offering and skip onto Rod’s physiology or be thankful I haven’t taken the ‘it’s-that-time-of-year’ approach to base training!
So, the classic track by ‘Bomb the Bass’…Bug Powder Dust, which has been remixed by everyone from the LA Funk Mob to the legendary Kruder and Dorfmeister (in the classic K+D sessions) is:
“Bug powder dust, a mug one jism, the wild boys running round into some trippin’ , letter to control about the big brother, trying like hard to not blow my cover”
Obviously some of the trip-hop nomenclature is beyond the scope of this article (i.e. I don’t know what the heck any of that lyric means), but I REALLY like the song. So the take away message is: even if you don’t understand the scientific minutia pertaining to the physiological mechanism of base building (i.e my lyrics), following a base program can still be very successful and enjoyable process (i.e. you can still enjoy the song).
So ten to twelve weeks of bombing your bike base is extremely important from the time you buy this magazine (September, October and November). It’s not too late to really prepare well for the season ahead…honestly! I believe you’re better off spending the time from now until December doing LSD (long slow distance) training, so that you have a launch pad to peak in March and April (by doing intervals and brick sessions), when the important races start happening (National and State Titles).
So what is base training? Inherently training for aerobic (oxygen buring) or endurance exercise should improve the efficiency of your muscles (heart and skeletal). This efficiency gain is brought about by changes in both in your cardio-respiratory system (heart and lungs) and the your muscle’s ability to extract oxygen. To get a little bit more techo., your heart increases it’s ability to pump out blood (increased cardiac output) and the a-V O2 difference (muscular ability to extract oxygen) improves. The number of blood vessels supplying your muscle with blood and thus nutrients, is increased, as is the amount of enzymes required to break down fatty fuels. If you still don’t get it, this all means that your VO2max or maximal oxygen uptake (in mL.min-1.kg-1) increases as you do aerobic training, and THAT’S A GOOD THING! Your base period needs to be skewed towards increasing your aerobic capacity (VO2max).
Aerobic training or LSD is predominantly done at low intensity. But what is a low intensity? For those who use a heart rate monitor, it’s less than 70% of your maximum heart rate. For those of you who don’t, it means that you should be able to speak a full sentence when you are riding along, without feeling out of breath. For the pedants among you, it’s a sentence of ten words or so! Another guide to the intensity of your session is rating of perceived exertion (RPE). This is a scale from 6-20, dreamt up by a scientist by the name of G.A.V. Borg in 1982, where 7 is very, very light and 19 is very, very hard. Anything more than a 14 on this scale is too hard for optimal increases in aerobic capacity. In a canny twist, add a zero to the RPE and that should be your heart rate. A final scale is speed of your bike on a flat, wind-free terrain. Keeping in mind gender (men tend to be 10% or so faster than women, though not always) and fitness differences (the more highly trained you are, the less likely you are to need my advice! And the faster you will be cycling), aerobic pace should be between 22 and 32 km.h-1. In essence, the training intensity should be easy and you should feel as though you could keep going at that pace ad nauseum (for most of the day!).
Another tip is to hit the hills for at least one weekly session over the next few months. Varying grades of ascent will mean different muscle groups are emphasised throughout the session, building efficiency in all muscle groups. Furthermore, this has the benefit of varying cadence, which is also ideal for working on pedal stroke efficiency. Unfortunately, hills alone are not enough for improving your pedal stroke, so practicing single leg drills is highly recommended. Incorporate 100 pedal strokes or 60s of single leg cycling, trying to make a fluid circle (pulling up as well as pushing down on the pedal) on both left and right leg, taking care to particularly concentrate on your non-dominant leg. Five times on each leg, a couple of times per week will do the trick. A word of warning for hill climbing, it might be steep, but it does NOT HAVE TO BE HARD. Also please note, YOU ARE NOT LANCE ARMSTRONG, but you can be like him. Climbing should take place in the aerobic range, making full use of those larger sprockets on your cassette…there is a 21 or 23 chain ring on your bike for a reason. Stay in the saddle and make use of it, at a moderate to high cadence!
So over the next twelve weeks, aim to push out your longest rides by adding 1/2 to 1 hr per weekend. During the week add 15 minutes per session, time permitting. Take plenty of carbs for those longer weekend sessions, have more in your pocket than you think you will need. Making your training easy, by following the intensity guides should mean you won’t get sick or injured. Speaking of which, it’s also prime time to make sure your set-up is right (speak to an expert, there’s always one in your local bike shop-just ask them, they all think they’re experts!). If you need new cleats, now is the time to put them on. If you are advised to change your set up, only move your seat or stem by millimetres not centimetres.
So start bombing the base now (secret kilometres, provided your cover is not blown), and you’ll be stronger and set-up for the season proper!
Gut ThresholdNutrition PrinciplesBy Mitchell AndersonMy favourite ad on television has just started being re-run after at least 12 long months in absentia! It’s the HBA advert, where a small boy talks about a nasty experience with a crocodile. In a twisted little voice he says: “Crocodile came along. Bit me into parts. I mean pieces. Bit my guts out. Then my head went one way, my legs went the other way!” Minus the crocodile, kinda sounds like doing a triathlon. Your gut is twisted every which way whilst you’re exercising. This article will explain why!So really, I want to talk about the concept of ‘gut threshold.’ I’m certainly not going to claim this description as my own…but I haven’t heard anyone else talk about it in this manner!! The term ‘gut’ globally describes your stomach and intestine. To start, the key is the word threshold. In VERY simplified terms, the way your gut works is almost digital. It’s either emptying, or it’s not. You either feel distended, or you don’t. It reaches a point (or threshold) and then shuts down. The very worst thing that can happen during an endurance event is for your gut to shut down. No gut equals no nutrition. Absorption of gut contents is affected by three main factors: thermoregulation (relying on heavily on environmental temp.), exercise intensity (relying on your aggro) and concentration of gut contents (relying on what you’re eating/drinking). Largely, it’s good to try and keep the first and last in check, so you can maintain exercise intensity…therby maximising performance.So if you can think of gut threshold in a way similar to lactate threshold- you reach a point of deflection on a graph where your lactate begins to rapidly accumulate in the blood. This means you have to slow down. Similarly, if you push your gut over threshold, if exercise continues…you’ll have to slow down. If you get too dehydrated or take in concentrated solutions, then intensity will suffer due to gut shut-down. Blood that was being sent to your gut is being diverted to muscle (for exercise) and skin (for thermoregulation). So let’s think more about factors effecting gut emptying and why it’s important.It’s really not that difficult to understand why gut threshold is important. The three contributing energy systems during exercise are: fat, protein and sugar. Protein is not a vital piece of the exercising pie, but the others are. Fat is stored in limitless supply, some more limitless than others (!), but you have a finite level of access. Furthermore, it is a difficult substance to absorb across your gut membrane, as it requires processing prior to absorption. In addition, this absorption happens in the intestine, not the stomach. Carbohydrate, on the other hand, is readily absorbed across the stomach membrane utilising swanky co-transporters. These suck up carbohydrate and electrolyte and water, dumping these vital components straight into the blood stream for use. Your brain and exercising muscle demand glucose in mass quantities. Quite differently from fat, carb’s are in limited supply in the human body (stored as glycogen in the liver and muscle), so any additions are greatly beneficial. If you run out, then you’ll hit the wall.The stomach is the first port of call for anything you pop into your mouth. Food and fluid shoots down your oesophagus and is processed by the stomach first. It mixes and mashes and adds acids to break the food into small parts. I mean pieces. So when you are racing, anything you pop into your mouth that isn’t glucose (or fluid and electrolytes), I think of as a distractor. Essentially I mean protein, fats and fibre, none of which are absorbed across the stomach membrane. There are a few reasons why they’ll behave as distractors. They’ll block the efficient absorption of the essentials, by not being absorbed until the intestine. They act to increase the concentration of the solution inside the gut, thereby dragging fluid from the blood to assist in equalising the concentration. Furthermore, they aren’t needed by the body to perform exercise (there’s plenty of fats running around already, you don’t use much protein, and you sure as heck aren’t worried about your bowel health with the fibre )…so why eat them?The fact remains that palitibility is the main stimulus for eating and drinking during exercise. So whether or not you like the taste of something. The real trainability of the mind lies in ensuring you stay positive and receptive to carb/electrolyte/fluid, rather than allowing your mind to force you into eating sub-optimal food and drink like bars or other solids. I’m not saying you shouldn’t eat what you like during training (especially on the bike), the intensity during training is much lower and shouldn’t be pushing your gut to the limit. I’m talking about racing and utlising largely liquids, allowing you to load your stomach optimally, rather than adding fibre. Furthermore, using sports drink in the correct concentration (6-8%), and gels (plus or minus salt tablets) will provide you with every nutrient you need in a race spanning 1h to 15h. They will also assist in adding nutrients in the correct concentrations.So try and push your gut to it’s limit in the same way you push your muscle to it’s limit. Manage it at gut threshold, so you’re always pouring in as much water/carb/electrolyte as your membrane can absorb. Minimise the number of distractors. Maximise your performance. Race well. Stay away from crocodiles. wintermaintenc.pdf Holding Summer Form ALL Winter
By Mitch Anderson
Forget the miracle pill or diet…it’s the same old problem every year. You spend six months training, racing, getting ripped to within an inch of your life and then winter happens! “Too cold today. Too wet today. Hmmm…pass that donut can you my pretty?!” Come October, you’re a butter ball and have to get back onto the track for real! So how do you maintain that summer form all through winter? First, you get yourself a solid retreat on the Sunshine Coast, Queensland. Ok, that’s a bit rich, let’s say you head off to Colorado or Hawaii? Kidding, lets keep it real for the masses.
Assuming you’re stuck in your current residence, with the same family, job and life. We have to make a list of goals for maintaining form. Break it back to the basics: swim, bike, and run in the sub-sets of endurance, strength and body mass.
First principle is Endurance:
On the whole, the best way to maintain endurance is to maintain the same rate of training all year round. This is not always possible, so I like to think about holding key sessions for the winter period. Each discipline should be approached in a similar way.
Swim: Pick your longest set for the summer, and reduce it by 10%. Try and do this session once a week, every week. The key is not to miss a session on any week. If you only swim once a week, at least you will maintain the neural pathways of a long set. That said, frequency is the mainstay of swimming well…so try and get in often for short swims (aside from your key session). That way, you’ll only have to do your head in once a week in the pool.
Bike: Again, pick your longest summer bike, but reduce it by 25%. Try to do this session every second weekend. But here’s the kicker, look at the weather every Wednesday. If it looks fine, do the long one. If it looks average, do a shorter ride (50% of longest summer ride). Do not skip a ride because of the weather. If you don’t have a jacket, buy a good one OR invest in a fancy wind trainer. I prefer the former option- you never know when it’ll rain on race day, so you might as well get used to it (also, a jacket is cheaper)! Do a longer ride every weekend it is good weather. Swap a Saturday with a Sunday if you can get better weather. This will see your endurance maintained all winter. Try and fit 2 shorter rides in the week.
Run: Pick your longest run for the summer, and reduce it by 25%. There is no excuse for not doing this every week, whatever the weather. Running is a heat generating tool and it doesn’t take that long. You should always do your long run once a week- no excuses! Take it slow, and build that aerobic base. No-one is timing you, so set PB’s for lowest heart rate for same run time if you can. Rug up for another couple of 50% or 60m runs a week.
Second principle is Strength:
Strength is gained and maintained by stressing your muscles (a principle called overload). You can do this in the gym or be sports specific. I like getting in the gym on the crappier days and just for a change of scenery. I like the strange looks from the schwarza types, I can see them thinking, “Who invited the puny dude with the funny tan, his whole look is bringing me down. Arggghhh…best I just look at myself in this mirror again…oh, yeah.” You know the types. So ignore them, and do a strength session over lunch. It should only take 45 minutes. Don’t forget to go to fatigue on the abdominals.
Swim: Try using pool buoy and bands (B&B) on your short sessions. Fill up the arms with lactate by doing power pull with the B&B. For those uninitiated, essentially that’s breastroke arms only. Try skulling for strength too (feet forward is best).
Bike: Single leg cycling is a great drill for strength and technique. Try 100 revs each leg by five, every twenty minutes on the trainer (or road) to break up a boring ride. Try and avoid listening to the headphones too…concentration is an important element of this exercise. Use gym sets including squats (double leg), heel raises under load, quads/hams over fulcrom, short seated row and leg press. Get someone who knows to show you how to so them properly.
Run: The long run will help maintain strength, but some specific gym work never went astray. Focus at all times on your vastus medialis oblique (VMO), the little bit of muscle that overhangs your knee-cap. It is crucial for healthy knees. Single leg squats over a step are great, as are bent knee heel raises. The latter can help to prevent stress fractures and shin splints. Heaps of abs too…I firmly believe you can do 20 minutes every other day to keep the physio away. Finally, don’t forget to warm down properly post training- calf, hamstring and quad stretches are vital.
Third principle is Body Mass:
Rather than approach this from sport specific point of view, I’ll be general. Don’t worry about putting on some puddin’ in the winter. It is completely normal and t is helpful for a number of reasons. Keeps you warmer is the most important one. Means you float better in the pool. Acts as a limiter of weight gain. You release a hormone (leptin) from your fat cells which tells your brain to stop eating…so a few more is helpful, but not a lot more. As with anything, moderation is key. Being a blimp in October will not be helpful, but being hard on yourself all winter to maintain 5% body fat will not be of assistance either.
The only aspect I haven’t mentioned is keeping buff by going to the salon for tanning and waxing all winter. Every 6 weeks, I like going to Merlene at the Happy Waxers in Prahran to keep my kini and tan lines looking svelt. She’s also my analyst, so we talk some mental health too. And if you believe that, you’ll believe anything!!! Good luck over the winter, stay on the track for your key sessions and stay out of the tanning salon! Check out www.mitchanderson.com.au if you have questions or interested in race reports all winter!
Articles
Race Day Fluid and Carbs, More or Less?
Race Day Summary.
By Mitch Anderson
It’s really hard to get it right. It’s really hard to give people direct advice to get it right. But if you can just understand how the system works, you’ll be a lot closer to almost getting it right. If you could jump on the scales at the end of each hour, the job would be so much easier. So how much fluid with how much carbohydrate and electrolyte? I’m going to try and make this clear in physiological terms and practical terms.
What type of fuel to put in?
Imagine you gut is a filter. It is essentially a water filter, then secondarily an electrolyte and glucose filter. Then, and only then is it a fat and protein filter. The latter items require the most time and remain the most complex items to filter. Indeed they are not required on race day, because you don’t burn much protein (it is not a significant contributor to metabolic requirements) and you have more stored fat than you can use in a day (try a week!). Fat and protein clog the filter, do not use them on race day (unless you’re racing for fun, not performance).
Water never truly clogs the filter. You can drink water almost as much as you like. It even helps when the filter is blocked, by flushing carb and electrolyte through the system. It helps because it dilutes the contents of you gut. The advice on your gel packet reads: “take with water” for this very reason. Water in excess can be a problem with causing bloating the gut, or the other extreme water intoxication (which makes you wee and bleeds sodium from your body). But on the whole, water is helpful.
Carbohydrate and electrolyte do clog the filter, but not as much as fat and protein. There are specific transporters for these substances in your gut membrane. In fact, there are co-transporters which take all three (water, sodium and glucose) in one hit. This is another reason why water should be added to your gut contents when you take a gel. In addition, glucose and electrolyte are vital to maintaining the metabolic output of your muscles. Neither are stored in huge amounts in you body, like fats. This discrete supply means you should focus on their replacement (with water) on race day.
How much fuel to put in?
Everyone has heard the old chestnut about ingesting 1g CHO per kilo of body weight per hour. This is an excellent guide to quantity, but does not take into account the entire story. Other things to note are: electrolyte quantity; mode of ingestion of carb.; exercise intensity; mode of exercise (bike or run); training state; clothing; timing of the race; early/late in the race; length of the event; heat; wind; and topography of the course. There are bound to be a few I’ve forgotten, but these are the main variables.
AAAARRRRGGGGHHHHH! How do you get it right? Firstly, remember how the filter works. Don’t clog it with protein or fat. I make a concerted effort to load my system with some sodium prior to races (esp. long hot races), so that I don’t have to load my gut with extra salt tablets on race day. Don’t be fooled by these tiny tablets, they can make a big difference to the efficiency of your gut. There remains some controversy about whether or not the gut works better on bolus (large volumes to stretch and activate the membrane) amounts or steady drinking. I tend to use the former, because I have a hardy gut and means I can concentrate on the work at hand. Also, I like to think of my gut as a reservoir, that I can constantly top-up with water or concentrate, rather than let it empty at any stage. Taking gels triggers my mind to take water, because it’s a big load for your gut to handle when you’re at race intensity. The higher your intensity, the more you should be wary about loading carb and electrolyte into your gut. Think about the filter getting finer (therefore more likely to clog) as any of the following variables alter: exercise intensity rises; it gets hotter; topography becomes hillier; it gets windier; it gets later in the race; or it’s a really long race. Essentially all these elements compromise the amount of blood you can send to your gut thereby slowing the rate at which it can absorb fluid.
I guess think, think and think some more about what you are doing with your nutrition. Don’t just shovel it in to a schedule of 75g per hour, then get disappointed when your tummy ends up bloated. It’s a complex organ, which interacts with many elements of your race. So treat it with respect, by thinking about your fluid as you put it in. You should always be questioning yourself about the timing and relating it back to how your body is feeling, not behaving like a robot.
What are the over fill danger signs?
If you’ve never pushed your gut or your body to it’s limit, then this won’t have happened to you during exercise. But everyone has had gastro in their lives! Remember what your stomach feels like when you try to drink that first cup of fluid? That’s your warning sign during exercise, that your gut is not emptying. The sooner you can diagnose yourself as having a gut which is delayed, the sooner you can put into play the elements to unblock the filter. If you spot it early, STOP the carbs and electrolyte, and add a bolus water. You’ll feel the plug pull out and your gut starting to empty again. Slowing down will also allow more blood to be sent to your gut, and aid emptying. The slowing need only be transient (~5-10min), which is a hell of a lot faster than walking on the course at the end of a race. If you don’t feel your gut until it’s quite bloated then slow down, stop drinking and wait. If you feel alright after ten minutes, then start to add water in small amounts. Keep the brakes on your pace until your gut is tolerating fair doses of water.
In summary, it’s not a simple case of following a recipe. Your stomach works in mysterious ways, and has good days and bad. But getting in touch with the ways it works in you is crucial to racing well. I can highly recommend race simulations during training where you trial strategies of fluid and gels. Steer clear of the fats and protein, and you should be able to get close to getting it right!
Blowing it!
Physiology of Cycle Pacing
By Mitch Anderson
You’ve done it. I’ve done it. Everyone has done it. We’ve blown our race to bits with a pacing strategy that led to being too fatigued for the run. Or we’ve blown our strategy and that left way too much ground to make up on the run. I have to admit to cursing myself with alarming frequency on making the first option error! It’s very infrequent that you hear a triathlete (who hasn’t won the race!) exclaim that their pacing strategy was perfect, leading to an optimal run. So what is the best way to eke out your best performance…according to the science?
For starters, ignore the hype. I’m thinking the likes of “Megaburn 2001- A Speed Odyssey”. It’s not about the new carbon aero bars or latest aero helmet. Trying to get your best possible performance is not related to weight, tyre pressure or wheel diameter- heres the proof! Dr Tim Olds and his colleagues mathematically modelled what alterations needed to be made to you or your bike to improve 40km TT performance by 1%. This is assuming a flat course for an average man.
1 Increase effort by 3% VO2max.
2 Reduce rider weight by 5kg
3 Reduce bike weight by 18kg
4 Use a 51cm front wheel
5 Inflate tyres by an extra 35psi
6 Ride at an altitude 375m above sea level
7 Reduce barometric pressure by 23mmHg
8 Flatten your back by 4 degrees
So, let’s move onto the aspect that can improve your performance by at least 5%. That’s right 5%-getting your pacing right is where this is at! Sid Robinson and his mates undertook the seminal study in 1958, where three of his well-trained athletes were asked to perform a timed 1200m run with three different pacing strategies- fast start, slow start and even pacing. The fastest start produced the worst performance (on average), whilst the even paced effort proved the fastest strategy.
This was confirmed in cycling by Dr Carl Foster, who in 2000 compared fast and very fast starts, with slow and very slow starts to an even-paced time trials effort over 4000m on the track. The difference between the slowest (very slow start) and the fastest (even-paced) was 4.3%. Fast forward to 2007, IM Australia.
This is a hilly course, where the wind gets up throughout the event…so how best to pace the 180km? Doctors Robinson and Foster suggested evenly is fastest, but were they right? Please see exhibit A and B, bike times for the top ten placing men and women from IM OZ- at 30km time gates. I chose this cohort because I thought they might exhibit successful strategies we could copy to run faster. Indeed, they had most of the fastest runs of the day…so the strategy must be working! The first thing to notice is that every woman accelerated markedly comparing sections 1 and 2. Indeed, whilst the men rode 1min quicker back into town (on average), every woman rode 4min quicker! Let’s just say, men are fast starters. It’s clearly a pro tactic to blow the opposition out of the water in the first 60km. But that’s not necessarily the most energy efficient tactic.
This allows the elites to make a selection and coast together with the fastest riders, as is the strategy for the swim for most athletes. This swim phenomenon was confirmed by Vleck and colleagues in a 2007 paper over Olympic distance, which correlated swim pace in the first 200m highly (0.88-0.97) with swim finishing position. You can see the athletes riding together in each graph…they have almost identical splits for sections 1 through 4. But it’s in sections 5 and 6 that the real changes occur.
The ‘out’ section (1,3,5) was into a strengthening head-wind, whilst the ‘back’ section was with the wind (2,4,6). So how were athletes best served in pacing these environmentally distinct sections? Hard with the wind and easier into the zephyr? Or hardest into the wind and relaxing on the down-wind? Pacing during a head-tail wind 16km time-trial was simulated in a study by researchers Atkinson and Brunskill published in 2000 using computrainers. They proved that pushing evenly into the head-wind compared to the tail section (at a high power output compared with the average) was the fastest strategy. The slowest was even pacing across the whole distance. They suggested utilising power was the most effective manner to optimise performance in difficult environmental conditions. The effect is mirrored when riding hills (up/down corresponds closely with head/tail) and Atkinson further proved this with his colleagues in 2007, measuring acceptable power variations while riding in undulations.
To illustrate the head-tail wind aspect, here are my SRM numbers for each section:
Head rpm Tail rpm
1) 284W 98 2) 278W 97
3) 272W 94 4) 264W 94
5) 284W 95 6) 235W 86
You can see that I cruised the tail-wind sections compared to the head, and lifted my effort into the wind. The wind got stronger through the day (especially down-wind on section 6) and I coasted with Shortis and McKenzie for the last 20km. At the risk of blowing my own trumpet- each of my 30km splits into the wind were within 30 seconds. Even paced and I rode the fastest split of the day, allowing me to optimise my bike split and save precious energy for the run. Not that my run was the fastest…but as fast as I could run given my training.
|
km |
men |
women |
Exhibit C: Men vs Women
Lastly, as a point of interest, lets look at the difference between the men and women on average. Women seem to pace their races both similarly and differently to the men. Indeed, they push the head-wind and coast the tail, but not nearly so much as the men. The female times average 6min slower into the wind, but only 4.5min slower with the wind. It’s why I think we see a reduced gap in running times with the elite men and women, as compared with the bike. Women put less wattage into the bike (as evidenced by not pushing so hard into the wind) and spend this saved energy on the run course. In any case, men and women all slow-down as the ride progresses due to pacing errors, purposeful or otherwise…it’s certainly a matter of physiological intreague!
References:
Atkinson G, Brunskill A. Pacing strategies during a cycling time trial with simulated headwinds and tailwinds. Ergonomics. 2000 Oct;43(10):1449-60.
Atkinson G, Peacock O, Law M. Acceptability of power variation during a simulated hilly time trial. Int J Sports Med. 2007 Feb;28(2):157-63. Epub 2006 Nov 28.
Foster C, Snyder AC, Thompson NN, Green MA, Foley M and Schrager M. Effect of pacing strategy on cycle time trial performance. Medicine and Science in Sports and Exercise. 2000. 25:383-8.
Olds TS, Norton KI, Craig NP. Mathematical model of cycling performance. JAppl Physiol. 1993 Aug;75(2):730-7.
Robinson S, Robinson DL, Mountjoy RJ and Bullard RW. Influence of fatigue on the efficiency of men during exhausting runs.
J Appl Physiol. 1958 Mar;12(2):197-201
Vleck VE, Bentley DJ, Millet GP, Burgi A. Pacing during an elite Olympic distance triathlon: Comparison between male and female competitors. J Sci Med Sport. 2007 Mar 9