Monday, June 27, 2011


(Coutesy of CK Chew)

So you think you can skate? Check this girl out, she is truly amazing.

Wednesday, June 22, 2011

New Words for 2011

(Courtesy of Ian)

Simon says: - Some of these phrases are sexist, others are offensive, some are even sexist and offensive. Please don't shoot the messenger and if you think it's gonna be an issue then don't be a NUMPTY, just click close. YOU HAVE BEEN WARNED.

Waving your arms around and talking bollocks.

Sitting round in a group, discussing why a deadline was missed or a project failed and who was responsible.

A manager who flies in, makes a lot of noise, craps on everything and then leaves.

The experience of spending an entire day swimming upstream only to get screwed and die.

An office filled with cubicles.

When someone yells or drops something loudly in a cube farm and people's heads pop up over the walls to see what's going on. (This also applies to applause for a promotion because there may be cake.)

An excellent phrase for an overweight person.

A deeply unattractive person..

One who has bleached/dyed her hair but still has a 'black box'.

The fine art of whacking the crap out of an electronic device to get it to work again.

That minuscule fraction of time in which you realize that you've just made a BIG mistake. (e.g. You've hit 'reply all').

A very short skirt, only an inch from the hare.

The contents of a Wonder bra, I..e. Extremely impressive when viewed from the outside but there's actually naught in there worth seeing.

A bath so hot, that when lowering yourself in, you go: 'Oo! Oo! Oo! Aa! Aa! Aa!'.

The bus that arrives at the pub on Friday night while you're in the toilet after your 10th pint and whisks away all the unattractive people so the pub is suddenly packed with stunners when you come back in.

Bottled premixed spirits, regularly consumed by young women.

Tattoo on a female.

A woman whose knickers are too small for her, so she looks like she's got 4 buttocks.

Tuesday, June 21, 2011

How to become a strong cyclist

(Photos courtesy of Tey)

I've often been asked how do I pull off such good bike splits in an Ironman and half Ironman.

But first, going off on a tangent, my buddy Richard Tang recently gave me a video about Ironman preparation. Of course "I knew it all" BUT as is often the case I don't always practise and execute it all! One of the points they made on the video was that "There is no such thing as a good Ironman bike split if you're walking on the run" Oh Lordy, how true is that? AM I LISTENING? I hope so.

So, leaving my poor Ironman race management to one side for a moment, how do I regularly pull off sub 5hr 180k rides? I believe the answers are simple enough: -

1) Ride a lot. And I mean a lot. I average over 200k a week each year, with illness, burnout, holidays, family commitments and work etc that means many many weeks of 300 and 400k riding to get an average of over 200k per week.

2) Embrace the pain. If you're not able to find some love for the pain then the guy that has done the same mileage as you is going to leave you behind every time.

It that it?...ALMOST!

I believe the secret then is three specific sessions: -

Workout A) The weekend long ride. How long? Depends on your reference points but I consider "long" to be anything over 140k but to be honest for Ironman training 180K+ is my number. No breakfast stops (eat on the go), no hanging around, no chatting, no resting, just refill your bottles and go. It takes long enough as it is and quite honestly you should be running straight afterwards if you're training for an Ironman. So just get on with it.

Workout B) The midweek moderate distance, higher intensity, brick ride/run. How long? Again it depends upon your reference points but based on the numbers above I'd say between 50k and 90k followed by between 8k and 21k run.

Workout C) This workout is a major motivation to writing this article. The article has been inspired by many people asking me what are the secrets and me telling them of points 1) and 2) and the specific workouts of A) and B) above which most people get (and then don't do! haha) but Workout C) most people don't get, choose not to get and quite honestly phase it out of their mind as soon as they start thinking about the reality of it. To be be fair though, some people have actually tried Workout C)...once and sometimes even twice haha. I don't personally know anyone that does it regularly, except me.

The problem is that this workout needs to be done every week as a standard "bread and butter" session, year round. But when training for Ironman, it needs to be done twice a week. Difficult when you consider that Workouts A) and B) above also need to be completed.

So here it is, the workout is a combination of distance(time), resistance and a lot of mind numbing pain, THE HIGH RESISTANCE INTERVAL session. I do these sessions on a turbo trainer in order to correctly manage what I'm trying to achieve. I do it while watching "shoot em up" movies or American TV comedies, basically "rubbish" that you don't need to concentrate on. Trust me you can't concentrate on the TV if you're doing these sessions right, they're designed to hurt body, mind and soul.

Sound like fun? You're right, they're not, but what doesn't kill body, mind and soul, makes the body, mind and sole stronger, MUCH STRONGER.

Generally on Mondays (two days after my long bike/run brick and one day after my long run) I do a 20 minute warm up with moderate resistance followed by 31x1 minute reps of FULL RESISTANCE. (By full resistance I mean the magneto resistance on max and the heaviest gear). The cadence should be ~50. Each 1 minute rep is followed by 1 minute easy to moderate with the last easy one being a 10 minute warm down. That should be 1 hour 31 minutes of pure misery - I LOVE IT (in a twisted sort of a way). After 5 reps I'm usually close to tears but somehow I pull the full workout off every time.

Friday (Day before my long bike/run brick) I do 10 minutes warm up, 10 minutes moderate/hard resistance (cadence of about ~70), 10 minutes maximum resistance, heaviest gear (cadence ~50), 10 minutes easy. Followed by 5 reps of: - 6 minutes max resistance, heaviest gear, (cadence ~50) each 6 minute rep is followed by 3 minutes of easy to moderate with the last easy one being a 10 minute warm down. That should be 1 hour 32 minutes of more sexy, addictive, misery.

These workouts should and do leave me with rubbery legs struggling to get up the stairs. I swear by them, they're not singularly the secret to my strong cycling, but combine points 1 and 2, Workouts A), B) and C) and if it needs pointing out - YOU MUST DO THEM CONSISTENCY, then you have it. Follow this routine week in week out and you are going to be unstoppable.

The only danger then, as I have found out, is that it becomes tempting to crush the bike leg in an Ironman. Hence my new race strategy follows all of the points above, combined with a power meter to ensure that my ride is consistent from start to finish (efficiency) and then smart race management (the number one item on the agenda of smart race management is to stick to what the power meter says and ignore Mr. Ego).

[As we get older we don't necessarily get smarter...BUT to get faster that's all that we really have to work with, so hopefully I'll milk that reservoir of knowledge for a few years and then maybe go back to golf haha]

I truly hope that this post helps anyone aiming to become stronger on the bike. It works believe me but you've got to spend the time and embrace the pain. There are no short cuts.

But remember "There is no such thing as a good Ironman bike split if you're walking on the run" [I wrote this again as much for my own benefit as anyone else's haha]

Monday, June 20, 2011

Father's Day

I got home from my run on Sunday to be presented with two beautiful handmade cards, two beautiful neck ties, an Ipod Shuffle and a new RoadID by most most awesomely beautiful boys. How cool was that?

Not only that, we then went and met a bunch of friends from Alice Smith school and had a wonderful buffet lunch with all the kids, clowns, bouncy castles etc at the Shangri-La in Kuala Lumpur.

Sid and Seb then insisted on buying me something personal from money in their wallets. So I got some pumpernickel bread (my favourite) and a naval orange (my most favouritest fruit in the whole world).

I have no doubt I am the luckiest dad alive.

I love you so much Sid and Seb.

Mom & Pop's 40th Wedding Anniversary

Recently it was Shilp's Mom and Dad's 40th Wedding Anniversary. The "kids", that's Shilpa, Meenu and Kapil (and there respective other halves, me, Ranjan and Ritu) organised 40 red roses for them (with the help of Ashley). Just a tiny token to acknowledge their amazing time together and the love and care that they shower on us daily.

Britain's Alistair Brownlee earns second Kitzbuhel win

(Courtesy of the BBC)

Alistair Brownlee led from start to finish to win the Kitzbuhel triathlon for the second time and move clear of Javier Gomez in the World Championship Series.

With his brother Jonathan and Gomez both absent, Brownlee, 23, was fastest in the swim and the run, and joint-fastest in the cycling.

Russia's Alexander Brukhankov was second and Swiss Sven Riederer third.

Brownlee was in dominant form following his win in Madrid two weeks ago.

He was first out of the water and tied for the lead at the end of the cycling leg after breaking away from the pack with compatriot Stuart Hayes, winner in Kitzbuhel in 2010, and Brazil's Reinaldo Colucci.

The trio were 30 seconds in front of the chasing pack at the start of the run, but Brownlee had forged ahead by the end of the first lap and stayed there to win in Kitzbuhel for the second time in his career.

Brukhankov split from the trailing bunch with five kilometres to run and hung on for silver.

Riederer left it until the final lap to make his bid for bronze, his second of the Series after coming third in Sydney.

In what is Olympic selection year, Brownlee leads the Championship with 1,690 points. Brukhankov is second on 1,663 points, with Gomez third (1,485) and Jonathan Brownlee (1480) fourth.

Panic Attacks (in a triathlon swim)

A friend of mine raced in an Olympic distance triathlon on Saturday and had a panic attack the second he hit the water at the start. He's not your typical triathlete though, he has been doing tris for the last two decades, has done numerous Ironmans and qualified for the Ironman worlds in Kona last year and the 70.3 Worlds in Clearwater the year before. Strangely this is the second panic attack he has had in two races.

I gave him my "take on it" in the hope that it will help somehow but then I thought I'd adapt my thoughts for anyone else that has experienced this sickening feeling. For the record I had my own panic attack/near death experience at the Alpe d'Huez triathlon a couple of years ago, so I'm not immune and I know what they're like.

So here's my take on it for what it's worth: -

My buddy freely admits he was under prepared and hadn't swam for 3 weeks. He's strong though and very fit. In my opinion the lack of swimming shouldn't have done more than taken a minute or two off his time at worst. I think his biggest mistake was not warming up by doing 500 metres swim/drills (or a full ten minutes of swimming). The fact that the water was undoubtedly colder than the pool and he didn't use a wetsuit probably magnified the problem.

A proper swim warm up in ANY distance tri is the difference between me being in the top half and the bottom half of the swim, so panic attacks aside, I reckon anyone that doesn't do a full and intensive warm up are giving away heaps of time and potentially spoiling their day because of a panic attack.

Don't forget we are not meant to be swimmers, we are land animals and probably one of the least adapted land animals to water. So suddenly going from a near resting heart rate to potentially anaerobic at the start of a triathlon is going to give the body, heart and mind a bit of a shock to say the least. Throw into the mix cold water and I'm sure many would experience some degree of shock.

(Cold water is something we don't have to worry about in Malaysia but when we travel elsewhere it can be an even bigger shock for us softie warm weather types).

So why did I have a panic attack at Alpe d'Huez? That's easy: -

1) I was under prepared
2) The reservoir we were swimming in didn't allow us into the water until 2 minutes before the start there was no warm up (it was a hydroelectric dam & French bureaucrats running it)
3) The water was pretty darn cold
4) I hadn't swam in a wetsuit for months if not a couple of years

The combination was a recipe for disaster. Having said that, I'm fairly sure that a 10 minute brisk warm up would have eliminated all my problems. (If I did this race again I'd go for a jog first in my wetsuit and be first in the water once we were allowed to go in).

I hope that those that have panic attacks don't consider this article too presumptive. I've addressed my take on panic attacks that occur at the beginning of a swim start as I have had personal experience of this.

However, another of my close Ironman friends has swim panic attacks mid swim. He says these are due simply to being out in the middle of nowhere in the ocean or a large lake. That's a different trigger I guess and I don't feel qualified to comment on that one. I'm sure he'll be interested if anyone has experienced that sort of panic attack and found ways to combat it. I'll forward any comments onto him, so please do share.

Additional Feedback: -
One of the comments left on this post by Ann, was that she used to have panic attacks. However, subsequently she realised they weren't actually panic attacks but rather she'd gone out to fast and I assume she'd gone anaerobic.

Pretty scary in a race let me tell you, YES I'VE BEEN DAFT ENOUGH TO DO THAT TOO. In fact that was the closest I ever came to dying. I shot out from the start, went anaerobic in a big way and then got swam over by the chasing field. I literally could not move my arms and could barely keep my head above the water. I got to the first turn buoy and hung on. Once I recovered I swam the course gingerly and finished the race, scared, embarrassed AND EDUCATED.

Tuesday, June 14, 2011

The great SWEAT dilemma

I had a short debate on Twitter yesterday with some buddies. They (and many others) are always incredulous when I state that I suffer more than most in the heat. I've lived in South East Asia for about 20 years and as I'm sure you will be aware it is very hot and very humid 24/7 365.

Yes you do acclimatise to some degree but genetics play a major role. The simple fact is that being of Anglo-Saxon heritage not to mention relatively short and compact I heat up very quickly and start sweating at the slightest excuse.

There are three main types of body classification Ectomorph, Mesomorph or Endomorph. Guess which one I am?

(Courtesy of

An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

Typical traits of an ectomorph:
•Small “delicate” frame and bone structure
•Classic “hardgainer”
•Flat chest
•Small shoulders
•Lean muscle mass
•Finds it hard to gain weight
•Fast metabolism

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight.


A mesomorph has a large bone structure, large muscles and a naturally athletic physique. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

Typical traits on a Mesomorph:
•Hard body with well defined muscles
•Rectangular shaped body
•Gains muscle easily
•Gains fat more easily than ectomorphs

The mesomorph body type gains muscle easily and very quickly. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.


The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

Typical traits of an Endomorph:
•Soft and round body
•Gains muscle and fat very easily
•Is generally short and “stocky”
•Round physique
•Finds it hard to lose fat
•Slow metabolism

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must focus on cardio.

Yes I'm a 100% endomorph and an additional trait of us short, stocky, round types is that our stocky muscles generate heat more quickly than the other body types AND find it more difficult to eliminate due to our body shape. There is less surface area for the heat to escape, plus the naturally higher fat content of our bodies acts as additional insulation keeping the heat in.

The body deals with excess heat by sweating and in the case of endomorph's the higher levels of heat increase the amount of sweat. Add to that a trained triathlete's sweat glands are highly tuned and very efficient at their job, hence the sweat pours out.

The body sweats in order for the liquid to evaporate from the skin i.e. changing liquid to gas. To convert a liquid to a gas takes energy and the energy used is taken from the heat of your body, thus cooling it.

However, this method of cooling all breaks down in climates with extremely high humidity. The simple fact is that very little evaporation takes place due to the saturated state of the humid air and the sweat simply rolls off the body. It does of course take away some heat but only a fraction as much compared to the process of evaporation.

In my debate I stated that I sweat at a rate of 3 litres an hour - there was "doubt" cast by one or two of the debaters, so here is an extract from on the subject.

"Average and Champion Sweat Rates

How much do we sweat? An average person sweats between 0.8 to 1.4 liters (roughly 27.4 to 47.3 oz.) per hour during exercise. To help you with a visual, the smaller bike water bottles typically hold 0.6 liters (20 oz.) of fluid and the larger bottles hold 0.7 liters (24 oz.) of fluid.

The highest recorded sweat rate for an athlete in an exercise situation is 3.7 liters (125 oz.) per hour, recorded by Alberto Salazar while preparing for the 1984 Summer Olympics. The highest human sweat rate recorded is 5 liters (169 oz.) per hour measured on a resting body exposed to a hot environment. At rest, the skin blood flow was maximum and not competing with exercising muscles.

How do you know if you are an average sweaty person or a champion sweater? You need to do some testing.

Your Sweat Rate Test

The easiest way to measure your sweat rate is to weigh yourself without clothes on before exercising for one hour. After an hour of exercise, return home, strip down and weigh yourself again. Assuming you did not use the toilet or consume any fluids during exercise, your weight loss is your sweat rate. For each kilogram of lost weight, you lost one liter of fluid. (For each pound lost, you lost 15.4 oz. of fluid.)

If you drink any fluids or use the rest room between the two weight samples, you'll need to include both of these estimated weights in your calculations. Add fluid consumed to the amount of weight lost. Subtract estimated bodily void weight from the total weight lost."
The whole article can be found here.

Most sources I've read state that during exercise a human can absorb between 1 and 1.5ltrs of fluid an hour. Working on the higher level of 1.5ltrs that means that we endomorphs will likely be in a huge deficit in an typical hot/humid Ironman race. I have often lost 10kg in an Ironman and needless to say the second half of the run is pretty ugly.

Again most sources I've read state that performance begins to be negatively affected with just 1-2% of fluid loss. You can start to see how much fun Ironmans become for me at over 13% loss of fluid body weight. See the graph below.

Adapted from Wilmore & Costill (1999) ‘Physiology of Sport & Exercise’. Human Kinetics.

So what to do?

As best as I can work out entering more races in cooler climates is a good call. Sadly though the heat follows me EVERYWHERE. At Ironman China last year I was positively freezing 3 days before the race but come race day it was close to 40C.

Certainly a really disciplined drinking strategy is called for. Especially on the bike where it's easier to ingest. Making sure that there is never a moment when my stomach doesn't have at least some fluid being absorbed. As mentioned earlier though, there is only so much that can be absorbed and if it is below the sweat rate then there's going to be some serious payback, usually somewhere on the run.

So the solution is...? Lose some weight you fat bast*rd...haha That is my solution. Reduce the stress on the body for the hills and the run, reduce the insulation and thus have more of the blood closer to the skin's surface to promote as much cooling as possible. Easier said than done, I'm and endomorph don't forget and I like to party and love food. Add to that, as soon as I start losing weight it goes from my face first and everyone starts telling me I look ill and drawn.

I'll get over the criticism and I'll do my best to HTFU on the diet front. It's been interesting writing this and researching stuff on the net. This is my last hard week of training before a two week taper for Ironman Korea. I'm far from my best but these three weeks can get me close to where I need to be and hopefully a shot at a qualifying spot for Kona. Failing that it'll be all about recovery and then try again three weeks later at Ironman Lake Placid.

Interesting times. I'm just hoping that the heat gods don't follow me to these two races. Needless to say, I check the projected weather forecast for Jeju, Korea ALOT haha.

Wednesday, June 08, 2011

Zipp Firecrest 404s are the new 808s

(Courtesy of

At the end of the 3rd stage of the 2007 Tour de France, Fabian Cancellara famously attacked the field from 1km out and managed to hold off a charging swarm of sprinters to win the stage. On that day he was riding a Cervelo Soloist shod with Zipp model 808 wheels. Afterwards, he excitedly told Zipp's Chief Engineer Josh Poertner "808 is the new 404 for me!" Jens Voigt had been riding Zipp's 808 wheels in flat stages and seeing this, Cancellara had decided to try them as well. As he related to Poertner later, "I just felt like when I went, I knew I was riding a TT bike compared to what these other guys were on." Obviously, the potential of aerodynamics (especially of the wheels) to have a decisive effect in a bike race was not lost on Mr. Cancellara.

Let's fast forward to 2010-2011. In May of 2010, Zipp announced a reworking of their 404 wheels with a completely new shape for that wheel's depth of 58mm. These wheels appear to turn Spartacus' 2007 quote on it's head. In many ways these new wheels equal or outperform the 808s that Fabian rode to victory in 2007. Now then, I'm no Fabian Cancellara (I'd be lucky if I'm equivalent to just ONE of his legs), however, after recently riding a set of the new Zipp Firecrest 404 carbon clincher wheels and digging through the data produced by Zipp and comparing it to my own observations, I'm beginning to think that a new quote is appropriate: "Firecrest 404 is the new 808!"

Firecrest Shape Development

During the development of the Firecrest 404 wheels, Zipp engineers decided to take a slightly different approach than has typically been used in thinking about and designing the rim shape. In the past, they general approach has been to think about the tire as the leading edge of an aerodynamic foil and then designing the rim shape with that as the foremost assumption. Doing so works fairly well, but the trade-off in that decision is that this shape may not work particularly well in the rear part of the wheel, where the shape is "reversed" to the air flow. In other words, the approach was to design for the front half of the wheel to be as good as possible, and then the rear "is what it is". In some cases, the rim designers don't even go to that extent, and this is evidenced by the "V" shaped rims still being produced. Those shapes aren't even particularly good for the front half of the wheel.

With their previous generation of rim shapes (what they called "hybrid toroidal"), the Zipp engineers had done a fairly good job of coming up with a shape that works really well on the front half of the wheel across a wide range of yaws, and is also relatively insensitive to tire width. Even so, this shape, when "reversed" on the trailing half of the wheel, didn't perform anywhere near as well as it did on the leading half of the wheel. So, the new thought process used in designing the Firecrest wheels was to see if tweaks could be made to the rim shape to get the rear half of the wheel to perform closer to the front half of the wheel, without adversely affecting the front half performance. This sounds like a great engineering challenge. Accomplishing this task would eek just a bit more performance out of the wheels, especially in a cross-wind situation.

Well…they did it…and it took taking the typical wheel design approach described above and basically "turning it on it's head". If you take a look at the new Firecrest shape that the Zipp engineers came up with and concentrate on a cross-section through the trailing half of the wheel, you can see that it looks as though the shape was designed with the thought of the tire being the trailing edge of the "wing section"…in almost a "Kamm" style of foil design. The Kamm concept is, simply put, the concept that a truncated airfoil section can have nearly the same drag as the entire foil would have, as long as the truncation is placed in the right spot. Kamm foils have received a lot of attention lately due to their use in the Trek Speed Concept frame tubing, but Zipp actually started using the concept on their wheels around three years ago in the pinch nuts of the 88/188 hubs. Using the Kamm shape on those pinch nuts actually allowed them to have that portion of a 17mm diameter axle have the same drag as the equivalent portion of 12mm round axle section, so obviously the advantages are understood.

According to Josh Poertner, the new shape dramatically improves the drag of the rear half of the 404 wheels, and they were actually able to make tweaks so that the front half of the wheel performance is as good as the old shapes. That's quite an impressive accomplishment.

One side benefit (pun intended) of improving the drag performance of the rear half of the wheels is that the location of the center of effort of the side force acting on the wheels is moved slightly rearward, which aligns it better with the steering axis of the bike. Side force in deep section wheels can be both a blessing and a curse…a blessing because it's the deep sections of the rims creating "lift" through air flow that results in that side force, but it also can be a curse if the effective center of that side force (i.e. if you replaced the overall side force with a single force at a point) is significantly offset from the bike steering axis. This then creates a torque about the steering axis depending on wind strength and direction and is what can make a wheel a handful in windy, gusty situations. However, moving the center of effort closer to the steering axis reduces these torques, and thus reduces the wheel's "twitchy-ness" in sidewinds.

This is actually what the Zipp engineering team was able to accomplish; lower drag AND lower side force induced torque abut the steering axis.

So, what's the bottom line? How well did the engineers do? Take a look at the drag plot released by Zipp, and in particular how the new Firecrest 404 shape compares to the previous 404 and 808 Zipp wheels.

From 0 to 10 degrees of yaw, the old 808 and the Firecrest 404 are nearly tied, with the 808 "beating" it by less than 10 grams of drag, or the equivalent of approximately 1 watt of power at race speeds (or, probably within the margin of error of the measurements.) Above 10 degrees of yaw however, the new 58mm deep Firecrest 404 shape is significantly faster than the older non-Firecrest 808 (the wheel Cancellara rode to victory as described above). Another "nifty" accomplishment by the Zipp engineering team was the fact that the drag performance for both the clincher and tubular versions of the wheel are identical. This hasn't always been the case for particular wheel designs.

For full article click here

Simon says: - This sounds very exciting (except the price) although I've gone one better (I hope) and have bought the Firecrest 808 tubular (Zedtech) front wheel. So I've got all the Firecrest technology/shape in the bigger cross-section of the 808 and with ceramic bearings of the Zedtech. Will it make me faster? A little I hope but most importantly it will now match my Zipp Sub 9 disc. I've got matching decals for both wheels too. I was always a little unhappy with the lack of match up between my Zipp disc and Hed 3 tri spoke. Let's be honest 95% of triathlon is all about the look! :)

Sunday, June 05, 2011

Alistair and Jonathan Brownlee 1st & 2nd in Madrid

(Courtesy of the BBC)

Alistair Brownlee beat younger brother Jonathan by two seconds to win Madrid's World Championship Series race.

A third successive victory in the Spanish capital for Alistair, 23, piled the pressure on title rival Javier Gomez, who finished 44 seconds behind.

It was the Yorkshire brothers' first time together on the podium.

They were so far ahead that Alistair could even wait to celebrate with his brother before crossing the finish line in one hour 51 minutes, seven seconds.

Alistair said: "It had to happen some time and why not have it happen in Madrid, a race where I have done really well and such a fantastic course."

Jonathan added: "It was really good, we train hard together and it's a bit strange because we've done it in small races but never in a world series.

"It's a bit of a strange feeling but really nice that he waited for me - it was really a special moment."

Gomez said: "The Brownlees were just on a different level on the run, so I couldn't do too much.

"I tried on the first lap, I tried to follow them but I know that was not my pace. I was waiting to see if they would slow down but they didn't, they went faster and they smashed me."

After a fast swim, 12 athletes broke away early on the bike and opened up a 90 second gap by the second transition before the Brownlees dominated the run.

The decisive moment came when Alistair broke away with two kilometres to go - a move that the rest of the field had no answer to.

Reigning Olympic champion Jan Frodeno was sixth with Britons Will Clarke and Stuart Hayes finishing 24th and 35th, respectively.

The win puts both Brownlees in poll position for the Olympic qualification races in London in August and Beijing in September.

Wednesday, June 01, 2011

Danny MacAskill Plays Capetown

(Courtesy of Urban Ninja)

Simon says: - This guy really ROCKS. If I had 1% of his skill on my mountain bike I'd be a happy man!