Will IRONMAN’s Controversial Rule Changes be a Boon or Bust for Drafters?

Good morning everyone,

In Tuesday’s edition, we spoke about the benefits of the run/walk method, and it appears we might be on trend as yesterday, the New York Times published their own run/walk article! Good to know we are just ahead of the curve 😉

And, if you want to stay ahead of the curve of the biggest stories in the sport and training tips to make you faster, episode three of Tempo Talks is now available!

• What IRONMAN’s rule changes mean for you, why “race pace” training could lead to your next performance breakthrough, and much more!

• Thanks to everyone who’s been listening and providing feedback; it’s been exceptional!

Two episodes in, and Tempo Talks already has two five-star reviews 🤩. So, does that mean the show is perfect? Absolutely not! If I was reviewing it, I’d say, “Not bad, but Matt needs to say ‘yeah’ about 1000x less!” 

• If you have any thoughts on the show - good or bad - please leave a review here! 

In today’s edition:

• 😮 Will IRONMAN’s Controversial Rule Changes be a Boon or Bust for Drafters?

• 🍯 Is there a best carb to start your day?

• 🥣 And what yogurt is right for you?

Thanks for being here.

-Matt Sharpe, newsletter editor

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ONE BIG THING

Will IRONMAN’s Controversial Rule Changes be a Boon or Bust for Drafters?

What is it: Ahead of the bulk of the 2025 race season, IRONMAN has released the latest updates to its competition rules.

• The rule changes, which include significant modifications to drafting penalties and hydration systems, will come into effect on March 17th.

Drafting depenalization: According to the new rules, time penalties for blue card violations such as drafting, slotting in, slipstreaming, and littering will be reduced. Previously, all blue card violations resulted in a five-minute penalty.

• Now, blue card violations in IRONMAN events will result in a 3-minute penalty.

• And violations in 70.3 events will result in a 2-minute penalty.

Halting hydration: Hydration systems will now face further scrutiny in transition as they will now be subject to capacity and bottle restrictions. Front and rear hydration systems will now be restricted to:

• No more than two (2) water bottles.

• And may not exceed one (1) liter capacity per bottle.

Best of the rest: IRONMAN has also brought in language to help clarify appropriate finish line conduct:

• Friends, family members (including children), and spectators are not permitted to cross the finish line or enter the finish line chute with participating athletes.

• Animals are not permitted to cross the finish line or enter the finish line chute with participating athletes.

• Athletes who violate this rule will be disqualified.

Rules concerning when neoprene caps are allowed to be used, and the allowed length of aerobar extensions also make up the changes for 2025.

Tempo’s take: Many of the new rules, including around drafting penalties, have been brought in to “harmonize with World Triathlon rules.” Although IRONMAN doesn’t actually HAVE to align its rules with WT, it’s interesting that they’ve decided to go down this road.

• World Triathlon only changed the rule late last year in response to public criticism about a perceived lack of penalties in many T100 Triathlon World Tour events.

The result? More penalties were given out. But was it because the referees were empowered to “let it rip?” and call more penalties? Or maybe giving an athlete a two-minute penalty VS a five-minute penalty seemed easier to reckon with.

• Whatever the case, we expect to see many more penalties distributed this year in professional and age-group racing alike.

But the problem of the penalty tent location still remains. Most age-group fields don’t have enough referees to police such a large group of athletes. And if drafters are given a penalty early on in the race, they may be able to continue their wheel-sucking ways to the end of the bike where the one penalty tent is often located.

• With (hopefully) more penalties given, IRONMAN must also provide more penalty tents!

TOGETHER WITH BLUESEVENTY

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• And the micro-fiber pocket protects your goggles, sunglasses, and phone from scratches!

Looking for a lighter option for your triathlon journey? Blueseventy’s classic swim bag has what you need to help you reach your goals!

Check out the incredible lineup of triathlon bags at Blueseventy.com, and use TEMPO20 for 20% off bags, wetsuits, goggles, and more!

FAVORITES

🍯 Carb king: They say breakfast is the most important meal of the day, but what is the most important carbohydrate to accompany your critical meal? Apparently, it’s fructose! This infographic explains why you should add fructose to your morning meal! [YLM Sports Science]

🥽 Transition triumph: Do you remember how to set up your transition? If you’ve taken a break over the winter, you might have forgotten a few key steps. And if you do, this transition setup video might teach you a new thing or two! [GTN]

🥣 Your yogurt: For many of us, yogurt is a staple in our diet. But how do you know if you’re eating the right one for your performance and health? This article breaks down all the yogurts and how they benefit you! [Muscle and Fitness]

🤫 Sponsorship secrets: How do the real sponsorship deals in triathlon get done? Is social media more important than performance? Are pro sponsorship deals actually lucrative? The answer to these questions and more in this insightful expose on professional triathlon sponsorships! [Triathlete]

🏳️ Tank your race: Do you want to tank your next big race? No way! So, to avoid certain failure, be sure NOT to do these seven things before your next big race! [Running Magazine]

OTHER NEWS

Provisional Suspension Shocks Simmonds

What is it: In a press release, the International Testing Agency - working on behalf of IRONMAN - announced that 2x IRONMAN 70.3 World Championship medalist and T100 contracted athlete Imogen Simmonds (SUI) returned an adverse analytical finding for Ligandrol. This was found in an out-of-competition drug test taken on December 6th.

• Ligandrol is a selective androgen receptor modulator (SARM) and is used to increase lean muscle mass, help with body composition, and potentially aid in recovery.

• It is a banned substance on the World Antidoping Agency’s prohibited list.

Simmonds speaks: In an Instagram post, Simmonds addressed the release and maintained her innocence, saying the positive test was due to the “transfer of bodily fluids” while engaging in intimate relations with her partner.

• Simmonds further explained that through the investigation, it was discovered that, unbeknownst to her, her longtime partner had been ingesting Ligandrol around the time of the positive test.

Provisional suspension: At this time, Simmonds is provisionally suspended from professional competition. However, she is currently working with legal experts to present her case to IRONMAN/the ITA. It’s unclear when she will have her case heard, or when a ruling to uphold or overturn the suspension will be held.

Pertinent precedent: Simmonds isn’t the first athlete to argue that the transfer of bodily fluids caused a positive test. In 2019, 11x Canoe World Champion and Olympic hopeful Laurence Vincent-Lapointe (CAN) tested positive for Ligandrol.

• Vincent Lapointe was provisionally suspended until she was able to prove that she had trace amounts of Ligandrol in her system due to the consumption of Ligandrol by her boyfriend.

Tempo’s take: Compared to the recent high-profile positive tests of Colin Chartier and Tomas Rodriguiz Hernandez, the conversation around Simmonds’s positive is fairly muted. Most of the chatter seems to be centered on the salaciousness of how she tested positive.

• Chartier and Hernandez both tested positive after unexpected meteoric rises. Simmonds has been near the front of the women’s field since 2019, where she landed on the podium at the 70.3 World Championships.

The trace amounts in her system, the clear precedent, and her less-suspecting success should see the suspension overturned.

• But if the partner really was taking PED’s without her knowing, it might be time for Simmonds to put him on the banned boyfriend list!

REEL TIME

You can listen to your body…Or you can pay $2000 in deductibles! 😆💀

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QUICK NEWS

Euro’s qualifier: The Olympic distance race at this year’s London T100 is now officially a qualifying event for the European Championships! [Endurance Sportswire]

Women’s tri: COFFS Harbour Triathlon Club will host its annual Women’s Triathlon on Sunday 16 March as a fundraiser for Warrina Domestic and Family Violence Services.

KOS return: Prince Edward County will see the return of the County Kids of Steel Triathlon on June 8th. Registration is now open for the Picton-hosted event. [InQuinte]

Turin team: The Ronchiverdi Triathlon Club, a new triathlon club in Turin, already has an impressive membership including one of the largest kids triathlon clubs in Piedmont! [RAI]

Lanesboro legends: The Lanesboro Triathlon Club is proud to announce that the Two Provinces Triathlon will be hosting the 2025 Irish Sprint Distance National Championships. [Longford Leader]

RACE WEEKEND

IRONMAN New Zealand

The first big full-distance race of the year sees a bumper crop of Kiwi athletes looking to take the win on home soil. Ben Hamilton (NZ) is the favorite in the men’s race, while Fenella Langridge (GBR) wears the number 1 in the women’s race.

Full start lists

TEMPO EXCLUSIVE ARCHIVE

• Why this performance psychologist wants you to celebrate the small wins!

• An athlete’s harrowing account of the IRONMAN Ireland tragedy

• How to fuel your training for your next breakthrough race!

LATEST EDITIONS

• Run/walk your way to better health and performance! 

• Want to swim faster now? Here’s how. And are you underfueling?

• After RaceRanger sees success, has drafting been defeated?