Indholdsfortegnelse for June 2017 i 220 Triathlon

We’ve long promised to make you faster here at 220 – in fact our tagline ‘Swim. Bike. Run. Faster’ couldn’t be more clear. Sometimes though, it’s important to narrow the focus and look at the components of training that create that speed. So in this issue, we’re examining strength. Don’t worry though, I’m not about to make you start drinking tuna milkshakes... Instead we’ve got Ironman pros Lucy Charles and Reece Barclay to take you through how they build physical strength through their diet and training. Plus, we asked some of the greatest names in the sport to discuss how they train their brain to battle through tough sessions and unexpected race conditions. Prepare to be invincible! THINGS YOU SHOULDN’T MISS THIS MONTH POWER UP YOUR SWIM It might be…

“I can’t be doing with people telling me what to do” DAVE FLETCHER Dave Fletcher, 39, is a HGV driver from Hull, where he lives with his fiancée Angela and their 11-year-old son Lee. I was first diagnosed with cancer when I was 21. I had an egg-shaped lump on the side of my neck, turns out it was Hodgkin Lymphoma. I’ve since been diagnosed a further four times – an 11cm tumour wrapped around my right kidney, skin cancer on my cheek, testicular cancer and, just last year, germ cell cancer. It doesn’t run in my family, just me. I’m a master of it now! I’ve always loved running, but my brother was really into triathlon and said ‘you’ve got to give it a go’. I was like, ‘I…

LUCY CHARLES As an age-grouper, Lucy was the fastest female swimmer at the Ironman Worlds in 2015. She recently finished second at Challenge Gran Canaria as a pro. REECE BARCLAY 220 Age-Grouper of the Year Reece made the Kona age-group podium in 2015, clocked a Kona PB last year (9:33:29) and finished top age-grouper at Challenge Gran Canaria. BOOST YOUR SWIM WITH SPEED AND STAMINA SETS The key swim sessions, cardio workouts and core strength exercises in the Barclay armoury UTILISE SPEED SURGES Our key swim strength set is a weekly 3.8km with speed surges. This 60-90min session replicates what happens during an Ironman. It works best with two people of a similar swimming ability. Warm-up 400m building intensity. Main set 500m Swimmer 1 (S1) leads with Swimmer 2 (S2)…

MEET THE TEST TEAM HELEN WEBSTER 220’s editor is your go-to for women’s multisport kit. MATT BAIRD Has spent years testing tri kit and accessories for 220. JACK SEXTY He’s a strong age-grouper focusing on top-end gains. ROB BANINO Is a journalist who specialises in all-things bike. JAMES WITTS He’s a published author writing about sports science. OUR RATINGS BUY NOW A GENUINE CLASS LEADER IMPRESSIVE ONE OF THE BEST YOU CAN BUY GOOD A DECENT PERFORMER AVERAGE IT’LL DO THE JOB WELL ENOUGH POOR SIMPLY PUT, DON’T BOTHER! “There are endless activities to delve into and the three that matter most to triathletes have all seen key changes” GARMIN FENIX 5 £499.99 It has a load of new spec, but is the Fenix 5 worth the cash? The…

2XU X-VENT £135 Like Zoot’s Ultra Tri, the X-Vent is also available as a one-piece suit, although it’s less technical, with thicker material that we found to be hot and bothersome around the midriff. Consequently, we think the X-Vent fabric actually works better as a two-piece, and the tank doesn’t ride up in the slightest to allow for great comfort and freedom of movement. You get three good sized rear pockets, 50+ UV protection and flatlock stitching throughout to prevent chafing. The shorts come with another two side pockets, with a large drawstring and comfortable leg grippers, although the sizeable chamois can feel more akin to a cycling pad. We also found the X-Vent set took longer to dry than the other offerings on test. But all in all, it’s…

Appropriately for this question, I’m in Kona writing this at the moment! There are many other hot places in the world triathletes could find themselves racing as well though – Mexico, Lanzarote, South Florida – in all of these you could find yourself racing in extreme conditions and also having travelled there having trained in much colder environments. So how do you acclimatise? Well, it’s a tricky question as it does take time for your body to adjust to the different climatic conditions when you head somewhere a lot warmer. But there are things you can do at home beforehand. First up, there’s some very good data and studies done around the use of sauna. A hot sauna treatment every day, or even just four days a week for 15-20mins,…

BIKE FIT ADVICE Q What should you look for to indicate that your bike is fitted properly? Karl Paulsen A Phil Burt, GB Cycling Team lead physio and author of Bike Fit, talks about the three pillars of bike fit: aerodynamics, comfort/sustainability and power. How you prioritise these comes down to a number of factors including your goals, experience and injury history. For example, you could spend thousands on wind tunnel time to find an ultra-aero position but, if you couldn’t sustain it for your bike leg, it’s not the right fit for you. A better question would be, ‘How do I know if my bike’s fitted incorrectly?’. The simple answer is, ‘If it’s preventing you from attaining your training and racing goals’. Is riding pain-free? Can you hold your…

FAQ You’ve signed up, done the training and survived the mocking from family the first time they see you in neoprene. Yep, your first race day is almost here. So how do you make sure everything goes smoothly? Well, what you need is a full checklist from the night before to the start of your race. So here’s our guide to take you through to that first event, from the nail-biting build-up to the all-important start line. THE WEEK BEFORE Reduce the volume of your training but keep you body engaged. Do short efforts close to your planned race-day pace. Get your bike serviced. A spare inner tube and the ability to change it is also a must. Make a to-do list and a checklist (see far right) to ensure…

“Why I’m bothered about running around with helmet-hair is a mystery” Many years ago when I was a student in the fair city of Liverpool, I spent my meagre grant entirely on bottles of Newcastle Brown, gig tickets and industrial vats of hair gel for my then bouffant locks. So this meant I was forced out into a cold, harsh world to seek employment in order to pay for vile necessities like food and lodgings. As luck would have it I found work in the music section of Liverpool Central Library, a fantastic job which not only meant I could listen to tunes all day while dishing out much-scratched vinyl to the local taxpayers, but it also gave me free access to endless new songs with which I could impress…

We take gear testing seriously – you need to know that the kit you buy will help you reach your goals in all three disciplines and work as hard as you do on race day. Our test team is made up of experienced triathletes, cyclists and runners who test each product that appears in 220 to the max during training and racing, rating it honestly for performance and value. JAMIE WILKINS A handy time triallist and road racer, Jamie is the former deputy editor of Procycling and a fiercely analytical reviewer. June goals To qualify at the Tour of Cambridgeshire for Team GB at the UCI Masters Worlds. JACK SEXTY A serious triathlete since blowing his student loan on a bike, sub-2hr Olympic-distance athlete Jack moved up to Ironman last…

Launched by three-time world duathlon champion Olivier Bernhard, Swiss brand On Running caused a stir in 2010 with the release of their debut Cloudsurfer shoe, made distinctive by the now familiar set of hollow ‘clouds’ on the outer sole. The aim of the sole was to produce a cushioned landing to combat fatigue followed by a firm take off for energy transfer, and On have scooped plenty of awards and plaudits ever since, with Spain’s record five-time ITU world champion, Javier Gomez, the latest triathlete to sign up to race in On shoes. The new Cloudflash is an all-out racer for athletes ‘who go for gold’ say On, with an ultra-lean 220g per shoe weight and minimal 5mm heel-to-toe drop. Much of that weight-saving comes from the ultra-thin mesh in…

We’ve said it before and we’ll say it again: your tri-suit might not be the priciest piece of kit compared to a wetsuit or bike, but it’s the only thing you’ll wear throughout the whole race. With that in mind, it needs to be comfy, stretchy, wicking, packed with features and resiliant enough to last a couple of good seasons of racing. Coming in a whisker under £100, the vested TYR competitor suit comes in both male and female versions for the same money and promises a shedload of technology. The brand claim the suit will be lightweight, quick-drying and ultra breathable, while woven panels offer stretch, recovery and durability. Leg grippers are wide for comfort and to avoid ‘sausage leg’, while the chammy is specially designed for the needs…

“Disaster struck when severe crosswinds ripped my bike off the car roof and plonked it on the freeway” TRAINING PLAN TO THE RESCUE I’m entered into the full-distance Outlaw – my first long-distance event having done my first tri eight years ago at the standard-distance Tatton Park Tri. Two knee ops and plenty of standard, sprints and one half-Iron later, I’m now ready for the big one in July! Training was going well until the end of March when I got a bad cold and I’ve been playing catch-up ever since. But I opened the May edition of 220 to find your 12-week Ironman training plan… with 13 weeks until the Outlaw! Perfect. I’ll let you know if it works – wish me luck! Keith Sandiford, email 220 says: Time…

JARGON BUSTER TOP-DOWN ZIPPER An inverted (upside down) zip that closes from the top down to prevent someone ‘accidentally’ pulling it open. YAMAMOTO The Japanese brand who provide much of the neoprene for triathlon wetsuits in this test. Much as we like the idea of swimming in open water without a wetsuit, there are three very good reasons why (in our humble opinion) you need to get one. Firstly, they keep you warm and we’re not quite brave enough to get in our local lake without one. Secondly, there’s a whole lot of technology in modern triathlon wetsuits designed to help you swim faster and easier for longer. So whether you want to raise sinky legs, correct your body position and stop excessive hip roll, or improve your catch position…

NIK COOK Bike fit Freelance writer Nik is an experienced competitive multisporter and 220’s resident bike coach. MARK KLEANTHOUS Bike to run transition Mark’s an athlete and coach who has completed more than 460 triathlons, including 38 Ironman events. JOHN WOOD Back-to-back sessions John is an award-winning tri coach of 10 years, a former international swimmer and has raced all distances up to Ironman. AMANDA MCCRACKEN Mindfulness Amanda is a writer, university lecturer, triathlete, and running and tri coach with 15 years’ experience.…

“Protein prevents fluctuating blood sugars to keep you fuller, longer” Scott: I’m hungry a lot of the time! What can I do about this? I tend to do morning sessions fasted as I don’t swim well after food. Is this part of the problem? Renee: In general it’s fine to do low intensity sessions of up to an hour fasted 2-3 times a week. It may be worth just having an energy drink (diluted orange juice is fine – 250ml juice with 250ml water and ¼ tsp salt) with you. Try a few sips prior to training and then the rest through the session poolside. If you’re doing a double day then you’d benefit from taking on recovery nutrition as soon as possible after the pool session – start the…

Looking to break your personal best this summer? Recent research suggests a midweek event might raise your chances compared to a Sunday race. Shona Halson, head of recovery at the Australian Institute of Sport, examined the sleeping habits of 114 elite athletes from five sports, including tri, and showed that there was a link between high performance, timing of training/racing, and chronotype (essentially whether you’re a morning or evening person). This link ties in with your biological clock. In Halson’s study, the majority of triathletes, who tend to race in the morning, were morning people (or larks) and ‘naturally’ chose the sport because of their tendency to be ‘fresh’ in the morning. But, for other age-groupers, evening training might be the norm, which could tie in with their evening chronotype…

UNDER £8 ZONE3 ELASTIC LACES £7.00 These are the classic, basic ‘lock’ laces for triathlon. The dual cord-stopper allows you to adjust the tension of the laces and will stop them coming undone on the run. You’ll also save seconds in the bike-to-run transition. racezone3.com UNDER £9 GREEPER SPORTS £8.95 Greepers have graced the shoes of four-time Ironman world champ Chrissie Wellington and are a regular sight on tri race day. Again, they’ll never come undone, but they’re best known for their ease of use and multiple colours. greeper.com UNDER £9 XTENEX LACES £8.95 The slip-free knots are the key attraction here, allowing athletes to maintain their original lace tension when running. They’ll never come undone and will also expand to accommodate natural foot swelling on the run leg. xtenex.com…

ZIP Tri-suits can have either a front or back zip. Make sure the zip is good quality (you don’t want it breaking!) and that the puller ‘locks’ to stop it coming undone. A fabric ‘zip guard’ is a welcome addition, to avoid the metal chafing against your breast bone. CHAMOIS Yes, some WTS athletes race in just a swimsuit (ouch) but in our book, a chammy is a triathlon must. It’ll be thinner than a cycling one because of the run (or you’ll feel like you’re wearing a soggy nappy) and should be breathable and not hold water during the bike/run. FABRIC The higher up the brand food chain you go, the more fancy fabrics you’ll find in each suit. At a minimum you want breathability and wicking, plus enough…

1 You’ll have a lot of kit to take with you on race day, so pack it methodically. We reckon the Ogio 9.0 Endurance Kit bag , £129.99, is the one with the most pockets and compartments specific to tri kit. 2 Yes, it will make you look like some kind of furry warlock, but the Dryrobe Advance, £99.99, is ridiculously warm, will stop the post-race shivers and is designed to be big enough to allow you to change back into ‘normal’ clothes underneath it. 3 Get a number belt and you won’t need to faff with safety pins, plus you just spin it from front-to-back when you get off the bike. The Orca Race Belt, £14, also has loops for energy gels and a zippy pocket for jelly babies.…

01 @mariaconceicaomcf My official time for the #Ironman in Texas. 02 @220triathlon Lucy Charles aboard the @wattbike for today’s shoot. 03 @nooshg Took my new partner out for a 35-mile spin this morning and it feels so fast! 04 @ triathlete_pete Says it all! 83°c heat at #im703florida 05 @allezsteve Refreshing 2,500m swim this morning! 06 @goran76 First day back on the TT this year, loving the sunshine. 07 @ teamnowaktriathlete The Cyprus Sprint Triathlon Champs – run from transition to bike mount. 100m+! 08 @staycetri Ah, the lactic ladder [Storm the Castle Duathlon] – my favourite kind of ladder!…

JARGON BUSTER MIPS Multidirectional Impact Protection System that aims to reduce rotational forces in a crash. CFD Computational Fluid Dynamics. A virtual wind tunnel that identifies the contribution to drag for each of the bike’s component. Purchasing an aerodynamic TT helmet is the best money you can spend in a bid to go faster in your triathlon bike splits. Compared to a standard road helmet, you can save two minutes in a 40km Olympic-distance race, or a massive 10 minutes over an 180km Ironman bike leg. Your helmet is the leading part of your body into the wind and it’s hitting ‘clean’ air, which gives the best opportunity for aero shapes to be effective. That’s why aero helmets can produce huge savings and why there can be significant differences. While…

GOOD SWAP OUT THE CHEESE Okay, so it adds some protein, but a lot of the fat on a pizza comes from the lashings of mozzarella or (worse) cheddar. Try a reduced fat version, or even better crumble over goat’s cheese or feta instead for a punchier flavour with less calories. You’ll need less of it, as well. BETTER PILE ON THE VEGGIES Flavour-packed veggies add plenty of vitamins. You could even make your own tomato topping using fresh chopped tomatoes, onions and herbs instead of tomato purée. For protein, add lean chicken or tuna and even a broken egg, which is great with spinach. BEST CUT THE DOUGH It goes without saying that you’ll already have ditched the thick crust for a thinner, less stodgy base (won’t you?), but…

How can I improve my transition? In short, practice! If you can, do a mini tri at your local gym (hopefully one that has a pool) or set up your race bike on a turbo and lay out all your kit in your garden/house. To make it even quicker, use clip-in bike shoes but, again, practise with these as slotting your feet into the shoes on the fly requires skill. What’s the difference between lactic acid and lactate? Basically, lactate is lactic acid missing one proton. The body produces and uses lactate, not lactic acid. Is magnesium good for cramp? There’s little evidence to support magnesium supplementation reducing the risk of exercise-associated muscle cramping. However, western diets don’t tend to be rich in magnesium, and given the strong evidence that…

TRI-SUITS Comfort is key when buying a tri-suit. Ideally it needs to be supportive, lightweight and include pockets. Also check for any irritating seams. Here we’ve included both sleeved and vested options. ZONE3 Activate+ £89.00 Cool, comfortable and good value. Small back pocket but fine for short-course. Issue 337 racezone3.com BLUESEVENTY TX2000 £100.00 A top quality, good value performance suit with plenty of padding and roomy side pockets. Issue 337 blueseventy.co.uk HEART SPORTS Tri-suit £115.00 This small British brand continues to impress with great design and features. Issue 337 heartsports.co.uk ORCA 226 Race Suit £119.99 A flawless suit in execution and comfort. Stylish, techy and durable – ticks every tri-suit box. Issue 337 orca.com CASTELLI Free Sanremo £125.00 The optimum vested suit…