Indholdsfortegnelse for September 2017 i 220 Triathlon

Strategic use of caffeine has long been associated with boosting fat burning, improving focus, lowering perception of fatigue and generating greater power. So all good. Well maybe not according to recent research out of Brazil, which showed that caffeine prevents positive changes in muscle associated with high-intensity training. Rodents were split into groups that ranged from no activity and sipping water to intense running on 8mg caffeine per kilogramme bodyweight. Professor Nelson Viera and his team observed that caffeine blunted the activity of two key enzymes involved in muscular contraction. They also analysed the rats’ cardiac muscle, which revealed caffeine prevented positive growth. Both of these are clearly detrimental to performance, though the researchers highlight that chronic caffeine use elicits a worse effect than acute use, i.e. solely for racing…

UNDER £30 ZONE3 MF-XFINITY £29.50 We’ve used the Mark Foster-designed jammers for much of the season and the Xfinity are hugely comfortable, well-fitting and hard-wearing. The chlorine-resistant Italian fabric adds to a quality yet affordable package. racezone3.com UNDER £35 TYR PHOENIX SPLICE £34.99 The Phoenix Slice look great and there are loads of performance positives in the chlorine-resistant material, with Tyr saying they’ll sustain 300hrs in the pool. We’re not sold on the compression, but they excel in comfort. tyrswimwear.co.uk UNDER £40 SPEEDO PINNACLE £40 The Pinnacles have plenty of high-end tech, with compression panels and visible seams to highlight the correct body position in the water. They’re also very comfortable, fade resistant and hard-wearing, so are worth the extra spend. speedostore.co.uk…

POCKETS The rear pockets need to be easy to access on the move, sizeable enough for nutrition and a phone, but not too big that they become a cavernous black hole. A zipped opening and a cover is our preferred combo. Some will also come with a duo of compartments. SEAMS The seams of the jacket need to be strong enough to withstand repeated movement, but they should also be taped to stop any water seeping through. The seams should also be smooth and prevent any chafing when in contact with the skin. ZIPPER Like the seams, the main frontal zipper should prevent any water intrusion and stay chafe-free. The slider should be big enough to grab while cycling and also grippy in the rain. A full-length cover behind the…

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! “The S-bend means the flat ends fall into the palms of your hands when you’re in the aero tuck” PROFILE DESIGN AERIA T2 AL £349.99 Profile’s latest all-in-one aluminium aero cockpit kit Profile Design’s brand news aluminium Aeria T2 aerobar…

JARGON BUSTER OPTICAL SENSOR Many HRMs offer wrist-based heart rate measuring instead of via the traditional chest strap. THIRD-PARTY APPS Most brands offer their own software to analyse your data, but you can also use independent apps. Believe the claims and the right multisport watch will have Alistair Brownlee and Lucy Charles chasing your shadow. The hyperbole is a turn-off for committed sceptics but wade through the marketing and, though they might not win you an Olympic gold, they’ll certainly have you training smarter and racing faster. Just be aware of the pitfalls. Many a triathlete has been lured into purchase by a long and ‘scientificallyproven’ features list only to realise a month later that 99% of its capability simply isn’t required. If you’ve never used a heart rate monitor…

SWIM SPEED SESSION DURATION 50MINS COACH JOHN WOOD “If you’ve ever done run intervals or a turbo/spin session, these ideas can be taken straight into the open water” FORM Focus on pushing the water back with purpose and drive to generate speed and power. DON’T COUNT Don’t worry about the exact numbers of strokes – it’s a rough guideline to get you thinking of intervals. TECHNIQUE Do drills in the recovery if you know that elements of your stroke need work. When you get in the lake, river or sea, it’s far too easy to ‘just’ swim and get it done. As training, it’s great for aerobic conditioning… but that’s probably about it. If you’ve ever done sprint or interval sessions running (especially on the track), or a turbo/spin session,…

TRAINING PLAN COACH DERMOTT HAYES TURN TO P99 for four 20-minute meals for instant energy, ideal before a key brick workout. Transitioning from the tri season to duathlon is more tricky than many athletes would anticipate. The time spent on swim sessions needs to be used up elsewhere and getting the balance of bike and run time will depend on your background and weaknesses. Duathlon is a run-dominant sport; looking at a standard distance there’s 50% more running than normal, which means a very different set of sessions. And, in many cases, it’s physically more demanding as the impact of running is greater than swimming. The training plan here is based on the intermediate triathlete who has a foundation of training hours in the bank. Four weeks is not a…

ESSENTIAL BIKE SKILLS Having powerful legs is no good if you freak every time you see a corner or freeze up on descents. Master all these skills with our guide on p40. 20-MINUTE POWER MEALS There’s no excuse for troughing a sugar and additive-laden ready meal when we have these quick and satisfying recipes for you on p99. BEAT STOMACH TROUBLE Nothing kills a PB faster than ending up doubled over with tummy cramps. Dave Scott shares his tips for avoiding race-day gastric distress on p102. Subscriber update: From the 16/08/2017 we will be moving our customer service operations. This will not affect your magazine subscription and you don’t need to take any action. From this date your personal data together with any other data relating to your subscription will…

“I get a lot of pity and sympathy, but I don’t like it” CORINNE HUTTON Corinne, 47, lives in Loch Winnoch with her eight-year-old son Rory. She runs Finding your Feet (findingyourfeet.net), which supports those who have been affected by amputation through sporting initiatives and inclusion projects. In 2013, I went to the doctors about a cough I’d had for two weeks. He gave me antibiotics for a chest infection and the next day I was dying in hospital with pneumonia and septicaemia. But they didn’t know how to treat me as my organs were shutting down. I was flown down to Leicester and put on an ECMO machine, which takes blood from the body, oxygenates it and then pumps it back in. That allowed my main organs to have…

For safety in any group of riders, good communication is essential. Whether it’s pointing out a drain cover, showing you’re moving out for a parked car or that you’ve finished your pull on the front, you need to know the relevant signals. If you’re on the front, make sure you flag up anything that the riders behind you need to know about and, if you’re further back, pass the signal on. Always look before changing line and let the riders around you know what you’re doing. For smaller groups and club rides, become familiar with how pace-lines work. Joining your local cycling club’s chaingang is great for this. In a bigger bunch, avoid riding at the back. Changes in speed in and out of corners are amplified through the bunch…

HEEL COUNTER A plastic insert placed in the heel cup to reinforce the back of the shoe and provide extra support. OUTSOLE The bottom of the shoe, mostly made of rubber and in a variety of shapes and formations to provide grip and stability. MIDSOLE The section between the outsole and the inner lining that’ll often include hi-tech materials to give cushioning. UPPER Holds your foot in place, protects it from dirt and grime and offers breathability, usually through a layer of mesh fabric. Choosing running shoes is a minefield, and all too often runners will plump for the option that’s on sale, looks the best or their mates have recommended. Yet, sadly, injuries are all too common in recreational and competitive runners alike, with a recent peer-reviewed study suggesting…

As technology’s shrunk, the potential of multisport watches has grown. Where once you’d settle for lap times, now you can download a forthcoming bike route, record your power output and wirelessly share it with your clubmates before you’ve had time to down your protein shake. The rise of smartphones has increased the performance potential of watches further, which makes the Timex Ironman Classic 40 an incongruous fit. For £50 you’d expect at least heart-rate monitoring via a chest strap but this is essentially a glorified stopwatch. Yes, it has a cute retro feel, but is that what you’re after in a performance watch? The remaining five all have their virtues: Polar’s V800 integrates interesting performance metrics that we’ve not seen elsewhere; TomTom’s Adventurer is easy to use and will appeal…

As you’d expect if you parted with £2,000, you’ll get at the least a very good bike, and at best one that’s hard to beat. The Spanish company BH has delivered an aero road bike that handles well and, thanks to its light frame, comes in at a very good overall weight, though the seatmast-like seatpost makes the ride pretty firm. The SuperSix continues Cannondale’s reputation for making high-quality road bikes that should appeal to anybody who appreciates speed and slick handling. But no matter how good the other bikes are, there can be only one winner, and it’s Giant that takes the gong with a very, very high rating. We score highly for ‘exceptional’ bikes and ‘genuine class leaders’ and we believe the Giant represents both those things. It’s…

BIKE IN-SEASON HIIT DURATION 30MINS COACH NIK COOK “A quick caveat – HIIT sessions aren’t a quick fix. They’re a ‘fun’ sharpener to drop into your in-season routine” PACE Give the sprints 100%. If you feel strong at the end, you haven’t done it right. FUEL Eat at least 2-3hrs before this session. It’s brutally hard, so your last meal needs to be fully digested. TECHNIQUE Alternate between seated and standing. Seated will place more load on your trunk and legs. In-season training can be tricky to manage. You want time-effective workouts that will deliver fitness benefits but you don’t want to build up loads of fatigue in your legs. HIIT (high-intensity interval training) workouts can provide a solution and, in as little as 30mins, can get proven results. A…

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. DHB Blok Short Sleeve £76.00 Comfy, easy on the wallet and eyes. A major statement of intent from the brand. Issue 340 wiggle.co.uk BLUESEVENTY TX2000 £100 A top quality, good value performance suit with plenty of padding and roomy side pockets. Issue 337 blueseventy.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 SAILFISH Aerosuit Comp €199 Comfortable, fast and great for warmer climes. A top quality suit from the German brand. Issue 341 sailfish.com LOUIS GARNEAU Course Lgneer £269.00 Excellent suit that’s…

Wondering what ‘bonking’ is, or where to find your M-dot?! Make things easy with our guide to common tri terms… ‘A’-RACE The most important race of your season AGE-GROUPER Non-pro triathlete (most of us!) AEROBIC Aerobic exercise involves or improves oxygen consumption by the body ANAEROBIC How much energy your body can produce without using oxygen BILATERAL BREATHING Breathing every 3 strokes when swimming BONKING Running out of energy mid-race or training session BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run CATCH The part of the swim stroke where you pull on the water DNS/DNF/DQ Did not start/Did not finish/ Disqualified DRAFTING Hitching a ride on someone else’s slipstream in the bike or swim HIT High-intensity training HRMAX Your maximum heart rate INTERVALS Intensive training using…

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 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. ROB BANINO Former 220 deped Rob has been riding and racing bikes on and off-road for over 20 years. September goals Scheduling in plenty of off-road sportives for the upcoming off-season. JACK SEXTY A serious triathlete since blowing his student loan on a bike, sub-2hr Olympic athlete Jack moved to Ironman last year in Lanza. September goals To qualify for the 2018…

As the ISM (Innovative Saddlemaker) name suggests, this Florida-based brand have long been pioneers in saddle design, with the patented nose-less design of the Adamo being chosen by countless Ironman athletes. It may look uncomfortable, but the design offers sit-bone support, reduces pressure on the soft tissue areas and promotes blood flow. Plus, it provides plenty of airflow. The brand new PN3.0 has been created with input from ISM’s pro riders, who include Ironman world champions Mirinda Carfrae, Leanda Cave and Pete Jacobs, and also 2012 Olympic champ Nicola Spirig. Although featuring a slightly wider 120mm rear end and updated shape, the design is built-on ISM’s Performance Narrow chassis, which aims to offer comfortable thigh and hamstring clearance for enhanced rider body movement (ISM target this for riding fast into…

Altura are celebrating their 20th birthday in 2017 and, being based in North Yorkshire, certainly know a thing or two about riding in soggy weather. Their original Pocket Rocket proved hugely popular on its release in 2013 and the sequel offers a host of upgrades. The addition of the new ‘Darkproof’ technology, which offers ‘retro reflectively’ (an optical specification that sends reflected light back in the direction of the source) is the major addition for after-dark riding. The polyester construction has been replaced by nylon as the material choice, and the waterproofing ability has been increased from a 10k to 15k rating, meaning it should withstand moderate rain instead of just a light shower. There are now four colourways – black, red, blue and Hi-Viz yellow – and five sizes…

NO BARRIERS TO TRI My son Che has Aspergers, but following a difficult few years, while watching me swim at Ullswater, he said ‘I’d like to do that’. A year later he said that if he were ever to do a tri it would be Ironman as that was the toughest. He was 17, so I entered him into Ironman UK for his 18th birthday. The 11 months of training were a massive learning curve, with many highs and lows. But in June, and as the third youngest participant, Che completed Ironman UK in 14:03hrs. It was a hugely emotional day and I couldn’t be more proud. Two weeks prior to Ironman UK he qualified for the World Championships in Rotterdam. I’ve already qualified so mum and son will compete…

“Good cornering technique can be neatly summed up as ‘enter wide, touch the apex and exit wide” The most important part of a corner is the run-in to it. The decisions and actions you make there will determine how smoothly and quickly you can take the bend. One decision is whether you can take the bend down on your aerobars – a reconnaissance ride is invaluable for this – but, failing this, you’ll have to rely on your experience in training or err on the side of caution and shift to your bullhorns. Do all of your braking while you’re travelling in a straight line and select an appropriate gear for exit. Good cornering technique can be neatly summed up as ‘enter wide, touch the apex and exit wide’ (see…

SINGLE CHANGE This gives you the opportunity to change partners, and also means nobody has to move out any further into the road. 1 The riders are in a compact group when the leading pair shout ‘change’. 2 The inside front rider eases slightly and the outside lead rider swings across to the inside. 3 The outside rider moves up alongside the front inside rider. DOUBLE CHANGE This method means you can ‘buddy up’ and stick with your partner throughout the ride. 1 The lead pair move out slightly, having checked it’s safe to do so and shouted ‘change’ to alert the riders behind. 2 The lead pair now slow, allowing the next pairs to move through towards the front. 3 The second pair are now at the front; the…

ZOGGS NAVAJO STARBACK £34.00 We’ve owned many Zoggs swimsuits over the years and their Aqualast fabric always make them a good bet. Seriously, these are costumes that can really put in the hours without sagging or fading. In the case of the Navajo, you get ‘starback’ styling, which consists of six spaghetti straps. It’s quite open, but we loved the freedom of movement and the bra-style adjusters gave a perfect fit. The rest of the suit fitted well too and the lined front prevented show-through. At time of print, this suit was reduced online to just £17, making it an absolute bargain. zoggs.com VERDICT GREAT FIT, FUNKY PRINT AND TRUE FABRIC LONGEVITY ZONE3 MF-XFINITY £32.00 Designed in conjunction with Olympian Mark Foster, the MF range aims to give quality at…

MAX EFFORT (RPE 9–10) Redlining. Things are getting very difficult at this level. You can barely breathe and are struggling to speak. At the top end, it feels almost impossible to keep going. VIGOROUS (RPE 7–8) The pain cave. Your activity is starting to become uncomfortable. You’re short of breath, but can speak a sentence. In short, it’s getting tough: but you can carry on. MODERATE (RPE 4–6) Adding some load. Things are starting to become more challenging. You’re having to breathe harder, but not so much you can’t hold a conversation. EASY (RPE 1–3) A ‘go all day’ effort. Light activity, which at the lower end takes hardly any exertion and towards number 3 is still easy enough that you feel like you could maintain it indefinitely.…

RUNNING SPEED/STRENGTH SET DURATION 40 MINS COACH SPENCER SMITH FORM Use your core, stay relaxed with no over-striding and increased turnover during the ON efforts. BREATHE Listen to your breathing as a guide to your Perceived Exertion (see p87). RECOVER Don’t overrun the 1min recovery. The hard is hard, and the easy is easy. Many athletes have a carefully-crafted plan for the season, with peak (A/Braces) dotted strategically throughout the year. A plan helps keep us focused, especially during those dark moments we all encounter during our training. So picking a realistic goal and then implementing an equally realistic plan to reach the ‘A-race’ in top physical and mental shape is critical. Every athlete is different, some choosing to race to gain form, while others prefer to race sparingly. Whatever…