Indholdsfortegnelse for December 2017 i 220 Triathlon

Top Italians Santini have always displayed bags of style and this continues in 2018 with their new H Way jacket range. The slim-fit Yellow Fluo seen here, like all of Santini’s range, is designed and handmade in Italy, and is aimed towards cold winter riding. The material is constructed with a Fuga Windstopper fabric that also offers a high degree of insulation and water resistance, with the multi-panel design and stretchiness designed to adapt to all body shapes for a superior fit. In terms of features, there’s a trio of rear pockets for nutrition, tools and stashing gloves, reflective piping and those yellow shoulders and arm for added visibility (something surprisingly lacking on many bike jackets), plus the addition of a Blizzard thermo fleece on the side panels and cuffs.…

The Vitesse has been designed with one thing in mind, say the Canadians Louis Garneau. And that’s pure speed. The design process saw the brand come up with a helmet that they calculated was already faster than the competition. They then returned to the design and utilised computational fluid dynamics (CFD) simulations to optimise the surface of the helmet, resulting in what Louis Garneau, who count 2017 Ironman World Championship runner-up Lionel Sanders among their athletes, say is a decrease in drag by 31%. The construction includes 14 vents and the addition of MSB technology to reinforce the perimeter. The groundbreaking MIPS (Multidirectional Impact Protection System) is included for added protection in a crash, highlighted by the yellow liner sitting underneath the pads. We’ll be testing the Vitesse as part…

“In Barcelona, I did a 4:19hr run but I’m capable of 3:30hrs” HASEEB AHMED Haseeb, 48, is an equality and diversity lead at the University Hospital, Leicester. He started to lose his sight at 10 years old, but wasn’t given a diagnosis for another seven years. His first book From Blind Man to Ironman is out now (amazon.co.uk), priced £12.99. As soon as I crossed the line at the 2016 Ironman Barcelona, I was whisked straight to the medical tent. I had nothing left in me. It was my first Ironman, and I’d overcooked it on the bike. The first half we did in 2.5hrs, but we finished in 5:08:01. On the run, which is my strongest discipline, my legs just fell off. I’d done a sub-3hr standalone marathon in…

“A fartlek run is beneficial for all levels of triathlete and at all times of the year” 31 BUDDY UP Running can be a solitary sport, so try to team up with a friend or training group that are of a similar ability and help each other improve. Agree on a set route or distance and share the work on the front. Just be careful that every session doesn’t become too competitive… 325K TEST Use this session as a way to monitor progress and to help you set target paces for other sessions. 5km for a triathlete is usually the shortest race distance you’ll race over, so it’s great to know how to race it. Make this a route that you can repeat every 4-6wks. 33 NEGATIVE30 This is a…

“The key to successful training is establishing a structure with a list of goals” REFUEL On the recovery sections of the climb make sure you refuel with drink, gels or solids. FOCUS Keep your mind focused while climbing; trust us, the suffering will be worth it! POSTURE You don’t want to be rocking on the bike, so hold a good posture and stay in the saddle. With the winter months now kicking in, it’s a great time to review your 2017 season. Make a list of all your strength and weaknesses, and the areas you feel you need to improve to make yourself a better rider in 2018. The key to successful training isn’t just going through the motions, but establishing a structure with a list of goals and then…

I’ve got two workouts – one bike, one run. Each one increases in intensity every three weeks. The benefit is that you’re trying to elevate your economy at lactate threshold (LT)*. The introduction of LT starts off with a light load but I’ve included a treadmill hill set for the run and variable gearing for the bike. In issue 343 I also talked about Anaerobic Endurance (AE) workouts; those plus these LT workouts are two great sessions to do during your off-season. Do them once a week, in each of the discplines, and watch your progress improve. *LT Run – Record your 30min time trial outdoors or on the treadmill @ 1% gradient. Note speed and heart rate; LT Bike – Record 45mins at the highest speed possible. Note watts…

BIKE COMPUTER VS POWER METER QWhat’s the difference between a bike computer and a power meter? Peter Warriner A At its simplest, a bike computer shows you how far and how fast you’re going. GPS helped turn it into a sophisticated navigation and training tool, but no matter how many features a bike computer has, it’s still essentially a handlebar-mounted device for displaying data to the rider. A key bit of data for modern riders is power and, for your bike computer to display that, your bike needs to have a compatible power meter. Power meters utilise strain gauges to measure a rider’s output. A strain gauge is composed of a silicon or foil pattern mounted on an insulating backing. These are then placed in locations which are subjected to…

LUNCH-HOUR TRAINING Not all of us have hours to train – but you’ll still achieve your goals with these effective 60min sessions (and have time to shower!). p50 RUN JACKETS No need to go hiding in the gym. We’ve found the best men’s and women’s run jackets for wind, rain and any other wintery conditions on p67. TAKING ON KONA Want to know what it’s really like to race in Kona as an age-grouper? Turn to p108 to read one man’s account. Spoiler alert: it’s tough. Really tough.…

Cold-water immersion is a common recovery tool, as it helps reduce inflammation and increases toxin clear-out. But, until now, there’s been very little research into the effect of cooling on body type. Australian recovery expert Dr Shona Halson and her team took 27 active males and separated them into three groups: low mass and low fat; high mass and low fat; and high mass and high fat. Measurements were taken pre- and post-trial, including core and skin temperature, followed by a 5min cycle warm-up. The subjects continued to pedal until skin temperature reached 38.5°C, and were then immersed in 15°C water for 15mins. The results showed that the subjects with lower body fat and relatively low surface area cooled faster, enjoying the physiological benefits of cold-water immersion, than those with…

UNDER £120 MAMMUT MTR 201-II £115 The ethically-minded Mammut’s MTR 201-II impress in both price and performance. They’re at the lighter end of the trail run scale (270g for a men’s UK 7) and also boast the brand’s Rolling Concept tech for support & momentum. mammut.com UNDER £130 SCOTT SUPERTRAC RC £125 Again, the Scott Supertrac are light (260g for a UK 7), plenty of fun and are targeted at swifter trail stints. The multi-directional and jagged grips are excellent for winding routes, and the comfort doesn’t come at the expense of feel. scott-sports.com UNDER £140 INOV-8 TRAILROC 285 £140 It’s all about the grip with the completely redesigned Trailroc 285 from Inov-8, which are targeted at long miles on hard and rocky routes. They’re also light (270g for a…

AERODYNAMICS The curvature of a helmet will aid aerodynamic gains by channelling and smoothing the airflow over the top, while the dimpled design creates a layer of turbulent air around the helmet to produce less drag force on the surface and cleaner airflow. VENTILATION Aero road helmets will have less vents than a normal road helmet due to aerodynamics, so the limited number they have need to be in effective positions but not at the expense of drag. These tend to be positioned at the top and rear; the Vitesse, here, has 14. PADDING Although speed is key, an aero road helmet needs to offer comfort for lengthy endurance stints on the bike. The padding should be quick-to-dry, ideally anti-bacterial and offer cooling properties, and will almost certainly be removable…

JONNY BROWNLEE Jonny, 27, is one of the world’s top triathletes, with Olympic bronze and silver, Commonwealth silver and 30 World Tri Series podiums to his name, to date. The Scott Foil, to me, is the perfect bike for Olympic- and sprint-distance triathlon racing. It’s aerodynamic, light, suits each and every one of the World Triathlon Series courses, is fast in a straight line and handles very, very, well. Hands down, this is the best bike that I’ve ever ridden. It’s incredibly stiff when sprinting out of the saddle and feels great on a technical circuit. The Foil is fast for racing but also comfy and not too harsh to train on, which makes it incredibly versatile. Basically it gives me confidence knowing I’m riding the fastest bike regardless of…

“If you’ve had a tough week of training, then a recovery swim can be very useful” 1 200 TESTS Complete a testing session to give yourself some baseline figures. Execute multiple 200m efforts as hard as possible allowing 1min rest between sets; you should complete as many as appropriate for your chosen racing distance. Work out your average pace per 100m and call this your Test Pace (TP). Repeat each 4-6wks. 2 CAN I KICK IT? Look to improve your poor and ineffective leg kick by including it as part of a bigger set. This’ll help with improving body position and also for changes in pace. Complete 8 x 200m sets with the final 50m of each 200m using a kickboard and working hard kicking from the hips and glutes.…

When the sun’s hiding below the horizon, you need lights on your bike. They help you see where you’re going and other road users see where you are. But different riding situations call for different types of light. If all you’re doing is commuting home along lit streets, you can probably get away with just a small blinking light to make you more visible to others. If, however, you’re riding down twisting lanes that lack lampposts, road markings and cat’s eyes, then you need something more powerful, something with a strong steady beam that can illuminate any potential dangers in your path. Being able to see potholes, wet drain covers and roadkill (nasty as it seems, it’s all too easy to get brought down by a rotting badger carcass) is…

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.…

“Run drills allow you to focus on each aspect of your form, improve muscle firing and build condition” FORM Try to keep tall with particular attention on keeping the hips high and not sunk down. RELAX Feel each drill as you do it, don’t overthink the movement and try to relax. TECHNIQUE Focus on engaging the glute of the supporting leg in all drills. Just like pro bike riders make changes to their positions early in the season, so the start of the off-season is the perfect time to make changes to your run form. Doing this now leaves you time to adapt at lower intensity, so that you can reap the benefits through the whole racing calendar. In general, run drills aren’t performed as often as they should be,…

NIK COOK Bike computer vs power meter Freelance bike writer Nik is an experienced competitive multisporter and has competed for Team GB in duathlon. MARK KLEANTHOUS Racing two Ironmans Mark’s an athlete and coach who has completed more than 460 triathlons, including 38 Ironman events. JOE BEER Double run days Multiple-winner of 220 Triathlon’s Coach of the Year award, Joe has been coaching triathletes of all abilities for decades. JOHN WOOD Swim stroke style John is an award-winning tri coach of 10 years, a former international swimmer and has raced all distances up to Ironman.…

“Get the kids on their bikes to join you while you run to a local park” DERMOTT HAYES 220’s training plan provider Dermott is head coach at multisportspecialist coaching outfit RG Active, and the organiser of the Storm the Castle Duathlon. Jon: I have an 80-mile round-trip commute, rising at 6am, to be out for 6:30am. I’m not great at early mornings but am prepared to change. Any suggestions? Dermott: Training early in the morning is a habit we can adapt to, but you shouldn’t force it as there’s a risk you’ll just resent it and go to bed stressing about getting up. Perhaps start with one morning session per week, where you aim to train from 5:15am for 45mins and build from there. You won’t need to do more…

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 dep ed Rob has been riding and racing bikes on and off-road for over 20 years. December goals To maintain some semblance of regular riding while not going overboard on the eggnog. 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. December goals To…

1 London- based Soar’s Softshell (£199) offers plenty of style and loads of wind prevention and breathability via the underarm vents. It also has the plushest collar ever. 2 These female-specific Threo London Fields (£65) offer quick-drying and sweat-wicking abilities, and extras, including calf zippers, reflective trims and a zipped rear pocket. 3 Arm warmers such as the Odlo Vitapark (£20) are hugely versatile, meaning you can whip them off when you’re too warm and stash them in your pockets. 4 The inclusion of the mighty Merino wool in any garment should achieve the balance of warmth, softness and breathability, which is why we’re big fans of the Dhb Aeron Merino Base Layer. Plus, it’s a bargain at only £35. 5 The Gore Essential Gore-Tex gloves (£59.99) are waterproof and…

“I completed the event but I can’t believe the stupidity and selfishness of a fellow competitor” STAR LETTER BE MORE CONSIDERATE I competed at this year’s Ironman 70.3 Weymouth and was doing well until the cyclist in front of me decided to throw his old water bottles behind him! One of them went straight under my front wheel, and off I came. Luckily, I’d been slowing down anyway, and as I skidded across the road I didn’t take anyone else out. It took me 10mins to sort myself out, and off I went all fuelled up with adrenalin, determined to catch the person responsible – I didn’t! I completed the event but I can’t believe the stupidity and selfishness of a fellow competitor. Surely, as much as we all want…

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. EMILY THORNE Is a national Masters swimming medallist. 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 fact that we were so unconcerned riding these wheels on days we’d usually have plumped for something shallower speaks volumes” ZIPP 454 NSW DISC £499.99 They’re 58mm deep, but how swift…

“Now is the time to break down your stroke and work on specific drills that will improve efficiency and speed” GET SAVVY Understand which drills are most appropriate to target specific elements of your stroke technique. STROKE Swim directly off a drill to maximise transfer into your full stroke, e.g. 25m scull drill/25m swim. FREQUENCY Include drills in warm-ups/cool-downs, when fatigued and in your off-season main sets. Through my time coaching I’ve found that many age-groupers don’t include enough specific technique work into their swimming programmes; they fail to understand which drills are going to have the greatest impact and why; and they end up rushing through and performing drill sets badly. But now is the time to break your stroke down and work on specific drills that will improve…

This is a great time of year to evaluate your past season and calculate how to improve for next year. A key focus should be on any weaker areas in your race to balance out your performance. For many who come into tri from a non-swimming background, this is your time to increase the amount of swim time. Swimming is a discipline that can only improve through repetition of good habits, so regularly hitting the water is the way forward. This eight-week training plan provides you with a variety of endurance, speed and drill sessions. This combination will produce better results more quickly than simply repeating the same sessions. The sessions gradually increase in duration and intensity as the eight weeks progress, and there’s a drill session each week to…

GOOD AVOID PROCESSED MEATS They may be delicious, but meats like ham, salami and bacon have been linked to an increased risk of bowel cancer. Fill your sandwich with chicken, turkey, egg, salmon, tuna, prawns or cheese instead. Choose wholegrain or rye bread over white to boost your fibre intake. BETTER ADD SALAD VEGGIES Piling colourful salad veggies into your sandwich provides more health benefits thanks to various plant nutrients. Try spinach, rocket and watercress for folate, beetroot for nitrate, tomatoes for lycopene, grated carrot for beta carotene, red onion for quercetin and peppers for vitamin C. BEST SWAP BUTTER FOR AVO Avocado is a fantastic source of heart-healthy monounsaturated fat, which also helps you absorb certain vitamins. Other nutrients in avocado include fibre, folate, magnesium, potassium and vitamin E.…

What are the best/ most beneficial vitamins for triathletes? The obvious answer is a multivitamin, but if you follow a healthy diet you could end up taking too much of one or more vitamins. So avoid multivitamins that contain more than 200% percent of the RDA for any single nutrient. For us Brits, at this time of year, vitamin D (the sunshine vitamin) is a must to help keep bones, teeth and muscles healthy. Why is having a strong core important? In short, it helps to improve strength and efficiency in all three sports. Whether it’s swim, bike or run, your core acts as a stabilising point from which all your power is generated. If your core isn’t strong, other areas will overcompensate, which is when injury can occur.…

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 HEART SPORTS Short Sleeve £115 Remarkably good, remarkably versatile… and remarkably cheap. Issue 344 heartsports.co.uk 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 packed…

‘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 CARB-LOADING Eating a carb-heavy meal prior to a race to boost energy 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 DUATHLON Usually a run/bike/run format ELITE Another word for a ‘pro’ – e.g. the Brownlees HIT High-intensity training HRMAX Your…