Indholdsfortegnelse for April 2019 i 220 Triathlon

New for 2019, wetsuit giants Orca have updated their top-end Predator suit as worn by former Ironman world champ Sebastian Kienle. The New Zealand-hailing/Spanish-based brand bill it as their most technically-advanced suit yet, and it sits within their ‘Total Swimmer’ range for those looking for flexibility and flotability. Key upgrades include a layer of titanium to target better thermal insulation, and enhanced stretch in both the arms and back areas. In a bid to provide the most flexibility around, key materials include the top grade Yamamoto 44, which is a unique partnership with the Japanese manufacturer, and an Infinity Skin bamboo liner. There’s also the Core Lateral Stabiliser (CLS) that aims to secure a greater body position, and the brand’s Hydrolite tech panels to help whip the suit off under…

In June 2017, I decided I wanted to do a triathlon, so I signed up to Ironman Austria for the following summer. My mother was battling cancer at the time and my dad was also quite ill. I felt I’d need an escape from reality and tri was going to be my coping mechanism. My dad passed September that year after a short battle. The last picture I have of my mum is of her in the hospital bed with the medal around her neck after Ironman Austria – she was so proud and delighted. She passed away just a week later, in July 2018 – so that’s where triathlon comes in for me, more than anything it’s a coping mechanism. Just being able to get out swimming, cycling or…

Journals are full of studies showing us how to improve running technique, whether it’s by focusing on forefoot landing or counting cadence. But if a recent study by Linda Schucker and Lucy Parrington is to be believed, distraction lies behind a better running action. The researchers had a dozen runners stride out on a treadmill and either direct their attention to their running movement or a video. When it came to movement, Schucker would regularly shout out instructions like ‘pay attention to the push-off’ or ‘focus on landing’. The video projected an outdoor running track and was viewed from the perspective of the runner. A motion analysis system captured their form. The results? “When the subjects consciously focussed on their running movement, they moved away from their usual running pattern…

What are the key considerations when picking your vested tri-suit for the 2019 season? Here are our top four to take into account… BREATHABILITY When purchasing a suit, you need to think about how long you’ll be realistically spending in it and which type of races you’ll likely be entering. Breathability is a key consideration here, especially if you have plans to race abroad in hotter climates. FABRIC The Lycra construction of a tri-suit needs to dry quickly after the swim. Spend a little more and extra benefits come into play, with UV protection and wind-tunnel-tested aerodynamics, seen here on the Roka, being two key features. ZIPPER Another aspect you should be mindful about when buying a suit is where you want the zipper. Back zips can be used and…

TRIPLE MIX Master of versatility  The traditional swim, bike, run format but mixed up. so athletes race three stages – 1. 300m S, 5km B, 2km R (10min break); 2. 2km R, 5km B, 300m S (10min break); 3. 5km B, 300m S, 2km R. Athletes are eliminated if they fall more than 90secs behind at the timing checkpoint in any discipline. ELIMINATOR Master of tenacity  Again three stages, with the top 15 from stage 1 going on to stage 2, and the top 10 from stage 2 going onto stage 3 – 1. 300m S, 5km B, 2km R (10min break); 2. 300m S, 5km B, 2km R (10min break); 3. 300m S, 5km B, 2km R. EQUALIZER Master of persistency  Stage 1 is an individual time trial (sport…

GOGGLES You priority should be a decent, well-fitting pair of goggles. Make sure they fit your face. If a pair of goggles fit well, you should be able to swim without the straps on. Good goggles will feel comfortable, allow you to see clearly and keep you feeling relaxed. SWIM SUIT I’d always recommend something form fitting. It doesn’t have to be tight, but the baggier something is, the more drag and resistance it’ll create – making life harder and requiring more effort. PULL BUOY This is a figure-of-eight shaped float that goes between your legs to provide support to the body, and will help you isolate and practise your arm movements.…

Put simply, Ironman race day can be one of the most emotional journeys of a lifetime. Your race course companion throughout all of this will be your tri-suit, with you from the starter’s horn to that finish line. So what should you look for when picking your long-course race suit? Think about which type of athlete you really are, from an age-grouper vying for marginal gains to a long-course newcomer looking for iron survival. Top-end age-groupers should assess their suit’s aero properties, but comfort is key for all levels of athlete: what rubs during a sprint race will become a full-blown irritant in Ironman. While budget is acknowledged in our test, we believe if you’re going to spend hundreds of pounds to enter an iron-distance race, cutting corners on a…

WARM-UP 3 x 100m swim stroke; reducing stroke count each 100m 3 x 50m as: 8 strokes front crawl; 8 strokes back 6 x 25m streamline kick as: 8 kicks front; 8 kicks back Rest 15-20secs after each set DRILLS 1 4 x 50m as: 25m rotisserie kick; 25m swim 4 x 50m as: 25m torpedo (both hands by side) kick; 25m swim 3 x 100m swim stroke count; reducing stroke count each 100m 4 x 50m side kick 6-1-6 drill (6 leg kicks on one side; 1 full stroke; 6 leg kicks on the other side); side kick 636 drill (as 6-1-6 but with 3 full strokes) Rest 15-20secs after each set DRILLS 2 4 x 50m single-arm drill holding float in extended non-stroking arm 4 x 50m Unco…

WARM-UP 14mins easy @90rpm MAIN SET 27mins moderate (9 efforts) starting in top gear, e.g. 53 x 23. Every 3mins change the gear down 1 sprocket (e.g. 21-19-18-17-16-14-12-11) until you hit the bottom sprocket Once in the bottom sprocket and last 3mins are complete, return up the block, but only holding 1mins per sprocket @moderate pace (e.g. 11-12-14-16-17-18-19-21) COOL-DOWN 9mins easy High cadence ADAPT FOR BEGINNERS Just complete 1min in each gear and the same on returning up the cassette. ADAPT FOR IRONMAN Complete two sets of the session. On the second effort the fatigue will really set in but dig deep to hold the position.…

BUILD UP CADENCE This is a great chance to practise running at an optimal cadence. Aim for as close to 180 strides per minute as you can, building up slowly over a few weeks. START LINE WARM-UP Do a few strides in your pre-race warm-up, ideally on the start line. Don’t do them for too long, though, otherwise you’ll tire yourself out. Five to 10 strides in a burst is enough. TRAIN GADGET-FREE A steady run like this is a great chance to get out there and be free! And by that we mean no sports watch, so that you don’t worry about intervals, split times and rest periods.…

What does cadence mean in swimming, cycling and running? In swimming, it’s the number of times your arms complete individual strokes per minute; in biking it’s the number of times you complete a full revolution of the cranks per minute; and in running, it’s the total number of steps you take per minute. What’s the difference between X-ray, ultrasound and MRI? X-ray uses a small amount of radiation to quickly capture a single image of your anatomy to assess fractures or dislocations or disease (bone degeneration, infections or tumors). Ultrasounds uses sound waves instead of radio waves to produce a picture within your body in real-time, and can assess the condition of organs and soft issues. Ultrasound therapy is also used by physios or occupational therapists to treat pain, reduce…

1 The massive resort of Cancun in the Yucatan Peninsula hosts the middle-distance Challenge Cancun on 28 April, with the 1.9km Caribbean Sea swim the major draw. 2 Around 1,300 athletes will be on the Challenge San Gil start line on 7 July in central Mexico for one of the nation’s oldest triathlons. 3 Ironman return to Cozumel in the state of Quintana Roo for Ironman 70.3 Cozumel on 29 September, which shares much of the same course as its full, 226km Ironman sibling. 4 The state of Baja California on Mexico’s western coast hosts Ironman 70.3 Los Cabos on 3 November and boasts 40 qualifying slots for the 2020 edition of the Ironman 70.3 Worlds in Taupo, New Zealand.…

MEN’S WETSUITS Build quality, comfort, flexibility and insulation – the four key factors when choosing your neoprene. Spend more and the quality for each factor tends to increase. MAKO Genesis £180 A fine and affordable pick for short-course racers, plus easy to remove. Issue 352  mako-shop.com 2XU P:1 Propel £215 Top features and materials make this a race-day winner. Does everything well. Issue 352 2xu.com/uk ZONE3 Vision £240 Flexible, fast and very, very hard to fault. Impressive for the price point. Issue 352  zone3.com ZONE3 Vanquish £495 A top-draw suit that just keeps getting better thanks to even more flex. Issue 353  zone3.com SAILFISH Ultimate IPS €875 A competitive high-end wetsuit that’s refreshingly robust and very quick. Issue 354  sailfish.com AERO ROAD HELMETS Decent ventilation, low weight, comfort and how…

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. JACK SEXTY A triathlete since blowing his student loan on a bike, sub-2hr Olympic athlete Jack moved to Ironman at Lanzarote in 2016. Favourite place to swim? “Dosthill Quarry. You wouldn’t believe a place with a Birmingham postcode can look that good!” HELEN WEBSTER 220’s editor made the move from marathons to tri five years ago. Happiest when in the open water,…

UNDER £1.50 ERDINGER ALKOHOLFREI £1.30 Go to a German triathlon and you’ll likely see the winners pouring Alkoholfrei over each other. It contains 125 kcal per 500ml bottle and Erdinger bill it as an isotonic recovery drink, but the taste is just too sweet when compared to the craft beers seen below. UNDER £1.75 BREWDOG NANNY STATE £1.59 The hipster’s beer brand of choice low-alcohol number offers just 0.5% of alcohol content and 26 calories in each 330ml can. And it’s surprisingly good (if understandably lacking a little depth), resulting in a hoppy, citrusy and smoky craft beer taste. UNDER £2 GEN!US CRAFT LAGER 3% £1.90 Coming in with a 3% alcohol content, the Gen!us (their exclamation mark) is easily the strongest here. Unsurprisingly it also has the greatest range…

Got an opinion to share? Then email us at fao220@220triathlon.com MENTAL HEALTH BOOST I got into triathlon because I needed to do something to control my feelings, anger and depression. I got through each day by talking, exercising and with a support network of friends – my social runs are the highlight of my exercise week! My husband and three kids also do more exercise now, which is good news all round. Triathlon gives you something that I hadn’t found before; something within me wanted to do something each day rather than sit around and cry. I don’t have the expensive kit nor do I have the speed, but I do have guts and determination. Two years ago, I couldn’t swim – in my first lesson…

If it was once a slipping chainring that would concern Charles-Barclay on a long ride over Lanzarote’s rough tarmac and rolling hills, now it’s a glinting wedding ring she has to get used to. “I’ve not taken it off yet, but it’s annoying when I sweat and it spins round,” she says. However, it’s a minor irritation on an island that has become a second home. Lucy’s first professional Ironman win came here in 2017, replete with a new bike-course record, and it’s on the bike where she really feels it offers performance benefits. “I don’t bike on the roads in the UK,” she says. “Where I live is too busy, so if I go out, it’ll be on the mountain bike. I also feel I get a massive benefit…

Aim: Endurance-based strength work to retain core stability throughout the season Location: Anywhere Kit: Kettlebell, theraband or rubber band that can be looped around the legs, BOSU balance trainer (optional) GOBLET SQUATS, 3 X 15 WITH KETTLEBELL Assume a wider stance, holding kettlebell like a goblet with elbows tucked in, back straight, and lower to 90° in a squat. Progress by repeating exercise on the BOSU without weight. To advance further, squat on one leg only, or reintroduce weight. MONSTER WALKS, 3 X 15 STRIDES EACH SIDE With theraband looped around thighs, side-step 15 retaining a semi-squat position throughout. Return in the opposite direction. To progress, hold kettlebell in goblet position. TRADITIONAL PLANK, HOLD FOR  60SECS Progress by holding plank for 90ses and lifting and stretching out alternating limbs, ie.…

There are long-distance triathlons, and then there’s the one they call the ‘The Beast’. Embrunman began back in 1984 as a 750m swim, a 30km bike ride and 10km run – a gentle workout by the standards of today’s race. Over the years, the distance has lengthened, the climbs have been made even more brutal and the physical achievement of finishing has become all the more epic. “Embrunman is as tough as it gets, which is why it is one of the most popular events in Europe” The cycling section includes the famous Côte de Chalvet climb, giving it an ascent of more than 3,600m. There’s also a considerable 875m of ascent in the run. Make no mistake, the Embrunman is as tough as it gets, which is why it’s…

PRE-SWIM Before a swim, it’s always good to have fuel in the body – eating well means that you’ll have energy throughout your session. Try and eat something more than 30mins before to give it time to get into your system. A sandwich or porridge can give you a decent hit. DURING Throughout a session you shouldn’t need any food at all – unless you’re an expert and swimming for several hours. You may need fluids, though, as you’ll still sweat in the pool – water, squash or electrolyte sports drinks are all good options. It’s not a necessity, but certainly can be useful. POST-SWIM Many people feel hungry after their swim so, if it’s a tougher session, then it’s important to replace both your energy stores and help repair…

TORQ MANGO £29.25 (for 15) Torq’s bar is the most trad on test, delivering 144cals from mainly carb sources (127cals), all topped off with a hint of protein (8cals) and fat (just 9cals). The 45g bar releases its energy from a carb mix of raisins, oats, fructose, maltodextrin and mango, all organic. This combo of fast- and slow-releasing carbs is ideal for fuelling a high-intensity session or when racing. Sadly, like others here, it contains palm oil. Its texture is chewy and has just enough water to avoid that common claggy feel. The mango taste is nice enough, yet with so many energy gels fruit flavoured, you might want chocolate or a more savoury sensation when it comes to a bar. torqfitness.co.uk VERDICT THE MOST TRIATHLON APPROPRIATE BAR ON TEST…

Positive, ‘whole body’ rotation helps to improve streamlining and alignment, an effective extension at entry, high-elbow catch, and more power through the whole of the stroke. Investing time in practising rotational drills contributes significantly to improved stroke efficiency and power, with greater distance per stroke and reduced stroke counts. Whole body rotation should originate from the hips, linking to the shoulder rotations of the arm stroke, shoulders, hips and ankles all in alignment. The body should rotate side to side approximately 45°, requiring good core strength to maintain correct alignment and streamlining. The side-kick and rotisserie drills in this session really help the swimmer feel where the rotation from the hips and core begins, while the unco drill allows you to focus on the benefits of rotation to achieve good…

The start of the year is a great time to work on your pedal efficiency. I’m a big believer in using a variety of cadence in training, so you can be ready for all course profiles; whether it’s hilly, undulating or flat, if you introduce variety into your cadence you will soon start to see improvements in your performance. Every individual has an optimal cadence, so if you can track this through training then you can soon start to work out what your optimal range is. Using a rev counter can really help with this. Power devices have this built in, but if you’re running heart rate or working on the feel-good factor then I’d also start working on a variety of cadence from overgearing to high revs of 110+.…

The steady aerobic run – the staple of runners worldwide, or rather it should be. All too often these types of runs are performed too hard. But the goal of a steady aerobic run, among other things, is to improve fat-burning capacity and musculoskeletal resilience. And if you perform these types of runs too hard you can lose these important adaptations. This type of run is great for building aerobic endurance, and because it isn’t too stressful can fit easily into your schedule without overdoing it. Throughout the run you’ll also be asked to do some ‘strides’. This is simply just increasing your speed for a very short time, e.g. 5-10 strides. Allow your speed to drop straight back down after the strides. The reason for doing these is to…

Whether you’re an absolute beginner or an experienced triathlete at other race distances, we’ll have you smashing the Olympic distance in just 3 months… TRI WITH A TWIST Want a change from the traditional tri format? Check out our guide to the Super League Series, p36. So you have your first Olympic-distance triathlon this year and need some focus. Maybe you’re stepping up from the shorter sprint distance, maybe you’re coming into triathlon from a single sport or maybe even dropping down from the longer tri distances. Whatever the reason, it pays to have a structured, varied and focused plan to help you get in race-day shape. Ideally, you’ll already be able to swim 400m non-stop, cycle 20km and run 6-7km. The full 12-week plan will give you adequate time…

The Virgin London Marathon has become involved in a spat over not officially awarding finishers’ medals to the guide runners of visually impaired athletes. It was called out by the Royal National Institute of Blind People and British Blind Sport, the latter’s chief exec, Alaina MacGregor, telling The Telegraph that she was disappointed the event would “not offer recognition to these amazing individuals, without whom many visually impaired people would not be able to go running.” It was then picked up and swung around on social media, championing the cause for seemingly disgruntled guides. “If you believe recognition means awarding a medal, you’re missing the point” On face value, it might seem an anomaly worthy of correction. Guides play an invaluable role in enabling visually impaired athletes to train for…

1 The dhb Aeron Storm FLT Waterproof Jacket (£150) is the latest to emerge from the dhb range. It’s waterproof, there’s FLT tech in key positions to aid visibility and also plenty of pocket space. 2 The Cycliq Fly6 CE (£169) is an expensive but helpful investment for riding security. The rear-facing 100 lumens light includes a camera that can shoot up to 60 frames per second and there’s also a generous running time of up to seven hours. 3 Cateye Volt 1700 (£112) has an integrated powerful widebeam pattern with Opticube lens technology. There are five light modes, USB rechargability, a battery indicator, and the ability to work for up to 15 hours of use. 4 Albedo’s 100 Permanent Reflective Spray (from £12.99) is transparent with light-reflective properties to…

1 At home, practise changing out of your wetsuit and switching to the bike. Lay out a mock transition with everything you’ll need and go through it step by step. (With over 1,000 athletes expected to take part over the weekend, athletes will also need to identify their racking position before the swim start.) 2 If you’re gunning for some fast times, getting into an aero position early into the race will certainly help your performance. Practise riding down on your bars in the aero position for a sustained period, so you get used to the feeling. 3 Do a weekly bike-to-run brick session so you can get used to the off-the-bike feeling in your legs and get your pacing right.…

Texan brand Roka has swiftly established itself as a major player in tri, with Lucy Charles, Flora Duffy, Mario Mola and Javier Gomez just a quartet of its multiple championship-winning triathletes. And key for UK customers is its new Brit-based distribution centre, which erases the shipping fees and delivery times previously experienced when buying Roka from America. The Gen II has been designed with both performance and comfort in mind, and is pitched at all distances, from sprint right up to Ironman. The suit comes in eight sizes and is crafted with a carbon-knit front panel that’s said to provide thermoregulation and core support. Key features include the breakaway full-length zipper to promote easier pit stops, a pair of streamlined rear pockets and the laser cut legs, which our previous…

Lucy Charles-Barclay laced up her trail shoes and headed out for a wintry 18-mile run through nearby Epping Forest. There’s little unusual about that for a professional triathlete, except just hours earlier, Lucy and her coach and training mate Reece were partying the night away having exchanged nuptials. “That was our honeymoon. That is us,” Lucy acknowledges cheerfully. Come October, when they take a more traditional getaway and explore the islands of the Pacific, they could be celebrating an Ironman World Championship victory, too. 220 has landed at Club La Santa, a haven for triathletes in Lanzarote, to train with Lucy. The weather changes by the hour on this volcanic isle, but the cloud cover rarely lasts, the sun burns through, and it’s a fitting metaphor for her effervescent character.…

Aim: Improve muscular endurance for Ironman racing Location: Indoors/outdoors (preferably with a hill) Kit: Regular cycling kit, heart rate monitor, sports watch Duration: 95mins WARM-UP 15mins, easy spinning PREP SET 20mins as: 5 x [30secs hard effort; 3:30mins recovery spinning] MAIN SET 50mins as: [5 x 5mins in a big gear, i.e. cadence 20rpm lower than normal; effort upper Zone 4/lower Zone 5 for heart rate; 5mins easy spinning between intervals] COOL-DOWN 10mins, easy spinning…

ULTIMATE SWIM PREP If you haven’t braved the pool for a long time, it’s time to go back to basics. Here’s how to prepare yourself for your swim journey ahead 01 TAKE YOUR TIME Thanks to work, life and family, we all have time pressures when it comes to improving our ability to swim and boosting confidence in the water. So the key is to focus on the here and now. Be calm in the water, focus on the basics of what you’re working on, and try not to stress about whether you’ll be capable of doing the race you’ve entered. 02 KEEP YOUR HEAD LOW To breathe, you want to fight the urge to lift your head and instead turn your chin to the side. This is where your…

ROKA MAVERICK PRO THERMAL MOST WANTED £675 The Texans enter the thermal wetsuit market with the top-end Pro 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 A strong age-grouper focusing on top-end gains. JAMES WITTS He’s a published author writing about sports science. The winter news pages often feature inspiring tales of open-water swimmers braving the cold to take winter dips. Where these swimmers are often in trunks or costumes, we’re not as hardy as that and use a thermal wetsuit (with neoprene accessories) until May. The key thermal wetsuit releases are Huub’s Aegis II (£299), and Blueseventy’s Helix (£600) and Reaction (£495). And now it’s the turn of Texan tri force…

A £4k training holiday in a French chateau • 1-2-1 coaching with six-time Kona champ, Dave Scott • A Huub wetsuit and signed Brownlee framed print • A luxury swim weekend & Zone 3 kit package • A Bkool smart Pro 2 turbo and simulator, worth over £500 • A week at Best Fest swim festival in Mallorca *Head to p76 and take advantage of our great subscription deal. You’ll then automatically become a member of our exclusive Subscriber Club, and will ›ind a new offer in each monthly subscriber issue.…

ROTISSERIE KICK Focus on initiating whole body rotation through both your shoulders and hips while maintaining a continuous leg kick and breathing. Inhale while on your back! UNCO SINGLE-ARM Wearing your fins, practise swimming with one arm while holding the non-stroking arm by your side. Keep the rotation as if you were swimming normally, breathe to the non-stroking arm side. FLOAT TAP Place a kick board between your upper thighs, push through the stroke tapping the board as you go, feel the rotation. Imagine your hand pushing your hips away.…

CHOOSE THE RIGHT GEAR Gear choice is critical for the demands of your race, so make sure you have the right gear ratio. If you start to track your cadence you can soon work out the optimal gear range for specific courses. TRACK YOUR PEDAL EFFCIENCY Tracking pedal efficiency is a great way to see where your optimal cadence lies. Devices like the Wattbike analyse your PES (Pedal Effectiveness Score) and track pedal imbalances. DOSE UP With us still well into winter, make sure you keep your immune system topped up. A dose of around 500g of vitamin C a day should give your immune system the boost it needs.…

WARM-UP 10mins easy MAIN SET 15mins moderate • 5-10 strides max effort • 15mins moderate • 5-10 strides max effort • 15mins moderate • 5-10 strides max effort COOL-DOWN 5mins easy ADAPT FOR BEGINNERS Complete the strides as a build from moderate to max effort. You can also complete the moderate sections as 15, 10 and 5mins for a shorter run. ADAPTED FOR IRONMAN For a longer run, complete the moderate efforts as 20mins. You can also add a further repetition in for an even longer run.…

PLAN YOUR TRAINING Schedule in training and try to make it a priority. But don’t leave it to last thing at night, as you’ll most likely rush and/or disturb your sleep. COVER THE DISTANCES Cover the distances needed to complete the race. Long, steady endurance training is key; speed comes later. HYDRATE SUFFICIENTLY Stay hydrated during all sessions; have fluids with you during the day and keep your levels topped up throughout. FUEL WELL A balanced diet will help you get the most out of your sessions and maintain a healthy body composition.…

ANTI-INFLAMMATORY Ginger is a flowering plant with many known medicinal properties, namely anti-inflammatory effects due to its high concentration of the compounds gingerols, paradols and shogaols. Curcumin is a member of the ginger family and has recently been extensively studied as an ergogenic aid for the athletic population. A study by Nakhostin-Roohi et al (2016) showed that a 150mg dose of curcumin taken immediately post-intensive exercise decreased the number of inflammatory biomarkers against a control group. While more studies are needed to identify exact doses and specificity to triathletes, there’s some indication that the use of ginger, and particularly curcumin, can help reduce inflammation post-intensive exercise. RECOVERY A 2015 study (Matsumura et al) also found that ginger supplementation for five days prior to doing high-intensity arm exercises sped up the…

What happens if you accidentally stray off course in a tri race? According to British Triathlon rule 3.7 a) (xii) if you go off course you face disqualification, unless ‘the competitor returns to the point at which he or she left the course, or a point on the course prior to it, and then completes the course correctly.’ What’s the difference between a running power meter and a cycling power meter? In short, not that much as both measure power output in wattage for the two sports. The differences come down to the type of devices. Running power meters started with heart-rate monitor, chest strap-style devices, but you’re now more likely to find foot pod sensors that clip onto your laces, which then deliver data to a wrist-based sports watch,…

‘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 AQUABIKE Race with just swim and bike elements, no run BILATERAL BREATHING Breathing every 3 strokes when swimming BIOMECHANICS The forces applied to your body during exercise BONKING Running out of energy mid-race or training session BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run CADENCE Pedal rate on bike, in revolutions per minute (rpm) 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 CORE STRENGTH Development of the stomach and lower back area in…