Indholdsfortegnelse for November 2016 i 220 Triathlon

HELVELLYN TRI ULLSWATER, CUMBRIA • 4 SEPTEMBER 2016 Tri courses in the world don’t come any more brutal than the 77 kilometres of pain dished out at the Helvellyn Triathlon. Alex Lawton and Dionne Allen were the 2016 winners of this UK classic, with 377 athletes making it up Helvellyn and back again to cross that famous finish line. IRONMAN 70.3 RUEGEN RUEGEN, GERMANY • 11 SEPTEMBER 2016 Quaint fishing villages, lush forests and isolated beaches. Ironman’s Ruegen race is a world away from the brand’s Central Europe mega races, but no less memorable, with Germany’s Andreas Dreitz and Brit Alice Hector leading the international fields home. IRONMAN WALES TENBY, WALES • 18 SEPTEMBER 2016 Ironman’s sixth year in Pembrokeshire witnessed 1,700 athletes taking on one of M-Dot’s certifiable toughies.…

As major breakout years go, 2016 couldn’t have gone much better for UK triathlete Holly Lawrence. After an injury-curtailed 2015 debut IM 70.3 season, the 26-year-old from Swansea has stepped-up into the big leagues this year with victories at IM 70.3s Mount Tremblant and Vineman, and the tri classic of Escape from Alcatraz, leading to victory at the 70.3 Worlds in Mooloolaba. The 2016 edition was the first 70.3 Worlds to be held in the southern hemisphere. Some 2,800 lined up on Mooloolaba Beach in September and Lawrence was soon second out of the 1.9km swim in the women’s race. Facing formidable opposition in IM world champs Daniela Ryf and Leanda Cave, Lawrence produced the fastest 90km bike (2:19:28) to build a commanding lead on the run. Lawrence again posted…

Sunny skies, buoyant seafront crowds, epic performances… Ironman’s return to Dorset in 2016 couldn’t have gone much better for the long-distance race organiser. Ironman’s first full official race in the UK was held at Sherborne Castle in Dorset from 2005-2008, and the brand announced their return to the county late last year in the place of the existing Challenge Weymouth event. Like Challenge, Ironman would host both full- and half-distance events on the same day – a first for Ironman in Europe – attracting well over 2,000 racers to Weymouth on 11 September 2016 to record the biggest Ironman field in UK history. If the Saturday of the weekend boasted some of the grimmest September weather imaginable, the Sunday began – and continued – with gloriously clear skies as athletes…

Andy Lewis is on the back of a golf buggy alongside PT2 teammate Ryan Taylor, smiling as I raise my iPhone to take a quick snap before they’re driven to the swim start. George Peasgood and his follow PT4er David Hill are pulling up their wetsuits when Peasgood catches a glimpse of the 220 paparazzi in front of him. He nudges Hill to inform him they have company. They both stop what they’re doing, Peasgood does a trademark ‘sticky out tongue’, and pose for the camera. Phil Hogg wheels past me on his way to the athletes’ tent, stops, says hello, apologises for not having been on social media over the last few days but is keen to stress he’ll be back on it again soon. This isn’t the course…

BERGAMONT RS TRI St Pauli-based Bergamont are huge on the continent, but tell us they’re looking to expand their UK operations in 2017, which is just as well, because the all new Prime RS Tri could prove to be a real hit. A spin-off of the German’s Prime RS aero bike specially optimised for multi-use, the frame has aerodynamics in mind as well as having plenty of adjustability for tri or road riding. The bike has drop bars but is aerodynamically optimised for versatility. The Di2 components are fitted with smart cables so you can change between a full tri set-up or the stock drop bar formation quickly and easily (or ‘at the blink of an eye,’ as Bergamont describe it). This version has direct-mount brakes behind the bottom bracket,…

Canyon have announced the release of the Speedmax CF, with the most affordable model available for £2,049.00 equipped with a Shimano 105 drivetrain and Mavic Cosmic Elite wheels. A trickle-down model of the Speedmax CF SLX, the CF family has pretty much the same frame geometry but loses the concealed front brake, tool storage box and built-in hydration system. Compared directly to the Speedmax CF SLX, the CF has a higher stack and a shorter reach, which results in a more balanced position to enhance rider comfort without having too great an impact on overall aerodynamic performance. The bike also comes in five sizes to give plenty of sizing options. The prospect of owning a version of Jan Frodeno’s record-breaking bike from Challenge Roth for little over £2K will undoubtedly…

90min pool swim THE IRON VO2 LUCY SAYS “This is a quality session that increases both speed and endurance. It’s a toughie but, if you can do it weekly, you’ll see a notable difference in your swim times.” KEY KIT SWIM CAP GOGGLES PULL BUOY KICKBOARD WARM-UP 100m swim, 100m pull buoy, 100m kick with 30secs rest between each MAIN SET 50m at near-max effort on 60secs [on is swim time plus rest time before you go again: in this case, 60secs] 100m at near-max effort on 2mins 150m at near-max effort on 3mins 200m at near-max effort on 4mins 300m relaxed on 6mins 200m at near-max effort on 4mins 150m at near-max effort on 3mins 100m at near-max effort on 2mins 50m at near-max effort on 60secs 300m relaxed…

10min park or trail QUICK FEET MARK SAYS “This will develop proficient foot strike in the micro muscles that will enable you to get on and off your feet quicker with each stride. KEY KIT RUN KIT RUN SHOES WARM-UP 5min gentle jog MAIN SET The foot strike drill is easy. Take your shoes off and run barefoot on a track or grassy flat field. It only takes a minute or two of doing this to get the sensation of a perfect midfoot strike. Feel how without your shoes you land perfectly directly on your midfoot. If you’re a heel striker, which slows you down just slightly with every stride, this’ll correct it. Now put your shoes back on and try to recreate that same midfoot strike feel and the…

Size tested M Overall weight 7.4kg (without pedals) FRAME AND FORKS Sizes XS, S, M, L, XL Frame Boardman Air, C10 Carbon Fork Boardman T9, Carbon, Carbon Tapered Steerer TRANSMISSION Chainset SRAM Red, 52/36 Bottom bracket SRAM BB-PF30 Cassette SRAM Red 11-25t Chain SRAM 11 speed Derailleurs SRAM Red eTap Shifters SRAM Red eTap WHEELS Front and rear Zipp 404 Firecrest tubular Tyres Continental Competition Pro Ltd COMPONENTS Stem Zipp Service Course SL Bars Zipp Service Course SL Headset FSA Number 42 Saddle Fizik 00 Seatpost Boardman Air Brakes Sram Red (fully integrated) DIMENSIONS 1 Head angle 73° 2 Seat angle 73.5° 3 Effective top tube 56cm 4 Stack 553cm 5 Reach 391cm 6 Standover 76.5cm 7 Chainstay 405cm 8 Wheelbase 99cm 9 Head tube 15cm…

Getting the right kit can certainly help you put in a winning performance – and one lucky reader will soon by swimming in a very special wetsuit, courtesy of tri supremos 2XU. Not only that, but they’ll also be sent a £250 gift voucher, to add all the other kit they need for a successful 2017 season. We’ve managed to get our hands on a Propel wetsuit, worth £550, which is 2XU’s newest top-end offering. It’s also the one worn by Jan Frodeno at Challenge Roth this year, where he set a new iron-distance world record, tearing through the 3.8km swim course in a blistering time of 45:22mins. The Propel is packed with technology. Built with Nano SCS Coating for an extra 4% buoyancy, the Propel wetsuit provides unparalleled support…

STRAPS You can adjust the strap via a buckle or two adjusters either side of the frame. Two pairs here have side adjusters, the others have single buckles at the back of the strap. GASKET SEAL Soft and mouldable, gaskets are usually silicone but can also be foam or rubber. The gasket creates a vacuum around the eyes to stop water from getting in, and they’re usually smaller on race goggles. NOSE BRIDGE Some goggles come with a one-size-fits-all nose bridge, others with a choice of bridges. Three offerings here are fixed, with the other seven having numerous size options included in the packing. LENSES Goggle lenses are usually made from polycarbonate. All goggles in this test have anti-fog technology, and the mirrored pairs will also offer some UV protection.…

As multiple world champ Spencer Smith states on the previous spread, now’s the time to enjoy your training and dispense with the data crunching. Yet, especially if you’ve signed-up for your debut race or maiden Ironman in 2017, it’s also the time to start laying the foundations for next season. So we’re giving you two plans that’ll lead you into 2017. The short-course plan is designed for those new to tri looking for a simple but progressive structure to follow and to take you from newbie to bona fide triathlete. The plan will build over the next 12 months to help you complete first a sprint-distance (750m swim/20km bike/5km run) tri in late spring/early summer and then onto an Olympic-distance (1.5km/40km/10km) race later in the summer months. The volume of…

Q How can I gauge when I’m running aerobically vs anaerobically? I’m someone who tends to go off flying in races and often do track sessions, and want to better control my efforts. KIERAN JAMESON, EMAIL A Endurance running uses a combination of three primary energy pathways to cope with the physiological demands of racing. These pathways are: the lactate system, the anaerobic system and the aerobic system. An endurance runner will primarily use the aerobic system but it’s important to remember that these systems are interconnected and various distances use each system to a greater or lesser degree. None of these energy systems can operate in total isolation from the others. A good indicator of which system you’re using is heart rate, and there are several methods to determine…

“Your pre-race routine is no different to everything else you do – it requires practice if you’re going to perfect it!” Q Whether it’s a tri, duathlon or a parkrun, I always seem to arrive at the start line in a panic! Do you have any tips for perfecting the pre-race routine? HANNAH HOLMES, EMAIL THE COACH JOE BEER is a registered dietician and sports nutritionist A Panic not – we’ve all been in the same boat! Whether out of our control due to the kids, public transport or traffic, or down to a lack of organistion of the athlete’s behalf, we’ve all had less-than-perfect race-day starts. Some athletes actually thrive on leaving everything to the less minute, which can often be amusing for the spectators at the race start.…

TRI THE GOAT Exmoor, North Devon 3 Sep 2016 Tri the Goat was my ‘cool- down’ for this season, just 13 days on from my A-race for the year, the Cotswold 113. Remnants of post-Ironman complacency were still very much a feature in my training after completing Ironman UK last year, so it’s fair to say my body wasn’t thrilled with camping in the rain, only to wake at 4am and take on an ‘extreme’ Olympic-distance race over Exmoor with 1,200m of climbing! On race morning I meet a woman on the start line looking super-chilled, with all the swagger of a seasoned pro. This, it turns out, is Joanna Carritt, no stranger to podiums at Ironman races... I’m definitely not going to win then! The Bristol Channel has a…

SHINING DEBUT GB’s Joe Townsend blasts past the grandstands at the Rio Paralympics on his way to sixth place in the PT1 category. For more on how the paratri races unfolded, see p40. LIZ BARRETT PARALYMPICS EXCLUSIVE, P40 “The six events that took place at paratri’s Paralympics debut were some of the finest races I’ve ever witnessed. It’s just such a pity that I was one of a rare few afforded the chance to see them.” JACK SEXTY BIKE PORN! P49 “There was some seriously tasty tech at Eurobike this year – especially Argon 18’s Smart Bike concept and Canyon releasing affordable versions of their world record-breaking Speedmax tri bike.” JAMES WITTS TRAIN LIKE AN IM CHAMP, P58 “There’s always a lot of talk about marginal gains…

Ever craved a gooey and cream-laden chocolate éclair after a tough training session? Us neither, but that hasn’t stopped the apostrophe-bothering folk at new home delivery Brit brand Prepp’d from creating the first chocolate éclair targeted at performance recovery. Where your average éclair has 6g of protein, the Prepp’d offering pictured has a mighty 27.2g, the equivalent of a whole 130g chicken breast. Each offering contains almond milk, casein protein and buckwheat flour, with dark chocolate and vanilla ganache providing the indulgence. And the taste? “Not the worst thing I’ve ever tasted,” says our resident top age-grouper Jack, a man who calls a spade a spade and who’d have no qualms ordering two Rustlers microwave burgers from a petrol station on a first date. And with that faint praise, we’ll…

TOO BIG A BRAND? Ironman is probably the biggest brand in tri. It’s a concept that a fairly large number of non-triathletes get. To some triathlon is Ironman. There’s no doubt that the management have done a good job building the brand, and in attracting wave after wave of age-groupers to achieve the accolade of ‘You are an Ironman’. From a business perspective Ironman events have also succeeded in premium pricing their offer, i.e. us athletes seem prepared to pay double the normal entry fee for an Ironman experience, and demand still often exceeds supply as events sell out quickly. So what do we as athletes get for double the entry fee? Razzmatazz, big crowds, loud music, closed roads, busy expos… And if we do well the chance to go…

Nestled away on a relatively small stand in the middle of the gargantuan Eurobike show, Argon 18 were displaying what could potentially be the future of cycling aerodynamics for the mass-market. With a working title of ‘Smart Bike’, the project has been two years in the making and had its debut unveiling at Eurobike. The device allows a rider to attach up to 30 sensors to themselves, giving a huge amount of information about position, plus being able to tell athletes where they need to position themselves for optimal aerodynamics. The data can be downloaded and an optimal aerodynamic position on the bike determined: this can then be used to fine-tune a position while riding to make it the most aerodynamic (you can display metrics through your GPS if it’s…

Boutique American bike brand Parlee unveiled one of the most unique and exciting tri bikes for some time at Eurobike – the TTiR with disc brakes and through-axles. Though disc brakes are proven to have better stopping power than their rim caliper counterparts – and have come as standard on mountain bikes for years (and more recently some road bikes) – the idea of using them on tri and TT bikes has never come to fruition due to the extra weight and apparent lack of aerodynamics. Parlee are bucking that trend. As disc technology has improved, the brand now feel confident it’s the way forward on tri bikes. Instead of quick-release skewers, the wheels have through-axles, which have pins that have to be fully removed in order to get the…

BONT ZERO+ BIKE SHOES   www.bontcycling.com You might be asking why we’ve included this updated-for-2017 road bike shoe in this round-up. After all, wouldn’t most triathletes choose a tri bike shoe? Well, not if they’re Jan Frodeno, who wore the previous incarnation of the Zero+ for his successful Challenge Roth world record attempt. Bont are proud of their unique shoe design which comes from a sports science basis, with anatomically-shaped ends to allow room for your toes and structural last support to give a better knee line. The Zero+ is all about aerodynamics with golf ball-style dimpling and a single ratchet with velcro covering. Yes it might take longer to put on than a tri shoe, but over an iron-distance bike Bont are confident you’ll make back that time and…

BELL ZEPHYR MIPS £199.99 www.zyro.co.uk The Zephyr Mips is Bell’s newest helmet and it’s not unlike a lasagne… at least as far as the way it’s constructed is concerned. Bell calls it ‘progressive layering technology’ but it amounts to alternating layers of expanded polystyrene and polycarbonate to give the Zephyr its structure. It all adds up to a modern-looking lid with visible reinforcement, plenty of big vents and a MIPS device (see above right), all of which weighs in at 273g. It’s a compact lid that seems smaller on your head than its rivals despite being just as accommodating. The fit is fantastic – it’s not quite as ‘at one with your head’ as the Synthe but it’s not far off. Best of all, it stays almost completely…

The eagle-eyed among you may actually recognise this frame, but not with this name on it. The Dura Integra Pro from Sensa, now available in the UK through Merlin Cycles, is what’s known in the industry as an ‘open mould’ frame. That means that instead of Sensa developing it themselves, they buy in the frames from an Asian manufacturer. The factory owns the moulds and licenses the design to bike brands, which means in actual fact several brands use this same frame mould. None of that will automatically makes it a sub-par bike, though, and we were intrigued to find out if the Dura Integra Pro offers real performance for a bargain price, or if it’s a pig with lipstick. Aero tri bikes are horrendously expensive to develop. An exclusive…

BLACKCURRANT BOOST New research adds weight to the evidence that blackcurrant could be the new beetroot… In recent years, fruit and veg has moved on from fending off illness and keeping things flowing smoothly. First cherries proved popular as a recovery aid. Then Exeter University’s Andy Jones showed the endurance benefits of consuming beetroot. Now an increasing school of thought suggests blackcurrants, specifically from New Zealand, should enter your performance larder. Research in the Journal ‘Sports’, undertaken by Mark Willems of Chichester University, showed that consuming 300mg of New Zealand blackcurrant extract – here a product entitled CurraNZ – each day for a week increased the individual’s ability to reproduce maximal sprints and a subsequent run to exhaustion. Although Willems and his team focused on team sports that involve numerous…

“It can be very easy to let one race season merge into the next – don’t let this happen” At the end of the race season, I always felt more could’ve been done. Yet even when I was searching for answers and ways to improve, one aspect of my training remained in place – the need for rest and reflection. With a plethora of multisport races year round, it’s very easy to let one race season merge into the next. Don’t let this happen. Draw a clear line in the sand, and during this month or next take into account the following: THE DEBRIEF With the pressure off, now’s the perfect time to objectively evaluate what worked last season. Ask youurself which aspects of your training/racing could be improved upon,…

Satisfying and super nutritious, this salad is packed with slow-releasing carbs, a hefty dose of protein and plenty of unsaturated, healthy fats. Simply, this is just what you need to help sustain energy, keep muscles healthy, reduce inflammation and support the immune system during training. By all means cook your own quinoa, but my guilty little secret is a stash of the pre-cooked variety; perfect to crack open for a hassle-free lunchtime salad. Quinoa contains all eight of the essential amino acids (protein), plus fibre, phosphorous, potassium, magnesium and iron. While squash is an excellent source of carbohydrate to include in your training diet: rich in the powerful anti-oxidant beta-carotene (vitamin A), vitamin C and vitamin B6, fibre, and minerals such as potassium and magnesium. INGREDIENTS (serves 4) For the…

Q I’ve been experiencing pain in my wrists after long rides, and am worried I’m developing carpal tunnel syndrome. Is there anything I can do to manage or prevent it? JACK MASON, EMAIL A Carpal tunnel syndrome is generally caused by overuse of the wrist. The median nerve, a large nerve that runs through your forearm and into your hand via the carpal tunnel, can be compressed by irritated tendons or other swelling, which’ll result in tingling and numbness in your thumb and adjacent two and a half fingers. It’ll worsen when your wrist is hyperflexed or hyperextended, i.e. gripping your handlebars. It’d appear from how you worded your question that you’re at the stage of managing, not preventing, the condition. First seek medical advice and then I suggest we…

TITAN WESTON Weston-Super-Mare 18 Sep 2016 Having raced long in 2015 at Challenge Roth, I decided to step down a distance in 2016 and try something different with what I dubbed ‘The Dirty Double’: two middle-distance races over consecutive weekends! After doing Ironman 70.3 Weymouth on 11 September, I would travel to Weston-Super-Mare for the brand new Titan Weston race to complete my challenge. The race organisers DB Max who run the Titan race series offer a discount if you enter more than one race, so the decision was logical – enter Titan Brecon as the early season ‘warm-up’, then Titan Weston to finish! After arriving at the race HQ on the seafront bright and early, we gather on the beach for the running start into the sea. As the…

“I’ve crashed my bike a lot and normally just jump straight back on. This was different” Every now and then life throws you a challenge that initially seems insurmountable. In early August I was thrown one of those when I broke my collarbone on a training ride. It was one of those rides I didn’t really want to do. I was tired and really didn’t fancy 100 miles on my own in the wind. I was staying with my parents for the weekend and mum even said to me as I was eating breakfast, ‘What would happen if you didn’t go Lucy?’ ‘Nope, I’ve got to get it done. Nine weeks to Kona’ was my reply. With hindsight I wish I’d stayed at home. Ninety minutes into the ride I…

1 All the action and analysis from the Ironman World Championships in Kona, Hawaii 2 Thinking about turning pro? We provide an insider’s guide to making the move… 3 Suffer from carpal tunnel syndrome on the bike? We explain the symptoms, causes and treatment 4 Nutritional mistakes: The most common errors triathletes make and how to avoid them 5 Racing your first swimrun in 2017? Then you’ll be needing our 12-week, sprint-distance training plan MORE… DIGITAL EDITION To subscribe, head to www.buysubscriptions.com and search for ‘220 Triathlon’. Click on the ‘Digital Edition’ tab, which will take you through to purchase your subscription (5 issues for £5, saving 75% on the shop price); set up your username and password during the checkout; download the free 220 iPad App from the App…

Shimano unveiled new versions of the Pro Vibe handlebars and stem at Eurobike, which have ports for internal cable routing to create a smoother external profile. Developed with Team Sky to ‘minimise airflow disruption and provide a cleaner, sleeker cockpit’, the handlebars and stems are built around aerofoil shapes and feature cable ports that are positioned so Di2 wires or mechanical cables can be fed through. Running Di2, the wires can be fed through the alloy stem and connected to a battery in the fork steerer. This means a bike built with Pro Vibe will have no exposed cables at all, as everything at the front end is tucked away inside the bars and stem. NEW GEAR, NEW IDEAS Eurobike also gave us a first in-the-flesh play with Shimano’s new…

Craig Alexander was once quoted as saying that the first steps of victory in October’s Ironman World Championship endurance-fest were taken the previous autumn. And they were clearly impressive strides the antipodean legend took, racking up three Ironman world championship titles in Kona, Hawaii, between 2008 and 2011. Alexander’s legendary presence continues to loom over the world of multisport as, like many elite triathletes, he’s seamlessly made the move from singer to conductor. In fact, Alexander is one of the 15 Ironman stars (and plenty more at 220tri.com) that we’ve gathered together to extract the training secrets to their respective successes. Some, like Chrissie Wellington and Kona icon Mark Allen, no longer race at elite level. Many, like current Ironman world champion Daniela Ryf, fastest Brit ever Joe Skipper and…

270min road or trail WEEKLY BRICK CHRISSIE SAYS “To improve across all three disciplines, I’d do this brick every Wednesday. You can tone it down to suit your available time and ability.” KEY KIT BIKE KIT RUN KIT RACING FLATS WARM-UP 30min warm-up on the bike MAIN SET Around 2:30hrs as: an hour of hill bike repeats, into a block of time-trial efforts, and then straight out for a 14-17km run. The run features variable pace, comprising 10-12km worth of effort. That might be 500m repeats with a rest interval. COOL-DOWN Ease down the running near the end of the 17km effort Nutrition “Make sure you’re fully hydrated and fuelled beforehand, and follow a regimented nutrition strategy during as it’s a beast of a session. Protein and carbs post is…

Mbetter IPS, or protect multi-directional your brain impact from the protection rotational system forces , is generated a means to in a crash. It’s a low-friction slip plane that allows the main structure of the helmet to move independently of your head. The idea stems from the fact that most crashes exert a rotational force on your head. And rotational forces are capable of causing major injury as brain tissue can be damaged if it’s jolted about inside your skull. Nature provides some protection against the sudden jolts rotational forces can cause by filling your skull with cerebrospinal fluid to soak up the rotation and provide a liquid buffer between brain and bone. MIPS, essentially, does the same thing but uses a mechanical system on the outside of your head.…

Size tested M Overall weight 8.7kg (without pedals) FRAME AND FORKS Sizes available: S, M, L, XL Frame: Monocoque Aerofoil V3 Shaped Carbon Forks: Full Carbon Monocoque Aero V3 Shaped TRANSMISSION Chainset: Shimano Ultegra, 53/39 Cassette: Shimano Ultegra 11-speed 11-25t Chain: Derailleurs: Shimano Ultegra Di2 6870 11-speed Shifters: Shimano Ultegra Di2 6870 11-speed WHEELS Front DT Swiss R32 Spline Rear DT Swiss R32 Spline Tyres Schwalbe One 23mm COMPONENTS Stem Integrated adjustable Bars: Carbon TT-kit + additional rizers Saddle: San Marco Era Seatpost: Full Carbon Aero Shaped V3 Brakes: TRP TTV with Tektro levers DIMENSIONS 1 Head angle 72,5º 2 Seat angle 75º 3 Top tube 53.3cm 4 Stack 49.2cm 5 Reach 40.1cm 6 Standover 96.7cm 7 Wheelbase 96.7cm 8 Head tube 8.2cm…

One of the things that really holds a lot of triathletes back when they swim is dragging themselves through the water. Along with a poor kick, the biggest contributor to this is poor posture. Many coaches, websites and magazines espouse the benefits of doing core strength training as part of a weekly routine, but this won’t automatically make you swim faster. You’ll also need to work on your swim technique. First, try the floating drill Dead Man’s Float. Hang completely limp and flat in the water; your legs will most likely hang down but this is okay. Then take another deep breath and think about lengthening your spine, engaging your core muscles (think about drawing your belly button up towards your spine), lifting your arms up toward the surface and…

SNACK CARBS Mid-morning, top up with a fruit and a yoghurt-based smoothie. BREAKFAST CARBS In the 24 hours prior to high-intensity training, have porridge made with milk topped with walnuts and honey for breakfast. TRAINING CARBS Have a protein shake before you hit the gym and then recover with wholegrain toast and 2 poached or scrambled eggs. LUNCH CARBS Try a chicken and avocado bagel; mid afternoon, oatcakes with peanut butter and banana. EVENING CARBS Split your meal as: a fist-size portion of wholegrain carbs, a palm size portion of protein and then fill up on veg or salad.…

Q In the evenings I enjoy a glass or two of milk, but I’ve heard milk can inhibit iron absorption, which can affect performance. Should I limit my intake? MATT GRANTHAM, EMAIL A Iron deficiency is a contributor to reduced performance in endurance sports such as triathlon, as it’s important that you get adequate iron to make haemoglobin, which is needed to transport oxygen to muscles in the red blood cells. One of the reasons that athletes may become deficient in iron is that it’s poorly absorbed from food. Only 5-15% of the iron consumed in your diet will actually reach the blood stream. Iron from plant sources, such as green leafy vegetables, cereals and legumes, is more poorly absorbed than from animal sources such as beef, chicken and fish.…

Q A while back I was knocked off my bike by a car when training for IM Wales, which resulted in a shoulder dislocation. Ever since I’ve struggled with confidence on the bike, particularly descending – are there any ways to help me regain my confidence? RICH MANSELL, EMAIL A One of the best ways to get your confidence up is to hill-train. Find a hill on a quiet road that isn’t too steep or long and doesn’t have tight corners. You can double up your training here by doing an interval set up the hill and then riding back down to build confidence in descending again. Take it easy to start with and gradually build the speed each time until you get feel for the limits of the bike.…

MEET THE WINNER Brian Fogarty, 32, is the director of an insurance company. When he’s not securing property for his customers, he’s securing race victories in style… I raced the Sandman last year and really enjoyed it, the atmosphere is always fantastic and it’s very well organised. It was great to come back this year and take the win. I finished well, but it didn’t start great! I’m a relatively weak swimmer so I know it’s damage limitation for me, but I hoped to be no more than 2mins behind the leader out of the water. Due to choppy seas on the day I struggled and lost more time, but I biked well and was at the front around 25km into the ride. I just pushed on when I reached…

THE MEDAL HANGER SHOP Give the gift of stainless steel this Christmas. Reward your triathlete with one of our triathlon medal hangers. With over 50 designs to choose from online we have medal hangers suitable for athletes of all ages. Guaranteed to fit neatly into Santa’s stocking. Tri Hangers from £21.99. Email info@themedalhangershop.co.uk Web www.themedalhangershop.co.uk FRAMED. DISPLAY WITH PRIDE At Framed. we offer a unique and bespoke framing service, creating custom designed frames, tailored to each individual customer specialising in triathlon framing. We are a small team of keen athletes who understand the time, effort and commitment needed to reach that finish line! We believe that your achievement should be given its pride of place. Which brings us neatly on to our motto; DISPLAY WITH PRIDE. Web www.displaywithpride.co.uk BRAGGING RIGHTS…

“The photo doesn’t make me look especially dynamic, but for once you get to see the real me… smug” Recently I bought a race photo of myself. This may not strike you as an unusual thing to do, but believe me when I say that this is rarer than an Australian Olympic cycling medal! This hasn’t always been the case and back when I was a fresh-faced young triathlete full of vigour and protein shake I used to eagerly pore through post-race photos hoovering up every shot I appeared in. I distinctly remember, for example, buying up every image of myself after I completed my first Ironman in Canada, which included some entertaining pictures of my run where I’d stuffed a sponge under my cap to keep cool and which…