Indholdsfortegnelse for December 2016 i 220 Triathlon

Kona. The big race, on the big island. Whether you’re a seasoned age-grouper or just considering your first ever race, there’s something about that name that pricks up the ears and sends a shiver down the spine – and whatever way you look at it, the Ironman World Champs event in Hawaii showcases the very extremes of our sport. It’s the place where the bikes are shiniest, the kit most aero-specced, the athletes most photogenically suited to running up and down wearing nothing but a pair of pants (and if you’re wondering what I’m talking about here, google ‘Ironman underpants run’ and prepare for your eyes to be assaulted!). Admist all the lava, sweat and gears though, it can be easy to forget that underneath it all, Kona is still…

SCOTTISH TRI FESTIVAL The new Island-2-Island Triathlon Festival has been created for 2017 in the Scottish island of Arran. The 3-4 June event will feature every race distance – including an iron-distance race for £150 – and will include a swim between two islands. Up to £5,000 in cash prizes will also be available (more at www.arrantriathlonfestival.com). FEMALE TRI RISING British Triathlon has announced that women’s participation in triathlon has reached an all-time high. Since April 2012, the number of female Home Nation Association members has increased by 86%, with recent figures showing that 50% of GOTRI registrations are female. In addition, 30% of qualified triathlon coaches are women, compared to a national sporting average of 17%. NEW KIDS’ BRAND Multiple tri and du world champ Catriona Morrison has launched…

“Where triathlon will move beyond The Ryder Cup is by including the rest of the world. And, thankfully, women” When the Pro Triathlon Union launched in July last year, the frisson of optimism soon gave way to an air of scepticism. With a board hastily assembled at a closed-shop triathletes’ meeting in Bahrain, it offered little to deliver cohesion in a disparate sport. Long-course professionals struggling to pay their rent were irked at being asked to fork out up to $600 for membership. It took a further blow when Jan Frodeno declared he was “no fan of unions” and then the PTU’s vice president, Dirk Bockel, sent an ill-advised tweet asking Lance Armstrong for support. Had the whole thing faded away quietly, few would’ve been surprised. When I met Charles…

There’s no dark art to qualifying for Kona – you can get yourself onto the Hawaii start line by one of three methods: 01 BY SECURING A LEGACY SPOT These are awarded to triathletes who’ve raced a set number of Ironman races (it was 12 for 2016 registration) and never raced at Kona. There are only 100 Legacy places available, though, so a roll-down is used. 02 BY ‘BUYING’ A PLACE There are a few routes available for those with deep pockets, such as one of 10 Ironman Foundation slots (suggested $50,000 donation); a Women For Tri initiative slot (you’ll need a compelling story and to raise/donate $25,000) or by winning a charitable slot auctioned through eBay (minimum bid $10,000). 03 BY QUALIFYING AT A RACE This is the route…

When a bike brand as huge as Specialized throws all its might at a new aero racer, this is what you get: the intricate, integrated and complex Venge Vias. Five builds are available (£3,900-9,000), plus a frame module (with bar, stem, post, rim brakes, bottle cage) and a disc-only frameset. This is the eTap Disc version; it’s the second most expensive but arguably the most significant, with SRAM’s wireless electronic shifting and hydraulic disc brakes. There’s a risk of those components stealing the show, but our interest is in the whole package. While many aero-road bikes now look similar, the Venge Vias stands apart. Its riser bar allows a flat stem for a minimal frontal area, and the head tube and fork are carefully shaped to cleave the air, guiding…

How do you make a wind/ waterproof fabric? For windproof fabrics we use a polytetrafluoroethylene (ePTFE) membrane laminated to the exterior and a backer textile to create a two- or three-layer fabric. Different combinations of textiles determine the fabric’s suitability for different temps. Water-resistant fabrics are made in a similar way. Our Gore-Tex membrane is a thin layer of ePTFE with nine billion pores per square inch. It’s these pores that give the fabric its level of water and windproofing plus breathability. What’s the difference between water resistant, repellent and proof? Water repellent is a textile’s ability to make water bead and run off – thanks to a surface treatment known as a DWR (durable water repellent). Water resistance refers to the textile’s ability to prevent water penetrating the fabric.…

LEGS BEFORE ARMS Use the fins in the warm-up to get a feel for your legs before using your arms in the main set. PLAY AROUND Use the 100m sets in the main session to get a feel for your natural rhythm; play around with how fast you’re kicking. KEEP IT STEADY This is an aerobic, steady session so don’t work yourself too hard through the main set. KIT CHECKLIST SWIMSUIT HAT GOGGLES DRINK FINS POOL CLOCK WARM-UP 400m as: 25m front crawl (FC), 25m backstroke, 25m kick, 25m FC 6 x 50m with fins, streamlined or side kicks with 15secs rest between reps (RI) MAIN SESSION 8 x 50m FC with two-beat kick to each stroke cycle, 15secs RI 2 x 100m easy FC, 10secs RI 8 x 50m…

MEET OUR EXPERTS HERE TO ANSWER YOUR QUESTIONS WEIGHT MANAGEMENT JO-SCOTT DALGLEISH is a registered nutritional therapist who specialises in working with endurance athletes to improve both performance and health. She’s also a recreational triathlete. IRONMAN RUN PAUL LARKINS is the former editor of Athletics Weekly and current technical editor of Trail Running magazine. Paul was also a competitive middle-distance runner, with a mile PB of 3:56mins. BEATING THE COLD LEON CREANEY is a consultant physician in sport and exercise medicine and a specialist in musculoskeletal and orthopaedic medicine. His training included stints at the Olympic Medical Institute. CHAINRING CHOICE Freelance writer NIK COOK is an experienced competitive multisporter who has run the Marathon des Sables, won the 2010 6633 Arctic Ultra and competed for Team GB in duathlon. SEND…

What tools are best for livening up my swim sessions? GARY CRITCHLEY, TWITTER To build arm strength, hand paddles and a pullbuoy are a swimmer’s go-to pool tools. Paddles allow you to build a stronger pull, while a pullbuoy lifts your legs up to allow you to work on pull technique. You can also combine the two for a tough swim strength workout. A kickboard is also an essential pool tool, and shouldn’t be neglected in your pool training plan. What tyres should I be using in winter? JON HARKIN, FACEBOOK It’s commonplace to change tyres for the winter – not only is it safer to use fresh ones but a wider tyre can offer improved grip and puncture resistance. Most road bikes will come with 23mm tyres fitted but…

“At every single point in the race, regardless of position or speed, in my book I was ‘smashing it’” When I broke my collarbone two months before the Ironman World Champs, the mountain I had to climb to make the start line seemed too steep and too high for me to contemplate. Not in a million years did I think I’d be able to put together a decent performance, let alone one that would put me in the top 10 for a second time. So sitting on the plane back to the UK now, with hand luggage weighed down by a ninth-place umeke, I’m still in a state of disbelief. I first went to Kona as an age-grouper back in 2008. At the time I was much heavier than I…

“Alistair flags me over as I walk towards the start and says “I love the suit, mate”” MEET GEORGE MOFFITT AGE » 22 LIVES » Richmond, North Yorkshire PROFESSION » Joiner/carpenter WHY I RACED » To push myself, support the Bloodwise charity and meet the Brownlee brothers, Ali and Jonny I’ve been doing triathlons for five years now – the Brownlee Super Sprint was actually one of my first. I swam competitively from the age of six, but sadly had to retire due to injury when I was 16. I had stress fractures in my lower back, resulting in two major operations. Giving up swimming devastated me, so I had to find a sport to give me the same vibe – I found this in triathlon. I’ve done races in…

“I doubt I’ll move to full Ironman if I decide to race in Tokyo, but I think I could race 70.3s then re-focus on the Olympics” – Ali Brownlee What did you make of the media’s coverage of THAT race in Cozumel? ALED WRIGHT, VIA EMAIL Ali Brownlee To be honest, it was a bit embarrassing. As athletes you train really hard to win races and you want to be remembered for winning, not for being the two brothers where one carried the other over the line! If Jonny had won the world title that would have been the perfect season for us. But it definitely wasn’t the plan for that race to reach such a huge audience in the way it did. Although the two plusses that have…

Contessa is the women-specific bike range from US bike behemoths Scott, with a geometry and design based around the needs of female riders. The brand has plenty of tri pedigree, providing the steed upon which Bermudan Flora Duffy won the 2016 ITU World Triathlon Series. Technology from other top-end bikes in Scott’s line-up trickle down to more entry-level models, and Scott say the Contessa Speedster has borrowed some of the characteristics of their Foil aero road bike. The Contessa Speedster features a shorter reach and a more upright position than its unisex equivalent; that said, it’s still designed with a race-ready geometry so expect to be in a more aggressive position when riding. This is great news for short-course racers, but it’s worth considering that comfort could become an issue…

AQUA SPHERE JACANA £28.99 www.aquasphereswim.com/uk We’ve got some pretty zingy suit designs on test this year admittedly, but of all of them it’s this jazzy design from Aqua Sphere that took the ‘yowzers!’ award as it was pulled out of its packaging. Not only is there that eye-popping fluro colouring, but the cut is quite unusual too, as the sides come in, revealing quite a bit of waist. There was no need to worry though, as once on, the suit fit well and was in fact very flattering – although the skimpy sides, wide-open back and high-cut leg may not be for everyone. The suit is fully-lined and made from the brand’s Aqua Infinity fabric, that claims ‘maximum chlorine resistance’ and once on, stayed put throughout our 90-minute…

Like boxsets and bed socks, a base layer under your run tee or jacket is an essential item for getting you through the winter. Fit is king when picking a base layer as it needs to sit close to your body to move the right level of moisture away (if it soaks up everything you’ll just keep on sweating). Quick-drying abilities are also essential, as is comfort, arm movement and a lack of chafing. And, of course, the ability to keep you warm – but not too toasty – on your off-season run ventures. As well as the physiological uplift, there’s also something mentally beneficial about base layers on those days when watching Saturday Kitchen seems more appealing than facing the blasts of Baltic winds.…

NONE OF THESE jackets are exactly cheap so it’s fair to expect a decent amount of protection against the elements given their price. If you’re spending that much wonga on a jacket, you’re going to want it to keep you warm. And amazingly some of the jackets here don’t without some reinforcements in the form of multiple extra layers of clothing. ONE THAT CAN battle the elements is the FWE Coldharbour. It’s one of the cheapest, handles wind and rain well, and it works as a casual jacket off the bike. Granted it’s not the best on a road bike (although it’s better on a MTB) but given its price and it’s all-round usefulness, it’s definitely worth considering. But check out its unconventional rear pocket arrangement. IF YOUR WINTER rides…

“It’s time to knuckle down and start building a solid fitness base. But don’t go mad, though...” After a relatively easy October on the bike, November is the time to knuckle down and start building a solid fitness base. It’s important not to go mad, though. You should plan your winter training so that it’s both sustainable and attainable. Start with too much volume and intensity – or a combination of both – and you’ll leave yourself without a build goal. Be realistic about the sessions you’ll be able to do. If you’re constantly struggling to fit in workouts or motivate yourself, it’s likely you’ve been over ambitious, are skimping on recovery and risk poor training gains. Big gear, low-cadence work is a winter staple for building bike-specific strength, especially…

THINK FORM This run isn’t about speed, but how you’re running. Keep relaxed on the inclines, and lean your body slightly into the climbs. Keep the arms relaxed. WARM UP WELL Use dynamic stretching to prepare you for the run ( tinyurl.com/jk6he3c ). The days of static stretching to warm up are over! LET THE LEGS GO Once you hit the apex of the climb/incline let the legs go a little and increase the turnover while trying to stay relaxed. KIT CHECKLIST TRAINING OR TRAIL SHOES BASE LAYER JACKET RUN TIGHTS GLOVES AND HAT (DEPENDING ON CONDITIONS) WARM-UP 5mins @ PE 2-3* 10mins @ PE 4 MAIN SESSION This should be done on sensation and feel rather than set pacing. 30mins @ PE 5-6. Try and hit the…

“The key to helping maintain weight is not to fixate on one food group but to look at your portions overall” 4 OFF-SEASON TIPS Keep weight gain to a minimum this winter with these handy hints TAILOR YOUR NUTRITION Aim to tailor your nutritional intake to your training. MODERATE CARBS Keep carbs to a moderate level, aiming for around three fist-size portions a day at mealtimes – choose wholegrains to help satisfy your hunger for longer. DAIRY PROTEIN Boost your intake of protein, particularly dairy – aim for around four servings a day to help maintain lean muscle mass but also aid satiety so you’re less likely to make poor choices. FRUIT AND VEG Make sure that vegetables/fruits/ salad make up 50% of your intake a day, providing you with…

“Not much so far is going right! T1 is slow, too slow, and as I set off there’s nothing in my legs” MEET OLIVER LANCASTER AGE » 43 LIVES » Bromley PROFESSION » Estate manager WHY I RACED » Inspired by the children of Demelza I’m a member of the Phat Dads Club, which I helped set up in order to raise money through charitable events for Demelza Hospice Care for Children in Kent and London. Initially a small group of five dads, the club has grown to include many more dads, mums and kids over the years. It sprang into life following my wife Louise’s battle with breast cancer five and a half years ago, which then led to a nervous two-week wait as Louise was tested to see…

MISSED AN ISSUE? ISSUE 331 Conquer Ironman like a pro!; Must-do strength sessions; On test: £3k tri bike, helmets, goggles… ISSUE 330 How to build an Ironman body; 30 essential off-season tips; On test: run shoes, bike lights, pool tools & more ISSUE 329 How to make the move to tri; End-of-season sessions; On test: training watches, energy bars, run kit and more… ISSUE 328 41-page guide to the Rio tri events; Mid-season sessions; On test: bike computers, recovery kit, £5.2k Canyon tri bike ISSUE 327 Expert UK iron-distance race tips; Open-water summer training plan; On test: energy gels, bike jerseys & more ISSUE 326 Vicky Holland & Non Stanford exclusive; How to lose weight, boost power; On test: OW goggles, run tees & more Why not complete your 220…

“Smiling because I’ve finally achieved a top-three finish... Even though it was in a swimrun with only three female entrants!” Editor Helen Webster helen.webster@immediate.co.uk Deputy Editor Liz Barrett elizabeth.barrett@immediate.co.uk Art Editor Neil Donnelly neil.donnelly@immediate.co.uk Features Editor Matt Baird matthew.baird@immediate.co.uk Staff Writer Jack Sexty jack.sexty@immediate.co.uk Deputy Art Editor Nathaniel Brain nathaniel.brain@immediate.co.uk “Me clinging on for dear life at the Red Bull Foxhunt MTB race. Pure fear, and the promise of alcohol, kept me going” Digital Editor Debbie Graham debbie.graham@immediate.co.uk…

South Africa 2018 Ironman 70.3 Worlds heading to Nelson Mandela Bay Emma Carney ITU legend inducted into Sport Australia Hall of Fame Stu Hayes Brit comes second at major Ironman 70.3 Hefei race Kyaninga Triathlon Triathlon heading to Uganda this December Quintana Roo Tri brand’s PRfive wins major Interbike award for innovation Mary Beth Ellis American long-distance star retires from elite triathlon Kona livestream More rounded coverage next time please, Ironman Gym etiquette Musclefood reveal 21% of Brits don’t wipe down the bench Brit Pro Men Skipper, Clarke and Don all suffer at Ironman Worlds in Kona Ironman Mallorca Doubts over the future of popular Balearic long-distance race…

“I used the sauna a lot and practised overheating when doing my indoor training. I also went out early to Kona to help with acclimatisation” MEET THE FINISHERS… JANE HANSOM AGE-GROUP 45-49 FINISH TIME 10:20:57 DIVISION RANK 1st OVERALL PLACED 671st BRIAN FOGARTY AGE-GROUP 30-34 FINISH TIME 10:02:55 DIVISION RANK 105th OVERALL PLACED 480th ANDY GREENLEAF AGE-GROUP 30-34 FINISH TIME 9:08:27 DIVISION RANK 5th OVERALL PLACED 53rd Kona is one of those races that gets under your skin. For many of us, the footage on Trans World Sport was one of those slightly surreal shared childhood memories. Watching furiously sweating athletes in very small neon kit beasting themselves to within an inch of their lives, while we ate our Frosties in our pyjamas is something that will be with us…

“Amateur athletes can become too good for the age-group ranks. You end up with these pro-minded athletes who aren’t getting anywhere near the level of support they need” Joel Enoch is the busiest man in triathlon. A bold statement if ever there was one, but fully justified after shadowing him for two days up in Edinburgh, watching him coach a crack team of athletes. The squad is the Hartree JETS (Joel Enoch Training Squad), a 17-strong group of some of the finest age-groupers in the country. Between them they’ve won a multitude of national, European and world age-group titles across all manner of distances and multisporting events. And Enoch coaches them all, on his own, with the same inidividualised approach as an elite team. Each of the athletes, ranging in…

With such a huge amount of choice available, it’s tempting to choose your new swimsuit based on fabric design. All too often though, by doing that you end up with a suit that looks nice, but ends up staying in the kit drawer as it’s uncomfortable/rides up/sags down/digs in... Or one of the many other poolwear sins. So in testing, our main consideration was whether the suit fit well and true to size and how it felt during a 90-minute swim session comprising a mix of lengths and drills. We also swam in each multiple times and put them through a number of wash and wear cycles, to make sure the quality was up to scratch with the suits not losing their shape or bobbling.…

COLLAR Just like the cuffs, this should fit well or cold air will creep in. Padding on the inside will improve comfort, but can take time to dry out when wet. CUFFS Pay attention to sleeve length and design. They need to be long enough to cover your wrists when you’re reaching the bars and close fitting to keep out draughts. ZIP Keeps the jacket secure at the front. There may also be zips under the armpits for extra cooling when things are heating up. POCKETS Along with the various arrangements of pockets on the back, some jackets will have a ‘valuables’ pocket on the chest. JARGON BUSTER Dropped tail Since you’ll be leaning forward over the bike, the back of the jacket needs to be lower than the front…

RESEARCH 220’s former editor James Witts is now a freelance writer for a plethora of cycling titles. His first book, The Science of the Tour de France, is on sale now. SWIM John Wood is an award-winning tri coach of 10 years, and a former international swimmer. He’s also competed in triathlon in all distances up to Ironman. BIKE Freelance writer Nik Cook is an experienced multisporter who has run the Marathon des Sables, won the 2010 6633 Arctic Ultra and competed for Team GB in duathlon. RUN Spencer Smith is a three-time world triathlon champion who won half of all the races in which he competed. He now heads up S2 Coaching in Tampa, Florida. PLAN Dermott Hayes is the head coach of the London-based multisport-specialist coaching outfit RG…

LOG YOUR TRAINING If you’re stuck in a rut, it can be hard to build enthusiasm for your next session. The best way you can get around this is to analyse what you’ve been doing, and see whether there’s anything you can change. This will be helpful if you log your training, not just distance/speed but sets and sessions, too. TOOLS ADD VARIETY A good way to break any pool monotony is to introduce different stimuli to your training. A snorkel helps maintain rhythm and stroke focus; paddles can help you feel power through your upper body; and fins can help you swim quicker than you’re used to… just don’t become reliant! MIX THINGS UP Occasionally it’s good to break up those long aerobic sets. I’ll like to get athletes…

BRACE CORE When riding sat on your saddle, brace your core and keep your upper body as still as possible. STEADY DOES IT When you’re out of the saddle, avoid excessive sideways rocking and don’t wrestle your bike. KEEP SMOOTH You might be grinding a big gear slowly but try and maintain a smooth pedal stroke throughout. KIT CHECKLIST FLAT ROUTE BUT INCLUDING A FAIRLY STEEP 5MIN CLIMB FOR EFFORTS CADENCE SENSOR LIGHTS AND VISIBLE CLOTHING GILET/WINDPROOF/WATERPROOF FOOD, INCLUDING EXTRA GELS FOR THE EFFORTS WARM-UP Use the first 15-30mins of the ride to build progressively through zones 1 (Z1, 74-84% of maxHR) and 2 (Z2, 85-88%) and also include 3-5 low gear sprints. By the end of the warm-up you should be at the bottom of the hill. MAIN SESSION…

NAME Rob Robinson AGE 38 HEIGHT 6ft 1in WEIGHT 13.9 stone PROFESSION Design manager PREVIOUS TRI EXPERIENCE None TRIATHLON GOALS I started triathlons after being inspired by my wife’s running. I’ve completed four local sprint triathlons (Derby, twice, Ashbourne and Foremarke), improving on my placing each time. NUTRITION CONCERNS/GOALS I’m aiming for open-water sprint triathlons in 2017 (hopefully my first one will be at Chatsworth in July), building towards an Olympic distance in 2018 (for my 40th birthday). Having recently dislocated my shoulder, I’d like to know how nutrition can aid my recovery, while keeping weight gain at a minimum during this reduced training period. 6:30am 30min pool session or ride 7:30am Porridge and black coffee 12:00pm Couscous, veg, fruit and water 5:00pm 30min run or ride 6:00pm Pasta, pesto…

MEET JACQUELINE DAVIES AGE » 49 LIVES » Somerset PROFESSION » Anti-corruption advisor/civil servant BEST DISCIPLINE » Swim WORST DISCIPLINE » Run WHY I RACED » So I can meet likeminded people and eat cake! In 2015, fully aware of my running ineptitude, I decided the only way to lesson the racing odds was to incorporate an additional discipline into my racing. Enter stage right the wonderful and incredibly friendly sport of quadrathlon, with kayaking as the fourth element! Having been involved in kayak racing as a teenager and in my early 20s, I was still the proud owner of a rather retro 30-year old Jaguar K1 kayak and decided to put it to good use. My first quad was in Shrewsbury in September 2015 and I was both very…

“I’ve never been in a situation where I’ve ended up with nothing to show for all my sweaty preparations” Traditionally this is the time of year that I write a column about my all-dazzling achievements during the season. Unfortunately this year that wouldn’t be enough to fill a Tweet, so instead I’m left to dwell on the fact that my dreams of winning an Olympic medal depend entirely on the IOC introducing a 100m backstroke race for people who pull on the lane rope, and the only way Alistair Brownlee is ever likely to hold me upright as I stagger along is if he finds me in Leeds City Centre after five pints of Tennants Extra. My lack of success this season is not for want of trying, and right…