Indholdsfortegnelse for February 2017 i 220 Triathlon

Around this time it’s inevitable that after wishing you a happy new year, most triathlete buddies will swiftly move on to the important topic of conversation. Namely: ‘So, which races have you entered this year, then?!’ Yep, as we lurch into the new year trying hard to forget about the number of mince pies consumed and turbo sessions missed, it’s time to get back on track – and setting some race goals is the best way to find that new season motivation. Perceived wisdom tells us that picking an ‘A’-race (your biggest, shiniest, main goal for 2017, usually towards the middle to end of the season) and then working back from it, adding some smaller races along the way for practice, benchmarking and fun is the way to go. So…

CHALLENGE SHEPPARTON SHEPPARTON, AUSTRALIA • 13 NOVEMBER 2016 The middle-distance Challenge Shepparton event concludes with a half marathon run through the bushland of Victoria in south-eastern Australia. Dan Wilson and Ellie Salthouse were the 2016 champs. ITU CROSS TRIATHLON WORLD CHAMPS SNOWY MOUNTAINS, AUS • 19 NOV 2016 French athlete Brice Daubord battles the 32km off-road bike course on his way to fourth place at the ITU’s premier cross event. Bermuda’s Flora Duffy would add the women’s title to her 2016 ITU WTS and Xterra world titles. IRONMAN FORTALEZA FORTALEZA, BRAZIL • 20 NOVEMBER 2016 Local boys take a break from catching fish to marvel at the full 226km-distance Ironman on Brazil’s north-eastern coast. Brazil’s José Belarmino Souza Filho would take the win in a 9:12:09 time.…

“I want to be the best I can be, whatever that is. But I don’t think I’m anywhere close to my potential yet” Do you take an off-season break from training? If so, for how long? CHERRY PIE, VIA FACEBOOK Yes, definitely! After a long season of racing not only does my body need a break but mentally I’m ready to pull the cord on all things triathlon. It’s time to indulge in all of the things I’ve cut out during race season and let loose a bit. I typically take two weeks totally off and then a week or so of unstructured training. If I’m not absolutely raring to go and enthused about training by the end of that two weeks, I’d extend it until my body and…

1 A GPS SYSTEM It’s incredibly useful to be able to track and monitor your training. It’ll help you set targets, evaluate and plan your upcoming training based on performances. A GPS system will allow you to record time, distance, elevation, pace, heart rate, power, etc. Once downloaded, the results should be used to motivate your training. 2 PULL BUOY This multi-purpose swim aid helps you to improve body position, execute drills with more precision and focus on stroke efficiency. Ensure you use it properly as it’ll reduce the use of your legs in the swim and focus on what the upper body is doing. 3 FOAM ROLLER This is one of the most effective post-session recovery tools. Use it properly and it’ll speed up the healing process. But it…

£849.99 WWW.CHICKENCYCLES.CO.UK Contrary to their Italian name, road bike specialists Tifosi are very much a British operation, and a proprietary brand of cycle distributor Chicken Cycles. Though comparatively small next to some of the major players they’re starting to make waves in the road market with their Spirit Tifosi racing squad, emerging as one of the most successful elite amateur road racing teams in 2016. Tifosi describe themselves as synonymous with the term ‘winter bike’, but the CK3 Giro range is aimed at entry-level racing or sportive riding. At 9.2kg for our sized medium build, it might not be super-light, but this is a fairly good weight for a sub-£1k aluminium bike. The top tube and down tube boast the Tifosi branding, and are complemented by a simple…

COLLAR The collar should fit well or cold air will creep in. Check the padding is comfortable and the collar isn’t too high. A zipper garage is also appreciated. MATERIAL Run jacket fabrics often consist of nylon, elastane and/or polyester. Some will offer wind- or waterproofing, others will focus more on breathability. VENTS Vents positioned under the armpits or along the back will aid ventilation. Just ensure they’re not too drafty. ZIP Zips are mostly full-length but some semi options are available. Some have double zips for increased ventilation. For when a base layer and a tee isn’t enough, a jacket will be a saviour of your off-season run training. Given many will tackle rain, wind and the cold, a well-chosen jacket also provides the pathway to a massive mental…

USING THE CLOCK Many triathletes rely on their watch for everything. Sure, sometimes it can be a useful tool so you have less to focus on while you’re swimming. But if you don’t have a watch – or even if you do – sometimes it’s better to forgo the tech and just use the pace clock on the wall. WATCHES: THE CONS Too many athletes focus on starting and stopping their watches rather than worrying where others are in the pool around them. As a rule of thumb, look at the clock and try to leave a 5-10sec gap to the person in front of you so you’re not swimming in their slipstream. PACE CLOCK: THE PROS A quick glance at the pace clock allows you to check your start…

NAME Tej Thaker AGE 29 HEIGHT 5ft 10in WEIGHT 74kg PROFESSION Foreign exchange PREVIOUS TRI EXPERIENCE Super sprint to Ironman distance TRIATHLON GOALS To race for the GB age-group Olympic-distance team NUTRITION CONCERNS/GOALS I’m vegetarian and I eat healthily, but I’m not sure I’m getting the right nutrition/supplements into my diet. Also, I’m not sure how to plan my meals before particular types of training, on training to non-training days, race days, pre-race days etc. I don’t have a strong metabolism and I have an exceptional sweet tooth, which I feel I control well. 6am 1hr swim session 9am 50g porridge with almond milk, 1 banana, handful of grapes 11am Tea and 10 almonds 1:30pm 3 eggs (2 yolks), half an avocado, 2 slices of seeded brown bread 6pm Bowl…

Should I use different tyres on my bike in winter? JACK DOWLING, TWITTER If you have one bike for training and racing, it’s wise to use wider all-weather tyres for the off-season and then buy some race tyres for the summer. This will allow for safer riding because your tyres are fresher and both sets should theoretically last longer. Accessorise with some good mud guards in winter to prolong the life of your components. Is it wise to do track sessions in winter? TOM HARRISON, EMAIL A track session per week is a great routine to get into in order to keep your sharpness up in the off-season, especially if you’re targeting sprint or Olympic distance. Most tri and running clubs will offer weekly sessions for all abilities year-round, and…

MISSED AN ISSUE? ISSUE 334 The ultimate guide to pool swimming! Discover the 21 Must-Do UK races; On test: aero road helmets, turbos… ISSUE 332 20 performance lessons from Kona 2016; Essential winter technique sessions; On test: bike jackets, base layers… 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 Why not complete your 220 Triathlon collection by…

FLORA DUFFY Bermudan wins third world title of 2016 at ITU Cross Champs ALMERE-AMSTERDAM Challenge race to host Long Distance European Champs in 2017 ALEX YEE Youth multisporter crowned winner of SportsAid’s One-to-Watch Award BERMUDA Caribbean island to bid for 2020 ITU World Champs CHALLENGE PRAGUE Challenge announce Czech Republic debut on 29 July 2017 CANADAMAN/ WOMAN EXTREME Government of Canada to support the extreme triathlon event IRONMAN FRANCE 23 July 2017 named as new date for classic French event IRONMAN 70.3 STAFFS New run venue needed for 2018 event WILDFLOWER TRI No date found for iconic race in 2017 due to Californian drought OFF-ROAD SERIES Human Race cancels trail series due to MOD land issues…

RESPECT BUT DON’T FEAR The thought of taking on a middle-distance triathlon is daunting to many athletes, especially those with minimal multisport experience. While the distance should be respected, it shouldn’t be feared. With organised planning and a commitment to achieving the end goal, it’s manageable for athletes of any ability as long as there’s the desire to complete the challenge. APPLY YOURSELF Tens of thousands of people complete middle-distance races in the UK each year, and you can be one of them; they’ve applied themselves and so can you. Be prepared to work hard but embrace how great it can make you feel. DON’T DOUBLE UP When the race distances are broken down and looked at individually – the 1.9km swim aside – it’s effectively double an Olympic-distance triathlon.…

SWIM SPEED A race-pace threshold set that highlights the need to recover quickly and maintain the quality of each swim. Swim pace should be constant through the session as you fatigue... Distance 2,400m Location Pool Kit Pull buoy, fluids, stopwatch Nutrition Eat a light meal up to 2hrs prior to swim and have a post-session protein snack ready WARM-UP 200m to include variety of strokes MAIN SET 150m as catch-up with pull buoy 150m as polo sighting every third breath 4 x 200m @ PE* 8 off 20secs rest interval (RI) 4 x 150m @ PE 8-9 off 15secs RI 4 x 100m @ PE 9 off 10secs RI COOL-DOWN 100m to include variety of strokes SWIM ENDURANCE Preparing for the distance and for changes in swim pace will help…

ZOOT KEEP IT TIGHT £50.00 www.zootsports.com Born in Kona and based in San Diego, it’s no surprise that the marketing around these Zoot tights is decidedly American in tone: ‘Perfect for yoga, running and trips to the store,’ they tell us. Well, we were testing for running on some decidedly frosty winter mornings and with that being the case, these were a little chilly and we came back from our sessions with legs that were a touch red raw... But being fair, these aren’t marketed for chilly running, with moisture management and SPF50 the two key selling features. The Italian fabric had loads of stretch but stayed in place well and was very comfortable, while the wide waisband was a winner too. No pockets or reflective features are…

THE QUALITY OF the run jackets tested here is generally high, and we’d have no qualms about recommending half a dozen for running this winter. THE HAGLÖFS PUTS the hard into hardshell and for serious trail runs in heavy rain or snow (with a heavy duty base layer below) we can see the appeal. But for the day-to-day runner, that price is prohibitive and there are other hardshells here – the Brooks, Saucony and Inov-8 – that offer water-resistance at half the price. Of that trio, the Saucony and especially the Brooks suffer with breathability, but the Inov-8 is ideal for both warmth and windproofing. We’d pass on both the Pearl and North Face for their lack of versatility. ALTHOUGH ITS USP is the reflectivity, the Proviz is a hard-to-fault…

“If you increase the top-end capacity of your engine, lower-intensity efforts will be far less demanding” January is the month to start thinking about the race season ahead: sitting down with an events calendar, deciding on your A, B and C priority events and working backwards to plan your training and tapers. Be honest about how much you’ve managed to do during December. It’s not the end of the world if you’ve taken a good break and gained a few pounds. But if this is the case, you should definitely re-test your Functional Threshold Power (FTP) and/or Functional Threshold Heart Rate (FTHR), and consider following the sessions from issue 332 (December 2016) for a couple of weeks to ease you back in. If you’ve managed to keep things ticking over,…

START SLOW It’s okay to start slower or with the incline at a more sustainable gradient, as you can always increase as the session/weeks progress. RELAX On the inclines remain relaxed and don’t force it. Try and lean very slightly into the treadmill while maintaining a relaxed upper body. LISTEN Don’t try and maintain the pace you are holding on the flat (0%) on the inclines. Listen to your body and observe your HR. KIT CHECKLIST TRAINING SHOES RUN CLOTHING A TOWEL A BOTTLE OF ELECTROLYTES AND WATER MIX WARM-UP 5mins @ PE* 2-4. Set incline @ 0% to find legs. 10mins @ PE 4-6. Build incline to 1%. 30sec pick-ups building from PE 3 to PE 7 intensity. 3 x [1min jog @ PE 2 between each 30sec pick-up…

“The worst thing you could do at this time of year is to go on a severely restrictive ‘detox’ programme” New Year, new you! That tends to be the prominent headline on most magazines and newspaper at the start of January. Alongside this, there’s also the suggestion of a detox, a purification of all the self-indulgence we took part in over the festive period. So what is a detox? What does it really involve? And is it truly necessary? Many of us who take our sport seriously, regardless of our level, tend to be fairly structured and disciplined. How else can you ensure that you train over three events while also trying to balance work, friends and family commitments? Over the festive period, this structure can get rail roaded. Training…

“Injury woes meant no running, so I spent winter entertaining myself in chilly lakes. Night swims, glow swims, Santa swims....” 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 “Getting into the festive spirit at the Splash and Dash Aquathlon. Santa hats should be compulsory in these chilly conditions!” Staff Writer Jack Sexty jack.sexty@immediate.co.uk Deputy Art Editor Nathaniel Brain nathaniel.brain@immediate.co.uk Digital Editor Debbie Graham debbie.graham@immediate.co.uk…

GB CROSS SUCCESS The ITU’s annual showcase of off-road talent took place in Australia’s Snowy Mountains in November. Brit age-group podium triumphs came in the form of Molly Campbell’s F18-19 win and William Hammerton’s silver in the M70-74. 2017’s Cross Tri Champs are part of the inaugural ITU Multisport World Champs in Penticton, BC, Canada in August. NEW SUPBIKERUN EVENTS #supbikerun returns for a fourth season in 2017 with two more SUP (stand-up paddleboarding), mountain-biking and trail-running multisport events. ‘Warrior’ (3km SUP/15km bike/ 5km run) and ‘Barbarian’ (6km SUP/30km bike/10km run) races will be held at Llandegfedd Reservoir (20-21 May), near Newport, and Clumber Park (2-3 Sep), Worksop. Enter at www.supbikerun.co.uk DAVE SCOTT JOINS 220 We’re chuffed to announce that six-time Ironman world champ Dave Scott will be joining 220…

“‘Look at the profiles of the bikes used in Kona. You could hide a small child in the frame… let alone a tiny motor’” When Femke van den Driessche was caught with a motor in her bicycle’s seat-post at the cyclocross U23 Worlds earlier this year, it appeared one of the more outlandish sports stories of 2016. The notion of mechanical assistance in a bike race seemed too obscure to be plausible, particularly for a sport with such pitiful prize money. The Belgian’s improbable denials did little to clarify a baffling episode, and led to many dismissing it as an aberration from a naive young rider. There’s a more cynical perspective though, and one that will indulge conspiracy theorists as much as it will disappoint those clinging to the integrity…

MY WIFE, THE TRIATHLETE Last year, my wife decided to attempt her first triathlon and in June signed up for a six-month subscription to 220. I decided to join her and so the training began. We both had our favourite disciplines, mine being the bike but a hopeless swimmer; Sarah’s a proven swimmer but not comfortable on a bike. So we had areas to spur each other on. Having never ridden a race bike I donated my old racing bike to her – a 2005 Giant OCR (any excuse to upgrade for myself!) and her 24km ride times came down from over an hour to 55mins. On race day we set off at the same time – I was obviously slower on the swim and set off on the bike…

TRAIN TO EAT You must train yourself to be able to eat and drink while on the move; it’s essential to performance that you can fuel on the go. Eating smaller portions more regularly can be easier on the digestive system instead of scoffing a whole energy bar in one go. Cut your energy bars up into quarters before you ride and set a timer on your watch to remind you to eat and drink. A rough guide is approx. 600-800mls of fluid per hour and 180-220kcals per hour. DON’T OVEREAT Don’t overeat for the sake of it in the days before the race. The concept of carb-loading doesn’t mean doubling your portions of pasta/bread/rice. Your reduced training volume will mean that you’re storing carbs for race day. Also avoid…

The plan is broken down into three phases: An eight-week ‘Base’ phase, before an eight-week ‘Build’ phase, and an eight-week ‘Peak/Taper’ period. During the Base phase below, aim to improve your bike efficiency by focusing on smooth pedalling with a cadence of 80-95rpm. All swim sets here are in the pool and include a warm-up and cool-down for all disciplines. The terminology used is similar to the current training plans on page 101 . BASE PHASE PLAN Now head to www.220tri.com to find the middle distance training plans for months three to six…

“While you may believe all eyes will be ogling you, rest assured the other competitors will be equally self-conscious and the spectators’ only interest will be seeing their own loved one” 01 FITTING IN THE TRAINING AROUND WORK, FAMILY AND SOCIAL LIFE Work’s full-on, you have a busy family and social life, and then your buddy suggests you train for not just one sport… but three. You think it’s a good idea, and then realise something has to give. The good news is this proves you’re mature enough to assess your priorities, giving you a far better chance of managing them successfully. When four-time Ironman world champion Chrissie Wellington was asked how long she trained per day, she would always say 24 hours because she viewed rest and recovery as…

BIANCHI OLTRE XR4 £10,599.99 WWW.BIANCHI.COM In its new XR4 guise, Bianchi’s Oltre has come of age. Thanks to its new superlight sibling, last year’s Specialissima, the Oltre is finally free to be a full-gas aero bike. Speed was the goal during this bike’s development and Bianchi approached it from two directions. The first was aerodynamics, the highlights of which include a more slender, tapered head tube with an air-piercing ‘nose’ and a reduced 1.4in lower bearing; a new bowed fork that reduces pressure caused by forward rotating spokes fighting incoming air in a small space; and a new profile for the down tube and seatstays. The Oltre XR4 is claimed to save 20W at 50km/h over the XR2, which itself wasn’t a slow bike. Five of those watts…

BIKEBOXALAN GPRS RACE £549.00 www.bikeboxalan.com BikeBoxAlan is the bike travel companion of choice for the Brownlee Brothers and Chris Froome, and the GPRS is their hard case Premium box with the addition of a tracking system. It’s easily the lightest on test here at 11.2kg and an absolute breeze to cart around, with strong Velcro straps inside to secure the bike in various places. The holes to secure your wheel spindles are a genius touch, and foam is provided to separate them from the bike frame. While the box itself is fantastic, we weren’t so sure on the tracker. It’s time consuming to set up and accuracy was a little off, telling us our box was half a mile away from its actual location. While it’ll give you…

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…

FOCUS Keep your focus during the Z2 sections, when it’s really easy to switch off and let the intensity drop. STABILITY Concentrate on maintaining a stable and relaxed upper body, especially during the Z4 efforts. STRETCH Remember to stand out of the saddle regularly to stretch out your lower back. KIT CHECKLIST ROUTE WITH A SUITABLE CLIMB FOR THRESHOLD EFFORTS, AND A LOOP, SECTION OR LONG CLIMB FOR TEMPO SECTIONS HRM OR POWER METER PLENTY OF LAYERS 2 X 750ML BOTTLES OF FLUID 3 X GELS. SPREAD THEM OUT THROUGH THE EFFORTS, SAVING ONE TO TAKE JUST BEFORE THE FINAL EFFORT IN HOUR THREE WARM-UP Spend the first 15-20mins building progressively through Zone 1 (Z1, 74-84% of maxHR), then aim to hold a consistent mid Z2 (85-88%) MAIN SET Rest…

SET ACHIEVABLE GOALS Start with changing one meal or snack over the course of a week that’ll result in a calorie deficit but without you feeling deprived. KEEP ACTIVE Make a commitment to do something physical every day, even if it’s just a 30min walk or stretch. This’ll start to change your mindset, easing you back into a full training programme. DRINK PLENTY OF FLUID Many people don’t realise that when they’re dehydrated this can actually make you feel more bloated and uncomfortable. INCREASE FRUIT & VEG This’ll provide your body with additional vitamins, minerals and fibre to benefit your immune and gut health.…

MEET OUR EXPERTS HERE TO ANSWER YOUR QUESTIONS BIKE CHOICE MARK KLEANTHOUS is an athlete and coach who has completed more than 460 triathlons, including 38 Ironman events, plus many other races including the Marathon des Sables. BIKE CARE 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. INJURY Involved in triathlon for 25 years, qualified remedial massage and anatomy specialist KEVIN JAMES works as a sports therapist with both age-groupers and elites, including the GB Triathlon Team. NUTRITION RENEE MCGREGOR is a registered dietician and sports nutritionist, and author of the bestselling book Training Food. She works with elite competitors and athletes across various sports. SEND US YOUR QUESTIONS……

“There’s nothing quite like fitting 18-19 hilly miles in around a day’s work and being done and dusted by 7:30pm” Moral strength is about making a conscious decision to be a person who doesn’t give up when it would be easy to…. None of us get out of life alive. So be gallant, be great and be grateful for the opportunities that you have.” This was the quote with which I started my first column just over a year ago. It came from Jake Bailey, an 18-year-old head boy who had just been diagnosed with an aggressive and life-threatening cancer. He’d been allowed to leave hospital just once during his treatment, to make an extremely emotive speech at his final school assembly, and this quote was his take home message.…

MEET ROB SPEDDING AGE 44 LIVES Bath, Somerset PROFESSION Editor, Cycling Plus WHY I RACED I’ve been meaning to combine running and cycling for years… “I’m a 44-year-old man and put on shoes every day. So why the hell does it take me 2:15mins to get out of T1?!” The realisation that triathlons really weren’t my thing came just about one minute into the 47mins – yes 47 – I spent in the murky brown water of the 2012 London Triathlon. I despised every millisecond inside neoprene and H2O and vowed that I’d never do another before I’d even fumbled my way through T1. I did, though, love the cycling and running so I didn’t rule out a water-free duathlon. Secretly I even thought I might be a natural. After…

EUROPEAN CHAMPS QUALIFIER WORLD CHAMPS QUALIFIER BRITISH AGE-GROUP CHAMPS RACE TRIATHLON ENGLAND NATIONAL CHAMPS RACE ECF MONSTER DUATHLON When 26 February 2017 Where Ely, Cambridgeshire Distances 5km run, 25km bike, 5km run Course Undulating bike and run courses on tarmac Race highlights Both runs traverse across a disused WW2 airfield, and the course is a fast one Contact www.monsterracing.net SOUTHPORT TRIATHLON When 21 May 2017 Where Southport, Merseyside Distances Various distances Course Lake swim, fast and flat bike/run Race highlights The sprint-distance race is a qualifying event for the 2018 ETU Age Group Championships in Glasgow Contact www.vitalevents.co.uk SNOWDONIA SLATEMAN TRIATHLON When 20/21 May 2017 Where Llanberis, North Wales Distances Various distances Course Lake swim, hilly bike and run Race highlights This challenging event takes place among stunning…

“When it comes to PBs, triathletes possess the art of saying the same thing in a number of different ways” Some years ago I was away with work, and spent the evening in a hotel that was a good deal posher than I was used to. Seizing on all the opportunities this presented, I scooped up all the bathroom freebies I could stuff into my bag, and emptied the contents of the free minibar down my neck. The consequence was that I got roaring drunk on several half-bottles of vin extremely ordinaire and crashed out half-dressed on top of my king-size bed. When I was woken the next morning by the genie of the telephone, my stomach was rumbling like a distant volcano, and it was with some horror I…