Indholdsfortegnelse for August 2017 i 220 Triathlon

 When a pair of Roka’s new Phantoms landed on our desks, there was a bit of head-scratching and more than a few Tom Cruise impressions. Judge not, though, as these have already been worn by American triathlete Jesse Thomas to Ironman victory and are winners of a ‘gear of the year’ award from Outside mag in the US. “The Phantoms are said to achieve a no-bounce fit and have been worn on the run to Ironman wins” Jesse himself inspired the design, after coming from nowhere to win the Wildflower tri on a borrowed bike and wearing a pair of Aviators picked up in a drugstore. Roka had a lightbulb moment and started a year’s worth of R&D with some of the world’s most advanced factories and material suppliers to…

With the might of the Forerunners 910XT, 920XT and 735XT and the Fenix family in their stable, Garmin have established themselves as the ultimate triathlon watch brand. The latest 935 comes a year after its 735XT sibling, and soon after the similar yet more expensive Fenix 5 (reviewed in issue 339). Key updates include the addition of WiFi (not seen on much of the Fenix 5 range) for syncing workouts, and it also adds a barometric altimeter for more accurate elevation readings compared to a GPS. There’s also the new Training Load/Recovery features that are found in the Fenix 5, as well as a Running Dynamics Pod that’ll give you vertical oscillation and ground contact-time data. There’s a TrainingPeaks app, which allows you to sync workouts, heart rate data comes…

“After last year’s fiasco the organisers admitted they got lots wrong and asked us for feedback” MOVING ON UP You very kindly published an article on me in issue 330, called ‘Docklands Debut’ and I thought you might be interested in my journey since that first super sprint in Liverpool. In September I went up to sprint distance, and last month, as a challenge for my 50th birthday, I did an Ironman 70.3 in the searing heat. What a truly tremendous experience! 220 has been, and continues to be, my guiding light and I wanted to say thank you. Sue Stroud, email 220 says: That’s brilliant news, Sue. Great to hear our readers progressing through the sport. As Star Letter, you can wear your new tri-suit at your…

With a price range of £29.99 to over £300, there’s a variety of options in this test. Of the high-end bunch with carbon rails, the PRO Aerofuel and Fizik Mistica both scored well, but the Mistica just edges it for all the useful add-ons and great non-slip padding. We were disappointed by the Selle Italia Iron Techno Flow. The shape might work for some, but it’s a big investment for a saddle that divides opinion. Rido’s LTX caught our attention and is a fascinating concept, but we’d struggle with it for long periods on the aerobars. We’d highly recommend PRO’s Aerofuel, the Fizik Mistica, ISM’s Adamo and the Selle San Marco Shot Dynamic. Yet the overall winner is the Fabric Tri. It provides all of the comfort in both road…

THREO WINDSOR £59.99 & £64.99 You pay a little more for the shorts than for the vest, but together you pay the same price for the seperates as you would for one of Threo’s 220 Best on Test-winning tri-suits, which is a great deal. What’s really clever here too, is how these work as a set. The shorts have a high waist with flattering, flat waistband (no elastic) which is comfy when bent over cycling, while the vest is shorter with a rubberised band at the bottom so it doesn’t ride up when running, or have to squeeze over the hips. No risk of your tumy appearing mid-race, either! Add a soft chammy plus a large zipped pocket on the shorts and two gel pockets on the top and we’re…

MAX EFFORT (RPE 9–10) Redlining. Things are getting very difficult at this level. You can barely breathe and are struggling to speak. At the top end, it feels almost impossible to keep going. VIGOROUS (RPE 7–8) The pain cave. Your activity is starting to become uncomfortable. You’re short of breath, but can speak a sentence. In short, it’s getting tough: but you can carry on. MODERATE (RPE 4–6) Adding some load. Things are starting to become more challenging. You’re having to breathe harder, but not so much you can’t hold a conversation. EASY (RPE 1–3) A ‘go all day’ effort. Light activity, which at the lower end takes hardly any exertion and towards number 3 is still easy enough that you feel like you could maintain it indefinitely.…

RUNNING STRETCHES SESSION DURATION 20 MINS COACH SPENCER SMITH FORM Use correct form rather than rushing. Take your time to get them right. PRACTISE Master each drill. Correct form is vital for improved performance and injury prevention. SCHEDULE Add these stretches/drills to your weekly schedule to keep in top run shape. Being fortunate enough to be involved in triathlon for some 28 years, I’ve seen quite a few changes as the sport has evolved. Yet one thought has remained constant throughout; what will make me a better athlete? For runners and triathletes alike, something that’s stood the test of time is the need to incorporate dynamic stretches and drills into your weekly training programme. Most triathletes I know are very motivated and are extremely focused with an unbelievable drive for…

TRI-SUITS Comfort is key when buying a tri-suit. Ideally it needs to be supportive, lightweight and include pockets. Also check for any irritating seams. Here we’ve included both sleeved and vested options. DHB Blok Short Sleeve £76.00 Comfy, easy on the wallet and eyes. A major statement of intent from the brand. Issue 340 wiggle.co.uk BLUESEVENTY TX2000 £100 A top quality, good value performance suit with plenty of padding and roomy side pockets. Issue 337 blueseventy.co.uk HEART SPORTS Tri-suit £115.00 This small British brand continues to impress with great design and features. Issue 337 heartsports.co.uk ORCA 226 Race Suit £119.99 A flawless suit in execution and comfort. Stylish, techy and durable – ticks every tri-suit box. Issue 337 orca.com LOUIS GARNEAU Course…

WEYMOUTH COURSE TIPS Targeting the 70.3 in Weymouth this year? Then get some extra help from our course guide and coaching tips on p27. You’ll smash the seafront run and soon be tucking into a post-race ice cream! ENERGY GELS ON TEST This issue has a real focus on nutrition. Turn to p49 for our big feature on fuelling for every distance, then head to p71 to see which energy gels we rate highest for taste, consistency and value. TIME-CRUNCHED TRAINING Worried that you’re too short on time to train? Work getting in the way? We hear you... Turn to p94 where we show you how to train for an Olympic triathlon in just 6 weeks, with shorter sessions.…

Recent research from Australia suggests it might be worth switching to lightweight racers before the season ends. Sixty-one trained runners gradually increased the amount of running performed in either a race shoe (138g per shoe, drop of 5mm) or a conventional shoe (333g, heel drop 9mm) over six weeks until they’d reached around 35% of normal weekly run mileage in either shoe. The results showed that the minimalist shoe group improved 5km run time-trial performance by an additional 21.1secs over the conventional shoe group, as well as improving run economy. Key to the improvement, said lead author Joel Fuller, was that 35% benchmark, with previous studies reporting increased lower limb pain and injury risk for runners switching to more than 50% of weekly running in minimalist shoes over 12 weeks.…

UNDER £12 ENDURO QUARTER £12.00 We’ve worn the Enduro Quarters for many months and they’ve provided many a blister-free, comfortable trail run. That’s down to the mesh construction for ventilation, a secure fit and plenty of protection around the heel. www.wiggle.co.uk UNDER £15 STANCE UNCOMMON £14.79 Odd title of the month go to Stance for the Uncommon Solids. But there’s plenty of performance tech on show, with anatomical footbeds and venting, moisture-wicking properties and claimed compression. runnersneed.com UNDER £15 BRIDGEDALE SPEED TRAIL £15.00 For comfort and breathability, you won’t find better than these Merino wool Speed Trails. First out of our sock draw on long-course runs, they offer padding at key pressure points and huge levels of ventilation. www.bridgedale.com…

GPS A built-in GPS (Global Positioning System), instead of an accelerometer that measures movement, will give more accurate real-time tracking information, with many GPS units informing you of the direction and distance back to your starting position. HRM A heart rate monitor will allow you to establish your own training zones to perform at your own best pace. A chest strap is more accurate than the wrist-based optical heart rate (OHR), but many athletes prefer the comfort and simplicity of OHR. CONNECTIVITY Many manufacturers have comprehensive post-session analysis software (e.g. Garmin Connect) via USB or wireless means (Bluetooth, Ant+ or even WiFi). You can also utilise a wealth of third-party apps such as Strava for live tracking and social media sharing. ACTIVATION Multisport watches offer button and/or touch screen usability…

1 Rehydrate and top up your sodium supplies with Precision Hydration, who offer a range of salt capsules and bespoke electrolyte tabs to replace your sodium losses. 2 Coldblack technology is now widespread on running gear and tri-suits, including on the Huub DS Long Course Tri Suit, £189.99, and offers a minimum of UPF 30. The short sleeves will help with sun protection, but don’t forget sun cream. 3 An ergonomic flask will keep you topped up on the run. We like the Nathan Exoshot, £25, which can hold 355ml of liquid. 4 Headsweats have won many fans thanks to their moisture wicking, quick-drying and breathable fabrics. The reflective Headsweats Supervisor, £17, offers hi-vis benefits as well. 5 Designed for triathletes, Lifesystems’ Sport Sun Cream, £10.49, is highly water and…

BOOST YOUR BIKE STRENGTH If you want to complete the 42.2km Ironman marathon comfortably, then start with your bike strength. Coach and 39-time Ironman finisher Mark Kleanthous explains how to get the most out of your training 1 If you want to ‘compete’ at the Ironman, run 60mins max effort after your most important long ride. Do this 2-3 times a month during the final 12 weeks. 2 If you want to ‘complete’ the Ironman, run 4-5 times a fortnight off the bike for 15mins, starting 20 weeks before Ironman day. Never run further than 45mins after cycling. 3 Know the total amount of climbing for your chosen Ironman bike. Start training with a similar cumulative elevation gain for each 10 miles, then progress to similar gradients in the final…

Because your glycogen levels should be topped out, you don’t technically need breakfast before a sprint race. Still, you can’t go physically or mentally wrong with around 100-150g of slow-releasing carbs around 2-3hrs before you race. Good examples could be 50g rolled oats with 350ml skimmed milk and one bagel with 30g light cream cheese, says Bungay. Hydration’s more important for a sprint than fuelling, especially if you’re racing in hotter conditions. So sip 5-7ml fluid per kg of bodyweight. For an 80kg athlete, this equates to 400-560ml of fluid, which you can measure out in a water bottle. Focus on electrolytes to replenish lost minerals, including sodium. Racing up to 90mins means, technically, you don’t really need to fuel during your race. But in reality, a gel on the…

NOSE The front of the saddle. This is often wider on tri versions as that’s where athletes spend most of their time while in the TT position. RAILS Where your saddle attaches to the seatpost clamps. These are usually made of aluminium, titanium or carbon. SHELL The main body of the saddle that forms its shape, often in the form of mouldable plastic, nylon or carbon fibre. PADDING The padding provides the comfort, and is usually made with a high-density foam to keep the weight and size down on race saddles. After spending a small fortune on your dream machine, it can be all too tempting to stick with the stock saddle that comes with the bike without as much as taking a test ride. But your saddle choice is…

WATER Makes an energy gel more palatable. Water’s also required to help break down carbohydrate. SUGAR Simple carbohydrates like glucose and maltodextrin register the highest score on the glycaemic index (how quickly sugar enters your bloodstream) so these are common in energy gels. ELECTROLYTES Nearly all energy gels feature sodium, though some also contain potassium, magnesium and calcium. All help the body perform more efficiently. JARGON BUSTER 2:1 FORMULA The research-proven 2:1 maltodextrin: fructose composition that allows multiple-transportable carbs to enter your bloodstream and into the gut for extremely fast carb delivery. Energy gels, those small pockets of power, have become a staple in the triathlete’s larder. Where once their viscosity reached such extreme levels that it was like squeezing out the remnants of toothpaste and proved equally hard to…

SWIM STROKE COUNT SET DURATION 4 MINS COACH JOHN WOOD “Swim golf is a useful test and should lead to better stroke mechanics and a faster swim with less effort required” USE TECH Some watches give you a swim golf (swolf) score, so you don’t have to count your strokes. TECHNIQUE Focus on pushing the water back to generate speed – this’ll help you go faster. FORM Use single-arm swim drills to improve your form through the swim golf sets. During the season you’re bound to be working hard. There may be things that you’re working on with your stroke, and it can be tough to know whether particular tweaks are having an effect. Regular weekend races and ‘hard work’ training sessions might mean that you can’t, or don’t want…

TRAINING PLAN COACH DERMOTT HAYES Many of us would love to live the life of a pro athlete. You can picture it now – train, eat, sleep, repeat. It’s actually a lot harder than that, of course, but it still sounds appealing. For everybody else, we need to fit our training around busy modern lives, which usually includes a home life, work life and a social life, and so often something has to give. When you realise that you’re not paid to train and your family come first, then often you need to sacrifice the amount of training you do. This shouldn’t mean giving up and stopping challenging yourself – there’s always a way to achieve your goals – but you need to be well structured and strict with your…

EUROPEAN CHAMPS QUALIFIER WORLD CHAMPS QUALIFIER BRITISH AG CHAMPS TRI ENGLAND NATIONAL CHAMPS AUGUST 5/6 COTSWOLDS STANDARD TRIATHLON (1.5km S, 41km B, 9km R). Lake 62, Cotswolds Water Park. lpsevents.co.uk 5 CADERMAN MOUNTAIN TRIATHLON (various dists). Tywyn, North Wales. bloodwise.org.uk/caderman VOTWO SALTY SEA DOG TRIATHLON (various dists). Boscombe, Dorset. votwo.co.uk 6 ALLERTHORPE CLASSIC TRIATHLON (various dists). Yorkshire. freebirdevents.co.uk GRAFHAM WATER STANDARD TRIATHLON (1.5km S/38km B/10km R). Huntingdon, Cambs. nicetrievents.com AVIEMORE TRIATHLON (various dists). Badaguish Outdoor Centre, Scot. aviemoretriathlon.com BOGNOR REGIS TRIATHLON (various dists). Arun Leisure Centre. tribalsportsevents.co.uk CALFMAN (950m S, 46km B, 10.5km R). Emberton, Bucks. big-cow.com COWMAN (1.9km S, 92km B, 21km R). Emberton, Bucks. big-cow.com CULFORD SPRINT TRIATHLON (300m S, 21km B, 4km R). Suffolk. ipswich-tri.org/culford BASSETLAW TRIATHLON (400m S, 21km B, 5km R). Bassetlaw, Notts. bassetlawtriclub.co.uk 10…

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 do 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. JAMIE WILKINS A handy time triallist and road racer, Jamie is the former deputy editor of Procycling and a fiercely analytical reviewer. August goals It’s the year’s big one: the UCI Masters World Championships Road Race in France. JACK SEXTY A serious triathlete since blowing his student loan on a bike, sub-2hr Olympic-distance athlete Jack moved up to Ironman last year…

“I’ve never had a coach – my coach is the man upstairs” SISTER MADONNA BUDER Sister Madonna Buder is the world’s oldest Ironman finisher (Canada, 2012, aged 82), and has competed in 45 Ironman-distance races since picking up the sport in 1982. I didn’t choose triathlon – it chose me. I was introduced to running by a priest in 1977. It made no sense to me until he told me that running harmonises mind, body and soul. That caught my attention, so I went out and tried it. He told me to keep at it and after a few weeks I’d feel the runner’s high. To this day I’m not sure if I know what the runner’s high is, but I know what the low is for sure. I…

“As you’re now racing up to 4hrs, carb intake is the priority,” says Lucy Wainwright, performance nutritionist at British Triathlon. “I recommend that the last main meal is 3hrs prior to the start with a top-up carb snack an hour before the start.” There are many carb-rich choices but toast and jam is a endurance favourite. When it comes to the race, Matt Furber says you should have a carb strategy when competing for over 90mins. “If you are, then begin fuelling as soon as you exit the swim,” he says. “Some athletes might want a gel as they’re warming up. This is fine so long as you can tolerate it while swimming.” As you’ll see in our gels test on p71, manufacturers either use solely glucose or maltodextrin, or…

MEET THE TEST TEAM HELEN WEBSTER 220’s editor is your go-to for women’s multisport kit. MATT BAIRD Has spent years testing tri kit and accessories for 220. JACK SEXTY He’s a strong age-grouper focusing on top-end gains. ROB BANINO Is a journalist who specialises in all-things bike. JAMES WITTS He’s a published author writing about sports science. OUR RATINGS BUY NOW A GENUINE CLASS LEADER IMPRESSIVE ONE OF THE BEST YOU CAN BUY GOOD A DECENT PERFORMER AVERAGE IT’LL DO THE JOB WELL ENOUGH POOR SIMPLY PUT, DON’T BOTHER! “Volare skip any ‘questionable swim tech’ and focus on delivering comfortable and flexible suits” VOLARE V2/V1 £349/£199 Aussie wetsuit brand arrive in UK with impressive results Earlier this decade Xterra Wetsuits faced a backlash in the UK when they threatened…

The number one thing a saddle needs to do is support you and cope with the pressure you exert on it, especially in the deep position in which triathletes sit while on the aerobars. Other than that, stiffness has a big bearing on power generation, as does the stability of the rider on the saddle and comfort, especially for longer distances. The rider’s position on the saddle is the most important factor but after that comes comfort, because it’ll have an impact on the speed you can sustain. Weight, of course, is a factor in acceleration but it’s less of a factor in maintaining speed. PRO has a saddle selector so riders can enter their riding preferences, but for shorter triathlons, where a rider has an opportunity to ride on…

Energy gels are a must for any triathlete committed to maximising their performance. In principle, they’re basic – water, sugar and something to create an enjoyable taste. In practice, many are the result of much R&D. Cue the Stealth protein gel from Secret Training. Founder Tim Lawson has created a range of products designed to shake up the performance market, including a keto gel (based on ketones) and an isotonic gel utilising sticky rice starch. The Stealth protein gel’s also progressive and is perfect for the high-performing athlete; that said, it’s bitter, pricey and clearly not for racing. The remaining seven are pure energy products, designed to enter your bloodstream at speed. In fairness, all deliver energy with reasonable taste and devoid of the clagginess that once haunted gels. ‘If…

It’s tight at the top but the sensational Reap just edges the win for us. It isn’t yet such a polished production piece as the slick Boardman, and you can argue that being barely out of its prototype nappies is no excuse, but the combination of its amazing comfort, speed and handling is irresistible. What’s more, it’s designed and manufactured in the UK, which is very special and what this test is all about. The Boardman arguably represents an easier buying decision, given the lower price and the brand’s scale, and we gladly recommend it. The spec of this bike is a bit cheeky but the TTE 9.2 is both affordable and vice free, so you can buy one without the Zipps and upgrade it later. It impressed us on…

CYCLING PRE-RACE RIDE DURATION ›HR COACH NIK COOK PRE-RACE CHECKS Assess your gears, brakes, tyre pressures, and saddle and bar heights. SPIN TO WIN Apart from a few, short race-pace efforts, stay in the small chainring and focus on easy spinning. STAY TOPPED UP Bring an energy drink and keep sipping from it. This is especially key if the weather is hot. Why should you go for a ride the day before a race? Let’s first answer that by explaining why you shouldn’t go for a swim or a run. A swim can be okay – it’ll freshen you up but it won’t have the same leg-loosening effect as a ride and, depending on where you swim, you might wind up having to wear a damp wetsuit for your race.…