Indholdsfortegnelse for May 2017 i 220 Triathlon

Ever since having all my luggage go AWOL on a trip to Morocco and spending a week in the desert in the same kit (don’t ask), I’ve always been a bit nervous about travelling with loads of stuff… So you can probably imagine how I felt when we headed to Lanzarote with 24 new season wetsuits (some even early samples not yet in production), 20 tri-suits and 10 sets of open-water goggles all crammed into our suitcases! It was worth the nail-biting wait at baggage reclaim though, as we had the chance to thoroughly test everything in open water and in conditions as close to race day as possible. So over the next couple of issues, we bring you our definitive guide to the kit you should be racing in…

“I’ve been doing cold-water prep in an 8°C paddling pool” CLAIRE SMITH Claire is the founder of Brutal Events. Races include: Brutal Extreme Tri’s, Pig Ultra Du & Deca UK (brutal events.co.uk). I’ve never been in a 24hr gym before and I never will again. But last December I finished a gym-based quintuple Iron in one. It’s a clammy, unnatural environment to be in. It was torture because I didn’t know what time of day it was; the lights are on full beam and there’s loud music continually playing. My swim was 9:30hrs and the bike 43hrs but the treadmill was where the fun began. My feet were in incredible, intense pain, so I was holding the arms of the treadmill just to take the pressure off. The total 1,130km…

“I’ll work through the swim, bike and run and, in the process, lay out all my kit” 1 PREP IS CRUCIAL Make like a pro and follow Commonwealth gold medallist Jodie Stimpson’s prep guidelines for a speedy, stress-free race day The night before a race, I run through each discipline in my head to visualise what I’ll need. Then I lay out all the kit on my bed and pack it in my bag. That way I don’t have to do it in a rush in the morning. I’ll work through the swim, bike and run and, in the process, lay out my wetsuit, two pairs of goggles, two hats (it’s always good to have spares), my tri-suit, race belt, bike helmet, bike shoes, glasses, nutrition, water bottles, run shoes,…

STAY MENTALLY FRESH I do one mountain bike ride a week on a Sunday afternoon, which is my ‘forget about numbers and heart rate’ and just ride for the pure joy of escaping into the mountains. Having sessions like this really helps keep you mentally fresh. And, of course, staying on top of the important and seemingly endless details such as recovery, nutrition, massage, etc. A lot of my success is due to me mentally buying into the process and enjoying building fitness and taking on challenges. MAINTAIN FOCUS Looking back now, I’ve no idea how I managed to stay focused for a whole season. The main goals at the start of the year were the Olympics and the ITU World Triathlon Series so, once those two were over, a…

JARGON BUSTER  TOP-DOWN ZIPPER An inverted wetsuit zip that closes from the top down (neck to waist) to prevent any swimmers behind or beside you ‘accidentally’ pulling it open to ruin your swim. BREAKAWAY ZIPPER A zip that splits apart fully rather than having to be undone, in order to allow faster wetsuit removal. YAMAMOTO The Japanese brand who supply much of the neoprene for the wetsuits on test, with their S.C.S (Super Composite Skin) coating also applied to many suits. NECK SEAL The seal should be tight enough to stop water seeping in. But make sure it isn’t too restrictive around the neck and that there’s no danger of chafing. CUFFS OR PANELS A number of the suits here have forearm cuffs or catch panels, which either aim to…

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. ROB BANINO Former 220 dep ed Rob has been riding and racing bikes on and off-road for over 20 years. May goals Clean off a winter’s worth of mud from my mountain bike and enjoy a creak-free ride on dry trails under the sun. JACK SEXTY A serious triathlete since blowing his student loan on a bike, staff writer and sub-2hr…

Although released at the same time as the new version of our favourite go-to shoe, the Saucony Kinvara, the Freedom ISO 3s are the American manufacturer’s big shoe upgrade for 2017. Targeted at those wanting neutral support, the Freedom ISO 3 is the brand’s first shoe to feature a full midsole of Saucony’s Everun Continuous Cushioning. Released in early 2016, Everun is an extra layer of cushioning that sits closer to the foot and is said to deliver an 83% energy return, yet still boasts plenty of responsiveness and cushioning throughout the run. Elsewhere on the shoe, there’s a minimal 4mm heel-to-toe drop, a 19mm heel height and a stretch mesh upper aimed at reducing weight and increasing breathability. Our staff writer Jack used them at the Cambridge Half Marathon…

“Emphasis has been placed on cooling, and the helmet includes a gap on top to squirt water in to” Thanks to the continuing growth of triathlon, cycle brands are keener than ever to manufacture products catering specifically for the needs of triathletes. The Wasp Air Tri from Lazer (www.madison.co.uk) is one of them, having changed shape and been given a new ventilation system for 2017. Weighing in at 380g for a size M/L, the Wasp Air Tri is the product of extensive wind tunnel research. Much emphasis has also been placed on cooling and ventilation, and on top of the helmet is a gap to squirt water in to, dubbed an ‘Aquaport’ by Lazer, to quickly cool the head. In front of this is a ventilation grid to draw air…

“I ordered a set of tyres from Wiggle recently and for the first time in years… no free Haribo! Have a word!” PRICED OUT With Ironman 70.3 Wimbleball being cancelled and both Ironman Bolton and Wales not selling out yet, I wonder if Ironman events are just becoming too expensive. It would be great if they offered a staggered payment system too. I wanted to do Wales this year but can’t afford it, so I’m putting money away each month so that come the release date for 2018 I can pay for it there and then. If they allowed you to pay it off by a deadline it would be much better. Chris Alden, Facebook Ironman’s response: Ironman have expanded the race calendar significantly in both the UK and Europe…

Legs wobbling. Body shaking. Face grimacing. Surges of panic rising up from the depths of your stomach, along with the aftertaste of one too many ill-advised energy gels. Eyes fixed on the Garmin, which appears to be stuck. How far left to race..? If it makes you feel any better, we’ve all been there. Bonking, crashing, hitting the wall – whatever you call it, it’s the worst feeling in the world when you’ve worked hard towards a race finish. But the good news is that with a bit of training savvy you can avoid it, meaning whether you’re targeting a sprint race or a double-Ironman, you can train your body to stay strong until you hit the the finish line. It isn’t just about hammering yourself through endless long swim,…

DUATHLETE OF THE YEAR 1. Emma Pooley 2. Emma Pallant 3. Ben Dijkstra 4. Richard Horton 5. Alex Yee WOMEN’S ELITE OF THE YEAR 1. Flora Duffy 2. Vicky Holland 3. Lucy Gossage 4. Helen Jenkins 5. Non Stanford WOMEN’S PARATRIATHLETE OF THE YEAR 1. Lauren Steadman 2. Melissa Reid 3. Lizzie Tench 4. Alison Patrick 5. Faye McClelland INTERNATIONAL TRIATHLETE OF THE YEAR 1. Gwen Jorgensen 2. Flora Duffy 3. Jan Frodeno 4. Daniela Ryf 5. Mario Mola WETSUIT BRAND OF THE YEAR 1. Huub 2. Zone3 3. Blueseventy 4. Orca 5. Yonda YOUTH TRIATHLETE OF THE YEAR 1. Ben Dijkstra 2. Sam Dickinson 3. Jamie Bedwell 4. Alex Yee 5. Sam Mileham BIKE BRAND OF THE YEAR 1. Boardman 2. Cervelo 3. Giant 4. Planet X 5. Trek…

KEEP THE PASSION Having a passion for the sport keeps you consistent. I’ve always done well at sports where you get out what you put in. I was told I was too old to join the swim squad at 14, but I thrived. Me excelling at Ironman is history repeating itself. DON’T BE AFRAID OF FAILURE Be realistic when planning your goals and don’t be afraid of failure: if you’ve been 100% committed when you get to the start line then you can’t fail. Whatever your goals, whether you achieve them or not is irrelevant if you’re enjoying the process. Pursuing a goal can be stressful and life throws curveballs at us, so set adaptable goals. SWIMMING = MENTAL STRENGTH Swimming has given me the cardiovascular fitness to succeed in…

BE WITH OTHERS I got into tri through my uni club, and since then I’ve found training with others has a huge benefit on my training. It gives you the motivation to get out of bed and encourages you not to give up. FOCUS ON YOUR WEAKNESS With my coach, Joel Enoch, we define my weakest areas and focus on them so eventually I’m consistent across the board. FACE THE HILLS I always avoided hill run reps until I trained with a squad. They’re now a huge benefit! An example session: 40mins of 300m hill reps, race pace on the way up, easy back down.…

JARGON BUSTER WICKING Fabric designed to be ‘wicking’ is designed to take moisture away from the body (usually in relation to sweat). UPF RATING The Ultraviolet Protection Factor rating system measures the UV protection offered by the suit’s fabric. Step back a couple of seasons and a few female triathletes we were chatting to at races (this magazine’s editor included!) were getting a little bit cross about the number of fancy short-sleeved tri-suits appearing on the market for men, while women were being left pretty much with only vested suits to choose from. Well, come 2017 and it’s all change as for the first time we have enough sleeved versions available in the market to be able to do a full grouptest (women’s vested versions will follow separately in issue…

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.…

CYCLING ROAD SESSION DURATION 1:50HRS COACH NIK COOK “As well as giving you a varied training stimulus, this session is about learning what subtle shifts in intensity feel like” FUEL Pop a gel at the start of the 25min and 20min efforts; you’ll struggle to process them when going harder. POSITION Scan your body at regular intervals and ensure that your upper body remains still and relaxed. PACE You should be riding at your race cadence. We’re all different so experiment with what works best. This session throws a series of efforts into an endurance ride. It also helps banish fatigue by building stamina and improving pacing. Moderate is the go-to intensity for Ironman training; top end of moderate for middle-distance pace; low end of vigorous for Olympic; and…

TRAINING PLAN COACH DERMOTT HAYES We’ve all done it. Seen a race, stumped up the entry fee… and then utterly failed to get to grips with the training until suddenly it’s so close that just the sight of a tri-suit brings you out in a cold sweat. Well, if you’ve decided that 2017 is the year you’re going to challenge yourself to an Ironman, the good news is that, with three months to go, we can get you there! Our only conditions? This isn’t a race distance you can decide to do on a whim – there’s a reason Ironman has a reputation for being tough. We’d strongly advise that you have up to two years’ experience of triathlon racing – or at least be an experienced and capable swimmer,…

“If you’ve practised in training you should have the confidence to race to the best of your ability” ABOUT JODIE Jodie Stimpson is the 2014 Commonwealth gold medallist and a nine-time World Triathlon Series podium finisher. 1 MAKE THE MOST OF OPPORTUNITIES I wish I’d made more use of British Triathlon. From quite an early age I had an independent coach so I didn’t make the most of the facilities and experts available through British Triathlon – mainly because I was out of the country from the age of 19! So, don’t pass up any opportunities when they come your way. 2 NEVER USE NEW KIT IN A RACE I remember competing in a youth relay championships and they put these toe-clips on our bikes so we could ride in…

MAY 1 TONBRIDGE TRIATHLON (various dists). Kent. tonbridgetriathlon.co.uk MAY DAY TRI (various dists). Winchester, Hants. trytri.co.uk 7 NICE TRI ‘ST NEOTS’ TRIATHLON (various dists). St Neots, Cambs. nicetrievents.com DRIFFIELD TRIATHLON (400m S/19km B/5km R). Driffield, Yorks. freebirdevents.co.uk 7OAKS TRIATHLON (400m S/25km B/8km R). Kent. 7oakstriclub.co.uk BATTLEFIELD DUATHLON (various dists). Naseby, Northants. onyourmarksevents.org PENDLE TRIATHLON FESTIVAL (various dists). Barnoldswick, Lancs. pendletriclub.co.uk THE COTSWOLD TRIATHLON (400m S/20km B/5km R). Cirencester. triferris.com LINCOLN TRIATHLON (400m S/22km B/5km R). Burton Waters. osbevents.com THE BEALE BEASTIE TRIATHLON (400m S/20kmB/5km R). Berks. thamesvalleytriathletes.co.uk MARLBOROUGH TRIATHLON (400m S/32km B/8km R). Wilts. cadence-events.co.uk 14 EAST GRINSTEAD SPRINT TRIATHLON (various dists). Sussex. egtri.com STRATFORD TRIATHLON (various dists). West Midlands. uktriathlon.co.uk THE IMMORTAL HALF (1.9km S/90km B/21.1km R). Stourhead, Wilts. immortalsport.com MK SPRINT TRIATHLON (750m S/20km B/5km R). Olney, Bucks.…

Want to race lurg-free? Don’t we all! Well, all hail the International Olympic Committee, who, following years of studies and athlete feedback, has recently updated its general guidelines for preventing illness in athletes. A few are targeted at the elites – e.g. minimising contact with people – but there are many that age-groupers can cherry-pick to keep them training and racing consistently in 2017. In no particular order, we have: wear open footwear when using public showers, swimming pools and locker rooms in order to avoid skin diseases; carry handwashing gel; and adopt strategies to promote quality sleep, including 10-15min afternoon naps. Sold! There’s also an extensive section on training and racing abroad, which advises: choose beverages from sealed bottles; avoid raw veg and undercooked meat; and wash and peel…

UNDER £10 HUUB TRI NUMBER BELT £9.99 The Tri Number is a classic example of the simple and traditional race belt. Stud fastenings mean scrambling around for safety pins on race morning is a thing of the past, plus there’s adjustability, but sadly no loops for gels. huubdesign.com UNDER £25 ZONE3 POUCH BELT £21.00 For long-distance and run races, the Neoprene Pouch is a step up from the generic race number. The waterproof pouch has dividers for a phone, key and nutrition. There are also loops for gels and toggles for your race number. racezone3.com UNDER £30 NOPINZ TRIBELT £29.99 The Tribelt from Nopinz is the aerodynamic answer to a flapping race number, with Velcro patches to fasten it to your back for the bike and then front for the…

VENTILATION Tri-specific helmets put particular emphasis on cooling. Openings in the main body of the helmet allow air to pass through and on to your head, and if you plan to race in warm conditions venting can be just as important as aerodynamics. FIT Aside from the obvious step of making sure your helmet is the right size, all modern TT helmets will come with a retention system to get a perfect fit, almost always in the form of a ratchet dial. Make sure you’re familiar with it so you can make quick adjustments on the fly. TAIL The tail of a TT helmet provides a smooth surface for the air to pass over. Long tails are most useful if you can hold your head position for the duration of…

1 With no lengths to monitor, it can be hard to know how far – or how quickly – you’ve swum. The Swimovate PoolmatePlus , £90, has an open-water function that counts for you. 2 The most important thing you can buy to make you feel more comfortable in the open water is a wetsuit that fits well and doesn’t restrict your stroke. The Sailfish Attack, €459, impressed our test team (see test next issue). 3 Goggles designed for open water allow a wider range of vision, like the Orca Killa 180, £20. Choose mirrored or tinted lenses to suit the kind of light conditions you’ll be swimming in. 4 The cold cuts many a start-of-season open-water swim short but Zone 3’s gloves and swim socks, £25 each, will make…

01 @kimmoreasons Texas you have been big! 02 @chaartriathlon A cool little fixture at Running Fox Loughborough. 03 @hartreejetstri Squad smashing it this morning! 04 @rosiebaxendine Tri-selfie – before the swim at the Braveheart Tri. 05 @hannah_ kitch Another stunning day on the bikes #training #camp #portugal. 06 @helenwebster220 Solid morning of pool/turbo/ treadmill brick sessions to finish testing tri-suits. 07 @mrsb43 As close as I could get to the edge. But I walked up there! #zionnationalpark #charitytrek. 08 @bunyancraig Afternoon 40km in West Tytherley.…

ENJOY PUSHING YOURSELF It’s difficult seeing my mates going out when I need to get an early night. But I get a lot of enjoyment out of pushing myself on a daily basis. So look at the bigger picture and think about what’s more important to you. My priority is achieving my short- and long-term goals as an athlete, so I understand that sacrifices need to be made along the way. You can still have fun doing non-sporting stuff as well! UTILISE YOUR FAMILY Being a teenager has had its challenges! I’ve coped fairly well thanks to my family and I’m extremely grateful for their support. CONTROL THE CONTROLLABLES Being a marked man is part and parcel of racing and I really like the additional pressure. It keeps me motivated,…

TRAIN TOGETHER We have over 700 members so there are smaller groups who meet socially and train together. A club is a great opportunity to share training and adventures with like-minded people! PICK YOUR SESSIONS Don’t just go to club sessions without thinking about whether they fit your goals – pick the ones that will most help you and are right for your level. TALK TO THE COACH Don’t be shy – talk to the club coaches about how to manipulate sessions to fit with your training. For example if you’re on an easy week or taper, ask them how to adapt it, for example moving down a swim lane.…

MEET THE TEST TEAM HELEN WEBSTER 220’s editor is your go-to for women’s multisport kit. JAMIE WILKINS Is the man for innovative bike tech and two-wheel speed. 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! “The M5s were consistently 2secs faster against the Enve 7.8s that won our wind tunnel test in issue 335. They’d likely be faster again on 23mm tyres” M5 2-SPOKE…

SWIM RACE-PREP SESSION DURATION 60MINS COACH JOHN WOOD “With the open-water season starting soon, now is a key time to refresh, or learn, the skills you’ll need” SIGHTING Look where you want to go when you sight and make sure your hands are pointing in that direction. DRAFTING Don’t be afraid to bump hands or arms when you’re drafting – no-one does it deliberately! STARTING When you start, turn or sight, be prepared to kick a little harder for a couple of seconds. The cold water temp means most people don’t want to begin their open-water swimming too early. But open-water races start taking place from the end of April, so it’s key to refresh, or learn, the skills you’ll need for the open water before then. Many think…

RUNNING BRICK SESSION DURATION 90MINS COACH SPENCER SMITH PREPARE In the last 5mins of the bike, prepare your run legs by pushing a smaller gear than normal. ADAPT Give your body time to adapt off the bike. The legs and body should respond, just be patient. CONTROL Remember that the key to a good run off the bike is a controlled start and a strong finish. With so many trends and buzz words readily available to athletes, it’s easy to get lost and confused in all the coaching craziness. My belief is always to keep it simple. The week of training is like a jigsaw, with certain key training sessions fitting in better when rested and recovered. That’s why it’s key to plan out your week with care; don’t place…

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. ZONE3 Activate+ £89.00 Cool, comfortable and good value. Small back pocket but fine for short-course. Issue 337 www.racezone3.com BLUESEVENTY TX2000 £100.00 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 CASTELLI Free Sanremo £125.00 The optimum vested suit…