Indholdsfortegnelse for February 2018 i 220 Triathlon

VISIT ››0TRIATHLON.COM THE BEST MALE ATHLETES EVER Scott or Allen? Brownlee or Gomez? Head to our website to discover our top-10 male triathletes of all time. There’s also a list of the best middle-distance races for beginners to 113km racing. DOWNLOAD THE DIGITAL EDITION ENJOY YOUR FAVOURITE MAGAZINE ON YOUR TABLET Get all the great advice and expert reviews from the print version of your favourite tri magazine on our digital edition. FOLLOW ››0 @220Triathlon /220Triathlon @220Triathlon…

UNDER £70 SELKIE SHERPA £65 Selkie specialise in kit for open-water swimmers and that expertise shows with this super-snuggly hoody. It’s thick and good quality, plus the full furry fleece lining makes it perfect for when you need to warm up fast. selkieswim.com UNDER £100 ORCA TEAM KIT £99 Not only does this hoody look good, but Orca tell us it’s both wind and waterproof, too – making it perfect for cheering the last of your club mates over the line in grotty weather. Plus, it’s customisable in your club colours. orca.com UNDER £200 FALKE PULLOVER £180 Made from 100% Merino wool, this is simply a lovely, soft hoody and one we wear time and time again. Okay, so at that price you won’t want to get it muddy, but…

FITTING Sizing between brands can vary hugely, so aim to try-before-you-buy at a dedicated running shop if possible. Also ask for a gait analysis at the same time to discover if you need a neutral or stability shoe, and consider your injury history if you’re opting for super minimal racers. OUTSOLE GRIP Given the majority of you reading this will be based in the UK, there’s a chance your race-day running will take place at high pace on wet, concrete roads. So look for assured – but not excessive – traction from the outsole combined with decent drainage. STACK HEIGHT Unless it’s Hoka, a race-day trainer will usually have a smaller heel stack height than normal road shoes to offer more responsiveness and reduced weight. The heel-to-toe drop of the…

It's often assumed that fitness and performance decline with age -wrong. In fact, there's no reason you can't keep on -improving right up until the Grins, . Reaper turns up at your final race to-take you to the great transition zone in the sky. The reason? Age-group triathlon isn't one long, pure, streak of improvement from 20 to 70 and beyond. Unlike the elites, triathlon is a hobby, balanced with work, family, mortgages and taxes. All of these have a varying impact on your life at different times , which all have an impact on your triathlon training to differing degrees. For instance, while 'acclimatising'to nominal budgets, a 50 hr working week and managing household routines significantly affects a 26-year,old's training programme, a60-year-old's tri problems stem from managing motivation when…

“Optimising time and periodisation are two key areas to focus on for this particular age-group” Over the last four decades, the average age of parents having their first child has risen by almost four years to 33.2 years for men and 30.3 years for women. This presents the triathlon paradox, according to Tim Williams of coaching outfit Perfect Condition. “In theory, the 30-39 age-group is old enough to have acquired experience and training history, and young enough to be at their physical peak [take Kona 2017 winners Daniela Ryf, 30, and Patrick Lange, 31],” he says. “However, athletes in their thirties typically have young families and financial commitments, and are often climbing the career ladder. Under these circumstances, training and racing are often squeezed into short, sub-prime spots and rushed.”…

Coach Joe Beckinsale shares his top tips for the 40-49-year-old competing athlete SKILLS AND STRETCH Essentially you lose it if you don’t use it, so work on your mobility. This means drills and technique work, as well as stretching and pilates. BE EFFICIENT Do the hard sessions hard but stay efficient at burning fuel. So continue to do the easy sessions easy, at 55%- 65% of your maximum heart rate. PLAY TO YOUR STRENGTHS Studies show that your capacity to build greater levels of stamina increases as you age. So consider stepping up to 70.3 or Ironman.…

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! “In terms of accuracy, average power was within a bulletproof 5 watts and cadence within 1RPM every time. The power pedal has come of age” MOST WANTED GARMIN VECTOR 3 £849.99 Are Garmin’s long-awaited power pedals worth the upgrade? Garmin’s…

This year’s test threw up a rather pleasing dilemma because none of the shoes here are bad. There are certainly different horses for different courses, such as our dislike for the ratchet strap on Dhb’s Aeron Carbon compared to BOA dials, or the minimal venting on Fizik’s R4B’s, but nothing that would lead us to say any of these pairs are a no-no. With such tight calls we placed more emphasis on value to reach our verdicts, which put the Shimano S-Phyre and Specialized S-Works 6 out of the running. North of £300 is a lot to pay for off-the-shelf shoes, even if some impressive tech is packed in. Bont’s Riot Road+ offer great value for a custom fit shoe, and of the options between £150 and £200, we’re narrowly…

“The variety in pace will really help you deal with the changes that are needed to help you ride a faster bike split” BIKE QUALITY SESSION DURATION 1:05HR COACH MATT BOTTRILL Finding the time to train at this time of year can be hard, but the key, as ever, is consistency. By being clever with your training you can still add some good quality, reduce the endurance and up your fitness. This month we’re focussing on microburst intervals, which I’m a big believer in and regularly incorporate them into my athletes’ programmes. The duration can be anywhere between 10-30secs with 3-5mins recovery, and the idea is to progress the duration of the efforts. Ideally you want to be hitting 20mins to 1hr and building these up over the course…

“Don’t be tempted to rapidly increase training volume on your return” DERMOTT HAYES 220’s training plan provider Dermott is head coach at multisportspecialist coaching outfit RG Active, and the organiser of the Storm the Castle Duathlon. Neil: The location has a 1.5mile run route, pull-up bars and weights facilities but nothing for cycling or swimming. How I can use run training to be race-ready? Dermott: Taking on an Ironman requires a balanced training routine and it would be wrong to say that your situation is ideal. However, the fact you’re able to run will ensure you’re ready for the toughest part of the IM, and there’s a genuine physiological crossover of aerobic fitness from running to cycling. Based on the run loop you have available I suggest the following: Month…

THE ONE TO WATCH? With run speeds most can only dream of and the Brownlees as training buddies, is Beth Potter our brightest new podium hope? p24. FIND YOUR TRI MOJO Feeling a bit like you can’t get into training again? Let our resident triathlete Martyn Brunt kick you back out there with his tips from p47. KICKSTART TRAINING PLAN Put on a little weight over Christmas? Turn to p86 for our 8-week training plan that’ll get you back in triathlon race shape – fast!…

Listening to music has consistently been shown to improve endurance performance, but rarely have scientists investigated its impact on short-term, high-intensity exercise. Until now. Specifically, Canadian researchers wanted to see if music softens the acute pain of intervals, meaning the individual would be more receptive to integrating this form of exercise into their training plan. Twenty active individuals undertook a 2min warm-up before performing four all-out sprints on an indoor bike, with 30secs rest between reps. Protocol one played out to no music; the second effort was accompanied by a playlist of the participant’s choosing. The scientists set noise limit at 80 decibels. From research, that’s the equivalent of city traffic from within a car. And what did they find? Perhaps not surprisingly, the 20 subjects reported more positive attitudes…

There are some products that nearly every triathlete you speak to seems to have tried – and the Predator Flex goggles range from swim brand Zoggs are definitely one of them. Offering a wide range of tints, male and female fits, and soft, comfy gaskets that seem truly leak-proof have rightly helped them win 220’s group tests in the past. Reports of durability issues with the nose bridge snapping, though, (our editor had a tricky moment during an open-water race last year!) have led in part to this revised and updated version, on sale in January 2018. Key is the strengthened nose bridge which aims to solve the durability problem, while still retaining that classic flex ‘feel’. Zoggs fans will be pleased to hear a good range of tints remain…

Unlike the largely diminishing returns of horror movie sequels (Friday the 13th Part VIII, anyone?), running shoes should, in theory, improve in their newest incarnations after learning from user feedback and utilising cutting-edge tech. A key design aim of the latest Fastwitch 8 was a reduction in weight, and Saucony have shaved 15g from the seventh edition’s mass to a lean 183g via the engineered mesh upper and a strong Flexfilm insert that produces a reduction in layers. There have also been significant updates in the midsole density, which is slightly softer and more responsive than its firmer predecessors. The celebrated traction of the lugged outsole remains broadly similar and the heel stack height has been reduced a millimetre to 18mm. Suprisingly, it’s limited to just the black/ citron colours…

“Fuelling advice is especially applicable to this age-group, as they can easily fall into bad eating habits” Without patronising our younger audience, much of the triathlete’s improvement at this age stems from education. And as many 20-29-year-olds will be swim, bike and running away from home for the first time, it’s nutritional advice that heads the menu. “This fuelling advice is applicable to all, but especially this age-group who could easily fall into bad eating habits,” says head coach of Tri for Fitness, Terence Collins. “Ensure your diet features recommended daily amounts of the following: vegetables, fruit, nuts, seeds, lean meat or fish, wholegrains, pulses as well as dairy. Also, avoid processed foods such as crisps, sausage rolls, pies, pasties, cakes and biscuits. These foods contain high amounts of sodium,…

FORM NOT FITNESS Short sessions are great for keeping focus so think ‘form’ rather than ‘intensity’. E.g. swim – do a certain number of strokes per length; bike – set yourself a min cadence or a max gear; run – a target stride rate. MAXIMISE BRICKS Don’t forget that tri’s a continuous challenge, which is where transition training comes in. As well as the physiological and psychological benefits, you can also enjoy the added time saving of a single session. BURN FAT Simulate the training effects of long sessions by starting short sessions in a glycogen-depleted state to stimulate your fat-burning metabolism. Just don’t work too hard as carbs will be the predominant energy system.…

“The over-5os should run on alternate days to avoid too much impact through the joints” The alarm sounds. On auto-pilot, you turn it off before slowly rising to your feet to the tune of cracking. Yes, it’s inevitable that your joints stiffen as you grow older. Why is because the amount of lubricating fluid inside your joints decreases and cartilage thins out. Exercise certainly helps, as do supplements like glucosamine. “I swear by it,” says coach Jo Lewis, who runs Tri50, a coaching outfit specifically aimed at the over-50s. “You also need to pay careful attention to your running to reduce chances of injury as well as improve performance.” AVOID JOINT IMPACT Lewis recommends that the over-50s should run on alternate days to avoid too much impact through the joints,…

DO 1HR/WEEK IN THE POOL Develop basic swim skills (posture, duration, length, catch) and swim fast for short distances, e.g. 25m, with 30secs rest between intervals. GET AN ANNUAL WINTER BIKE FIT This is even more important as you age because muscle fibres struggle to retain elasticity, meaning you’ll become less streamlined. EAT MORE ALKALINE FOODS As you age, there’s a tendency for acid-base imbalance, which can contribute to bone and muscle loss. The answer? More veggies!…

SOLE Ideally the sole will be stiff but will retain some comfort. Soles are usually made out of carbon, nylon, fibreglass or a mix of these materials. UPPER The main section of the shoe will often have some mesh or vents for breathability, and is commonly made of synthetic materials or occasionally leather. CLOSURE SYSTEM More often than not, shoes will include Boa dials to secure, but laces and Velcro are also still commonplace. Unless you have unfussy feet and have mastered T1, there’s a strong argument for buying road shoes instead of tri-specific versions if you can only budget for one pair. The fit of a road shoe is made more secure by the addition of a tongue and usually more points of closure to get a secure fit.…

Race licence, loo roll, safety pins, wetsuit, pump, first-aid kit, helmet, towels, race kit for every discipline, wetsuit lube, drink bottles, nutrition, race belt and number, tools and spare inner tubes, sun cream and warm post-race kit. No, not our birthday wishlist, but a collection of essential items that you’ll need for your tri-racing experiences. With three disciplines, triathlon is a logistically challenging sport that demands strong organisational skills, especially on race day. Where once a large plastic box was the transition norm, now there are a host of triathlon-specific bags to make the race morning and the journeys in and out of T1 and 2 that much easier. So what should you look for when buying a triathlon transition bag? A securely fastened and waterproof compartment for your sodden…

“Developing bilateral breathing will help you easily adapt to race demands, water conditions and drafting” SWIM BREATHING SET DURATION 60MINS COACH RICHARD SMITH Efficient, relaxed breathing is a key technical skill to master in order to become a successful swimmer. It impacts timing, streamlining, technical/ physiological development and transfers into open-water sighting, drafting and racing starts, yet it’s rarely coached/practised. So let’s start with some key basics: learning to exhale in a relaxed, continuous out breath into the water. Sink-down drills are perfect for this: inhale, then relax, exhaling to sink to the bottom. Progress this into stroke breathing. Inhale to the side on a short silent count of one, turning your face back into the water, saying an audible long ‘twwoooooo’ as you continue to exhale back to…

MONITOR HR VARIABILITY In December, when eating patterns and sleep get neglected, monitoring heart-rate variability will help you get the most out of your sessions. I use www.myithlete.com/ithlete-pro/ STAY VISIBLE It’s important that you’re seen while out training in a UK winter. Get kitted up with plenty of reflective gear and good lights, so you’re more likely to be seen by other road users and will stay safe! OPTIMISE RECOVERY Make sure you optimise your recovery time. With sessions like this you need to recover sufficiently so you can hit the following session well – 30g of protein post-workout will speed up the process.…

‘A’-RACE The most important race of your season AGE-GROUPER Non-pro triathlete (most of us!) AEROBIC Aerobic exercise involves or improves oxygen consumption by the body ANAEROBIC How much energy your body can produce without using oxygen AQUABIKE Race with just swim and bike elements, no run BILATERAL BREATHING Breathing every 3 strokes when swimming BIOMECHANICS The forces applied to your body during exercise BONKING Running out of energy mid-race or training session BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run CADENCE Pedal rate on bike, in revolutions per minute (rpm) CARB-LOADING Eating a carb-heavy meal prior to a race to boost energy CATCH The part of the swim stroke where you pull on the water CORE STRENGTH Development of the stomach and lower back area in…

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 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. January goals To resist the lure of the turbo and get out in the open air. JACK SEXTY A serious triathlete since blowing his student loan on a bike, sub-2hr Olympic athlete Jack moved to Ironman last year in Lanza. January goals…

“Technology has the potential to enrich our collective well-being” TIM HEMING Cutting through the spin of tri to address the issues that matter, Tim is also a sports journalist for The Times, The Sunday Times and The Sun. One of the most famous victories in the Tour de France was in 1989 when Greg Lemond began the final day’s time-trial 50secs down to home hero Laurent Fignon and adopted a pair of ‘tri-bars’ to gain an aerodynamic advantage. Lemond won by eight seconds. Over 2,041miles, 21 stages and a prologue. It shows how even the most incremental of gains can be decisive. In tri, tri-bars had long been de rigueur. Later that year, Mark Allen and Dave Scott hunkered down for hours on the Queen K highway in Hawaii –…

“I needed a place to live and Jonny had a spare room!” BETH POTTER Former competitive swimmer Beth Potter, 25, is a Commonwealth and Olympic 10,000m runner with a PB of 32:03mins. She now trains full-time in Leeds with the GB tri squad, and is hoping to make her World Triathlon Series debut in 2018. I’d never met Jonny Brownlee until I moved in with him in January. I came up to Leeds to try out some training last November and Jonny messaged me to see if I needed any help with anything. I said I was looking for somewhere to live and luckily he had a spare room. He’s good fun to live with. He’s a decent cook but he always jumps at the chance when I offer. I…

“As a 37-year-old I’m late to the game but I don’t care, my first race gives me a huge goal to work towards” DU VERSUS TRI It was great to see eight pages devoted to duathlon last issue in the form of the Ballbuster race report [How was it for you, p98, issue 346]. The run/bike/run arm of multisport has long been my favourite because I love the low-key atmosphere, the tough conditions and weather, and the unique demands it places on the athlete. Pace that first run badly and the game is up, as I’ve found out too often! It got me thinking, what’s tougher out of triathlon and duathlon? While the swim is scary for many athletes (me included!), I think it has to be duathlon. Unlike the…

RUN TO THE BEAT This is a heart-rate-based session. Warm-up: 5min squats (bodyweight), lunges, single-leg squats, calf raises, hip extensions Main set (intervals): 3 x [6mins building to HR @ 140bpm, 4mins @ 150bpm, 4mins @ 160bpm, 1min @ 160bpm-plus] Cool-down: 5min easy jog CADENCE-BASED SESSION Warm-up: As session left Main set: 3 x 15mins as: 3mins @ 60-80rpm, alternating right and left leg every 30secs, (sprocket) 21; 3min @ 100rpm, 19, 1min @ 60rpm; 2mins @ 95rpm, 17; 1min @ 60rpm; 1min @ 90rpm, 15; 1min @ 60rpm; 1min @ 80rpm, 13; 1min @ 60rpm, 1min @ 60-90rpm, 11 Cool-down: 5min spin…

“Training your neurology is the most negelected area of performance but, with a degree of dedication, it can pay off” As you age, it’s easy to become stuck in your ways,” explains one of the UK’s finest coaches James Beckinsale. “One athlete I coached, Tim Bishop, came to me as a strong runner but we worked on his off-the-bike run technique in search of a 3hr marathon. He was resistant to start with but, six months later and with an open mindset, a more economical Tim went sub-9hrs for an Ironman.” Beckinsale transformed Bishop from a heel-striker to a forefoot runner and the rest, as they say… When it comes to technique, just remember that persistence pays off. But not purely on a muscular level. TRAIN YOUR NEUROLOGY Mike Antionades…

GET OUT ON THE ROAD Descending can be a worrying factor for mature athletes, so you must get out on the roads as often as possible to build competence and confidence. STAY FLEXIBLE Flexibility, mobility and balance are aspects which are often overlooked. A weekly pilates or yoga class will improve your recovery from the stresses of the three triathlon disciplines. MANAGE THE MENOPAUSE For women going through the menopause, ensure you consume plenty of dairy foods, which can help prevent the onset of osteoporosis. Weight-bearing exercises help, too.…

Cleat set-up is as vital as shoe choice to keep you pedalling smoothly. Poorly-fitted cleats can lead to power losses, discomfort and injury. Inject a small amount of grease in each cleat hole and the nuts to help engagement, then screw them in and prepare for some trial and error. The ideal positioning with the most popular three-bolt systems should see the front of the cleat follow the line of your big toe, so if your feet naturally angle in or outwards you want to change your cleat angle slightly to match this. Fore/aft position is dependent on the length of your rides and technique but, as a rule of thumb, if you’re training for long-course events then further back will reduce your chances of calf problems and keep you…

PROTEST CHRISTIE TOP £34.99 Read the blurb and you’ll see the Christie top from boardwear company Protest is designed more with the slopes in mind than for biking or running. Don’t disregard it right away though as if, like our tester, you struggle with the cold but don’t like wearing too many layers then it could serve you well. Easily the thickest on test, this tee was also the most fitted, with bands on the wrists and hip keeping it firmly in place. It was also less stretchy than the others, meaning more close contact against the skin. Okay, so on late autumn runs it was a bit too warm for running in, but on chillier days into December it kept us warm without the need for a run jacket…

BREATHE OUT By exhaling continuously through your mouth and nose as your head returns under water to the centre line of your stroke, breathing in will become more streamlined. OPEN-WATER SKILLS Use winter pool sessions to develop and practise ‘crocodile eyes’, where they just come out over the water line, combined with effective breathing to significantly enhance your race performance. SWIM SNOKELS Using a swim snorkel can be useful if you struggle to relax your breathing while maintaining good stroke mechanics. It also helps build confidence breathing out under water.…

“Running to increase stride length can help you run faster by building general calf conditioning, strength and power” RUN STRIDE SESSIONS DURATION 60MINS COACH JOEL ENOCH Coaches often quote the statistic that top distance runners run at around 180 steps per min. However, on its own, this information tells us nothing. After all, you could take 180 steps in 60 seconds and go nowhere! Crucially, you must move forward with each of those steps. And not just forward, but forward as much as you can, without reducing your optimal stride count. While a number of factors such as bodyweight play a role in stride length, the ability to press a large amount of force through the floor, quickly, is key and that requires actively strong leg muscles. Running to…

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 Short Sleeve £115 Remarkably good, remarkably versatile… and remarkably cheap. Issue 344 heartsports.co.uk SAILFISH Aerosuit Comp €199 Comfortable, fast and great for warmer climes. A top quality suit from the German brand. Issue 341 sailfish.com LOUIS GARNEAU Course Lgneer £269.00 Excellent suit that’s packed…

“There’s nothing runners love more than being left behind by a part-timer” MARTYN BRUNT Martyn is tri’s foremost average athlete and is living proof that hours of training and endless new kit are no substitute for ability. I love being a triathlete. This may seem an odd thing to specify at the start of a regular column in the UK’s leading tri mag, but when you spend as much time as I do knocking about with single-discipline athletes it’s occasionally worth reminding yourself where your heart truly lies. And my heart really does lie with tri, not least because it gives you a no-lose way of training and racing with people who only swim, cycle or run. For one thing, saying ‘I’m a triathlete’ gives me a handy get-out clause…