Indholdsfortegnelse for March 2018 i 220 Triathlon

Foam rolling’s recommended as an essential recovery tool with the general but vague and ambivalent theory that it ‘loosens muscles’. That’s something professor David Behm set about investigating by having 20 male subjects split into a foam-rolling (FR) and non-FR group, before participating in five testing sessions. The FR group performed a 20min FR session at the end of each testing session. And what did Behm and his team discover? That FR resulted in less muscle soreness, higher vertical leaps and greater flexibility. That matched the positive outcomes of numerous studies, but Behm believes it has nothing to do with easing muscle stress, suggesting for that to have an impact would require much higher forces than a human could apply on themselves. Instead, Behm says, it’s down to firing up…

UNDER £30 CEP CALF SLEEVES 2.0 £29.99 Backed by a German high-tech medical manufacturer, CEP are a leading light of the sports recovery industry. Their 79% polyamide Calf Sleeves 2.0 offer targeted medi compression, breathability and moisture management. cepsports.co.uk UNDER £40 GOCOCO SUPERIOR £38 New Swedish sock brand Gococo offer plenty of colour options and functionality in their wide compression range. The Superior Redorange here offer the usual recovery benefits plus a reflective print to increase visibility. gococo.se UNDER £50 COMPRESSPORT PRO R2 £40 The Pro R2 from the Swiss compression big boys grace the scales at a lean 11g thanks to the brand’s celebrated one-layer ‘techno fibre’. They also feature shock-absorbing and quick-drying capabilities for race day. compressport.com…

REAR HUB To reduce mechanical drag from the freehub, some brands have clutch mechanisms that disengage the ratchet when you’re coasting but re-engage it as soon as you resume pedalling. Zipp’s Axial Clutch is one such system and can be found on its Cognition hubs. RIM DEPTH Choosing rim depth is essentially a balancing act between speed and handling. A deeper rim should offer greater sustained speed but will be more vulnerable to crosswinds. It’ll also be heavier, and weight is a factor if you’ll be hitting the hills when racing. SPOKES Unless you’re using disc or tri-spoke wheels, your wheels are going to feature spokes. Round spokes are common but the least aerodynamic. Bladed spokes are more aero but need to be correctly aligned, while ovalised are said to…

1 Technique is king with the kettlebell (from £9), offering cardio and muscle building in one workout. Aim to start between 8-12kg and buildup to a heavier weight. 2 The TRX Home Gym (£159) suspension training system offers huge versatility and can be set up on door frames, trees and loads of other locations for fitness and strength gains over the whole body. 3 The Opti Push Up Swivel Bars (£12.49) target your chest, shoulder and back muscles, with the rotation providing a greater range of motion and are easier on the wrists. 4 The Men’s Health Weighted Skipping Rope (£10.99) also packs a cardio and strength punch, with the weights adding more intensity to the workout. 5 Recovery sessions are key following S&C, with the Triggerpoint Grid Foam Roller…

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! “The key innovation is the windproof chest and torso panelling located under the striking topographic visual design” HUUB X-TREME NORSEMAN £184.99 Does this thermal tri-suit cut it for cold-weather racing? Creating a suit for a race in the Norwegian fjords…

Run shoe manufacturers can be guilty of self-induced sabotage, creating so many shoes and so many different sectors that the potential consumer’s convinced that high spend equals peak performance and reduced chances of injury. Inevitably, that predictable but incorrect equation leads to a disjointed run gait and a costly physio’s appointment. So two key points: try before you buy and don’t be sold by price. That said, price isn’t really an issue here with all shoes over the £100 mark. Call us thrifty but we’d argue this is way above inflation for shoes that by their very definition should feature fewer expensive technologies than high-mileage efforts. What Hoka have achieved ingeniously with the Clayton 2 is melding high-mileage comfort with racing speed for a truly stunning shoe. The Adidas Adizero…

“The start of a new year is the perfect time to not only gauge the state of your fitness but also start tracking it” The start of a new year is the perfect time to not only gauge the state of your fitness but also start tracking it as you work towards your goals. One of the best ways to do this is by using your functional threshold power (FTP). FTP is the power you should be able to sustain for 60mins. To get this data, you need to do a 20min test then take 5% off your average power for that period. You can then use this figure to generate some training levels. Power is the fairest way of tracking your fitness so if you don’t have a power…

 Kevin: Over the last couple of years I’ve improved my bike strength so I can complete 8 x 3mins at over 330W. But I struggle to hold a high power for longer rides at pace, for example 70.3 distance. What’s the best way to raise the power I can hold for 2-3hr rides? “During the week, the classic 2 x 20min turbo is your best bet” Nik: Often, the best way to train for something is to actually do it. So, the simple answer to your question is to do well-paced rides of 3+ hours, instead of 3min intervals. Ensure that your functional threshold power (FTP) is accurately tested [see Training Bike, p82] and, for 70.3-distance training, aim to hold 80-85% of it. Try to ride at a consistent effort,…

‘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…

LANZA COURSE TIPS The closest many of us will get to Kona, the heat, hills and winds of Lanza make it a tri classic. Find out how to conquer it on p21. 2018 CHALLENGES Turn to p34 to find our guide to the best tri challenges for the year ahead – with something for every level of experience and ability! 12-WEEK TRAINING PLAN Starting your triathlon journey? Turn to p84 for a 12-week training plan that will see you crossing your first finish line with confidence this season.…

“We’re looking for people with ‘we not me’ attitudes” I’ve wanted to complete the Kona Ironman since I first saw it on TV in the 80s. I attended the University of New Mexico on a cross-country and track and field scholarship, which led to ultra-running, which then led on to triathlons and Ironmans. In 2014 I got a last-minute opportunity to do the Epic 5 Challenge (5 Ironmans, 5 Days, 5 Islands), which gave me the idea and confidence to develop my own event in 2016, where athletes complete the Kona course five times in five days. I originally thought it was a one-time event for me, but then I decided to share the experience with others, and started recruiting other athletes for Kona Five 2017. It’s more of a…

UPPER The section that covers the top of your foot. A proficient upper offers support, breathability and enough flexibility to work with your foot, not against it. MIDSOLE Nestles between the insole and the outsole, and is where manufacturers place the majority of their cushioning and stability technologies. Lightweight run shoes – a racing essential or a marketing tool for removing £100+ from your account? Critics argue the latter, suggesting that a few grammes saved is trivial compared to the athlete’s overall weight, with University of South Australia research suggesting athletes over 85kg should stay away from lightweights because of injury risk. But there’s counter-evidence, especially for lighter triathletes and those with good run economy, that states swapping your mileage shoes for lightweights will reap racing rewards. Take research by…

JARGON BUSTER CHLORINE RESISTANT Those sad, saggy faded swimsuits of your childhood years should be a thing of the past with the latest fabric technology. Most major brands promise a high number of swim hours in their chlorine-ready swimwear. When it comes to revamping your tri wardrobe for the new year, a new swimsuit or set of jammers may not be the most exciting priority against, say, the latest in technical wetsuits or carbon wheels. That said, though, a good choice of swimwear will see you through hundreds of off-season pool hours and, given the right fit and technical fabric, can even help you shave seconds off against your tri club team-mates. Plus (and let’s be honest) it’s all you’ll be wearing in the pool, so it’s nice to have…

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.…

“Hill reps help increase your threshold, allowing you to work at a higher intensity for longer” It’s nearly February, which means it’s time to start building more threshold work into your training. With tri, anything you can do to make your training more time efficient is a bonus, which is why hitting the hills is a triathlete must! As well as increasing your threshold, allowing you to work at a higher intensity for longer, hill reps improve your conditioning, muscular endurance, power, plyometric ability and mental toughness. While the structure of your session will dictate how much you develop each of these fitness aspects, hill reps should be a staple in your late winter, spring and early-season training phases. This session is designed to include sub-threshold reps, to develop your…

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…

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. February goals To clean the winter crust off my bike and get it running smoothly for the spring. 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.…

Zoot are the original tri brand and, while they’ve experienced plenty of changes in recent times (including the fact that they’re no longer making footwear), the quality of their multisport apparel and wetsuits (see last year’s WikiWiki wetsuit for proof) has never dipped. And, after a few weeks of using their 2018 collection, it appears to be their strongest and most stylish yet. We love the look of the 83 Ltd tri-suit, named after the year Zoot were formed in Hawaii. It comes in an all-in-one suit and the two-piece version seen here. The Tri Tank top (£70) features Italian fabric aimed at enhancing comfort and breathability, and a mid-length zip. The Tri 9” shorts (£75), meanwhile, boast Italian fabric and grippers to securely keep the legs in place, the…

Zipp has made a habit of defying convention when it comes to rim profile. While other manufacturers made flat-sided rims, Zipp adopted a toroidal profile; where others used triangular, pointed profiles, Zipp unveiled a less-tapered shape and a blunt nose. Now, the U.S. company has introduced a lumpy, ‘sawtooth’ profile that takes its design cues from the tubercles found on the front of humpback whales’ fins. The rim shape may be familiar to you already (we tested the 454 NSW rims in the December 2017 issue), but Zipp’s gone deeper with the 858 version in the hope of delivering a greater aero advantage with better crosswind stability. It’s not just these wheels’ lumps and depth that are important, though. They also carry Zipp’s Axial Clutch in their rear hub, Hexafin…

“I enjoyed learning that my age-group needs to eat more protein – I don’t need telling twice to order steak!” THE ELIXIR OF LIFE After reading the March issue [347], I’ve signed up for my first ever tri at the sprightly age of 63. The feature that finally made me bite the bullet was your ‘Build a Winning Triathlon Body’, in particular the fantastic tip to ‘sleep more’! I also enjoyed learning that my age-group needs to eat more protein – I don’t need telling twice to order steak for dinner. So thank you 220, I feel like a teenager again! Peter Johnson 220 replies: Excellent news, Peter! Welcome to the club, we hope you enjoy the journey. ALLOY STRIKES BACK As a cyclist who has yet to commit to…

Running. Anyone can do it, right? And as for riding a bike… It’s like, well, riding a bike… But if there’s a stumbling block for many first-time triathletes, it’s the watery bit at the start. For many, this a mix of poor ability (or no ability), fear of the unknown as they’ve never swum in open water before (and let’s be honest, there could be anything in there), or worry about the triathlon specifics such as mass starts, swimming with others and following a course. You’re not alone, though. Statistics reveal that 20% of adults in the UK can’t swim, and of those that can, many aren’t comfortable in the water – or haven’t braved the pool since their school days. This feature will give you the skills you need…

Lighter isn’t always better. We know that three factors reduce triathlon running economy: ageing, the triathlete jack-of-all-trades body type and when running off-the-bike. Some readers will tick off all three, meaning shoe choice is about something that feels natural and comfy. Modern materials mean lightweights no longer need time to wear-in, though they’re at their best after 30-50 miles. But if you have sensitive feet, walk barefoot around the house to strengthen them up. If you’re prone to blisters, use good socks with minimal seams. It’s best to have a least two to three pairs of run shoes on the go. None of them should have ticked off more than 400 miles, and race shoes are at their best at sub-200 miles. Minimalist shoes need careful adoption as sudden reductions…

SHIMANO 105 SPD-SL CARBON £109.99 Shimano’s 105 SPD-SL Carbon pedals are the biggest and heaviest here at 274g. Their broad bodies have been built from carbon but they still end up over 20g heavier than the Look Keo 2 Max Carbon pedals. The steel spring mechanisms mean most of their weight is at the back so they hang at a convenient angle to make entry easy. It takes less pressure to get your feet into these than into the Look pedals but they need more of a push than the Time Xpressos. Foot retention is rock solid, however, and although the yellow-tipped cleats supplied allow 6° float, it feels like less than that. You really notice the retention when it comes to unclipping – you’re not in danger of slipping…

“Having ‘swimming gears’ enables you to know what different paces feel like and when best to hit them during a race” Are you guilty of being a one-paced swimmer? Or do you start the swim too fast and then fade before the end? Don’t worry if so, as these are common age-group mistakes. But they can be avoided by getting to know what your race pace feels like and learning to swim above and below it. Including specific race-pace and change-of-pace intervals into your training develops a range of ‘swimming gears’, and also helps you dial into the right race pace for a given distance. Having ‘swimming gears’ enables you to: work at the right intensity for specific intervals; swim easy/ focused technique drills before putting your stroke under pressure…

If you’re preparing for your first triathlon, then welcome to what promises to be the ride of your life! First off, know that all triathletes, pro or amateur, have to start somewhere. So you’re not alone in not knowing if you’re doing the right training, have the right equipment or even if you’ll make it to the finish line. Luckily, this training plan will help you take that leap and toe the start line with confidence. It’s highly likely that you’ll be coming into tri from swimming, biking or running, so you’ll already have a strong background in one of the disciplines. This is great but not essential. If you’ve no experience at all, that’s not a problem as you won’t have any bad habits or preconceptions. The training plan…

EUROPEAN CHAMPS QUALIFIER WORLD CHAMPS QUALIFIER BRITISH AG CHAMPS TRI ENGLAND NATIONAL CHAMPS FEBRUARY 17 DORNEY LAKE DUATHLON (various dists). Dorney Lake, Berks. f3events.co.uk 18 THE CASTLE COMBE CHILLY DUATHLON (2-mile R/10-mile B/ 2-mile R). Nr Chippenham, Wilts. dbmax.co.uk ANGLIAN WATER DUATHLON (10km R/40km B/5km R). Perry, Huntingdon, Cambs. nicetrievents.com MARCH 4 OULTON PARK SPRING DUATHLON (various dists). Oulton Park, Cheshire. xtramileevents.com MAIDSTONE DUATHLON (various dists). Harrietsham Village Hall, Kent. velocity-events.co.uk 11 BEDFORD AUTODROME DUATHLON (various dists). Thurleigh, Beds. nicetrievents.com MONSTER DUATHLON (5km R/25km B/5km R). Witchford Village College, Ely, Cambs. monsterracing.net UK FIRE FIGHTERS 2UP DUATHLON (4-mile R/25-mile B/4-mile R). Rivington & Blackrod High School, Bolton, Lancs. epicevents.co.uk 17 CLUMBER PARK DUATHLON (various dists). Clumber Park, Worksop, Notts. osbevents.com 18 WINDSOR DUATHLON (various dists). Dorney Lake, Berks. f3events.co.uk PARBOLD…