Indholdsfortegnelse for Spring 2018 i 220 Triathlon

Failing to hear your surroundings is a persuasive argument to run without music. Not persuasive enough for many, of course, who feel naked without big beats to accompany every stride. According to recent research, however, silence could well result in something sexier than simply safer running – faster run times. Professor Xuan Phan and his team compared the biomechanics of 26 male subjects running as normal and when told to make a quieter sound on landing. The researchers showed that peak vertical ground reaction force and loading time was lower when encouraged to run quietly (softly) – high figures for both are precursors to injury – because, in an effort to make no sound, 75% of the subjects shifted from heel striking to midfoot or forefoot landing. The benefit? A…

UNDER £50 2XU VAPOURISE 5” £45 The Vapourise 5” are lightweight and breathable run shorts, complete with a zipped rear pocket, elasticated waistband and ventilation panels on the sides. There’s also an internal brief, added elastane and Polygiene for pong protection. 2xu.com/uk UNDER £100 ON RUNNING HYBRID SHORTS £80 The Hybrid from On Running offers a duo of run shorts. There’s an ultra-light outer short with zipped pocket and drawstring waistband, and also a detachable inner pair that can be used for quick dips in the water. on-running.com UNDER £150 ASHMEI 2 IN 1 SHORTS £110 Another 2-in-1 option, but in contrast to On, they feature an internal Merino liner that offers partial compressive benefits and seamless construction. The nylon outer boasts a zipped back pocket for phones and run…

Mancunian tri brand Airofin first appeared in 220 Triathlon’s pages last summer, where their two-piece Maori suit impressed us with its aesthetics and superior shorts. But the 2018 range instantly feels a step-up in terms of performance, with the unique-looking Maze Pro Suit seen here the pick of the new range with its eye-catching style. Speed is the key term Airofin use when describing the creation process of the Maze, with the streamlined fit and tight rear pockets aiming to reduce resistance and drag. There’s also a lightweight perforated chamois for second-discipline support. Further key features of the Maze include a full-length zip for added race-day convenience and a breathable polyamide/ elastane upper-body fabric designed to regulate the body’s temperature. You can find out how the Airofin measures up to…

As 2018 gets into full swing and the race season is upon us, tri is embroiled in an arms race (ha!) when it comes to multisport apparel. That is, whether to choose a trisuit with short sleeves or a vested style. Sleeved suits weren’t widely popularised until this decade, with long-course athletes in particular adopting them for their drag-reducing benefits. If you’re not fussed by marginal gains, increased sun protection through better coverage is a more practical reason for age-groupers. And sleeved suits have now caught on over all race distances, buoyed further by the ITU allowing them to be used in competition in 2016. So, they’re more aero, look cooler and you can use them in pretty much any race… so why would anyone still go sleeveless? For a…

BIKE AERO SESSION DURATION 60MINS COACH MATT BOTTRILL “To get fast at cycling, your ultimate aim is to optimise speed/power and aerodynamics – that’s how you’ll conserve race-day run energy” POSITION Keep your core and body position strong. You shouldn’t be fighting the bike with this workout. FOCUS Remember, the longer you can hold the position the faster you’re going to go. So keep mentally strong. FORM Focus on your frontal area, so stay on the tri-bars and hold your best head and shoulder position. Hopefully, your fitness should be building nicely towards the season now. But if you’ve spent the winter months just riding your road bike without even touching your tri rig or spending time on the aerobars then you’re leaving a lot of free speed on the…

WARM UP Before doing faster running it’s important to get sufficiently warmed up. A good way of doing this is by performing some running drills, such as the high-knee drill, as pictured above. CHECK PACE Use a sports watch to see what paces you’re hitting for a given effort level throughout the set. This will give you an idea of what race times are realistic. TEST KIT This is a good opportunity to try out your racing shoes to make sure they don’t cause any problems when running at higher speeds. Always best to find these things out in training!…

Jane, I’m totally gutted for you, but I love the question. Yes, it’s easy to just say ‘toughen up and crack on with it’. But in reality, it’s a lot harder than that. And unfortunately there’s no magic pill to sort everything out. On the flipside, there are many ways to help deal with adversity, and it can come in many forms in the sport of triathlon. For me, it was a big blow breaking my neck three days before the World Championships in Kona [Tim suffered a neck fracture in his C2 vertebrae following a collision with a car while out on his bike], like I was proper heartbroken. And once I got over the initial pain (which was, well, painful!) and the halo neck brace (to keep my…

How do I check my hydration levels via my pee and what should I do if I notice something? As a general rule, the darker the colour of your urine, the more water you need (and maybe electrolytes, too). Most of us will have a darker urine colour after we exercise, even if we’ve been hydrating, so check both before and after to get a better idea of your hydration levels. If it’s very dark, and stays that way after consuming a few glasses of water, seek medical advice. How much faster is a triathlon bike on the bike leg? The answer to this is very subjective, and dependent on many variables – rider fitness, flexibility, bike fit, weather conditions… to name but a few. As an example though, Miranda…

RACE WHEELS The faster you need to be on the bike the more important a wheel’s aerodynamics become. But speed needs to be balanceed against handling and braking. REVOLVER Kronostock FWS 7/8 £1,280 The bargain buy on test, complete with good speed, handling and assured braking power. Issue 349 revolverwheels.co.uk MAVIC Comete Carbon Pro SL £1,579 A massive step-up from Mavic in terms of braking, handling and aerodynamics. Issue 349 mavic.com ROVAL Rapide CLX64 £1,870 Bearings and profile create a comfortable glide, and there’s excellent braking. Issue 349 rovalcomponents.com DT SWISS Arc 1100 Di-Cut 80 £2,069 A lightweight and boundary-pushing wheelset that’s fast and light yet a touch firm. Issue 349 dtswiss.com ENVE SES 4.5 CK £3,100 Lean and speedy with impressive…

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. April goals To fit in any riding I can in between bouts of watching the Northern Classics. 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. April…

POCKETS Short-sleeved suits are increasingly popular for long-course racing, so pocket choice is key if you’re opting to carry nutrition in the suit instead of/as well as on your bike. Look for easily-accessible pockets that are sizeable enough to securely hold gels and energy bars. SLEEVES Research from 2010 reported a saving of between 45-67secs over the course of a 90km bike leg if you choose a dimpled short-sleeved suit over a vested tri-suit. But more important is fit, with any wrinkles in the suit a huge aerodynamic hindrance. GRIPPERS Leg grippers have improved in recent times, with the gently compressive elastic bands (as seen here) largely replacing the restrictive silicon dot/polyester combos, which gave rise to the sausage leg phenonemon. ZIPPER As opposed to a rear-zip ITU-style suit, a…

1 Huub’s transition jacket (£139.99) is brand-new for 2018. Lightweight as well as wind and shower-proof, it’s designed to be put on to keep you warm while you’re setting your transition area up, or to keep ready to throw on pre or post-race. 2 Your usual trisuit might be a bit skimpy for colder duathlons, in which case the Orca Winter Race Suit (£129), with Featherlite Windshield is designed to keep you warm and to block wind. 3 Stash a Buff, (from £15.50), in a pocket and it can double as a head-warmer under a bike helmet, a hat in the run or a neckwarmer during any stage. Simple idea, but they really work! 4 Regulate your body temperature by choosing apparel that does it for you, like this Craft…

“I would like to see British Tri take the lead and encourage promoters to provide for older triathletes” MORE AGE-GROUPS, PLEASE I am writing this letter in support of all triathletes who may find themselves in the same situation as myself. I started in the sport of triathlon at the age of 53, I am still competing at 77 and recently competed in the Worlds in Rotterdam. I have noticed a dramatic drop-off in the numbers competing in the 70+ age group. This is partly due to the physical demands of our sport, but I believe a major factor is the fact that they are almost totally ignored in most triathlons. Very few cater for 70+ triathletes (the exception of course is at national level where we do have 70+…

MOST WANTED SANTINI SLEEK 777 £160 It’s certainly sleek, but how does Santini’s suit perform in our test? Santini’s third version of the Sleek tri-suit has got even sleeker for 2018, getting an understated look with a mostly grey and black front and a red mesh back panel. You can also get a blue, yellow and black version with slightly brighter colours. We tested the Sleek 777 both at home and in warmer climes at Ironman 70.3 Colombo. During open-water swimming and when worn combined with a swimskin we did feel some restriction across the shoulders, but certainly no worse than similar slim-fitting tri-suits with sleeves. On the bike and run the suit is flexible and breathable, and the fabric across the chest and arms is possibly the most…

SWIM DRILL SESSIONS DURATION 60MINS COACH RICHARD SMITH “Recognising that swim power comes from ‘whole body’ rotation is key to unlocking your swim potential” TECHNIQUE Feel your hand pushing your hips out of the way as you push backwards to finish your stroke, fingers pointing downwards. STRENGTH Good functional core strength is the key to whole body power swimming, linking rotation from your shoulders and hips. POSITION Learning whole body rotation will give your stroke increased propulsion, facilitate improved breathing technique and set up your ‘catch’. Recognising that swim power comes from ‘whole body’ rotation is key to unlocking your swim potential. As with throwing a javelin or pulling on a heavy rope, your arms should be used simply to transfer this core power to create propulsion. Whole body rotation…

GET AERO Aero helmets are a massive saving over your standard road helmet. Long-tail helmets work best for riders that can hold a good position, while short ones are good for those who move about. CHOOSE THE RIGHT SUIT Opt for one with sleeves as the shoulders are a really sensitive area to drag. The right choice can mean some serious big performance gains. Check out p61 for our favourite vested suits. TRY AEROBARS Even if you can’t afford a full time-trial set-up, look into buying a set of clip-on tri-bars and start shaving off the bike-leg seconds. Your local bike shop should be able to help set them up for you.…

TRAINING PLAN COACH DERMOTT HAYES As triathletes, we’re concerned with numbers, watts, speed and making sure that we spend as much time as possible on swim, bike and run. Which is fair enough, but there’s one final element to a triathlete’s training that will produce greater results and longevity in the sport, and that’s strength training. Spending time building greater strength is so often overlooked in the pursuit of speed. But in this eight-week plan we’re going to help you achieve a more rounded approach to strength training, by including traditional gym- or home-based exercises alongside specific swim, bike and run strength sessions. There’s always time in the year to build muscle, but spring is perfect as it’s before most triathletes start hitting peak distance or intensity. The plan is…

JOHN WOOD Swim position John is an award-winning tri coach of 10 years, a former international swimmer and has raced all distances up to Ironman. NIK COOK MTB upgrades Freelance bike writer Nik is an experienced competitive multisporter and has competed for Team GB in duathlon. JO SCOTT-DALGLEISH Meat vs veg protein Jo is a registered nutritional therapist, who specialises in working with endurance athletes to boost performance and health. JOE BEER Interval training Multiple-winner of 220’s Coach of the Year award, Joe has been coaching triathletes of all abilities for decades.…

Carl: What should I be eating and when during my normal training days to fuel my sessions, eat healthy and lose excess fat? Joel: For a start, to fuel low-intensity training your body will predominantly use stored fat and some carbohydrate. As exercise intensity increases, your body will switch to using primarily carbs as well as fat. We store lots of energy as fat, but we can only store enough carbs to fuel about 90mins of high-intensity exercise. It takes about 2hrs for your body to process a meal, and during this time we shouldn’t train hard as blood has been shunted to the digestive system and away from muscles. Foods that grow, foods that come from foods that grow (like bread or pasta) or foods with a high sugar…

APRIL 1 ULVERSTON POOL TRIATHLON (400m S/28km B/5.8km R). Ulverston Leisure Centre, Cumbria. epicevents.co.uk 8 THE OSPREY SPRINT (300m S/17km B/ 5km R). The Osprey Leisure Centre, Portland, Dorset. bustinskin.com WEST LANCASHIRE SPRING TRIATHLON (400m S/ 18.5km B/5km R). Edge Hill University, Ormskirk, Lancs. epicevents.co.uk HEREFORD DUATHLON (various dists). Whitecross School, Hereford. herefordtriathlonclub.co.uk 14 THAMES VALLEY SPRING DUATHLON (various dists). Dorney Lake, Berks. f3events.co.uk 15 CLITHEROE POOL TRIATHLON (400m S/30km B/8km R). Ribblesdale Swimming Pool, Clitheroe, Lancs. epicevents.co.uk BICESTER TRIATHLON (various dists). Bicester Leisure Centre, Oxon. onyourmarksevents.org 2122 EAST COAST TRIATHLON (250m S/16km B/3km R). Great Yarmouth, Norfolk. eastcoasttriathlon.com 22 STOCKTON DUATHLON FESTIVAL (various dists). Stockton-on-Tees, Durham. trihard.co.uk STORM THE CASTLE DUATHLON (10km R/33kmB/5km R). Ludlow Rugby Club, Ludlow, Shropshire. stormthecastleduathlon.com KENDAL SPRINT SPRING TRIATHLON (400m S/18km B/5km R). Kendal…

“Stu Hayes is still training and racing hard today, 25 years after he first dipped his toes into tri” With the Commonwealth Games set to begin on Australia’s Gold Coast on 4 April, we thought it was high time to venture back to triathlon’s official Commonwealth Games debut in Salford, Manchester, in 2002. Pictured on the cover is triathlon stalwart Stuart Hayes, a surprise inclusion at the 2002 Games who’d go onto finish 11th in Salford in a race won by Canada’s 2000 Olympic champion and all-round 220 hero Simon Whitfield. Leanda Cave would scoop a silver for Wales behind another Canadian, Carol Montgomery in the women's event, with the results list reading like a who’s who of British female noughties greats, with Jodie Swallow, Michelle Dillon, Julie Dibens, Cat…

With new versions of their best-selling Advance and Vision wetsuits, 2018 is shaping up to be a major year for Zone3’s neoprene department. Also included in the new collection is their Versa suit, a debut entry-level swimrun suit that draws plenty of influences from their acclaimed Evolution (£345) model. The suit is constructed with what Zone3 tell us is an ‘innovative new breathable neoprene fabric’, designed to keep you cool on the multiple run legs of a swimrun event. Key features include the front zip for chest expansion and ventilation, back and internal pockets, and removable arm sleeves. The suit comes in nine sizes and is complemented by Zone3’s range of swimrun accessories, including a race belt, swim buoy/dry bag, hydration swim buoy, swim safety belt pouch and a whistle…

1 Find an open-water swim venue with safe running access into the water. After a 10min warm-up, practise running entry into the lake. Run for as long as possible before diving into a 25m sprint. On the fifth entry, turn this into a 10min race-pace effort and settle into your stroke. If you can do this with partners it will mimic race day better. 2 Do a 20min bike warm-up, then ride for 1hr on a hilly loop at below Olympic-distance race pace, but on every climb keep your cadence high and increase the effort. Put a burst of pace over the top to get back up to speed then maintain the power and position on the downhill. 20min cool-down. 3 Complete a fast, flat time trial and adjust the…

 Back in the day I was really fit as I used to skateboard all the time. But then Dirty Sanchez came around and I had about 10 years where I didn’t do anything but party and smoke my lungs out, so then I kinda had to start from scratch. I’ve always liked to challenge myself though. My mate sent me a YouTube clip of Rick and Dick Hoyt, the disabled son and his father who pushes him round Ironmans. As soon as I saw that I entered one and never looked back. “The pain is quite enjoyable. It makes you feel alive” That first Ironman’s always going to be my favourite. It was Bolton in 2011 and it was a big thing for me. I’ve since done the double Brutal…

Okay, so multiple world champion Flora Duffy gets to spend an entire year in three of the best training locations in the world – her home island of Bermuda, Stellenbosch in South Africa and Boulder, Colorado. All three geographically and atmospherically perfect for creating world-class athletes. So what in the world can we learn from her training?! As it happens, loads, because locations and time commitments aside, Duffy has passion and dedication in spades – two key elements for any age-grouper looking to achieve success in tri. Joining Duffy in Bermuda at the end of January as she ramped up her training ahead of a hectic 2018 season, we discovered what it takes to race like a champion…. FLORA DUFFY The 30-year-old Bermudan is a two-time ITU WTS world champion,…

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! 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.…

FALKE VERSATILITY BRA TOP £60 Although a crop top is often comfier under a tri-suit, they usually don’t give enough support for larger cup sizes, which is where this quality bra top from Falke comes in useful. The top is designed to give maximum support for medium to large cup sizes for high- intensity exercise, but as it works by compressing the bust it’s both comfortable and flattering under a tri-suit. You put it on like a waistcoat and then there’s a double front fastening (hook and eye then zip) which keeps everything firmly in place. It sits quite low on to the rib cage which feels a little odd, but helps give that support. Six colours are available and it dried reasonably fast. falke.com VERDICT QUALITY TOP SUITABLE FOR…

DEVELOP YOUR KICK Focus on side-kick drills to develop your kick/ body position and save your kick board for resisted kick sets, e.g. tombstone, as above, kicking into a board held vertically in the water. DEVELOP POWER Performing resisted swims using bungy cords/ tow parachutes is an effective way of loading a swim to develop power. Have a coach check that your technique isn’t being compromised. DEVELOP STRENGTH Drag shorts and hand paddles can be used to increase upper body power. Perform contrasting sets with these removed to get better transfer into your normal full stroke.…

RUN RACE-PACE SESSION DURATION ›0MINS COACH SCOTT FINDLAY “This session is designed to introduce your body to faster running so it can begin to tolerate more” PACE Try to maintain the same pace throughout each interval to develop your pacing skills. FORM During the easy sections concentrate on keeping your shoulders relaxed. TECHNIQUE As you speed up try to keep your feet moving fast, rather than striding out longer. It’s really important, especially in athletes newer to triathlon and running, to establish a good fitness base before attempting faster more vigorous training. This is why the traditional training calendar begins with primarily easy, aerobic training and technique work. This also means that when it comes to faster training, your body is ready for it and you’ll be better protected against…

HIT THE HILLS Make hills your friend. Don’t avoid them through fear. Learn how to be efficient when climbing and take them on. ADAPT POSTURE Adapt your posture when running and biking uphill. Look where you’re going and keep your chin off your chest so you can breathe. TAKE TIME TO LEARN Spend time learning the strength routine and execute exercises properly. Seek advice if necessary. Be patient if you’re new to it. PREPARE FOR PAIN Get ready for the DOMS. Expect some muscle soreness if this style of training is new for you. It’s normal and will subside as you get stronger.…

GOOD USE ANCIENT GRAINS A mix of spelt, barley and risotto rice is a healthier option than refined white risotto rice, will sustain energy for longer, and help maintain a healthy heart and digestive system. They also add a delicious nutty taste to your risotto. Try with wild mushrooms for a perfect combo. BETTER USE A GOOD STOCK It’s easy and more nourishing to make your own stock. Bring a large pot of water to the boil with a left-over chicken carcass, onion, 3 sticks of celery, 3 carrots, 4 bay leaves and peppercorns. Cover and simmer for a few hours. Strain, season and keep in the fridge or freezer until required. BEST ADD LOTS OF VEGGIES Boost your 5-a-day as well as deliciousness by adding more veg. Red and…

SWIM POSITION Q What’s the best position to be in at the start of the swim? Neil Parsons A First and foremost, the best position to start is the position that you’re most comfortable in. Regardless of anything else, if you’re not comfortable then you won’t be in a position to have your best race. After this, it depends on what you’re trying to achieve, but my suggestion is always to start on the outside of the group. For instance, if the first turn is round to your left, start on the right hand side of the bunch. This is because everyone will gravitate towards the racing line – the shortest route around the course. If this means you have to swim an extra couple of metres but you don’t…

Emerging from the sea feeling right as rain, save for an unwanted gulp of Indian Ocean salt water, I cleanly make it through T1 and hop on my bike without as much as a wobble. I get ready to lay down some mega-watts… when the mother of all cramps sears up my right leg and lodges a bullet right in my hip flexors: “Hello, old friend.” My GPS tells me barely 3km of the bike course is through. It’s going to be a hell of a long way to the finish… Ironman 70.3 Colombo is no ordinary race. It’s currently the only M-Dot event in the South Asia region, and when I heard about it, I thought Sri Lanka didn’t really do sport beyond cricket, let alone triathlon, and I…

‘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…