Indholdsfortegnelse for August 2018 i 220 Triathlon

What’s the first thing you do when you finish a race? Are you desperate to check your splits, or are you soaking up the finish-line experience? I’ve been at a few events over the last month and although I want to do well, I’ve also realised that where you place isn’t everything. I started the month competing in the 3.8km swim that 220 support at Best Fest in Mallorca. Mixing it up with pro-level international open-water swimmers, it’s fair to say I was among the slower competitors – but it was amazing to race alongside the best! By contrast, I finished the month pacing a friend in her first super sprint and was blown away by the enthusiasm and cameraderie among triathletes nervously competing for the first time. Whatever level…

The top 100 names on Forbes’ list of highest-paid athletes – topped by boxer Floyd Mayweather – banked a cumulative £3.8billion over the past 12 months. You cannot filter by ‘gender’, but even if you could, there’d be no need. There’s not a women on it. For the first time since it launched six years ago, the latest list doesn’t include a single female. The Sunday Times Rich List is also spliced to provide a wealthiest sportsmen category, Rory McIlroy and Andy Murray top that one. But – with the clue in the name – the women again fail to register. If it proves anything, it’s that true gender equality with our sports stars is still generations away. It also brings into stark contrast how triathlon, in its own niche…

Caffeine is arguably the world’s most studied drug, but new research by Stellenbosch University investigated its differing effects on men and women. Twenty-six triathletes (14 men, 12 women) faced two identical Olympic-distance triathlons 14 days apart in South Africa. One hour before the start of each race, they either took a placebo or a capsule containing 6mg of caffeine per kilogram of bodyweight. On average, the men raced 1.7% faster after the caffeine, compared to 0.9% for the women. The majority of physiological markers remained similar, although cortisol was much higher in the men. The stress hormone rises during intense exercise, suggesting that the men could dig slightly deeper when racing on caffeine. The authors speculated that this could be due to a greater impact on men’s central nervous system.…

1AQUASPHERE KAYENNE Found for £18 online, the clear versions of the regular award winners did their usual job of staying fog-free and offering a wide range of vision on the open-water swim. 2 ORCA S6 Key features on the S6 include SCS coating and Yamamoto 39-cell neoprene. We’re struggling to see what more a mid/back-of-pack swimmer on a budget could want. RRP is £169 but we found it for £149 online at Wiggle. Added to this is £2 spent on seasickness bands and an Ikea bag (40p). 3 MORNING FUEL Pre-race breakfast is a pot of Aldi porridge (35p), two long-life pan au chocolates (20p total) and a couple of bananas (40p), washed down with a freebie sachet of High5 energy drink . TOTAL £170…

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 A strong age-grouper focusing on top-end gains. JAMES WITTS He’s a published author writing about sports science. MOST WANTED SAILFISH ULTIMATE IPS €875 Can the latest top-end suit from Sailfish justify that price tag? Although not as visible as Huub, Orca and Zone3 in the UK, Sailfish are huge in Europe and their native Germany and have been producing high-end wetsuits for more than 10 years, also sponsoring the reigning Ironman world champion Patrick Lange. The Ultimate IPS is the German brand’s latest flagship offering and is constructed from Nano Space Cell 2 neoprene, which is said to provide impressive flexibility, while the…

This test starts from a high base as there are no poor shoes here, even when splashing out on a relatively affordable pair. In fact, Shimano’s TR5 shoes show that cost is no gauge of quality as, despite being the third cheapest on test, was one of the most comfortable. It might have been bulkier than the rest but that won’t faze newcomers who’ll appreciate its care for bare feet. While Shimano stripped back its design to the fundamentals, Specialized’s offering sits at the opposite end of the evolution spectrum, its drawbridge heel the most jaw-dropping of its string of innovations. Unfortunately, a swift foot entry and exit comes at the expense of total comfort. Cost also prevents Scott’s RC Ultimate from taking the honours as, while an impressive shoe,…

MASTER THE STARTS Professional coaching and/or training in a group to practicse mass starts will overcome any fears you might have and give you skills to get your race off to a flying start. LEARN TO DRAFT Practise swimming in groups and learning to draft with faster swimmers – this will save you significant energy in races and, ultimately, help you to swim faster. PRACTISE T1 Obvious one, yes, but very few people actually do it. Practise, practise and practise again, including taking your wetsuit, swim cap and goggles off on the run to your transition area.…

“This session will improve your ability to run while fatigued by forcing your body to recover while still working at a moderate pace” FOCUS Imagine surging to catch a competitor and settling in to hold your pace once past them. FORM When you settle into the moderate section, try to relax and glide across the ground. CADENCE When you surge for the 30sec efforts, try to replicate race cadence. Imagine you have a race this weekend. To prepare for it, you’re going to have at least two days of altered training leading into it (the taper) and at least another two after (the recovery). That’s four days within the last seven that have not been optimal training. Then, if you’re also racing the next weekend, that’s another two-four days lost.…

RESPECT YOUR BODY Listen to your body for signs of fatigue. If you need extra rest to stay fresh, then take it. PUT THE EFFORT IN High-intensity sessions with quality hard work will maintain race speed between events. DO YOUR RESEARCH Research your races – see what kind of terrain is involved and train specifically for it. If it’s hilly, you’ve got to train to be ready for them. GET ORGANISED Organisation is key in tri, so make sure you have all the correct kit ready to execute your sessions. No excuses for being unprepared! TRAINING PLAN - WEEKS 1 TO 4 TRAINING PLAN - WEEKS 5 TO 8…

GOOD STIR FRY Boost your protein intake as well as your five-a-day with a salmon stir-fry. Lightly fry cubes of salmon in a wok with a combo of crispy veg: try sugar snap peas, chopped spring onions, red and yellow pepper, chinese cabbage and beansprouts. Add a little sweet chilli or soy sauce. BETTER BAKED With 23g of protein per portion, and loads of omega-3s, try these salmon parcels: mash lemon zest with butter, fresh tarragon/parsley and seasoning. Lay each fillet on a square of baking parchment, spread over the butter mix and some lemon juice. Loosely wrap into a parcel. Bake for 10mins. BEST RAW Slice raw salmon very thinly with a sharp knife, sprinkle with crushed pink peppercorns, a little olive oil, lemon juice, sea salt and some…

RIDING IN A HEADWIND Q How do you ride into a headwind? What should I be doing with my head/ body position? Steven Shenstone A Basically, keep low, aero and still! Get down into an aero position on your hoods, drops or extensions, and minimise the frontal profile you’re presenting to the wind. Try to stay relaxed in your upper body, though, and don’t sway or bob, as any movement massively increases the size of the hole you’ve got to push into the wind. Make sure you zip up your top, too. Use your gears. The road may be flat or even slightly downhill but, in a stiff headwind, there’s no shame in dropping down to the end of your cassette or even into the small ring. Forget your speed,…

Matt: I’m due to take part in the Long Course Weekend [13-15 July] and Ironman Wales [9 September]. How much training should I try to complete during my recovery to minimise fitness loss but maximise recovery? Nick: Now that your training has been reduced, don’t think that this increased rest means a loss of fitness. It takes a lot of inactivity to considerably impact your aerobic fitness. You have a great base [Matt has been putting in 10-14 hours a week for over six months], and your hard work won’t disappear overnight. You may lose some specific race conditioning, but this will come back in no time. It’s important that you maintain the same routine you’ve been doing over the past six months. This will help keep things consistent and…

ALI BROWNLEE’S BIKE FIT Even the best can be better. Join us as we get exclusive access to Ali Brownlee’s bike fit session with tech guru Phil Burt, on p34. SUBSCRIBER EXCLUSIVE Already a subscriber? Turn to p78 to find an exclusive competition to win a lake swim getaway and Zone3 kit bundle, including wetsuit. STAY SHARP ALL SEASON! You know you want to! Head to p88 to find the 8-week plan that will keep you racing strong throughout the whole 2018 triathlon season.…

You could be forgiven for thinking that these are just a regular pair of jammers, especially on appearance, but the new Zoggs Checker Jett Jammers come with an environmental message. They certainly feel normal to touch but they’re actually made of Zoggs Ecolast resistant technology, which is created from recycled materials made up of plastic waste rescued from the oceans. It still has a classic training jammer feel about it, and combines practicality with style thanks to its eye-catching colourscheme. Comfort also remains at the forefront of the Zoggs design with a V-shaped lining, and there’s a good selection of sizes ranging from 28-38in, making it a very suitable training trunk. With the Checker Jett leading the way in the Ecolast line, there’s plenty more to come in the new…

With the range of aero road helmets on the market expanding at a rapid rate, for the designers it’s about standing out from the crowd, looking good while not compromising safety. With prices being whipped up by brands asking for £250+ for the top-end aero helmets, the Chupito is a welcome addition to the Catlike line, offering a customisable fit with an affordable price tag. Spanish brand Catlike are a big name on the tri and cycling scenes, and are heavily represented on the Tour by Nairo Quintana and the Movistar team. This is the new edition of their Chupito, and it’s pitched by Catlike at age-group cyclists looking for comfort and the aerodynamic gains of aero road lids. The unique 230g shape is designed to spread the impact load…

1 The Syncros Matchbook Coupe Cage HP 2 .0 Integrated Bottle Cage (£55 .99)with its light, minimalist design still manages to incorporate a high pressure pump working to 120psi, a 10-function multi-tool and bottle cage. 2 If you want to guarantee a risk-free training ride or race day, as well as keep all of your extras in one place, then the Xlab Gearbox Kit (£55) is a great way to cover all bases. As an added bonus, its soundproof, carbon-effect casing also stops any persistent rattling from the spares and multi-tool. 3 Compact and drag-reducing, the Topeak Tri Backup Elite (£35) fits a variety of saddle and rail types. It comes with two 16g premium CO2 cartridges and a micro air booster, and is compatible with Topeak’s vast array of…

01 FOR MY FIRST SPRINT TRIATHLON, WHAT’S A GOOD TIME TO AIM FOR? Nick: As it’s your first tri, it’s key not to put too much expectation on your performance. Aim to complete each discipline successfully, from the 750m swim to the 20km bike and 5km, while navigating effortlessly through transition and crossing the finish line having given everything. The time you achieve will be what you aim to beat in your next race! Matt: “This was great advice. I had enough to worry about on the day without having a time to chase. I crossed the line in 1:38.04 in the end, which I was happy with but I could definitely improve on.” 02 DO I NEED TO BE A MEMBER OF BRITISH TRIATHLON TO RACE? If you decide…

1 CARNAC AERO ROAD Fifteen quid for a helmet?! And yet the Carnac is aero, comfy and breathable enough when the heat nudges over 20°C . 2 SCOTT SPEEDSTER 40 With a £224 discount on the Bike to Work Scheme, the Speedster 40 (£475) makes for a versatile training and racing bike. The brakes and forks are only average, but the geometry is endurance friendly and it surpassed expectations after the 90km point especially. 3 BIKE LEG EXTRAS Specced on the bike are Welgo pedals (£27), an Aptonia Bento Box (£7), a Wilkos pump (£5) and Selco KP58 clip-on bars (£30). The Dhb Trinity Tri shoes (£45), Lomo glasses (£10), a spare tube (£2), repair kit (£1), Altura Airstream 2 Mitts (£10) and a peanut butter roll (20p) complete the…

CLOSURE SYSTEM Consists of straps and/or Boa ratchet system. Also a few lace options appearing on the market. Whichever option you choose should result in a close-fitting, comfortable fit. VENTING Part mesh uppers plus tiny holes in the insole and outsole add breathability to prevent moisture build-up and subsequent discomfort. 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. Years ago, this test would’ve comprised 10 pairs of shoes billed as tri-specific. It made sense – tri is a sport with numerous products aimed solely at multisporters, such as tri-suits and tri-bars. But unlike those proven innovations, tri shoes gained that multisport tag due to the most marginal of gains. How? Well,…

Inflation means you’re not getting quite as much for your money kit-wise as before, but that’s partly offset by today’s less expensive frames enjoying the benefit of trickle-down technology. The Mekk is the most aggressive of our trio, with a fine, fast ride, but its older design is held back by a couple of component choices. The Fuji puts long-distance comfort at the heart of what it does. The swooshy seatstays genuinely seem to work and it’d make a fine all-day training bike. The Specialized Allez has had recent radical surgery. It now has a very different-looking frame, and its slightly more endurance-friendly geometry is helpful to older or less flexible riders, plus it has a wide-ranging cassette, cartridge brakes and a tapered full-carbon fork. It’s also the lightest and…

“To maximise the efforts and get the most out of each interval, it’s best to complete them on a climb” POSITION Try using the brake levers to give you some leverage when you’re out of the saddle. MINDSET You need to be mentally and physically fresh for these maximal efforts to get the full benefit. FORM These efforts are designed to be more overgeared, so keep a good posture and don’t fight the bike When you’re pushed for time there’s nothing better than hitting some top-end work and pushing your limit. Or, if you’re missing the top end, a great way of increasing your strength and dealing with lactic acid build-up is to push above 120% of your FTP (function threshold power – the highest average power you can maintain…

SEPARATE THE EFFORTS To get the full benefit of this session, make sure there’s a clear distinction between the effort levels. If you train by heart rate, you should see this as peaks and troughs in your heart rate file. HOLD GOOD FORM When you run fast, try to maintain good form to practise the feeling of running well when fatigued. Keep your head and shoulders up and your foot strike light on the ground. COMPLETE MID-WEEK Complete this session mid-week to leave enough time before and after for either recovery from a race or a taper going into a race – or both, of course!…

Tapering! Man, it’s tough to get it right at every level, but especially before an Ironman when you only get one or two bites of the racing cherry each season. For me, it’s all about feeling good and resting. I’m a big believer that if you’ve done the hard work in the months leading up to the race, then less is more come taper week. For an Ironman, I’d actually do a 10-day taper before the race. KEEP SOME INTENSITY I like to keep some intensity in my training but do only half or a third of the volume on the weekend before the event, especially on the run and the bike. In the pool or open water, I’ll still swim 4-5km up to a few days before it starts,…

NIK COOK Riding in a headwind Freelance cycling writer Nik is an experienced competitive multisporter, and has competed for Team GB in the duathlon. JOHN WOOD Aerobic swimming An award-winning triathlon coach of 10 years, John is also a former international swimmer and has raced all distances up to Ironman. SCOTT FINDLAY Ironman hill running Sports-science graduate Scott, is also a tri coach with the Hartree JETS and has competed for Team GB at the European Champs. MATT SANDERSON Strength training for women The co-founder of Triathlon Coaching UK, Matt has also completed numerous triathlons, from sprint distance to Ironman.…

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. JACK SEXTY A triathlete since blowing his student loan on a bike, sub-2hr Olympic athlete Jack moved to Ironman at Lanzarote in 2016. What’s your favourite race? IM Lanza! The most iconic M-dot event outside of Kona, plus an epic bike course and great organisation. HELEN WEBSTER 220’s editor made the move from marathons to tri four years ago. Happiest when in…

UNDER £4 POWERBAR 5ELECTROLYTES £3.99 The five title electrolytes are sodium, chloride, potassium, magnesium and calcium, which all contribute to the replenishing end result. They lack aspartame or preservatives, sugar and calories, and come in five flavours. powerbar.eu UNDER £7 HIGH5 ZERO £6.99 These tabs are also sugar- and calorie-free, and instead feature sodium, potassium, magnesium and calcium, as well as vitamin C and green tea extract. There’s a choice of five fruity flavours, plus the rarity of a flavourless ‘neutral’ option. highfive.co.uk UNDER £9 PRECISION HYDRATION £8.99 Sweat specialists Precision Hydration produce four different tabs with varying levels of sodium content, depending on how heavy the athlete sweats. You can take a sweat test at their website and order the tabs best suited to you. precisionhydration.com…

VENTS There are 24 ventilation channels in the Catlike Chupito, which provide much-needed ventilation for hills climbs and endurance riding in the heat especially. The matt finish on the top incorporates the Catlike shock absorption system. STRAPS You won’t get a luxury leather chinstrap (à la Kask’s Protone) at this price point, but make sure you find comfortable and widely-adjustable straps on whatever helmet you buy. For triathlon race day, the buckle needs to be able to clip in and out at top speed. RATCHET The ratchet allows you to customise the fit to your head shape. There are four adjustments that can be made here, which includes the dial wheel, an ergonomic adjustment that provides stability on the sides of the helmet, plus height and rear adjustment. PADDING The…

“Why do I keep doing this? Well, I just love, love, love triathlon!” I discovered my open-water phobia when I was training for my first triathlon, Ironman New York City, in 2012. My triathlon team at the time held a training camp. The third workout of the first day was an open-water swim. I started to swim just fine, however at a certain point I realised I was alone in the middle of the lake because everyone was a faster swimmer than me. I panicked, and had to ask a stranger on the shore for help in getting back to the land. Ever since then, I’ve struggled with open water. In the pool, I’m generally fine, except for an instance in 2015 at another camp. There, we swam in a…

“The small crowd made a lot of noise, but I was disappointed there were so few of us at what was an elite event” PUBLICISE PARA EVENTS! I wanted to share my first experience of paratriathlon. I’m a member of Berkshire Tri Squad, and our nominated charity this year is Arctic One – an organisation that aims to get both disabled and able-bodied people involved in sport. Having decided to volunteer for their May Bank Holiday Tri and Para-Tri Festival at Dorney Lake, I was asked to be a ‘paratri handler’ – a role that saw me assisting at an ITU World Paratriathlon Cup race held that weekend. I watched in awe as the competitors filed by – from PTVI-category athletes who needed elite, able-bodied athletes as guides, to PTWC…

Twelve-grand bikes. Four-thousand pound wheels. A £700 wetsuit. And that’s before the £400+ race entry. Ironman, understandably, can boast the reputation of being the preserve of hedge fund managers. And two recent surveys from Squawkfox and Active.com reinforce this, with their estimates suggesting a minimum outlay of £3,700 and a max of £29k for completing a debut Ironman. But can you kit out an Ironman on less than a grand? As a perennially penny-pinching Somerset boy, I set myself the challenge of competing at my debut Iron race with a kit budget of less than £1,000. All kit had to be new and available to buy in shops or online at the time of press, but obviously even more could’ve been saved by buying secondhand. So it was a case…

1 SAUCONY KINVARA 6 Sticking to tried-and-tested trainers on race day is imperative, and we’ve spent years in the Saucony Kinvara 8, found for £66 at sportshoes.com due to being superseded by the 9s. They offer the right mix of cushioning with a lean weight for the iron run. 2 HEART SPORTS 2017 TRI SUIT - At £115 it’s more than we wanted to spend, but the Heart Sports Tri-Suit from 2017 is comfy and well-crafted for the long-distance bike and run. 3 RUNNING ACCESSORIES Added to our run spend are a pair of Lomo calf guards (£5), a headband (£1), Dhb Breton socks (£7) and the Casio F-91W (£8) . TOTAL £202 OVERALL IRON GEAR SPEND £999…

What is the perfect pedal technique? “Key is that you push from the one o’clock position right through to the seven o’clock,” explains Dr Auriel Forrester, coach and SRM distributor in the UK. “This engages the big muscles like the quadriceps. To achieve this, you must have the correct position to start with. I suggest your bottom is slightly forward so that the centre of your knee – the joint not the front of the patella – is over the bottom bracket. This is key because that’s where your power derives from. If you’re too far back, you’ll stop at the five o’clock position and end up doing too much work with smaller muscles to bring the pedal back.” One key factor behind efficient pedalling is the degree of ankle…

ARK ORNÖ €449 As their ‘archipelago tested’ tag suggests, new brand Ark have a wealth of experience behind their R&D. The Ornö (named after the island where the longest World Champs run takes place) has been quickly adopted by many of the top swimrun teams and that’s undoubtedly because of how swift this suit feels. The short legs feel like a pair of compressive run tights, while the super-flexible top is comfortable for running yet keeps water out in the swim. Buoyancy panels help body position and although you don’t get loads of pockets, the removable sleeves and tough zip are well thought-out and feel high quality. arkswimrun.com VERDICT STRIPPED-BACK RACE SUIT THAT’S DESIGNED WITH SPEED IN MIND. TOP QUALITY AND VERY COMFORTABLE ORCA RS1 £329 The RS1 has undergone…

“Before you go for your next outdoor dip, stop, think, and break down both the skills and demands of open-water racing” LOCATION Aim to train in similar conditions to those you will race in, so for a sea swim, practise in the sea! SIGHTING Sighting is key to open-water swim efficiency – master this skill to swim straight! FOCUS You won’t improve your open-water swimming by doing endless laps in a pool – get outside and practise those skills! When it comes to open-water swimming, too many triathletes just get in and swim and then wonder why they never improve. So before you go for your next outdoor dip, stop, think, and break down both the skills and demands of open-water swim racing, i.e. the mass start, sighting and swimming…

CHECK SADDLE HEIGHT Saddle height is a key element in producing the most amount of power and avoiding injury. So make sure your height is set correctly, either with a pro fit or doing your own research (see p108). GET IN GEAR Training should be focussed on the demands of the event, so selecting the right gearing heading into the event will enable you to get the most efficient chain line and gear set-up on race day. HYDRATE SUFFICIENTLY Hydration is a key part of recovery so make sure you keep on top of it. It’s not just this workout, but the days following it as well. Hydration tablets are a great way to manage your fluid levels.…

Being a triathlete usually means a busy race schedule throughout the season. But while racing has its many benefits, it also brings with it the dilemma of working out how to peak for races and how to train in between them. Should you just rest in the interim? Should you stick to the same schedule? Should you taper? Getting it wrong can lead to poor race performances, and worse – injury. So cue our eight-week training plan! The plan is geared towards Olympic-distance racing and includes two races within the two-month period. The two main factors that need to be considered are training duration and training intensity, and variations in both need to happen when working your schedule around races. By this stage of your season, you should be less…

How much advantage do you get from a full aero helmet over a road aero helmet? According to Michael Hutchinson, author of Faster: The Obsession, Science and Luck Behind the World’s Fastest Cyclists, a properly fitting time-trial helmet is worth about a minute over 40km when compared to a standard road helmet. I suffer from thrush after long bouts in the saddle. How can I prevent this? Try a more upright posture to reduce the risk of swelling in that area, and also change your position regularly to create more air flow. Consider a new saddle, and take care of your personal hygiene – wash your genital area with water, and avoid perfumed soaps. Why do my toes go numb when I ride? It could be for a number of…

What do hypertonic, hypotonic and isotonic mean with regards to sports drinks? A hypertonic drink generally has more than 8g of sugar (carbs) per 100ml, and is primarily intended to supply energy – ideal for use 30-60mins before and straight after training. A hypotonic drink generally contains less than 4g of sugar (carbs) per 100ml, and is used to satiate thirst – ideal for shorter or less-strenuous exertion. An isotonic drink generally contains between 4-8g of sugar (carbs) per 100ml and is taken up by the body about as quickly as water. They’re intended to quench thirst and provide energy – ideal for endurance sports. Can I work on my core muscles when running? The muscles found in your core – namely, the rectus abdominus, obliques, erector spinea and transverse…

1 Come out a day or two early to take part in one of the organised practise swims to help familiarise yourself with the water conditions and pick up some pro tips. 2 Leave the tri bike at home. The course is super technical, with few long straightaways, and the road conditions are horrible. Stick to a more maneuverable road bike. Disc brakes are a plus, and don’t forget extra tubes. 3 Use some earplugs to keep out the cold water, which can really throw off your equilibrium during (and after) the swim. 4 Swim socks not only help to keep your toes warm during the swim, they provide enough support and protection to complete the warm-up run without having to stop to put on a pair of shoes at…

R ACE 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. KRU CYCLING C-88 £1 , 2 0 0 Very fast and affordable wheels from new Italian brand, with an impressive hub. Issue 35 0 krucycling.com 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…

‘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 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 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 DNS/DNF/DQ Did not start, did not finish, disqualified – abbreviations in race results DOMS Delayed onset muscle soreness (after racing or training) DRAFTING Hitching a ride on someone else’s slipstream in…

I’m alive! It seems last month’s column, where I revealed my impending debut at ultra-running by taking on the Devon Coast Challenge (three marathons in three days), had many of you worried about my chances of survival, not least because I outlined how my preparations couldn’t have been any worse if they’d consisted solely of a human sacrifice to the Gods. For some of you, my entry into the world of ultras was confirmation that I’m not playing with a full set of patio furniture. Others, meanwhile, felt that as I’ve been doing triathlon since the early cretaceous period I should know better than to start mucking about in non-bike-related activity. Even my friends rallied round me – in much the same way jackals rally round a pork chop. Regardless,…