Indholdsfortegnelse for September 2018 i 220 Triathlon

To strength train or not to strength train, that’s the eternal question for endurance athletes and one a group of noted exercise physiologists, including multiple-Olympian Ainhoa Murua’s coach Inigo Mujika, set out to answer in a recent meta-analysis of contemporary and historical journals on the subject. The team shortlisted 28 out of 554 potential studies based on their strict criteria – including minimum number of subjects and structure of study – and concluded that, yes, endurance athletes of all abilities would benefit from strength training. Why is primarily down to improving economy of movement, which stems from: better neural function, gains in fast-twitch fibres, and a refinement of the tendon stiffness and stretch-shortening cycle, which we talked about at length in issue 349. Further good news is that there was…

On Running designed the Cloudace with one clear objective: to produce the ultimate cushioning sensation without slowing you down, something that’s troubled running shoe designers since the 1960s. In a bid to do this, On have created their most advanced Cloudtec sole, featuring liquid injection on the wide speedboard and 14 ‘Zero-Gravity Clouds’ on the outsole aimed at maximising energy transfer throughout each phase of running. For those of us who have struggled with the heel area in existing On shoes, there’s an all-new heel area boasting precision-molded 3D heel pads and an abrasion-free Thermoplastic polyurethane (TPU) counter. The weight comes in at 335g and the heel-to-toe drop is a low 7mm. You can find out in next issue’s mileage running shoes buyer’s guide (out on 6 September) whether the…

YOU’RE ALL IRONMEN As I’m sure you’re aware, the recent IMUK bike course was sadly cut short due to events outside the organisers’ control. As a past finisher of the event, I felt for those that were competing. But I was disgusted to see the abuse that competitors received online from fellow athletes. People were putting down the achievements of its participants before it’d even taken place. I’m all for online ‘banter’, but some of this was borderline bullying. People had trained hard, and I’m sure that each and every one of them was ready to complete the full distance. There’s simply no need to attack fellow triathletes, and we must not lose sight of the reasons why we love and compete in endurance sport; it can bring us some…

STRAPS The side straps usually use a quick-release pinch and release Fastex-style clip. The straps are adjustable under the chin and many are adjustable around the ears as well. RETENTION SYSTEM Most systems are designed to be quick and easy to set up. These vary from dials to push and pull slide systems that hold the helmet securely. If you ride enough, it’s almost inevitable that you’ll fall off at some point. Hopefully, it’s a simple case of getting up and dusting yourself down, or dealing with a little road rash. Yet serious crashes do happen, and with most brain injuries in cyclists occurring from head impacts, we think wearing a helmet is a no brainer. Long gone are the days of heavy, ugly and sweaty brain buckets. Now helmets…

VITTORA CORSA CONTROL £54.99 (per tyre) Super material graphene is 200 times stronger than steel and three times more flexible. Vittoria’s Corsa Control tyres claim to utilise four different Graphene compounds to create tyres that are suitable for all conditions. The tyres are equipped with kevlar-reinforced casing for increased sidewall protection, while the graphene-infused rubber – with its chevron tread – is claimed to create a fast, supple and durable tyre. The first installation requires some patience, and the 25c wide tyres follow the current trend for wider is better/faster. On the road they provide a comfortable and assured ride, and cope well with rough surfaces. While everyone knows tanned sidewalls look better, they don’t stay clean for long. vittoria.com VERDICT QUALITY ALL-ROUNDER, BUT IT’S INNOVATION AT A PRICE MAXXIS…

SPECIFICATION Weight 8.764kg (Small, with clip-ons) Frame Canyon Ultimate Carbon-Fibre SLX Fork Canyon 114 SLX Disc Gears Shimano Ultegra Di2 22 speed 52-36/11-28 Brakes Shimano Ultegra Disc Wheels Mavic Cosmic Pro Disc Finishing kit Canyon H36 carbon bar/stem, Fizik Antares R5 saddle, 25mm Mavic Yksion Pro tyres HIGHS Great handling with fine comfort and sharp braking LOWS The heavy wheels let down the overall package BUY IF Comfort is key and you’ll upgrade the wheels…

BOOST YOUR MARGINAL GAINS Use these multi-discipline sessions to practise and develop faster racing transitions, which is a great way to shave seconds come the event. MIX UP YOUR SESSIONS Complete some of these sessions as interval sets (high and low intensities) with rest between them. Also treat some of these sessions as continuous swimrun endurance sets. RACE THE SESSION Doing swimrun bricks at a target race pace or as a mock race will help develop both specific skills for race day and will also enhance your fitness levels.…

“As your race approaches, your training should become more specific to the demands of the event” TECHNIQUE Try to get your speed from driving yourself forward with your legs. POSITION Keep your upper body steady, try not to let your body rock with the effort. FORM Try to maintain the same cadence from start to finish. Don’t let your legs slow down! How is it August already?! But fear not, as there are still loads of races left – some of which could well be your A-race of the year. With that in mind, it’s worth getting in some extra track time to peak for end of season. Periodisation of training suggests that as you get closer to your race, your training becomes more specific to the demands of your…

STRETCH TO STAY STRONG Stay run strong with a thorough stretching plan after run sessions. Prevent injuries by completing a post-workout stretching routine. DON’T SKIP A BRICK Do not miss your brick sessions. The variety of brick sessions overleaf will get you race ready and give you a clearer understanding of pacing. PACE TO THE END Don’t blast through the first run and end up cycling with completely fired legs. Manage your pacing so you can run strong at the end. WORK ON NUTRITION Practise how to fuel. It’s different to triathlon so spend time working out your nutrition strategy in training before the big duathlon race day.…

GOOD BBQ IT Halloumi is a delicious, almost meat-like in texture, goat or sheep cheese that’s low in lactose (note: it is relatively high in saturated fat and salt, and avoid cow’s milk varieties). Just pop a few slices on a hot BBQ or griddle, grill for 2mins each side and eat immediately with sweet chilli sauce. BETTER BOOST YOUR BURGER Grill as above and add to this month’s lamb burger recipe, far left, for the ultimate recovery burger. Supercharged with quality protein, sodium and calcium to repair muscle damage and replace electrolytes lost through sweat, this’ll soon be your go-to BBQ dish. BEST WRAP IT UP Lay out a slice of prosciutto, place a slice of halloumi on top and then a piece of cooked red pepper (from a…

REACH IN FRONT CRAWL Q How much should you reach in front crawl? Howard Yates A The simple answer is ‘it depends’, as there are many factors that will affect your stroke’s forward reach, including shoulder mobility, stability, strength, core control and cadence. A common refrain from coaches is to stretch forward in your stroke, to reach for more water. But by doing this, more stress, pressure and demands are placed on your shoulder. As a result, you can end up ‘gliding’, i.e. losing momentum, slowing down and forcing you to work harder. So we need to keep the arms always moving – not necessarily at the same speed all the way around, but certainly not stopping. When your arm travels forward on entry, aim downwards slightly into the…

Craig: Years of weight lifting and sustaining injuries on the rugby field and in the gym mean my thumbs and wrists are very weak, and every time I get to 35-40 miles on the bike, I start feeling very bad pain and numbness. How can I protect my wrists and thumbs when doing long bouts on my road bike? Dermott: Firstly, it’s important to guarantee that there’s nothing more serious causing the numbness in your thumbs. From your sporting history and injury background there could feasibly be some nerve damage, which can result in difficulties with your extremities, therefore seek medical advice if the issues persist. As well as this, there are some other changes you can make that may help. You should vary your hand position around the bars…

DHB BLOK £76 A bargain suit that’s comfy and swift for short-course racing. Highlights include: lengthy zip guard, quality silicon leg grippers, quick-drying pad, well-ventilated, and 50+ UPF Lycra. wiggle.co.uk PEARL IZUMI ELITE PURSUIT £99.99 Ticks the boxes for sprint- and Olympic-distance, with good leg gripper bands and breathability. pearlizumi.co.uk HEART SPORTS £115 Floating pocket design is a real winner as it’s separated to stop the shorts riding up when full. A well-crafted, well thought-out and affordable suit that excels in longer races. heartsports.co.uk…

HEVER CASTLE TRI TIPS Taking part in this race as an end-of-season blast? Then get some course tips and make sure you get a PB with our advice on p18. HOW TO SWIM FASTER Stuck in a swim rut? It’s easily done. Turn to p48 to find out the small changes to your training that can make a big difference on race day! BEAT JET LAG If you’re racing overseas or in a hot country, then you need to be able to adapt. IM pro and Kona regular Tim Don has the tips for you on p98.…

Revolver have long punched above their weight on these pages with their affordable wheelsets. And the carbon theme continues with these Ergo Mantis carbon pads for tri-bars, which are now on general release after a limited trial. The eagle-eyed among you will have noticed the armrests on Brit Ironman champ Lucy Charles’ racing set-up in 2018, and they allow athletes to adopt the increasingly popular upward angle or ‘Mantis’ arm position when down in an aero tuck. They can be purchased in 10, 15 or 20°-angled risers – depending on how upright you want your arms to be – with the armrests then cradling your elbows instead of the forearm for a reported greater amount of comfort and stability. They’re 100% made in the North East and our own bike…

CUSHIONING On Running (see also Hoka) are famous for delivering a large amount of cushioning while still giving a low weight and feel for the road. This comes via On’s unique lug design, which also impresses in its levels of energy transfer from landing to push off. HEEL COUNTER A supportive heel area is key for any running shoe, but especially in a mileage running shoe. Look for a snug fit but one that’s not too tight, and ideally with a heel tab that limits the chances of blisters developing. It’s here that trying before you buy is hugely recommended. VENTILATION Breathability, drainage and quick-drying properties are essential for logging those long training runs in all conditions. The Cloudace here feature an ‘engineered sandwich mesh’ targeted at delivering the ultimate…

1 You’ll need plenty of battery life to run long, and the new Suunto 9 (£499) offers anything from 25 to 120 hours of power. There’s a barometer, GPS, HRM and more to keep you on the right ultra path. 2 Okay, so it looks like a medieval torture instrument, but the Asics Hydration Vest (£65) is possibly the comfiest hydration backpack that we’ve ever worn. Much of this comes down to that front zip, which prevents the backpack bouncing with your every movement. There’s also a 1.5-litre hydration bladder. 3 The brand- spanking new Inov-8 Terra Ultra G (£140) from the trail greats have caused an instant stir thanks to their graphene-infused rubber. Kevlar is also included to make this zero-drop, 260g shoe reportedly one of the most durable…

“The key to a successful season is not only consistency but also flexibility. And by listening to our body we can stay/get back on track” I was going to start this article with an inspirational quote about how planning for success is vital, and in some regards it absolutely is. But what happens when the best-laid plans get altered, or, in some cases, dashed completely? Throughout the season it’s rare that everything goes exactly to plan. I was an athlete that thrived on planning my season. It was extremely motivating to have these lofty goals set before me as the dark winter nights dragged on relentlessly, and yet very rarely did my season happen quite as smoothly as putting pen to paper. What I’ve learned from experience is that a…

Of the 10 sub-£100 helmets on test, we were impressed with the technology on display and what you get for relatively so little financial outlay. If you’re after something commuter specific, Scott’s Groove Plus with MIPS is a good bet and the Oxford Raven is hard to fault for the price. It offers plenty of ventilation and comfort and, combined with that £40 price tag, it’s the winner of our Best Buy award. At the opposite end of the price spectrum, all of our most expensive helmets offer a good fit, perform well and are easy to use. Ultimately, it comes down to fit and your preferred look, but Bontrager’s Starvos shines here, and the addition of MIPS earns it our Cutting Edge award. The Mavic, Catlike and Giro all…

The Bianchi Oltre X4 is a real joy to ride, and offers serious speed and handling performance at an amazingly light weight for an aero bike. But it is the most expensive bike of the three, with a £5,600 price tag (£5,777 with the clip-ons), so you’d expect it to be very special. And for the money, we’d also want some decent deep-section wheels to complement the aero frame. It’s hard not to feel frustrated with the Canyon Ultimate CF SLX Disc 8.0. There is, without question, a great bike here, and it handles superbly and excels in comfort. Sadly it’s held back by the heavy wheels, so much so that it’s hard to see past this… apart from the fantastic handling on descents. The one-piece aerobar is a piece…

“Adding a variety of pace is a great way to make improvements on the triathlon bike leg” FOCUS Keep the intensity of the recovery low so you can hit the efforts hard. POSITION Aero is everything – keep the shoulders tight and hold your head position well. FORM Keep the cadence fluid at the start of each effort to save your legs for the final seconds. Even though we’re over halfway through the UK tri season, it’s never too late to get some extra speed in your legs and optimise your aerodynamics. And including intervals while holding a good aero position is a great way to find speed and also improve your bike leg time. On all of the intervals in the session on your right, I really want you…

SWAP SHOES To protect your favourite race shoes for longer, try warming up in a pair of comfier and more durable shoes, and then change into your race shoes for the main set. DO A DECENT WARM-UP It’s really important to get properly warmed up before this session begins. So make sure you allow plenty of time for running drills and glute activation at the start. FIND SOME RUN BUDDIES As well as physically, this type of run session can be quite tough psychologically. You can make it easier on yourself by completing it with your friends and clubmates.…

First off, fair play fella, it’s getting harder and harder to qualify for Kona. So well done. Kona has such specific weather conditions but then it is on the other side of the bloody world! It’s hot and humid – just like the British summer you’ve been having! Except – it’s really not! Jet lag and weather conditions are very hard to acclimatise for, but there are some small things you can do that will make a big difference on race day. KEEP YOUR CORE TEMP DOWN The key to performing well in humid conditions is keeping your core temperature down and managing your sweat rate by taking on board electrolytes and water. In Hawaii, your fuelling strategy really can make or break your race, so start looking at it…

Do you need to wear underwear under a tri-suit? Nope, you don’t. As the tri-suit won’t come off from the moment you start a race – either under a wetsuit or on its own if the water is warm enough – until you’ve crossed the finish line, if you want to go commando you’re more than welcome! Female triathletes should wear a sports bra though, to protect delicate breast tissue while on the run section. Should you wear overshoes on the bike in an Ironman? Again, this comes down to personal choice. But the weather conditions really should factor into your decision making. If it’s cold and wet, then absolutely. If it’s a scorcher, then we’d say no. On the flipside, you can get aero overshoes, which have a latex…

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. Ultimate bucket list tri? Challenge Roth in Germany [see p102] for its legendary atmosphere and super-fast course. HELEN WEBSTER 220’s editor made the move from marathons to tri four years ago. Happiest when in the open water, she also…

UNDER £1.50 HIGH5 ENERGY BAR £1.43 High5’s visuals have had a much-needed rebrand, but the winning mix of real fruits and grains, both simple and complex carbs are still intact. It also counts as one of your five-a-day and offers 36g of carbs and 2.4g of fats. highfive.co.uk UNDER £2 PROJECT E2 ENERGY BAR £1.70 This tasty Banana Bread number is an oat-based flapjack bar designed for endurance sport. It contains added B vitamins to reduce tiredness and fatigue, with each bar delivering 32g of complex carbohydrates and 10g of fat. projecte2.co.uk UNDER £2.50 VELOFORTE CLASSICO £2.33 Dried strawberries, cherries and cranberries to reduce inflammation; almonds and pistachios for a muscle-repairing protein hit plus stabilising blood-sugar levels … Yes, this cracking natural bar has the lot. And it’s also darn…

1 Practise your open-water swimming – not only will you get used to swimming in your wetsuit, it’ll also enable you to practise your sighting. I’d also suggest joining one of the training sessions hosted at the event. 2 On the bike, be sure to incorporate some strength training into your schedule before the event. If you can find a local climb, practise riding up it at pace, working on cadence and remaining fluid while pedalling. 3 The run section takes in a lot of off-road surfaces, so do some short hill reps on a grass field to mimic the race. 4 Try to do at least one run off the bike a week to get used to settling into race pace. This doesn’t have to be long, but if…

I was once waiting with a friend before he participated in a triathlon, and he was really excited about trying to complete it. It felt way out of my league, though – I remember stressing about the idea of swimming 400m in a lake! But that moment instilled in me a real sense of challenge. Since then, I’ve done 10 half-Ironmans and a full one. Mind you, I still have butterflies before the swim! I train six to eight times a week. I’ve got a full-on job and three kids, but the discipline needed for triathlon can be applied to all aspects of your life. It gives you the focus to achieve goals, even in a work environment, and you learn not to take no for an answer. About 11…

01 LOST GOGGLES First off, try and remain calm! You’ve just started the day so there’s no need for it to derail your entire race. Stop, fix your goggles and start again. A great trick, though, is to place your goggle straps underneath your swim cap, that way you can quickly adjust them without having to worry about losing the goggles themselves. Also try swimming without them in training occasionally, so if the worse does happen you’ll be a little more prepared. 02 PUNCTURES You should have practised how to change a flat on your race wheels many times in training so race day is no different. Be prepared with not only all the right equipment but also the knowledge of how to change tyres efficiently and effectively. Changing a…

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 COROS PACE £250 With a 25hr battery, is this the ultimate watch for long-course tri? Chinese outfit Coros have entered the competitive fitness watch market with a product aimed at triathletes. That’s no surprise as visually it’s a facsimile of Garmin’s Forerunner 735XT, from the heavily-perforated strap to watch-face design and font. You could also say it’s unimaginative and lazy. For us, it wanders into the latter but that’s no criticism of its performance, which starts with its USP: a battery life that can last…

NECKLINE/STRAPS Look for a style and level of coverage that is comfortable and supportive, but without being restrictive. LEG CUT Swimsuits usually have low, medium or high leg cuts. High will give the most freedom to move, but also reveals the most butt cheek! With thousands of designs and styles available, how do you go about choosing a new swimsuit? Well, with so many out there it can be tempting to grab one based on a bargain price tag and an eye-catching print or colourway. But although there’s nothing wrong with that per se, putting a little more consideration into your new suit could see you performing better in the pool, finding a suit that lasts longer and, in the case of the new range from Zoggs, being more ecologically…

SPECIFICATION Weight 8.08kg (Small, with clip-ons) Frame/fork Advanced-grade Composite Gears Shimano Ultegra 22 speed 52-36/11-28 Brakes Giant SpeedControl SL Wheels Giant SLR 1 Aero Clip-on tri-bars Connect SL Clip-on £129.98 Finishing kit Giant 25mm Gavia Race 1 Tubeless tyres, Giant Contact SL bar and stem HIGHS Aero gains with superb handling and acceleration LOWS Slightly higher weight due to aero tubing BUY IF You want a high performing bike at a decent price…

“Adding swimrun sessions into your training will improve your transition skills, pacing abilities and your technique when tired” VARY Break the monotony of regular training by adding in a swimrun brick or mid-week open-water aquathlon. CONDITION Swimrun helps to develop very specific conditioning. Racing with shoes and paddles equates to resistance training in the water. MOTIVATE Racing as a team is great fun, motivational and helps to develop great organisational skills for triathlon. Swimrun events, such as ÖtillÖ and Breca, aquathlons and biathlon have become popular multisport formats. But can the training required for this sort of racing enhance triathlon performance? Absolutely! Adding swimrun brick or interval sessions into your training mix will help to develop specific transition skills; improve your pace awareness, fitness and ability to move fast from…

OPTIMISE BODY SHAPE A huge way to boost speed is by optimising your body shape. Your body makes up 80% of your drag so buy the best tri-suit you can – I’d opt for a sleeved version for more aero benefits. STAY HYDRATED Hydration is a key part to optimising your training and recovery time. Using electrolyte tablets is a great way to do this, and make sure you keep hydrated whether you’re training or not. CHECK YOUR CHAIN After a season of training and racing, check your chain wear. This is the time of year when any wear or tear will start to show. There’s 5-6 watts in a chain so be sure that yours is in good working order.…

Duathlon time already? Well yes if you want to reach that run/bike/run finish line, in say October or November, in style. You may have already started putting your wetsuit away for the off-season, but still want to stay in shape and target some multisport races. And the ideal way to continue racing is to switch focus to the duathlon circuit and, in turn, maintain top-end run and bike fitness. Well-conditioned athletes will continue to train through the triathlon off-season and stay focused with occasional races. And a duathlon, being of a similar total duration, is even considered by some to be harder than triathlon! The expected level of training history coming into this plan is that you’ll have completed a sprint-distance triathlon, or a stand-alone 10km run and 40km bike.…

JOHN WOOD Reach in front crawl An award-winning triathlon coach of 10 years, John is also a former international swimmer and has raced all distances up to Ironman. NIK COOK Riding in the wet Freelance cycling writer Nik is an experienced competitive multisporter, and has competed for Team GB in the duathlon. NICK BEER Muscles used in tri Nick’s a sports injury rehab specialist and development coach. A former elite triathlete, Nick now specialises in S&C work. SCOTT FINDLAY Fartlek vs intervals Sports-science graduate Scott is also a tri coach with the Hartree JETS and has competed for Team GB at the European Champs.…

What are the benefits of an Epsom salt bath? Epsom salts are made up of magnesium and sulphate, which are both readily absorbed through the skin. Benefits include: regulating the activity of over 325 enzymes; reducing inflammation; helping muscle and nerve function; helping to prevent artery hardening and blood clots; easing stress and relaxing the body; relieving pain and muscle cramp; making insulin more effective; relieving constipation and eliminating toxins from the body. Are deep-section race wheels always a good choice for race day? A deep-section race wheel (with the rim ranging from 50-90mm deep) can save you 50secs over a 40km bike leg. But a key consideration is the course and conditions you’ll be racing in. If it’s windy or hilly, then a lighter and shallower 30mm rim will…

1 Get an entry! The first batch of Roth places sell out in seconds online every year in July, but there are slots up for grabs just before Christmas. 2 Don’t expect an easy day. There have been amazing times set at Roth because it attracts the best athletes, but it’s still a challenging course. 3 Don’t make it all about your time. The race is so much more than that. Embrace the whole experience, do a homestay and see what makes the race, the town and the people so special. 4 Check out the course before race day. Knowing what’s coming helps to mentally prepare you for the tougher parts. 5 Don’t draft! Not only is it against the rules but you’ll incur a five-minute penalty, plus an extra…

MEN’S WETSUITS Build quality, comfort, flexibility and insulation – the four key factors when choosing your neoprene. Spend more and the quality for each tends to increase. MAKO Genesis £1 8 0 A fine and affordable pick for short-course racers, lus easy to remove. Issue 35 2 mako-shop.com 2XU P:1 Propel £2 1 5 Top features and materials make this a race-day winner. Does everything well. Issue 35 2 2xu.com/uk ZONE3 Vision £2 40 Flexible, fast and very, very hard to fault. Impressive for the price point. Issue 35 2 racezone3 .com ZONE3 Vanquish £495 A top-draw suit that just keeps getting better thanks to even more flex. Issue 353 racezone3 .com SAI LFISH Ultimate IPS €875 A competitive high-end wetsuit that’s refreshingly robust…

‘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 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 DRAFTING Hitching a ride on someone else’s slipstream in the bike or swim DUATHLON Usually a run/bike/run format ELITE Another word for a ‘pro’ – e.g. the Brownlees HIT High-intensity training HRMAX Your…

“Whenever anyone says ‘I finished on the podium’, that means they came third” Blimey, I’ve managed a podium finish! And not an age-group podium finish, but an actual one! It goes without saying this means I’ve managed to finish third in a race, because whenever anyone says they ‘finished on the podium’ that always means they came third, but I don’t care because I’m such a rare visitor to any of the three steps to athletic heaven that I’m still reeling more than Neymar after a shoulder-barge. I can vividly remember my only other visits to the top steps of races: • Third place overall in the 30-mile Claude Butler Time Trial in the Midlands, which saw the local paper write that I had “powered my way to the podium”…