Indholdsfortegnelse for October 2018 i 220 Triathlon

A spin-off from an Israeli defence company who make displays for 90% of the world’s fighter jet helmets, Everysight launched their first augmented reality eyewear in 2015. And, after a Eurobike show launch in July, they’ve released their second generation Raptor AR, which seek to provide riders with the real-time data and information while riding. Where Raptor differ from the likes of fellow augmented cycling eyewear brands Recon Jet and 4iiii is that the display is integrated into the headset (instead of an extra unit on the arms), which then overlays data directly into the line of sight of the rider. Key real-time information includes speed, distance, heart rate, RPM and cadence, and the Raptor AR also records HD video, has navigation facilities and the ability to play music, meaning…

“This challenge taught me that it’s okay to rest but never give in” When my first two children came along, I packed in my job to be there for my family. I was teaching my kids that whatever they focused on, they could achieve, and I thought if I set something big, they’ll be inspired. I wanted to do something for kids, but an Ironman wasn’t big enough. After my first Ironman 70.3, I had a flash of inspiration and looked up the world record for the amount of middle-distance races completed in 12 months. It was 23 – I thought: ‘I could do that.’ Thirty was just a nice even number. ‘One step at a time’ became my motto. Everyone said I was mad, even my coach. But I…

TIME ALPE D’HUEZ 21 From £2,995 With our major race report this month coming from the Alpe d’Huez Triathlon (turn to p102), we thought it was high time to bring you the titular new road bike from the classy French brand, Time. Named after cycling’s most famous climb, the bike will be sold in two variants, the 01 (from £5k) and the 21, seen here, which boasts a Shimano Ultegra groupset mix and Mavic Aksium wheels. A key draw with Time is that the 930g carbon frame is hand-weaved in their in-house French factory. And if you’re wondering, a disc-brake version will arrive next year. time-sport.com…

The Huub Transition Jacket (£139.99) is lightweight, wind and shower-proof, and is designed to keep you warm pre- and post-race. Your usual tri-suit might be a bit skimpy for colder duathlons, in which case the Orca Winter Race Suit (£129, left) boasts Featherlite Windshield that will provide warmth and block wind. Stash a Buff (from £15.50, left) in a pocket and it can act as a head-warmer under a bike helmet, a hat on the run or a neckwarmer during any stage. If it’s properly cold, then a base layer such as the Craft Active Intensity (£34) is a great addition for the run and bike legs. These Kalf Arm Warmers (£20, right) are an easy and versatile way to add warmth without full extra layers. Just stash them in…

“By T2, the wobbly bike legs are accompanied by the feeling of an elephant strapped to your back” THE FIRST RUN 09 If you’re new to duathlon, you might not have much experience of running fresh, so you won’t know what your race pace actually is. And it can be all too easy to start off too fast, hit the front, feel great, and then after few kilometres get hit by a wave of fatigue and end up clawing your way to the finish line. So it’s important to pace the first run so that you conserve enough energy to maintain power on the bike and hold your race pace on the second run. 10 To successfully pace the first run, aim to keep within your aerobic zone. If you’re…

YOU. ARE. AN. IRONMAN!’ So bellows the announcer as, with finisher’s photos in mind, you smile and raise your arms for the first time in hours, as you cross the finish line of the long-distance race you’ve been training for months to complete. But the fun doesn’t end there, because straight after you complete your IM, Challenge, or non-branded equivalent, you get what you’ve been working so hard for – the glory, the medal, the slice of pizza you’ve been craving, the agonising leg massage or perhaps 15 minutes on a drip in the medical tent. And the fun doesn’t even end there. You’ve still got the awards ceremony and, best of all, knocking about all day in your finisher’s shirt to look forward to. But, after that – now…

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. “At the Brownlee brothers’ request, Huub’s mission with the Agilis was to create a wetsuit that feels like you aren’t wearing one” MOST WANTED HUUB AGILIS £599.99 The Huub/Brownlee collab is here. Will it be worth the wait? Huub’s five-year association with the Brownlee brothers has now resulted in a signature wetsuit that the brothers have been involved with from concept to the finished product. Both Alistair and Jonny proclaim the Brownlee Agilis a ‘gamechanger’ in Huub’s slickly produced video to coincide with the launch. And while…

In training, I’d use a shoe that has a little more cushioning; in racing I’d go lightweight. I have pretty good biomechanics so have got on with most brands, but I do like a reasonably lightweight shoe with plenty of flexibility through the midfoot. It’s a good idea to rotate your trainers so that you’re not always running in the same pair. This can also prevent injury. Don’t over complicate things and remember, just because it’s the most expensive shoe doesn’t make it right for you. Go to a run shop where someone can see you on a treadmill before recommending a shoe. There’s an element of placebo with shoes. That said, a lighter shoe is always going to feel easier than a heavier one. I never measured speed in…

AMANZI BARBER CHOP £35.99 What have barbering and swimwear got in common? No idea. But it certainly makes for an eye-catching and quite bizarre design on these jammers from Aussie brand Amanzi, with a hipster barber, scissors and a pot of pomade among the hair-themed images. The fabric itself is Amanzi’s Armor, claimed to be highly chlorine-resistant. In use, they’re plenty comfortable enough with no rubbing evident around the leg grippers. There’s a separate part-stitched gusset lining to keep things comfy and contained up front, and a good quality, tough drawstring is included. If you can handle the print, you’ll get plenty of pool time out of the Barber Chops. There are also boys’ sizes for up-and-coming triathletes, although for men they only go up to a 36in waist. amanziswimwear.com…

SPECIFICATION Weight 7.45kg (M) Frame Carbon Fork Carbon Gears Shimano Ultegra Di2 8070 52/36, 11-30 Brakes Ultegra BR-R8070, 140mm rotors Wheels Token Ventous carbon Finishing kit FSA OS99 stem and K-Force carbon bar, Argon 18 carbon post, Prologo Zero II saddle, 25mm Continental Grand Sport Race tyres HIGHS Supreme handling, subtle, smooth ride LOWS At this price we’d expect Ultegra Dura-Ace BUY IF You want a modest bike that rides brilliantly…

USE POOL TOOLS Swim speed sets with fins and paddles while holding good technique to develop power and overspeed work. This will also help develop faster swimming speeds. ADD RESISTANCE Complete sprint intervals against resistance for power and do assisted swims with a bungy cord for overspeed development. Again aim for good technique while increasing stroke rates. INCLUDE SPRINTS Include short 10, 15 & 25m sprints in your end-of-season training to stay sharp and get faster. Changing pace is both physically demanding and beneficial for open- water performance.…

WARM-UP 10mins easy @80-90rpm MAIN SET 30mins moderate @60-70rpm • 10mins easy @100rpm • 30mins moderate @60-50rpm • 10mins easy @100rpm • 30mins moderate @60-70rpm COOL-DOWN 5mins easy @90-100rpm ADAPT FOR BEGINNERS Break the 30min sections into 10-15mins, depending on your ability. If this is the first time doing this type of effort you want to try and build these blocks up so you can sustain 1hr of moderate work. ADAPT FOR IRONMAN For the main set do 50mins moderate (plus 10mins easy). Then complete a further 30mins easy followed by another 50mins moderate (plus 10mins easy).…

WARM-UP 5-10mins easy • 10mins glute activation drills • 4 x 50m acceleration run; 50m easy run back Keep warm on the start line by jogging on the spot or doing some light bouncing on your toes MAIN SET Your goal is to set the best time possible. Use the tips placed around this article to give you, YOUR best race. If you’re racing a 5km, start with a vigorous effort and build it to max effort so that you can reach the finish line knowing you gave it everything you could. For longer races, start closer to moderate effort and build from there. COOL-DOWN 10mins easy post-race • Later in the day or the day after, do a very easy 20-30min spin on your bike to help promote recovery…

What are the passing rules on the bike leg of an Ironman? Acording to the 2018 Ironman Competition Rules: ‘The bicycle draft zone is 12m long, measured from the leading edge of the front wheel and extending towards the back of the bike (6 bike lengths of clear space between bikes). Athletes may enter the draft zone of another athlete when passing and must continuously progress through the draft zone. A maximum of 25secs will be allowed to pass through the zone of another athlete. A ‘pass’ occurs when the overtaking athlete’s front wheel passes the leading edge of the front wheel of the athlete being overtaken; The overtaking athlete may not back out of a draft zone after entering into it. Once an overtaking athlete enters the draft zone…

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. Favourite tri session? A progressive run finishing with an all-out sprint, somewhere scenic yet flat. HELEN WEBSTER 220’s editor made the move from marathons to tri four years ago. Happiest when in the open water, she also competes in…

UNDER £50 PROVIZ REFLECT360 £49.99 Proviz are the masters of reflective sportswear, and this is their latest commuting backpack. The Reflect360 offers a 10L capacity, a mesh back ventilation system and four pockets. There are also adjustable waist and chest straps. provizsports.com UNDER £60 NEW BALANCE ENDURANCE £60 The 18L Endurance Backpack offers hydration bladder compatibility and includes an internal mesh pocket for phone and keys. There are also open pockets on the sides for water bottles, chest and waist straps, and a choice of colours. debenhams.co.uk UNDER £70 SALOMON AGILE 6 SET £70 The Agile 6 will handle both your commute and ventures into the trails, with a harness that flows over the shoulders to limit the bag moving on the run. There are pockets on the straps for…

Many a swimmer will know the inconvenience of treading water to rub away the fog mid-training, so Australian company Speedo have set out to answer this with their Aquapure pool goggles. Their smoked lens claims to not only offer lasting fog-banishing clarity but also reflects light away from eyes to reduce glare. Speedo twins a low-profile shape with a soft-on-skin silicone seal to prevent leaks and offer a snug fit, while an adjustable double strap and three-option nose bridge provides tailored comfort. There’s also a smart ruler system on the straps so you can remember your optimum fit. They’re lightweight and streamlined, so are designed to get ahead in training and for pool-swim triathlon races, and come with a storage pouch. We’re taking to the water to put these anti-fog-meets-comfort…

“He’d broken his collar bone and had a puncture, but he managed to get on the podium. One tough cookie!” IN THE THICK OF IT I’m writing to let you know that I’m no longer a triathlon virgin (you printed my email in the February issue)! I’ve since done Merthyr Sprint Triathlon and Merthyr Tri Club Duathlon, and I have to say what amazing experiences. Both brilliantly run events and everyone so encouraging. You hear this from other first-timers but you never quite understand until you’re in the thick of it. I’m planning on another couple before the season ends and have also purchased a wetsuit so I can push myself in open water as well as longer events next season. Alan Monks 220 replies: Great job, Alan! Thanks for…

“The constant changes on the trails means we must adapt to the terrain to save energy” 18 The UK hosts a number of off-road duathlons [head to p114 for a full list of races], and the tricky conditions only add an extra challenge to these events. Getting ready for these races isn’t quite as easy as swapping the road bike for a mountain bike and the uncertainty around each corner is what gives these races such a buzz. To conquer them successfully, you must be prepared, adaptable and conditioned. 19 It’s important that you spend a good part of your training running on trails, including ascents and descents, as uneven terrains will fatigue your body quicker if you’re not used to them. Negotiating these variables are a skill in themselves…

HEEL COUNTER A rigid or semi-rigid section in the heel area of the shoe, designed for stability and foot control. INSOLE The bed that your foot rests on. You can buy heat-moulded versions that can adjust to your foot shape and gait. 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 Nestling between the insole and the outsole, the midsole’s where manufacturers place cushioning and stability technologies. OUTSOLE The base of the shoe in contact with the ground. Its rubber composition provides durability, energy rebound and grip. How do you find the correct run shoe for you? It sounds simple, but with a labyrinth of jargon out there, the reality can…

The off-season’s the perfect time to rack up the miles. Not only will this lay a strong aerobic base for 2019, but an increased focus on running over cycling will eliminate the frustration of autumn punctures. Mileage means greater focus on cushioning. In the past, this meant heavy, which ultimately resulted in a pretty uncomfortable ride. Thankfully, advances in material tech have retained cushioning but cut weight – as clearly seen on Salming’s Enroute2 that come in under 300g per shoe yet still feel cushioned. And, importantly, the feel for the ground remains, making them suitable for faster sessions. New Balance are another brand who’ve achieved off-season comfort, feel and speed. With their V8, they’ve also achieved it more affordably than the majority of shoes on test. Cost is important…

“By focusing your end-of-season training on lower-volume and high-quality speed work, you’ll stay sharp until your last race” MIX IT UP Challenge your training buddies to sprints and relays to make hard speed sets fun. QUALITY While working on speed don’t ditch the quality/technical work; streamlining is key for faster swimming. TECHNIQUE Use/learn how to do dive starts to really accelerate these sprint sets. As you approach the tail end of the season, it’s all too easy to feel tired, fatigued, and for motivation and racing speed to drop off. But focusing your end-of-season training on lower-volume and high-quality speed work is a great way to stay sharp until your last race. As you’ll discover from completing the two speed sessions to the right, working on fast limb movements, high-cadence…

“One of the key areas in which to make real improvements to your overall endurance is working within 75-85% of your threshold” POSITION Keep the body in the best aero position you can hold. The better the position the faster you’ll go. FUEL Optimise your fuelling as you’re also training your gut to absorb carbohydrate. CADENCE Keep on top of cadence – when you start to drift, change the gear accordingly. You’ll hear a lot of athletes doing long rides to improve their endurance, but one of the key areas in which to make real improvements to your overall endurance is working within 75-85% (moderate pace) of your threshold. Including cadence drills to optimise your overall pedal technique will also help with better power delivery. It’s all too tempting not…

“Find a running race or visit the local parkrun. The aim is to achieve the best time possible to set you up for next season” POSITION Place yourself appropriately on the start line so you’re around similar abilities. FOCUS Pick out someone a few hundred metres ahead that you want to chase down and reel in. FORM Don’t let your cadence drop off as you get tired – concentrate on keeping the legs moving fast! So you’ve finished your ‘A’ races and you’re ready for the off-season... not quite. Because now is the perfect time to get the most out of your body! You’ve completed a season of racing and training and your body has adapted to give you high levels of race fitness. But it’s also the end of…

If you’ve come to the end of your triathlon season, the wetsuit will be now firmly tucked away until next spring and you might be considering hibernating for a while… but think again! Okay, so the wetsuit can stay where it is, but this time of year is perfect for trying new sports or variations on your normal swim, bike and run. Now is the time to branch out a little, train without as much structure or being bogged down by data, and maybe catch up with friends who have different sporting pursuits to you. When we train and race we tend to stick to the same roads and paths that we trust, but this can easily breed a sense of security that can also make you stale. So it’s…

NIK COOK Disc brakes Nik is a freelance cycling writer and an experienced multisporter, who’s competed for Team GB. JOHN WOOD Bilateral breathing An award-winning tri coach of 10 years, John is also a former international swimmer. SCOTT FINDLAY Run arm action Sports-science graduate Scott is also a tri coach with the Hartree JETS and competes for Team GB. DERMOTT HAYES Fast vs slow twitch Dermott is head coach at Be Endurance, and the organiser of the Storm the Castle duathlon. MARK KLEANTHOUS Reader rescue Mark’s an athlete and coach who’s completed more than 460 triathlons, inc. 39 Ironman events.…

What’s the difference between an TT helmet and an aero road helmet and are both legal in triathlon? How much difference is there in performance between the two? A TT helmet is the long raindrop-shaped helmet that you’ll see in the Prologue races at the Tour de France. It’s built for speed when on the tri-bars, but it lacks the cooling and comfort of the more versatile aero road helmet. An aero road helmet is a smart compromise between a TT and a standard road lid, and will contain a number of vents but with an aerodynamic design. In terms of savings over 40km, Specialized say that an aero road helmet will save you 40secs over a standard road helmet, while a TT helmet will save you a further 20secs.…

1 Prepare for the elements. Even though it’s in July/ Aug, mountain weather can be unpredictable so bring everything, including a neoprene hat! 2 It’s energy-sapping work climbing these mountains, so gain experience before the race. I’d suggest a 11-28 ratio on the back unless you’re a real spinner, then a 30 or even 32. 3 Pacing is everything. While a 118km bike may not seem far for many, the last climb exceeds 1km with no downhills, and then you’re running at altitude. 4 Nutrition’s key; if you rely on their fuelling, use them in training. Use the special needs drop-off at Valbonnais for your own nutrition. 5 Even when it’s cold you’ll sweat climbing those mountains, so keep hydrated and with enough supplies for the final climb and run.…

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 £180 A fine and affordable pick for short-course racers, plus easy to remove. Issue 352 mako-shop.com 2XU P:1 Propel £215 Top features and materials make this a race-day winner. Does everything well. Issue 352 2xu.com/uk ZONE3 Vision £240 Flexible, fast and very, very hard to fault. Impressive for the price point. Issue 352 racezone3.com ZONE3 Vanquish £495 A top-draw suit that just keeps getting better thanks to even more flex. Issue 353 racezone3.com SAILFISH Ultimate IPS €875 A competitive high-end wetsuit that’s refreshingly robust and very quick. Issue 354 sailfish.com OPEN-WATER GOGGLES A…

‘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 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 HIT High-intensity training HRMAX Your maximum heart rate INTERVALS Intensive training using repeated on/off efforts LACTIC ACID Produced in high-intensity workouts, it can inhibit oxygen movement around the body and slow you…

1 The Oxford Data Max comes in wired (£19.99) and wireless (£24.99) versions, and offers eight functions for its measly outlay. These include the basics of record mode, speed, average speed and distance. Battery life is said to be a year. 2 Despite its sub-£30 price tag, the robust B’Twin RoadR 500 (£29.99) from Decathlon has modern racy looks, easy-to-adjust straps and 17 vents to keep you cool on the roads. 3 The Dhb Trinity Triathlon shoes (£45) offer decent power transfer, a light weight and tri-race day appeal, from the outsole bumpers for walking in to a reverse strap and heel loop. Post-swim drainage is also efficient due to the channels on the outsole. 4 Currently available for £12, the Road Cycling Performance Manual from long-term 220 Triathlon contributor…

Sodium bicarbonate is used by many triathletes to maximise high-intensity efforts. The theory goes that sodium bicarb – or baking powder – is an alkaline, so when it’s absorbed into the blood it increases the amount of blood bicarbonate and lowers its acidity (or raises pH levels). This acts a buffer for the blood against increasing acidity that results from significant levels of hydrogen ions, produced alongside lactate, which are formed during anaerobic exercise, e.g. an all-out 10 x 50m swim set. In turn, you can dig deeper and race faster. Unfortunately, it often has explosive gastric consequences. Recent work from Peter Peeling at The University of Western Australia, however, suggests there are ways to minimise the chances of gastric distress. These include: consuming sodium bicarb with a small carb-rich…

GASKET Eye rings are often the bane of the swimmer so the gasket, or seal, is an important consideration in goggle buying. The trick is getting, as touted by this pair, a comfortable seal that won’t leak after extended periods in the pool. NOSE BRIDGE A well-fitting pair of goggles is essential for a good swim, so look for adjustability options in your perfect pair. While many a nose-bridge is built in, with these goggles Speedo offer a trio of position options via their three removable nose bridges. STRAPS For personalisation, the strap is the most common candidate and its adjustability is a must. Speedo skip ratchets and offer a duo of simple mechanisms on a twin-strap to help them stay put. There are also guidelines so you can remember…

04 ‘There’s no such thing as bad weather, only bad clothes’, so the popular Norwegian saying goes. And as frustrating as it is to accept, not fully planning for the weather can severely affect your performance. 05 A thorough warm-up is a great way to enable the body to perform at its best. The aim is to elevate the heart rate, increase blood flow to the muscles and raise your body temperature. Racing in compression gear or arm sleeves, as well as your tri-suit, will allow the body to carry forward the physiological effects of the warm-up into the first run. 06 Coming in sweaty after the first run can place you in a precarious position going onto the bike. It’s normal to cool down when you start riding, so…

LONDON DUATHLON Various distances Richmond Park, London 16 September  londonduathlon.com OULTON PARK AUTUMN DUATHLON Various distances Little Budworth, Cheshire 30 September  xtramileevents.com STORM THE FORT Various distances Clun, Shropshire 7 October  stormthefortduathlon.com SUN CITY DUATHLON 5km run/20km bike/5km run Sunderland, Tyne and Wear 7 October  suncitytri.co.uk BEDFORD AUTODROME DUATHLON Various distances Thurleigh, Bedfordshire 14 October  nicetrievents.com BOWOOD HOUSE DUATHLON Various distances Bowood House Estate, Wiltshire 14 October  lpsevents.co.uk CHILHAM CASTLE DUATHLON Various distances Chilham Park, Kent 14 October  trispiritevents.com HOLDENBY DUATHLON Various distances Holdenby House, Northamptonshire 28 October  onyourmarksevents.org THE BALLBUSTER 12.8km run/38.6 bike/12.8km run Box Hill, Surrey 3 November  humanrace.co.uk ROBIN HOOD OFF ROAD DU 5km run/17km bike/3.4km run Sherwood Pines, Edwinstowe 3 November osbevents.com COED Y BRENIN TRAIL DUATHLON Various distances Dolgellau, Gwynedd 4 November  alwaysaimhighevents.com CASTLE COMBE…

01 GOLDEN CHEETAH An impressive piece of software built by people who believe that the data should be freed from manufacturers like Garmin and Polar. As such, you have to download it to your PC or Mac. You’re then given a complete set of power metrics including ‘W Prime’, which essentially quantifies how many matches you’ve burned and was developed by Exeter University’s Dr Phil Skiba. It’s also free.goldencheetah.org 02 INSCYD An extremely smart piece of software that provides a multitude of data including, uniquely, a breakdown of how much energy you get from carbohydrate and fat metabolism. Also records useful measures of performance like anaerobic capacity and economy of movement. Used by Jan Frodeno’s coach Dan Lorang, though currently only of use and availability to coaches and sports scientists.…

Your off-season will likely be filled with long, low-to-medium intensity runs to crank up aerobic capacity and transform you into a fat-burning machine, though your muscular and neurological systems will also appreciate a few intervals to not only keep speed ticking over but add much-needed variety, too. That’s why our test runs were between 30min fartlek sessions and 75min easy(ish) runs. Comfort ratings were based on initial fit and how opinions changed – or not – on the fly. Stability was key, too. There’s no point in having a comfortable shoe if, when you run, your foot’s shifting around. Finally, we weighed each with Salter scales.…

SPECIFICATION Weight 7.3kg (58cm) Frame Carbon Fork Carbon Gears Shimano Dura-Ace Di2 9170 (52/36, 11-28) Brakes Shimano Dura-Ace hydraulic disc Wheels Enve 3.4 disc SES Finishing kit Fizik Antares R5 saddle, 25mm Continental Grand Prix tyres HIGHS Assured handling, solid chassis and sublime ride feel LOWS The tyres aren’t top of their class, and the saddle is mid-range, too BUY IF You want an absolutely stunning all-rounder that’s more cost-effective than its racing rivals…

WARM-UP 1km mixed swim, drills & kick, building effort • 200m easy swim stretch out SPEED SESSION 1 30secs rest after each set • 4 x 35m aerobic, 15m sprint; 100m easy • 4 x 15m aerobic, 25m sprint, 10m easy; 100m easy • 4 x 15m sprint, 15m easy, 15m sprint; 100m easy • 4 x 50m at race pace; 100m easy SPEED SESSION 2 30secs rest after each set • 4 x 25m slow arms/fast legs, 25m easy • 4 x 25m fast arms/slow legs, 25m easy • 4 x 25m super high cadence arms and legs, 25m easy • 4 x 50m fast swim; 100m easy • 8 x 25m push off, 3 x fly strokes extend into 5m fast FC leg kick into sprint to wall;…

PICK THE RIGHT SEAT Selecting the right saddle is key to comfort. If you’re moving around and can’t get comfortable it’s a sign the saddle and position is not set up correctly. Head to your nearest bike store for more advice. TRACK YOUR SLEEP It’s the area we neglect the most, so it’s worth tracking how many hours you get. Start writing down the hours you sleep and see if you can see any trends. More recovery equals better sessions. MONITOR COFFEE INTAKE Caffeine is a great way to boost performance, but if you drink too much it can negatively affect your sleep as well as training. Around 400mg (approx. 4 cups) is the recommended daily allowance.…

RACE STRESS-FREE This is a good chance to practise some ‘stress-free’ racing. It’s a bonus race that you hadn’t originally planned, so relax and enjoy it – you might just perform better! NEGATIVE SPLIT IT The key to a fast race is to negative split it. Try to start at a manageable pace and get faster with each km. Plan what pace to start at based on what pace you want to average for the run. DO THE PIGEON POSE While the end of the season comes with multiple fitness benefits it might also come with tight muscles and aches and pains. Stretch your glutes post-race with this great yoga move.…

GO ON AN ADVENTURE Don’t be afraid to explore new routes. What’s the worst that can happen?! Just be careful of your tyre/foot placement. GET ADVICE If you’re new to the off-road scene, seek advice and go out with friends that are experienced on the trails. BE SMART WITH KIT Use the correct kit and equipment for off-road training. Your super light aero TT bike will not last long in the mud! DON’T SWEAT IT You might slip and fall, it happens to the best of us. Pick yourself up and carry on – if it’s not too serious! As before, plot your path wisely.…

GOOD MASHED For some fast-releasing carbs to replenish energy stores post exercise, pimp up your mashed potato with crushed garlic, extra virgin olive oil, freshly chopped parsley and a spoonful of coarse grain mustard. Serve with sausages and greens for an quick and delicious mid-week meal. BETTER SWEDISH SIDE DISH Rösti is a brilliant Swiss potato side dish. Grate potatoes with an onion, squeeze out as much of the juice as you can and season well. Heat oil in a nonstick pan, spoon in the mixture to form 4 x small röstis, press down with the back of a spoon and gently cook for 8-10mins each side until crisp. BEST NEW POTATOES New potatoes with their skins have the lowest Glycaemic Index, meaning that eating them plain and simple will…

PROS AND CONS OF DISC BRAKES Q What are the pros and cons of disc brakes and how do I adjust to them on my road bike? Liam Martin A Aside from a small weight and aero penalty, there aren’t really any cons to running discs. As for pros, braking performance is better, especially in the wet, and your expensive carbon rims will no longer be ground away every time you brake. Another big plus on long/steep descents is that there’s no risk of overheating rims and blown tyres. Adjusting to using them is really a matter of just being aware how they improve braking performance. Whether you’re using rim or disc brakes, the main limiting factor on braking is the tiny contact patch of rubber your tyres have…

IRONMAN BACK WOES Q I recently completed Ironman UK but my back really hurt on the bike, so after a climb like Hunters or Sheephouse, and after about 50 miles, I had to keep stopping to stretch it out. Any advice as to what I can do in training and mid-race would be great. Emma Sneddon A It’s common for Ironman competitors to experience back pain during a hilly bike after a choppy, wavy swim, or when you’re forced to keep looking up when in a large group of swimmers. So to start, take time pulling on your wetsuit. Roll the suit up your body with care, make sure the zip is straight and that there’s no excess neoprene under the armpits. A poorly-applied wetsuit means you will fight…

“I enjoyed trying to get through an hour’s public speaking without swearing” In the past I’ve always associated festivals with muddy fields, tents that end up looking like a student’s kitchen, watching bands I haven’t seen for 20 years, and suffering from constipation rather than visit the campsite ‘Turdis’ (as festival portaloos are known). But I’m delighted to say that my first tri festival was nothing like that, although I still ended up trudging home looking like a hipster’s ghost, thanks this time though to athletic effort in the heat rather than drinking my own body weight in value-brand cider. The festival in question was the Ripon Tri Festival, an event organised by the splendid folks at NYP Tri in Yorkshire and involved a standard-distance race on the Saturday, a…