Indholdsfortegnelse for November 2018 i 220 Triathlon

Once the open-water season comes to an end and it’s back to the swimming pool, you may find you’re missing the extra buoyancy and improved body position given by wearing a wetsuit. One solution to sinky legs is to add a pull buoy, the other is to wear a set of neoprene shorts – but swim experts Speedo have created a more sophisticated option with this cutting-edge new swimsuit. The standout feature is the targeted neoprene panels in the legs, designed to lift them and give you a better body position, which emulates more closely how you will swim on race day in a wetsuit. Other elements of the suit are pretty techy too, though, with bust support provided by PowerMesh and a 360° underband, giving a secure fit and…

“I love how we all celebrate one another’s accomplishments” Triathlon was my secret daydream. However, I never thought I’d actually do one. In 2012, I was morbidly obese. I couldn’t even tie my own shoes and had no idea that I liked sports. In five years I lost 200 pounds (90kg) through sound nutrition and exercise, I fell in love with triathlon and have done three world championship races since – it was a whirlwind. My first ‘workout’ was walking to the neighbour’s driveway and back (about 300m) and I was close to red-lining! I kept walking slightly further each day until I could do 5km without stopping. Then, I started aqua aerobics classes and swam a few lengths. Once I’d mastered that I took a spin class and began…

Scientists in America have identified a new ‘muscle switch’ that influences the benefits of exercise. The team studied rodents and then humans over a period of exercise and discovered that a protein, c-Jun N-terminal kinase (JNK), stimulates the individual’s response to training. If JNK is activated during exercise, it drives muscle growth; if it’s not, muscles improve their adaptation for endurance and aerobic capacity. Key to JNK’s role is its impact on the muscle signalling pathway myostatin, with reams of research showing high levels of myostatin help boost endurance performance; low levels are associated more with muscular force. The team showed that inhibition of JNK increased myostatin signalling, resulting in greater endurance gains. However, levels of JNK varied between subjects, suggesting differences are down to mechanical stress on the muscle.…

GPS A built-in GPS (Global Positioning System), instead of an accelerometer that measures movement, will give more accurate real-time tracking information, with many telling you the direction and distance back to your starting destination. HRM A HRM (heart-rate monitor) will allow you to train and race at your own best pace. The traditional chest strap is more accurate than the newer wrist-based optical heart rate (OHR), but many athletes prefer the comfort of a wrist-mounted device. ANT+ This’ll allow a wireless method of sending data from one device to another, like from your multisport watch to your computer for data analysis. Many manufacturers will have their own software (e.g. Garmin Connect) and you can utilise third-party apps for live tracking. CHARGING Once you tip over £100, most require USB charging…

01 @sarahshippey Morning run with the furries 02@sonia.kiwi A beautiful day on the Kerry Cliffs, Ireland. 03 @jennifersophiee First Ironman completed in 12hrs 33mins! 04 @sarahashcroft8 Registered and (excessively large!) bag collected – starting to feel a bit real now #IronmanWales 05 @mmlokhorst Aping around on a recce of the bike course #ironman703bintan 06 @diamondsmudger Food and gym stuff ready for two day shifts back at work 07@tom.hendrickx Going the extra mile in getting properly prepared for an organised start #zwintriathlon 08 @trigirlc The wind playing to its own music in Nelson Mandela Bay #im703wc…

JODIE CUNNAMA The Olympian Jodie’s competed at the top level for 16 years and written and spoken openly about mental and physical pressures of elite sport. DR ANDY KIRKLAND The Coach Coach and lecturer in sports coaching at the University of Stirling. Also worked as a physiologist in high-performance sport. RENEE MCGREGOR The Dietitian Performance and eating disorder specialist and dietitian, who works with a number of high-performance endurance athletes. JESSE THOMAS The Ironman IM Wales and Lanzarote champ and former All American runner at Stanford. Now runs his owns sports nutrition company, Picky Bars.…

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 “Thanks to its GPS, you’re given speed, altitude, distance... in fact, all the metrics you’d expect from your multisport watch” EVERYSIGHT RAPTOR £699 Are the augmented Raptors the future of triathlon tech? Everysight bill these as the ‘first true augmented reality smartglasses designed for sport’, and it’s true that these are the finest pair of smartglasses we’ve tested… but there are hurdles to overcome before these become a mainstream triathlon item. Let’s start with the positives. While Everysight’s contemporaries display info from a projector in…

WARM-UP 20secs rest after each rep Stretch cord work on the poolside; 2 x 100m build swim; 4 x 50m kick on side with fins super streamlined; 2 x 100m alt. lengths breathing every 2 strokes/ breathing every 3 strokes DRILLS 1 As relaxed effort 25m drill/25m swim 15secs rest after each rep 4 x 50m (sculling); 4 x 50m (doggy paddle); 4 x 50m (fists only); 200m tempo swim DRILLS 2 As relaxed effort 25m drill/25m swim 15secs rest after each rep 4 x 50m (single-arm drill holding float arm, extended with non-swimming arm); 4 x 50m (recovery arm hand touches hip, shoulder, head); 4 x 50m (finger drag); 200m tempo swim COOL-DOWN 4 x 50m back stroke Stretch-cord rotator cuff exercises on the poolside ADAPT FOR BEGINNERS Use…

MAKE GOALS Pin-point an aim for each session and have these in front of you. You’re more likely to be driven and complete the workout well if you have specific session goals and targets. AVOID ILLNESS Keep the germs at bay after training sessions by using hand sanitiser – a great way to kill the bugs and, in the long run, bring more consistency to training if you don’t fall ill. MASSAGE FOR RECOVERY Trigger-point massage is a great way to loosen tight and sore muscles. With a foam roller or massage ball, you can hold and release pressure to effectively alleviate those specific niggles and knots.…

It’s that time of year again. You’ve had your break, maybe your body shape has changed a little after some post-season recovery, but you’re full of ambition for 2019. Perhaps you’re a returning triathlete looking to better your previous seasons, or a newbie looking for a challenge next year. Either way, it’s key that you get the fundamentals of triathlon training correct, and this starts with rebuilding your fitness with some base training. As with any aspect of fitness it’s necessary for the individual to find what’s right for them, but we all benefit by laying down strong fitness foundations over the winter months. A well-structured base phase should ensure that the bulk – around 70-80% of training time – is spent within an easy-to-moderate intensity. This allows for a…

SCOTT FINDLAY Tri effect on cartilage Sports-science graduate Scott is also a tri coach with the Hartree JETS and competes for Team GB. AMY RYAN Best yoga for tri Amy is the clinic director and a qualified physiotherapist with Six Physio. NIK COOK How to buy a road bike Nik is a freelance cycling writer and an experienced multisporter, who’s competed for Team GB. NICK BEER Muscles used in sprint Nick’s a sports injury rehab specialist and development coach, specialising in S&C work. DERMOTT HAYES Reader rescue Dermott is head coach at Be Endurance, and the organiser of the Storm the Castle duathlon.…

“The key to a successful sprint season is training volume intensity” HOW TO DROP RACE DISTANCE Q I’m looking to drop my favourite Olympic distance to sprint due to ongoing injuries that come on with longer-distance training. But when looking for a training plan, all that seems to appear are sprint programmes for beginners as if everyone starts there and then progresses to longer stuff. Is there any advice you could offer for having a really good go at sprint triathlon? Nick Jordan A Firstly, I’d map out your schedule up to next season; starting soon would give you in the region of 30 weeks until the 2019 tri season kicks off. I’d break this down as 12-week Base/10-week Build/8-week Peak. Make sure you have a solid Base phase…

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 is your off-season target? To up the run mileage and attempt a half-marathon PB. 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 £24 ZOGGS CENTRE LINE £24.99 If you’ve never used a snorkel and are looking for something basic and comfortable, then this is a good bet. It comes with a nose clip to help those who haven’t used one before, and will benefit strong swimmers wanting cardio gains. zoggs.com UNDER £25 SPEEDO CENTRE SNORKEL £25.00 Visually this stands out in the pool with its bright camouflage colours. The mouthpiece has added comfort and, while bulkier than some, the heavier weight of the snorkel actually acts as a focal point for your stroke in the pool. speedo.com UNDER £29 FINIS SWIMMER’S SNORKEL £28.99 This feels the lightest in the pool and maximises stroke efficiency through its streamlined shape and central mouthpiece. After a few lengths, it’s easy to feel at one…

TREK MADONE SLR 9 DISC £ 10-10,550 Trek bill this as the most comfortable aero road bike in history, with an adjustable IsoSpeed mechanism under the top tube that lets you adjust the compliance of the frame. The frame features Trek’s lightest carbon layup and a Kammtail Virtual Foil aerodynamic tubing to produce an overall weight of 7.56kg. You can pick from rim brakes (£9,550) and the disc option seen here. The spec includes the top, top-end Shimano Dura-Ace Di2 drivetrain, Bontrager’s Aeolus XXX 6 tubeless-ready wheels and their Montrose Pro saddle. trekbikes.com…

01 In the week after the race, it’s important to get the body moving. I swim 1-2km the day after an Ironman as it’s easy on the body. And if possible, I’ll jump in the hot tub as well. I won’t run until the Wednesday after the race – I’ll stick to easy swims and biking, with some light mobility and a massage. Compression is great too, but my favourite device is the NormaTec recovery boots. TD 02 I love to wind-down with a drink after a race and, of course, munch on some of my favorite foods that I’ve previously abstained from eating. But do try to get some protein into your system as soon as possible after a race. TD 03 I’m a big fan of essential oils.…

GET VIDEO ANALYSIS For many, seeing yourself underwater for the first time is a eureka moment! Speaking from years of experience, video analysis can help massively, especially if you’re a visual learner. GET COACHING INPUT Seek coaching input and feedback to help prioritise your stroke development. Hours of training won’t work if you’re doing it wrong, it will only compound bad habits! TRAIN ON LAND Start to build your strength and conditioning work to help develop a more robust body; ideal for injury prevention and to enhance performance next season.…

“Uphill running is great for improving areas of fitness such as balance, stability in the ankle muscles and proprioception” STRIDE Speed up and shorten your stride to get up the hill efficiently. FORM Stay efficient by keeping your shoulders squared to the hill and not rocking with the effort. LEAN Try to lean forward from the ankles to improve your drive up the hill. While some people may consider running up a hill to be a chore, it can not only be hugely satisfying but also incredibly beneficial too. First off, you need to remember the difference between hill reps and a hill run - instead of repeatedly running up the same hill, you can explore any path you like. And due to the uneven surface and mixture of terrains…

DON’T RUSH IT Let your fitness return at a sensible pace and keep the intensity moderate for the vast majority of sessions. HAVE GOALS If you’ve not yet chosen your target multisport events for next year, do it soon so you have a clear focus to your training. KEEP A LOG Record what you’re doing and make notes on performance in a training diary. Use this to create a picture of your efforts. TRAIN RAIN OR SHINE Get outdoors and train even if it’s a bit chilly. Don’t become a hermit over winter and top up those vitamin-D levels when you can.…

PERFORMANCE There’s plenty of evidence demonstrating the benefits of using caffeine to maximise performance. It’s been shown to alleviate fatigue in the final stages of an endurance session by reducing the perceived rate of exertion; improve the body’s ability to use fat for fuel in fasted sessions; and improve cognition and decision making. RECOVERY A recent systematic review (International Journal of Sports Nutrition, exercise and metabolism, 2018) concluded that coffee beverages could be beneficial in glycogen recovery post high-intensity training. It’s believed that caffeine enhances uptake of carbs into the muscle, allowing for glycogen restoration. HYDRATION This new info combined with the very well-documented knowledge that milk makes an ideal recovery choice, as it provides hydration, electrolytes, easily digestible carbs and protein, gives us sufficient evidence that we should all…

How can I increase my testosterone naturally? Exercise regularly, inc. weight lifting; eat a good balance of protein, fat and carbs; minimise stress and cortisol levels; boost your vitamin D levels (more sun or via supplementation); and get plenty of restful high-quality sleep. How long should I be able to hold the plank for if I have a strong core? According to veteran strength coach Dan John in his book Can You Go? it’s two minutes for a fit and healthy individual. And no more: “It’s just a plank. More is not better, ” says John. What is a hypoxic swim session and how are they beneficial? The literal definition means to swim with fewer breaths per length, which limits the supply of oxygen to your body. The traditional thinking…

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 BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run DNS/DNF/DQ Did not start/Did not finish/ Disqualified DRAFTING Hitching a ride on someone else’s slipstream in the bike or swim INTERVALS Intensive training using repeated on/off efforts REST INTERVAL (RI) Period of rest between reps T1/T2 ‘Transition 1’ (swim to bike) and ‘Transition 2’ (bike to run) TAPER Reducing your training in the days just before your big race TIME TRIALS A set-distance session, where the aim is to swim as fast as you can over the allotted distance TRANSITION AREA The…

“To emphasise, no triathlete has won Olympic gold and the WTS in the same year” Is it time for the World Triathlon Series to return to a one-off race for the world title? The question has been often posited since the International Triathlon Union first introduced the multi-race series in 2009 that demands triathletes accrue points throughout the season before lining up for an upweighted Grand Final. The sport’s luminaries have long lamented abandoning a single showdown format, among the questioning voices, Alistair Brownlee. The two-time Olympic champion has featured increasingly sparingly since winning a second world title in 2011, but in enjoying the Grand Final spoils four times, has underscored his appetite for one-day competition. The series concept is no failure. It gives prominence to regional races, is admirably…

1 A portable-fuelling system is a must for extended stints on the trails. The Vital 8L (£20) from the Swedish transportation specialists Thule features a 2.5L hydration reservoir, straw and bite valve, an expandable panel to help carry up to 8L of cargo and loads of pockets. 2 A mountain bike-specific helmet will give you more protection. Take the Abus Montrailer Ace MIPS (£149.99), for example, which offers five surrounding outer shells of polycarbonate, structural reinforcement and MIPS technology. 3 A flat-pedal pair of shoes over clipped-in pedals will mean you can put your feet down for more reassurance on uneven ground. The Ion Raid II (£83.99) feature a grippy, firm sole, a classic lace closure and plenty of durability. Plus, they’ll make you look like a true off-roader. 4…

1 Run off road at least once a week – style, cadence, feet placement will be different. Get comfortable running both up and down on trails and looking as far forward as you can see. 2 The run is hilly so make your training specific. Try a hilly fartlek for 40-60mins. Alternate hitting the uphills then the downhills. 3 You don’t have to be a mountain biker to do this race but try and ride off road with someone experienced beforehand to boost your confidence. 4 Don’t neglect your endurance – do weekly, longer road rides, up to 3.5hrs, at a conversational pace. 5 Practise bricks, e.g. a 2-3hr bike hitting the hills hard onto a 15min easy run. Or, 90mins steady bike onto a hard hill run with 3-6…

The 2017 release of the Garmin Fenix 5 confirmed the brand’s position at the pinnacle of multisport watch design, with the unit arguably edging Garmin’s own FR 935 as the ultimate tri watch. And now Garmin are back with another three Fenix models – known as the 5 Plus series – for multisporters to sink their pay packets into. Key features of the 5 Plus range include Garmin Pay for contactless payments, and the ability to store up to 500 songs and download offline playlists from certain music streaming services, as well as transferring music directly from your computer. In terms of training tech, there’s the addition of a pulse ox acclimation sensor that monitors blood oxygen saturation levels on the 5X Plus model (key at higher altitudes) and built-in…

“After reading about John Tan in 220 , it was refreshing to know I wasn’t alone with my swim fear!” IN FRONT OF THE LENS Having lost approx. 9.5 stone in the last 11 months, going from 22st 11lb down to 13st 5lb, I recently competed in my first-ever Try-a-tri. My biggest fear was the swim. But after reading 220’s August issue and the article [Why I Tri] about John Tan [who had a debilitating fear of open water], it was refreshing to know I wasn’t alone! It’s been such a learning curve, but 220 got me over the line. Thanks for the fascinating articles, they really do help. Stephen Kelleghan 220 replies: Excellent work, Stephen! And good luck with the swimming. A 220 WEDDING My husband and I got…

From the ingredients labels on foodstuffs to the digital display of the spin bike, you can’t escape calories. It’s also hard to avoid articles explaining that to enjoy X treat you must burn Y, but the view that sweet or fatty food is a guilty pleasure to be purged is being increasingly challenged. Four-time Ironman world champion Chrissie Wellington even wrote an impassioned letter to 220, stating: “I am shocked and disappointed to see messages suggesting that the consumption of certain foods is concomitant upon undertaking exercise. The implication is that exercise is a punishment. Some may think such messaging innocent and innocuous. As someone who has struggled with eating disorders, I view this narrative as being extremely unhelpful and potentially damaging.” It’s undeniable modern society has an unhealthy relationship…

TD Tim Don (GB) Age 40 Best Kona performance 15th in 2015 DR Daniela Ryf (SUI) Age 31 Best Kona performance World Champion in 2015, 2016 and 2017 LS Lionel Sanders (CAN) Age 30 Best Kona performance 2nd in 2017 LC Lucy Charles (GB) Age 25 Best Kona performance 2nd in 2017 PL Patrick Lange (GER) Age 31 Best Kona performance 2017 World Champion and course record holder JF Jan Frodeno (GER) Age 36 Best Kona performance World Champion 2015/16 HJ Heather Jackson (USA) Age 34 Best Kona performance 3rd in 2016 SK Sebastian Kienle (GER) Age 34 Best Kona performance World Champion 2014…

PRIORITISE Work with a coach to identify key technique drills that give maximum return. Think, what’s going to have the biggest impact? VISUALISE Watch video of correct technique and use the images to help visualise correct body movement through the water. MOVEMENT Sometimes having a coach manually correcting your stroke helps you to feel the desired patterns of movement. Now is the perfect time to reflect on what has/hasn’t gone well this season and work out where you can make the most progress before setting new goals for 2019. This basically means stripping your stroke right back and then doing it better! Key aspects to consider are: body position and how streamlined you are in the water; breathing technique; leg kick in terms of propulsion and rhythm; arm stroke propulsion…

“This session is all about control, and the turbo is the perfect tool to harness this” POWER Keep focused on cadence and power delivery – by combining the two you will get faster. FORM The last effort is going to burn but avoid injury by maintaining consistent form. HYDRATE Stay hydrated and fuelled so that you’re more likely to complete a successful session. Activating different ranges of pace and cadence at varying intensities is a great way to improve power transfer while boosting overall fitness. Producing power at the pedal will essentially improve your ability to respond to changes of pace, which will improve your overall bike leg during a triathlon. This session is all about control, and the turbo trainer is the perfect tool to harness this. In the…

MUD RUN These events are great for building all-round fitness. They also target stability and strength due to the obstacles you have to navigate and having to work hard through the mud! CROSS-COUNTRY RACE A cross between a hill run and a mud run event, x-country races are great for improving run-specific movements, which will improve your proprioception and ankle stability. INFLATABLE 5K Being a serious triathlete doesn’t mean you can’t have fun! This type of event may also end up being one of the toughest 5k races you’ve ever done!…

Off-season can be a blessing and a curse. But having a full rest from all training and racing is key, both physically and mentally. Whether you’re a pro, amateur or junior, the body needs to have some down time. And the mind, for me anyway, needs to switch off from all that data – HR, power, etc. – early-morning swims, long runs, track sessions, travel, race weeks, altitude training… the lot! It’s time to give that lot a rest and switch off. TIME TO PLAN I normally take about 10-14 days totally off then I do about 2-3 weeks of unstructured training, so by that I mean a few mountain bikes, road bikes, a few runs, and I try and get in the pool and the gym. This is just…

TRI EFFECT ON CARTILAGE Q How does endurance sport affect cartilage? Lisa Neagu A As we age, our body naturally goes through a state of decline, but we can both accelerate or decelerate the process through the choices we make. Compounds called proteoglycans are found in the cartilage and are associated with cartilage health; they’re essential for resisting load and not becoming compressed or breaking down. It’s been suggested that walking/running will increase the stiffness and proteoglycan synthesis whereas continuous standing compresses the cartilage. It’s this cyclical nature of running or walking that may beneficially affect cartilage health. However, mechanical overloading can lead to a reduction in these proteoglycans. Considerations such as the terrain and the session intensity can also have a detrimental effect. Another recent study, however, suggests…

1 Get as much OW practice as possible, including sighting and buoy turns. Pool swimming only will make this a challenge on race day. 2 Take the time to ride the course ahead of race day. The 30km lapped route has many turns, uneven surfaces and lively road conditions. 3 Every athlete wants to avoid the dreaded DNF – remember your spare tubes and puncture kit. 4 The bike course is technical, with few open stretches or straight descents. Consider racing your road bike instead of a TT.…

“At least I lost while looking stylish, which is a notable first” What ho, old beans! I hope you’re having a spiffing season so far and that your results have all been absolutely top hole. In case you’re wondering why: a) I’m suddenly being nice, and b) I’ve gone all Bertie Wooster on you, it’s because I’m feeling in an uncommonly gentlemanly mood having just participated in an extremely civilised bicycle race on my trusty velocipede. For many years my most-ridden bike has not been my long-suffering road bike (complete with skipping gears, creaky left pedal and sticky handlebar tape courtesy of a thousand split energy gels) but has in fact been my Brompton. For those unfamiliar with this style of steed, it features no carbon, no tri-bars, no bottle…