Indholdsfortegnelse for January 2019 i 220 Triathlon

1 Canterbury’s Vapodri Printed Leggings (£34) feature the brand’s VapoDri tech to wick moisture away, a mesh waistband for added comfort and support, and a concealed pocket for storing valuables. 2 Craft have long been a reliable option for their range of cold-weather base layers. The Active Intensity (£34) is made from 100% polyester elastic, is bodymapped for optimal body-temperature management and features an ergonomic fit for freedom of movement. 3 The key feature of the Brooks’ polyester Windshield Gloves ($50) is the retractable and weather-resistant windshield to protect your fingers from added chills. The fingertips underneath are touchscreen-friendly and there’s reflective detailing. 4 Dexshell’s versatile Beanie Hat Solo (£22) is both wind and waterproof, and features a micro-fleece liner and the brand’s high thermal rating. A range of colourschemes…

1 Complete runs on the flats and hills; hills will help prepare you for that final run. Mix your runs with some shorter sprints at race pace while holding form. 2 It’s important to practise transition time and time again to avoid any unnecessary time loss. Set up an area at home and run through it until it’s second nature. 3 As this is an undulating course, incorporate a mixture of climbs, flats and downhills into your bike training to build up strength and get used to the switch in cadence, keeping it high when climbing. Practise being comfortable on the tri-bars and keeping control on the fast descents. 4 Do a short bike, get straight off and then do a short run to get used to the feeling. It’s…

Pioneering Swedes Poc proclaim the Ventral Spin as their most advanced aero helmet yet, a strong claim indeed given their previous lids have included the groundbreaking and award-winning Tempor and Octal. The Ventral Spin has been designed using Computational Fluid Dynamics (CFD) testing in a bid to source aerodynamic gains. The ventilation and air flow design, meanwhile, seeks inspiration from the Venturi Effect, which is the reduction in air pressure when a fluid flows through a constricted section (in this case, the 13 ventilation channels). Elsewhere, there’s POC’s patent-pending silicone pad technology system named Spin, an EPS liner to enhance crash protection, a unibody shell construction and Poc’s 360° fit retention system. The overall weight comes in at 250g, and you can see how it stacks up against the aero…

PODIUM PURSUIT Greetings again from across the pond! Thank you for printing my letter in your October edition (Racing Over the Pond, Issue 356) about signing up for my first duathlon. I wanted to offer some post-race follow up – I took third in my age-group (55-59), edging out two others for the bronze! I truly believe it was the training sessions and advice I gleaned from your magazine which helped get me to the podium, so thank you. Of course, I hope to repeat this, or maybe even win silver or gold someday, but mainly I hope to always enjoy the pursuit of my own self-improvement as a multisport athlete. Having 220 constantly fuel my passion will make this possible. You guys ROCK! Paula Beebe, California 220 replies: Absolutely…

RIDER MOT Five components including maximal aerobic fitness, blood health test and musculoskeletal assessment. Up to 1.5hrs. £195 . PHYSIOLOGY PERFORMANCE 11 assessments including lung function, anaerobic and aerobic work capacity, training implications and torque-power cadence relationship. Up to 4hrs. £375 . LONG-DISTANCE SPECIALIST 15 assessments including cadence optimisation, course-specific performance modelling, and priorities for race preparation and training. Up to 5hrs. £575 .…

01 SPENCER SMITH Two-time ITU world champ Smith’s fifth at Kona in 1998 was the British record for nearly 20 years, but his wings were clipped by an erroneous nandrolone test and a subsequent 17-month court case. He returned to Hawaii to finish eighth in 2000 and would later win Ironmans in Florida and Brazil. 02 SIMON LESSING Lessing won both the ITU Long Distance Worlds and Nice Triathlon during his short-course career, but he wouldn’t focus fully on Ironman until after the 2002 Commonwealths. The four-time ITU world champ would break the course record at Ironman Lake Placid, but his ventures in Hawaii both ended with DNFs. 03 TIM DON Don made his Ironman debut with a victory in Mallorca in 2014. After a season of winning 70.3 races…

OUTSOLE GRIP Trail shoes have a more pronounced grip than a conventional road shoe to grab onto muddy ground. Deeper lugs are useful in a British winter. MIDSOLE The mid-layer of a shoe that sits between the insole and the outsole. Many trail shoes are less cushioned because of the softer terrain. Of all the tests we provide on 220 Triathlon’s pages, the trail shoes comparison is the toughest, most tiring and physically demanding. But it’s also the most fun-filled and exhilarating. Since late summer, we’ve regularly found ourselves submerged in bogs, knee-deep in mud and leaping logs in conditions that would have any normal person confined to the turbo, treadmill or reruns of Lovejoy. But it’s not just the mental benefits of escaping modernity for a stint in the…

The fact this trail shoes test has left us fitter than we’ve ever been in late November (just in time for a barren tri calendar!) is testament to the enjoyment and fitness gains that come from trail running. All of the shoes here had elements that we’d recommend, but with major differences in their intended use. The Salomon is just too niche for all-round consideration, and we’ll only be using them if a snowy season arrives. The ultra-targeting Scotts share some of the Salomon’s firmness and lack of versatility, while the Asics and Saucony were two major-brand disappointments and were both trounced by Brooks. The parkrun-friendly New Balance beat the Merrell in the battle of the lightweight race-day numbers, while the fair-weather Columbia have the top comfort tag. That leaves…

BLOOD LACTATE Lactate is a product of anaerobic glycolysis. At rest it’s typically between 0.8mmol/l and 1.3mmol/l and increases with exercise intensity, worsening effects on performance due to the inhibition of energy production. AEROBIC THRESHOLD The ceiling to your aerobic base and marked by the exercise intensity where blood lactate rises above resting levels. With training it’s sustainable for long durations over 50 miles. LACTATE THRESHOLD The point where lactate accumulates exponentially in the blood, inhibiting performance. In very fit triathletes, this is sustainable for up to two hours. It’s the upper limit of aerobic exercise. VO2 MAX The maximum rate of oxygen consumption during exercise, reflecting your aerobic fitness.…

POSITION As your arm extends forward, your hands should tilt downwards from the wrist into a 45° pitch. FORM Timing is key – don’t rush the catch, rather gather water behind your arm/ hand. Likewise don’t glide as this is not propulsive. TECHNIQUE Set your catch – shoulders should be high into your cheek, elbow forward and above your forearm and wrist as illustrated. Developing an effective ‘catch’ is fundamental to producing powerful propulsion throughout the stroke. Common faults at the front of the stroke, including ‘overgliding’, pressing down, dropping the elbow and rushing the catch all lead to less propulsive pull/push phases. The following drills will significantly develop a better ‘feel’ of the water and a correct high-elbow catch: ‘Ride the wave’ sculling – side kick wearing fins, front…

TECHNIQUE Keep the core and body strong, try not to fight the bike. “Working on pedal efficiency through over-gearing and high-cadence drills will make you a more powerful biker” HYDRATION Keep well-hydrated, even in the winter months you’ll use a lot of fluid. CONTROL Control the set on the trainer. Make cadence the priority. Mixing up leg-speed work is a great way to increase overall speed on the bike. And while there are many arguments regarding how you should actually pedal, what I’ve found best with my athletes is switching up leg speed on any course, flat or hilly. So working through the winter months on pedal efficiency through over-gearing (low cadence) and high-cadence drills enables you to produce more power and become more efficient, that in turn will produce…

GET FAMILIAR WITH CADENCE Your cadence is the amount of strides per minute that you complete while running. This may show up on a sport’s watch as spm or cadence. HOW TO USE IT Using some sort of metronome can help you keep your cadence at the targeted level. However, it’s important that you don’t become reliant on it. DO THE 400M CHALLENGE Run 2 x 400m with each one taking exactly the same amount of time. The first should be run at a natural cadence, the second at 20spm higher than natural cadence.…

STAY ENTERTAINED For the long bike sessions, download some good music and movies onto your iPad or set yourself up in front of the TV. GET KITTED UP Take all of your training equipment with you and try to use your own cycling shoes if possible. DON’T FORGET THE PLAN Take the plan with you. No excuses for getting to the gym and not knowing what to do! RECORD AND REVIEW Record and review your data from sessions to help you monitor areas for performance improvement.…

PERFORMANCE Not a day goes by without some media post or influential athlete advocating a plant-based diet. While there’s good evidence that we should all be moving towards a more plant-based intake for health reasons, this doesn’t automatically mean that a diet devoid of all animal protein is the best choice for performance. RECOVERY It’s been documented time and time again that cow’s milk is one of the best recovery choices post training. However, the rise of plant-based milks, such as oat, rice, almond and hemp, means many are turning to these as their preferred choice with their cereal, in smoothies, in hot drinks, etc. NUTRITION However, animal proteins still have the upper hand in both recovery and muscle protein synthesis ( Van Vliet et al, 2015). While The Journal…

How long should a triathlon wetsuit usually last? How long kit lasts is largely dependent on how well you look after it and the quality of the product. But a decent suit from a reputable brand should last anywhere between four and 10 years, depending on frequency of use. What’s the best way to correct a speed wobble on the bike? Unweight your seat by standing up on the pedals – your weight acts to maintain the wobble, so taking the weight off should dissipate the oscillation. Also try squeezing your legs tightly against the frame’s top tube to stop the vibrations.…

Q Since my first triathlon last July I’ve really enjoyed training in all three disciplines and have made huge progress. But after so much progress, I’m worried that with my old training routine I won’t perform to the same standard. So, I’m making excuses, running with others, and training over longer distances so that I can’t compare my efforts. Have you got any suggestions to getting past this fear? Penny English A It’s not unusual to have fears when things move quickly. You haven’t really had a chance to celebrate the victories – make sure you take some time. There are lots of techniques to help manage these fears; the first is with a training plan, either by making one yourself or finding a coach. Having a targeted plan…

DRYROBE The ultimate piece of kit to preserve your energy and core temperature with full protection from the elements. The dryrobe Advance Long Sleeve offers fast changing with added warmth. Get dry, cover up and stay warm with dryrobe in any climate. dryrobe.com  / hello@dryrobe.com TRITOWEL TriTowel – the only transition towel that organises your race! With specific markings for your swim, bike and run gear, the brightly coloured, 100 x 60cm woven cotton towel helps you achieve a stress-free transition every time you race. £19.95 including UK postage. Search for TriTowel on eBay or Amazon. TriTowel@gmail.com PLATYSENS MARLIN The Platysens Marlin is a next generation swimming tool, not only recording your session like a swimming watch but speaking to you whilst you swim, giving you feedback on your stroke,…

MUST-DO RACES Ready for something new in 2019? Then check out the free wall calendar and our guide to 23 of the world’s best events on p36 for inspiration. BROWNLEE EXCLUSIVE Between them they’ve conquered short-course racing, so what next for the world-class sporting siblings, Ali and Jonny? We find out on p44. SWIM WITH THE DON! On p98 our comeback king, Tim Don, shares his top tips and favourite sessions to help alleviate pool-swim boredom this off-season.…

After a year of development with multiple Ironman champ Michelle Vesterby and the BMC-Vifit Pro Triathlon Team, top Italians Fizik debuted their latest range-topping triathlon shoes, the Transiro Infinito R1 Knit, at the Ironman World Championships in October. The standout feature is the titular knitted-material upper, which boasts an additional water-repellent treatment in a bid to prevent moisture absorption, as well as claims of enhanced comfort, ventilation and quick-drying abilities post-T1. Fastening comes from a pair of Boa dials located away from potential hot spots on the tongue, and there’s a cushioned, flat-seamed collar area said to promote sockless foot entry and long-distance comfort. The outsole, meanwhile, is full carbon and includes a replaceable heel skid plate. Also in the Transiro range are the more affordable Infinito R4 (£110) and…

The Great British Swim finish was just nuts. We invited 300 swimmers to do the last mile with me. We had guys in skins out there, we had some amazing Channel swimmers with us and we had the Royal Marines guiding everyone in… It’s hard to explain how I felt in that moment. I had to remove my goggles, I got so choked up. From the outset this was a team effort. The community of open-water swimmers and triathletes helped with advice and help! It was really nice getting that support. They’d say, ‘Oh wetsuit chafing, here’s what I’d do’, or ‘Your tongue is falling apart? Here’s a homemade remedy.’ The team got me through it too, for sure. Me and [captain] Matt got quite choked up last night. The…

The cholesterol content of yolks, plus a significant portion of the egg’s protein content within the whites, means maximising muscular strengths without cholesterol gains comes via ingesting the whites only. That’s conventional wisdom. But like new evidence that dietary cholesterol doesn’t translate into higher blood cholesterol levels, recent research by Dr Nicholas Burd from the University of Illinois disputes this white-only bias. Burd and his team compared the rate of muscle protein synthesis in 10 males who resistance trained. The men performed maximal leg press and leg extensions, and immediately consumed three whole eggs or an equivalent amount of protein from egg whites. The result? A greater repair and growth response from the whole eggs, meaning greater gains and, in tri terms, greater strength to build stamina and speed. Burd…

VENTING Aero road helmets will have less ventilation than a normal road helmet (but more than a TT lid) to increase aerodynamics, so the limited number they do have need to be in effective positions but not at the expense of drag (usually along the front and at the rear). RATCHET The ratchet or retention system will secure your head into the helmet and should be easy to adjust on the move. A dial as seen on the Poc is currently the most common system on aero road helmets, but ensure it sits neatly into the back of your head. CURVATURE Designed using Computational Fluid Dynamics and often tested in a wind tunnel, the curvature of an aero road helmet should aid aerodynamic gains by channelling and smoothing the airflow…

The future is about integration.” The words of Chris Boardman when we interviewed him three years ago about what tomorrow would look like for cycling and tri. We took it as integration of stem and bars, designing frames and cutaway tubes specially to match tyre widths… namely, making the different parts of a bike more united for improved aerodynamics and effortless speed. It’s now October 2018, a crisp day in Worcestershire and its meaning has been upgraded, tested and streamlined. “I don’t know anywhere else that has this level and accessibility of biomechanical, physiological and aerodynamic analysis under one roof,” explains Dr Barney Wainwright, head of performance and development at the recently opened Boardman Performance Centre. The £3-million centre in Evesham is the brainchild of Boardman. The former hour record…

01 I get most of my calories on the bike through energy gels; I put eight OTE gels in my aero drinks bottle and mix with a bit of water and sip it every 15mins. 02 I’ll have some cut up OTE Duo energy bars in the container on the top tube and some extra energy gels for an emergency. I can only eat the solid fuel if there’s a decent downhill on the course so I can chew. 03 I’ll have OTE energy drink in the front-mounted water bottle and one behind my saddle. If it’s not too warm, I’ll pick up a bottle of water from the aid stations to fill the front reservoir, which would give me 2L in total. 04 Going onto the run, I’ll have…

A long testing period gave us the chance to assess all shoes in a mix of conditions, from hardened late summer tracks to submerged winter routes. Each of the trail shoes was given a series of shorter and faster runs, and the same 20km off-road test loop, with grip, speed, comfort, stability, protection, ventilation and drainage all assessed. We also looked at value, aesthetics, durability and weight (all figures are for a single UK 7 shoe). We factored in the targeted aim of each shoe as well, whether that’s training, racing or a combination of the two.…

£2,401.98 dolan-bikes.com SPECIFICATION Weight 9.27kg (58.5cm) Frame 3Al-2.5V Fork Alpina carbon Gears Shimano Ultegra R8000 50/34, 11-28 Brakes Shimano - 8020 BR RS Wheels Mavic Cosmic Elite Disc Finishing kit Selle Italia X1 saddle, Alpina carbon seatpost, 25mm Mavic Yksion Pro UST tyres HIGHS Flawless Ultegra gears and brakes, sweet riding frame LOWS Not the most exciting, no thruaxles may be a concern BUY IF You want the class of a titanium frame in a stable and smooth ride…

FEEL YOUR CATCH Sculling and transition sculling drills will help you to develop a better feel for the water and achieve an optimised high-elbow catch position. Swim off your drills for better transfer. USE PADDLES Use freestyle technique paddles to correct your catch and stroke rather than build strength. If you have faults in your stroke, using larger conditioning paddles can increase injury risk. DRAW A SMILEY FACE! Use video, observation and even try drawing a smiley face on your palms so you can see it smiling back at you when you’re getting your arm/ hand in the correct position.…

STAY MINDFUL With this being the off-season make sure you get some downtime. Switching the mind off and relaxing will allow you to recover much faster, but also help you focus when training resumes. STAY HYDRATED Make sure you drink the NHS-recommended amount of 2 litres a day to really aid your recovery. Monitor your wee to see if you’re drinking enough – it needs to be straw-like. CARE FOR YOUR BIKE Keep on top of bike maintenance throughout the winter. If you haven’t already, take your race bike to your local bike shop for an MOt. Remember, a clean bike is a fast bike!…

WARM-UP 10mins easy Try to figure out your natural running cadence MAIN SET 3 x 15mins moderate As: 5mins normal cadence; 5mins normal spm +10; 5mins normal spm +20 COOL-DOWN 5mins easy Light stretching ADAPT FOR BEGINNERS You may want to the split the main set into smaller sections to give you a better feel for the transition between the different cadences. ADAPT FOR IRONMAN With this important technical work you can add in a bit of extra volume by running for 10mins moderate after each 15min set.…

POST-PREGNANCY PERFORMANCE Q I’ve heard that a woman’s athletic performance improves temporally after having a baby – why is this? Darcy Winterton A Gwen Jorgensen, Liz Blatchford and Nicola Spirig, to name but three top female pros/mums, have all shown motherhood shouldn’t be to the detriment of performance, and the science reveals that there are physiological benefits. One structural adaptation is the expansion of the ribcage during pregnancy, which would assist breathing, but of even greater benefit are the cardiovascular changes. Both age-groupers and elites enjoy up to a 50% increase in blood volume during pregnancy and up to an 18% increase in red-blood cell count. Stroke volume – the amount of blood pumped out on every beat – also rises by 10%. All these adaptations are heavily down…

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. Top 3 running tracks Going cool with ‘Cirrus’ by Bonobo, Outkast’s ‘B.O.B’ and ‘Translatlantic’ from Quantic. HELEN WEBSTER 220’s editor made the move from marathons to tri four years ago. Happiest when in the open water, she also competes…

UNDER £150 SALOMON LIGHTNING £130 The Lightning is the most stripped-back of the three jackets here, and is designed to be packable. The lack of pockets is a contributor to the lean 110g weight. You do get taped seams and a clever hood with a double band to stop it blowing down. salomon.com UNDER £175 INOV-8 STORMSHELL £170 Designed for fast racing in poor conditions, this breathable jacket packs away into its own pocket and has fully-taped seams to meet mandatory kit requirements, as well as a layered waterproof fabric. The roll-away hood also has a neat wired peak. inov-8.com UNDER £200 ON WEATHER JACKET £190 Using lightweight fabrics and a clever split design, this stylish jacket is fully-ventilated to stop you overheating. The upper section is coated with DWR…

S -WORKS SHIV £10,999 Alongside new bikes from Quintana Roo and Felt, a major launch at October’s Ironman World Championships in Hawaii was the all-new Shiv from S-Works/ Specialized, which was ridden by Brit star Lucy Charles to second in the elite race. In keeping with wider trends in the tribike market, the new Shiv features masses of integrated storage for nutrition and tools. But arguably the most striking feature of the Shiv is the fork, which extends all the way from the axle to the bars, and is said to significantly improve the bike’s performance in crosswinds. The initial limited run of 500 bikes will set you back £10,999. specialized.com…

SADDLEFIT Three components including use of BioRacer and GebioMized pressure mapping. Up to 1.5hrs. £150. CUSTOM INSOLES Three components including on-bike lower-limb assessment and custom footbeds. Up to 1.5hrs. £150. BIKE-FIT ROAD Eight components including BioRacer, GebioMized, and off- and on-bike assessment. Up to 3hrs. £275. BIKE-FIT TT Eight components including BioRacer, GebioMized, and off- and on-bike assessment. Up to 4hrs. £375. BIKE-FIT OPTIMISATION 11 components including pedalling efficiency measurement and personalised conditioning programme. Up to 6hrs. £575.…

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 POLAR VANTAGE M £249 Is the new Polar multisport watch worth the wait? Nearly five years after Polar’s last multisport watch, the V800, comes the Finnish company’s next-generation version: the Vantage M. Visually, it’s evolved from an antiquated square face to a slick round number, but what truly separates it in an ever-congested market? The key sell is what Polar call ‘next-level wrist-based heart-rate monitoring’. We’ve long been disappointed with optical-sensor numbers before but this is good, partly because Polar’s loaded the optical sensor with…

To conquer trail running and racing successfully, you must be prepared, adaptable and conditioned. It’s key 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 is a skill in itself and is a great way to gain an advantage. Hill climbing is notoriously hard and is easy to get wrong. The key is much smaller steps – long strides are hard to maintain. Focus on raising your knees higher, shifting your weight to the balls of your feet and moving your legs from your hips. The trails challenge you to constantly adapt your stride pattern and length. Relaxing while doing this is essential to running successfully…

Porsche is well versed in horsepower, but it’s far better known for tuning car engines than human ones. Yet tucked away in its ‘Experience Centre’ at Silverstone, where excitable car enthusiasts prepare to tear round a purpose-built race track in souped-up sports cars, you’ll find its Human Performance Lab, where clients are put through their paces aboard the resident Wattbike indoor trainer. We’ve been training with a Wattbike during the season, using training zones devised from a 20min threshold test. It’s an effective solution, but obviously comes up short compared to Porsche’s lab-based offering. In the home test you pedal as hard as you can for 20mins and subtract 5% from your average wattage, which gives you an estimated Functional Threshold Power or FTP – the power you can notionally…

POWERTAP G3 £499.99 The hub-based unit is easy to pair, wakes with a spin and calibrates quickly. Throughout our testing, the hub remained consistent with no bad data and no problems at low cadence or during sprints. The big, obvious downside to the 325g G3 is that you’re constrained to training with one particular wheel. If you need to use several wheelsets, or think you would like the option to upgrade, a crank or pedal system makes more sense. powertap.com 4IIII 105 5800 £379 If weight is a worry, the 4iiii is your meter. Incredibly, it adds just 9g in single-sided guise. In testing we were generally impressed with its performance, the app allows you to easily update software and is ANT+, Bluetooth and smartphone compatible. Our version recorded left-hand…

£1,999.99 genesisbikes.co.uk SPECIFICATION Weight 10.7kg (L) Frame Reynolds 725 steel Fork Carbon Gears Shimano 105 52/36, 11-28 Brakes Shimano BR-RS505 Wheels SR220 rims, Formula RX disc hubs Finishing kit Genesis Code 7 stem, Road Comfort saddle, Clement 28mm Strada LGG tyres HIGHS Sorted handling, smooth ride LOWS Carrying a bit of weight, shifters divide opinion, there are better value bikes BUY IF You want a sharp handling yet solid riding bike that’ll cope with pretty much anything…

WARM-UP 20secs rest after each rep 2 x 100m build swim 4 x 50m kick on side with fins, super streamlined 2 x 100m as: 25m doggy paddle/75m swim observing your catch DRILLS 1 15secs rest after each rep wearing fins 6 x 25m sculling front into half scull; 6 x 25m ‘ride the wave’; 100m swim, observe your arm/hand position (smiley face); 6 x 25m false catch; 6 x 25m double catch; 200m tempo swim DRILLS 2 15secs rest after each rep 2 x 50m Single-arm drill, focus on rotation to facilitate high elbow catch 6 x 50m Alternate paddles, fists only and swim – observe and feel your catch on each stroke 200m tempo swim COOL-DOWN 4 x 50m back stroke ADAPT FOR BEGINNERS Initially use swim fins…

POSITION Keep your body at a slight angle to the ground, this should be from the ankles not the hips. “For those new to cadence training, this session will allow you to increase your cadence slowly without increasing your risk of injury” RHYTHM As you speed up, keep arms in time with legs (e.g. left arm forward when right leg forward) in a normal rhythm. FORM Try to keep your stride length short to make sure your feet are landing underneath your body. Run cadence is a hotly debated subject in cycling, but probably doesn’t receive the attention it should for runners. As a rule, though, it’s generally suggested that run cadence should be between 85-95 strides per minute (spm). This is a very simple session for everyone, for those…

So we’re in the coldest, wettest period of the year. For triathletes, this can cause havoc as the usual outdoor sessions need to shelved for safety reasons. But, as we all know, messing with our schedules sends us into a spin! So when we need to find alternatives and train indoors, we need a plan – cue my eight-week schedule that will help you make the most of your time indoors. It’s true that as athletes we need to experience the same conditions that we might encounter on race day. But it’s not necessary that every single session has to be outdoors. In fact, there are so many advantages to training indoors that a large number of athletes choose this as their default – stories of multiple Ironman champ Lionel…

Oats Per 100g: 360 calories 66g carbs 17g protein, 10.6g fibre of which around 5-8g are beta–glucan, which when consumed daily has been shown to reduce cholesterol and prevent heart disease. Great breakfast as porridge – top with spiced stewed apple, honey and toasted walnuts before a cold-morning’s run session. Wholegrain bread Per 100g : 247 calories 41g carbohydrate, 13g of protein and contributes 13% RDA iron. Great snack – a slice of wholegrain toast topped with nut butter and banana makes a great mid-afternoon, pre-turbo snack. VERDICT Studies (American Journal of Nutrition, 2013) have demonstrated that oats have a high satiety factor, keeping full and you preventing blood fluctuations throughout the morning. Our winner!…

JAMES WITTS Post-pregnancy performance Freelance writer James specialises in sport science and endurance sport. NIK COOK Bike carbon quality Cycling writer Nik is a competitive multisporter who’s competed for Team GB in the duathlon. JOHN WOOD Front-crawl kick beat An award-winning tri coach of 10 years, John is also a former international swimmer. ANDY BLOW Female hydration needs Andy is the founder of Precision Hydration, which specialises in tailored sports hydration. DR TAMSIN LEWIS Reader rescue Doctor and IMUK winner Tamsin specialises in gut health, hormonal balance and mental resilience.…

How can you prevent seasickness in the swim? Don’t swim on an empty stomach; try earplugs to prevent water intrusion and any inner ear imbalance; wear two caps or a neoprene cap to provide better insulation and keep your earplugs in place. Avoid taking medication as it could cause drowsiness. Ginger in the form of tea, capsules, crystallised or biscuit has been known to work for some. What are isometric exercises and how do they help prevent/rehab injury? They’re done without changing the length of the muscles, so you’re in a static position working on muscle tension without any actual movement. So think planks, yoga, pilates… They help by building strength in key muscles.…

1 The Surf City Escape Triathlon (28 April 2019) is set on the west coast of Los Angeles. It offers sprint and Olympic races with an ocean swim, Pacific Coast Highway bike leg and beach run. 2 The New York City Triathlon (21 July 2019) includes a 1.5km swim in the Hudson River, a 40km ride into the Bronx and back, before a 10km run that finishes in Central Park. 3 The Olympic-distance Paris Triathlon (TBC July 2019) begins with a swim in the Bassin de La Villette before a closed-road bike leg along the River Seine and a run at the foot of the Eiffel Tower. 4 Ironman 70.3 Shanghai (TBC October 2019) is one of five 70.3 events on the Chinese mainland. The race is set on Chongming…

MEN’S WETSUITS Build quality, comfort, flexibility and insulation – the four key factors when choosing your neoprene. Spend more and the quality for each factor tends to increase. MAKO Genesis £1 8 0 A fine and affordable pick for short-course racers, plus 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 zone3.com ZONE3 Vanquish £495 A top-draw suit that just keeps getting better thanks to even more flex. Issue 353 zone3.com SAILFISH Ultimate IPS €875 A competitive high-end wetsuit that’s refreshingly robust and very quick. Issue 354 sailfish.com MILEAGE RUN…

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…