Indholdsfortegnelse for June 2019 i 220 Triathlon

1 The rear-facing Cycliq Fly6 CE (£169) has a dual security hit for on the roads. It comes with a 100 lumens light as well as a camera that can shoot up to 60 frames per second (and has a generous running time of up to 7hrs). 2 If you’re opting for softshell over hard, the Evoc Bike Travel Bag Pro (£529.99) is one of the most stylish around. It has separate wheel compartments, a bike stand and a frame pad, and is compatible for road, tri and MTB bikes. It’s also collapsible for easy storage. 3 The Hiplok Spin (£34.99) is the world’s first keyless wearable bike lock. It comes with an integrated resettable combination lock so needs no keys. The lean weight of 800g makes it nicely portable…

1 Practise swimming in a group in open water before race day, sitting on someone else’s feet and lifting your head to sight every five to seven strokes. 2 On your long ride in training, insert intervals of 10mins at just above your goal race pace in the aero position, followed by 5mins of riding steady. Increase the interval by 5mins each week until you’re comfortable for 25mins. 3 Six weeks before the race, start doing a 15min run off the bike at a steady pace after your weekly long ride. It will help your legs return to feeling ‘normal.’ With two weeks to go, extend this run to between 30-45mins. 4 Include hilly runs in training to prepare for Holkham. You’ll use more knee lift, and it will acclimatise…

Trek’s component arm Bontrager uniformly score well on these pages, and their wallet-friendly Hilo is an extremely light shoe (299g) that’ll be appreciated by pursuers of marginal gains due to the improved cycling economy. The outsole is made of nylon composite Bronze Series, which may lack the crisp power transfer of carbon models (it has a stiffness rating of seven out of 14), but it allows Trek to bring them in under £100. The shoes are compatible with both 3-bolt and 2-bolt SPD-style cleats and the fit is secured thanks to two straps, with the main one being a split/non-reverse design that won’t catch the crankset when riding and the other is a ‘set-and-forget’ lower strap. Micro-fibre uppers with flow-through mesh panels aim to enhance the breathability, while there’s a…

TRIATHLON NEARLY KILLED ME My relationship with triathlon has been bumpy to say the least, as it nearly killed me. During Ironman 70.3 Dubai 2017 I fell during the bike leg, plunging face first into the tarmac at approximately 30mph. I had a concussion, memory loss for a full day, and five fractures in the bones of my face. I finished the bike leg but was forced to stop during the run, when a friend saw me covered in blood and apparently a bit incoherent (all this after a remarkably coordinated T2, which I have no recollection of). I was feeding myself through a straw for one week, it was a full month before I could bite an apple, and I lived with risk of sudden death for a month…

01 LOVE WHAT YOU DO Triathlon is a straightforward swim, bike and run, but you must enjoy it if you’re going to train effectively for Ironman. I’ll never tire of hearing the bike chain running over the pulleys on my bike. 02 BE GRATEFUL EVERY DAY The sun is shining, and I want to go out and train because I still feel the love for the sport. When I’m ill and can’t train, it’s a reminder how much it means to me. 03 FINISH WHAT YOU START Whether it’s training or racing, that feeling of accomplishment at finishing the job is a reminder of why we do it. There is little better than finishing your first Ironman. Hold on to that thought.…

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 PROFILE DESIGN AERIA £799.99 Are the Aerias the ultimate in aerobar adjustibility? The deluxe and carbon Profile Design Aeria Ultimate Aerobar System is made to help any triathlete find their perfect position. The base bars and extensions have markers to help you get the correct reach, and the huge array of spacers included allow for a stack height range of 25mm to 105mm. The spacer sizes go up in 5mm increments – allowing for precise fitting options – while there’s also some tilt adjustment under the…

Ask any triathlete what the least inexpensive piece of their race day kit is and chances are (elastic laces aside!) they’ll point at their goggles. Although they may not be a major investment, goggle technology for open-water swimming has moved on quickly in recent years and picking the right pair can make your triathlon swim more comfortable and lead to marginal gains, too. Open-water goggles differ from pool goggles in two key ways. They are usually bigger to allow for a wider range of visibility and whereas pool goggles only need to reduce the harsh glare of fluorescent pool lights, open-water goggles need to come in a wide range of tints to allow for different weather and water conditions. For example, you wouldn’t choose the same goggles for a murky…

SPECIFICATION Weight 7.9kg (XL/59cm, 700c), 8.77kg (XL/59cm, 650b) Frame EPS super light carbon Gears Shimano Dura-Ace (52/36, 11-28) Brakes Shimano Dura-Ace hydraulic disc Wheels Hunt x Rondo 50 carbon (700c), aluminium (650b) Finishing kit Easton EC70 aero bar, Panaracer Race C Evo 25mm 700c tyres, WTB Horizon 47mm 650b tyres, Fabric ALM Ultimate saddle HIGHS Hugely versatile, light, fast and fun LOWS Only the 650b wheels make full use of versatility BUY IF You want one bike to do it all…

PRACTISE SIGHTING DRILL Efficient sighting coordinated with your breathing stroke is key to fast, efficient open- water swimming. Aim to sight every 6-8 strokes with minimal head lift. PRACTISE TURNS Accelerate and try to lead into each turn. Aim to hold your line/position by swimming strong through the turn. Accelerate and sight out of each turn to find clear water. PRACTISE TRANSITIONS Transitions = free speed! On exiting, lift your goggles on to your head, remove your wetsuit down to your waist. In T1, pull your wetsuit down to your ankles and then ‘stamp’ out of it.…

USE AEROBARS Aerobars are key when it comes to pacing. Your body creates 80% of your drag so adapting your profile on the bike will certainly produce some speedy bike times. EAT FLAPJACK! Flapjack is a great fuel source for your rides, especially on those longer ones at the weekend – it’s a big favourite of mine for fuelling, giving a much-needed sugar boost when I need it most. GET COMFY Try to get shorts and pad widths that fit your body shape correctly. Lots of saddle companies and shorts companies have ways of measuring your correct saddle shape and pad width.…

You’ve had a great swim, you’ve nailed the bike and the race is going to plan. Then the wheels come off completely on the last phase of the race – the dreaded run. The good news is you’re not alone. Many triathletes set themselves up for a great race but then simply work their way through the run, hanging on and hoping for the best. Now is your chance to correct that with our eight-week plan to boost run fitness and speed. The training plan overleaf is for those working towards Olympic distance and is run-dominant, so you might need to make some sacrifices to your bike and swim volume, but these can create dividends in the run leg. If your race focus is on sprint, reduce the volume by…

FRUIT VS VEG Q How do fruit and veg differ and is one better than the other for triathletes? Kate Johnson A Fruits are found in the flowering part of a plant, whereas vegetables are from the rest of the plant. Nutritionally they’re very similar; both provide a great source of fibre (many of which are prebiotic – meaning they’re great food for good gut bacteria), vitamins, minerals and other compounds great for health, like antioxidants. Both can be good options for hydration too, as they have a high water content. The main difference nutritionally is in the amount of sugar; as expected fruits often have higher amounts of simple sugars which means they may be more useful when needing a quick release of energy. However, it depends on the…

Q My turbo sessions on a Friday night tend to be followed by red wine rather than water! I was wondering what the implications are from a muscle point of view? Does this undo the whole session or does it mean that I don’t get the gains I should have? I’m training 12+ hours a week so want to balance living a little without implications on training too much. I have some big races leading up to IM UK and then the 70.3 World Champs in Nice, with the dream of a Kona qualification. Also, I’ll be turning 50 this year so I don’t know if the ageing process adds another dimension to all of this. Louella O’Herlihy “To optimise recovery, you need carbs, electrolyte and protein” A The reality,…

VESTED TRI-SUITS Comfort is key when buying a tri-suit. Ideally it needs to be supportive, lightweight and include pockets. Also check for any irritating seams. ZONE3 Aquaflo+ £95 Smartly designed and functional suit for a great price. Could even work for IM. Issue 363 zone3.com 2XU Perform £110 Exceptional breathability and high-performing suit for fast racing. Issue 363 2xu.com/uk ZOOT Ltd Ali’i £115 Extra comfy seams, breathable, good padding and roomy pockets. Issue 363 zootsports.co.uk HUUB Core £129.99 Huub’s most functional and accessible suit for the majority of triathletes. Issue 363 huubdesign.com ROKA Gen II Elite £250 Simply superb leg grippers and carbon knit front for up to middle distance. Issue 363 uk.roka.com AERO ROAD HELMETS Decent ventilation, low weight, comfort and how easy it is to adjust on the…

Once you’ve swum a few times in open water and have completed a few races, it’s time to think about the next step – speed. We sat down with GB’s best marathon open-water swimmer Jack Rex Burnell and super-fast GB triathlete Jess Learmonth to find out how they train for open water and find those marginal gains come race day: 220: Do you train all the time in open water, or more in the pool? Jack: We obviously live in a very cold country unlike here in Mallorca, so unfortunately, 100 per cent of our training is done in the pool! We tailor it to open-water style pacings and things that relate to the open-water race, but we don’t do any training outdoors until we come out to a race…

Pool session for Ironman athletes Totalling 6,200m Jack’s favourite pool session is designed for those planning to race Ironman. Get your body used to swimming long and 3.8km on race day will feel easy! WARM-UP This warm-up will get you loose and switched on for the main set to come, commit to the bits that require speed efforts, as this will ensure you have elevated your heart rate sufficiently. 500m as (200 Fc, 50 Bc) x 2, easy loosening pace 400m as Pull (Ideally with big paddles on), decent tempo 300m as (3x100 with 15m burst of speed at the start of each) 200m as Kick (Ideally with a kick board, build to fast finish 100m as Easy swim MAIN SET This set is designed to replicate the feeling you…

RUN LIKE VICKY HOLLAND So many of us are guilty of ‘just going out and running’, leading to fatigue and injury. Turn to p48 and let Vicky Holland guide you. THE LATEST KIT Go to p54 where we review the latest gear to hit the tri-shop shelves – from Asics’ £220 run shoes to three new tri-suits. TIM DON’S IM PACING TIPS Wondering how to pace your first Ironman so you don’t blow up? On p100 Ironman pro Tim shares his top tips to help you comfortably through it.…

The Kask Utopia has been worn to multiple Grand Tour victories by Chris Froome, Geraint Thomas and their Team Sky teammates, and it’s now on the market for UK riders. The Utopia was developed after months of research with the now-rebranded Team Sky, which involved wind-tunnel testing and computational fluid dynamics (CFD) analysis against 10 of its aero road rivals (Kask’s drag data showed a six watt saving at 50km/h). Breathability and comfort is reportedly heightened with the nine venting channels and Kask’s new Resistex Carbon padding that offers a 5mm layer of moisture-wicking and quick-drying material. Weight comes in at a lean 235g for an aero road helmet and there’s noise-reducing tech around the rider’s ears for a quieter ride. Five colourways, three size options and Kask’s winning leather…

“The hardest race of them all is Kona. I’ve done it three times” Nearly 30 years ago, I hit 50. My 40th birthday went by and I didn’t mind that so much, but 50 I didn’t like, so my husband and I joined a gym. We lost a bit of weight and started running, and my friend bought a copy of 220 Triathlon and we saw an event in the back of the magazine. The only thing I had to learn to do was front crawl. I did an aquathlon, enjoyed it, and no one laughed at me because I was an old bird at 50 – they were all really encouraging so I carried on. Whatever age you are, you don’t think 30 years on you’ll still be doing…

The Mediterranean diet has been linked to better and longer-lasting health – hardly surprising when it’s characterised by fruits and vegetables, nuts, olive oil and wholegrains. It’s also largely devoid of red and processed meats; dairy, trans and saturated fats; and refined sugars. So, a higher standard of living but not one necessarily associated with improved triathlon performance. Until now. Researchers at Saint Louis University, USA, discovered that eating a Mediterranean diet improved athletes’ performance after four days. On average, the 11 active men and women improved their 5km run time by 6% than when on a Western diet – low in fruit and veg, high in refined foods – despite similar heart rates and ratings of perceived exertion. The researchers noted potential causes: the anti-inflammatory and antioxidant effect of…

Bike shoes are key for maximising power transfer gains on the second discipline, and a tri pair will have a gamut of transition-boosting tricks to boot OUTSOLE A carbon sole may save weight and also enhance both the power transfer and pedalling efficiency, but it’ll add to the price of the shoe. More entry-level shoes such as the Hilo (seen here) offer a nylon composite outsole to keep the cost down. HEEL LOOP The red and white heel loop pictured here should offer an easier and swifter foot entry in T1. The heel loop needs to be big enough to get your fingers into at speed, but not too sizeable to catch in anything or ruin the aesthetic appeal of the bike shoe. BUMPERS Tri bike shoes will often include…

If we’re looking for clues as to why an unheralded part-time triathlete became the dominant male force in Ironman’s greatest arena, perhaps a puny schoolkid who couldn’t throw, jump or sprint is the place to start. Patrick Lange was no child protégé destined for greatness. Neither was he a short-course starlet gunning for Olympic success. In fact, by late 2015, on the cusp of turning 30, he was all but resigned to having no sponsors and no pro tri career at all. But then it changed. A new coach who wrote off his chances, and defeat to a 40-something ex-champ in a low-key event in Asia, were unlikely catalysts. Come October 2016, the German physiotherapist was running from 22nd off the bike in Hawaii to finish third with the fastest…

JARGON BUSTER BREAKAWAY ZIPPER A zip that splits apart fully rather than having to be undone, in order to allow for faster wetsuit removal. HYDRODYNAMICS The aquatic equivalent of aerodynamic and something you’ll want in a mid-level suit. YAMAMOTO The Japanese brand who supply much of the neoprene for the wetsuits, with their SCS (Super Composite Skin) coating also applied. PANELS Wetsuits are built with various panels to aid upper-body flexibility and buoyancy. THICKNESS The thickness of the suits here varies from 1mm on the arms to the max 5mm on the legs. SPEED CUFFS Some suits have cuffs on the legs and wrists for quicker removal. The wetsuit is one of triathlon’s big ticket items and one of the most crucial multisport buys you’ll ever make. While they’ve experienced…

LENSES Your lenses are arguably the most important part of the goggles, so think about what you need in relation to the type of swimming you will be doing. Different lens shapes allow for different types of visibility, while different colours suit different lighting conditions. Also consider finding a pair with an anti-fog coating. GASKET The gaskets are the soft pieces of rubber that sit around the lenses and make contact with your face. They should be comfortable and create a good seal to prevent annoying water ingress. A good tip if you can try before you buy is to try attaching them without the strap – if they stay suckered to your face, chances are the design suits your face shape! STRAP The goggle strap should offer good security,…

MISSED AN ISSUE? ISSUE 364 How to conquer open-water swimming; 25 ways to avoid injury; Wetsuit buyer’s guide; The best new tri-suits ISSUE 363 The ultimate guide to 80/20 training; Speed special, inc. Brownlee advice; 50 expert race-day tips; 14 vested tri-suits tested ISSUE 362 Lucy Charles-Barclay on how to race faster; Swim advice for complete beginners; 3 sub-£1k road bikes; 10 long-course tri-suits ISSUE 361 The best 2019 challenges to push your limits; How to build mental strength; 8-week base-build plan; Race run shoes tested ISSUE 360 8-week beginners’ training plan; How to conquer Ironman in 2019; 15 ways to build tri strength; £2k race bikes on test ISSUE 359 23 must-dotri’s for 2019; Brownlee interview exclusive; Wind-tunnel testing for less than £200!; 8-week indoor training plan Why not…

Note: Always check the water conditions, temp and safety requirements before open-water swim training. WARM-UP 30secs-1min rest after each rep 200m build swim, sighting every 6 strokes 200m drafted swim, change lead swimmer every 50m 2 x 50m as 25m head-up high cadence; 25m swim 2 x 50m as 6 strokes ‘crocodile eyes’; 12 strokes swim MAIN SET 45 secs rest after each rep 6-10 x 100m as 25m fast, deep-water start; 50m race pace; 25m easy. Sight every 6-8 strokes. If you can, do these swims in a group 6-10 x 150m sighting on buoys with turn at halfway. Practise turns in direction of race course T1 PRACTICE 6 x 50m swim, accelerating leg kick, exit water into T1 practice – goggles up, wetsuit undone, pulled down, etc. COOL-DOWN…

When you head out for a run without any real purpose, it’s easy to get caught up and find yourself running too fast or too slow. But sometimes it’s fun to go out there and just run – and that’s one of the benefits of this session. Whenever you perform an aerobic, anaerobic or speed run, you enjoy the respective aerobic, anaerobic or speed benefits. But if you perform a progressive run such as in this month’s session, you’ll be rewarded with a whole range of physiological gains. The idea behind this run is that as you progress through the set, you’ll work through the different zones. Once you’ve done some drills to warm up, begin easy and work through each zone, building slowly as you go until you reach…

REDUCE INFLAMMATION Oily fish is a great source of omega-3 fatty acids. These essential fatty acids have been linked to reduced inflammation in joints and muscles, reduced fatigue and improved heart health. Individuals who are physically active should aim for at least two servings of oily fish a week. This includes tinned versions of all oily fish, except tuna. BOOST BONE HEALTH Mackerel is also a good source of zinc, necessary for optimal functioning of many of the body’s processes, including testosterone production. Low levels of zinc have been associated with poor muscle mass gains and loss of appetite in athletes. Low testosterone, meanwhile, is associated with poor bone health. RECOVERY FUEL Try making this easy smoked mackerel dip, which can be served with a baked sweet potato and a…

SOPHIE HEATH Fruit vs veg Sophie is a registered nutritionist with a masters in sport & exercise nutrition, and a brand and account manager for Go Faster Food Ltd. JOHN WOOD Breaststroke in IM An award-winning triathlon coach of 10 years, John is also a former international swimmer. NICK BEER Muscle aches Nick’s a sports injury rehab specialist and development coach. A former elite triathlete, Nick now specialises in S&C work. SCOTT FINDLAY Early-morning run injuries Sports-science graduate Scott is also a tri coach with the Hartree JETS and has competed for Team GB at the European Champs.…

• Before you make any changes, ride over a set course of about two miles. Make sure it’s a course that’s as traffic-free as possible to reduce outside influences and ride it at a consistent, sustainable power that’s close to your race intensity. • Do it three times in conditions that are as similar as possible and record your average time. • Then, make just one change to your set-up – alter the bar height, say – and repeat the process: same course, same conditions, same consistent power output. Record your time. • A drop in your average time suggests improved aero efficiency.…

GLOVES & BOOTIES These are banned in races, but pulling on a pair of neoprene booties and/or gloves can really help you keep your extremities warm if you struggle with feeling the cold in training. WETSUIT LUBE Serving a dual purpose, forget the lube at your peril. This little stick can be applied anywhere you may chafe (neck, underarms) as well as on legs and arms to make wetsuit removal faster and easier. FLIP-FLOPS Trust us, at many races (and open-water swim venues) you won’t want to go barefoot as you may tread on sharp stones. For race day, wear an old pair in case they go AWOL. TOW FLOAT For training in open water, a tow float is a good safety buy. These tie around your waist and bob…

01 NO BLACK LINES I love the unpredictability of open water, the tactics of racing in it. You’re not just following a black line every day. That really hooked me. 02 SWIM SMARTER In open water, it’s not always the fastest swimmer who wins; sometimes it’s the smartest. It’s a bit like road cycling in that way. 03 GO FURTHER The endurance side has always appealed to me. I guess I’m bloody-minded, but I do love the grind of swimming races up to 10km!…

Pool session for triathlon swim speed This 2,100m set that Jess recommends is designed to work on ‘get out’ speed for race starts and then let you settle into a nice tempo rhythm. You can switch the dive start to a deep water start depending on your preference and training goals and the main set can be done twice through, if you want a longer swim session. WARM-UP 400m as (150 Fc, 50 Bc) 200m as (50m choice of drill, 50m swim) 100m as individual medley (eg 25m Fly/Bc/Brs/Fc) PREP SET 4x50m as (descending pace 1-4) 3x100m as (descending pace 1-3) 6x25 as (25max, 25 Bc) MAIN SET 2x50m max dive start (first 50 with 30sec rest, second 50 with 15 sec rest) 300m tempo 100m easy 1x50m max dive…

Q It’s a deep-water start. I’m nervous. Where should I position myself in the pack? A Don’t worry – many people in the race will be feeling exactly the same as you! Positioning yourself to one side is a good idea, but make sure you scout out the swim course before the start – particularly the position of the first buoy – so that you have a good idea of where you are headed. Even if starting to one side, you still want to make a good beeline to it, or you will swim a lot of extra distance. Once the gun goes off, the number one thing to think about is simply blowing out into the water as you swim. When you are anxious it’s very easy to hold…

UNDER £100 BROOKS HYPERION £90 For such a light shoe (197g), the Hyperion is surprisingly durable, seeing us through intense training sessions and races for a whole season and beyond. The upper is tough, the fit sock-like and the soft heel counter cups your foot well to reduce blisters. brooksrunning.com UNDER £125 NEW BALANCE 1500T2 £110 Boa lacing systems on race-day trainers can be hit and miss, but they truly work on the 1500T2 to produce a secure and comfortable fit. Other tri-friendly features include the heel loop, excellent midsole foam and decent cushioning. newbalance.co.uk UNDER £175 ON CLOUDFLASH £160 On’s flagship speed shoe (249g/5mm drop), with ‘elements’ replacing the traditional foam outsole support for extra energy return. The fine mesh upper hugs the foot well, but worth noting is…

01 FIND A COACH You’ll benefit from a running coach to teach you the right technique. The key to a fast and fun Ironman run is efficiency, and the best way to do it is to take objective advice. 02 CONFIDENCE TO STAY CALM Not going out too quickly at the start is still the magic ingredient for a good run. We all know it, but it’s hard to do, yet if you want to run your best marathon, stick to your pacing strategy. 03 NAIL THE BIKE NUTRITION I believe 75% of carbohydrates for the whole race should be taken on the bike. This is fundamentally important to be able to pace the run correctly because you cannot take on many carbs on the marathon when your stomach is…

To start your open-water race well you need to be prepared. This means recceing the course and looking at the type of water, likely conditions, layout and so on. Then you need to train your skills for the specific demands of the swim - fast mass start, sighting/navigation to fastest lines, turns, pacing, drafting and transition 1. You need to develop an effective warm-up routine that includes acclimatisation, build swim, key sighting/turn drills and short, fast start accelerations. Ideally, you want to be training in the open water in a group. This will help you build confidence to swim fast in close proximity, and enhance your drafting to take pace off others. You need to practise swims in which you start fast before settling into your race-pace effort. If you…

With the UK triathlon race season now in full swing, we really need to be focussing on maintaining our overall race fitness and varying the intensity of our bike training. Working through different training zones is a great way to maintain fitness and also aids adaptation to pacing across a broad band of zones over a relatively short duration. I really like to use this month’s type of workout with our age-group athletes. And, ideally, I’d do it on a really flat road so you can learn to control the power. If possible, do the entire session all down on the tri-bars, or if you’re just using a road bike then down on the drops. If you’re a beginner, build up to it over a few months – this is…

PRACTISE WITH NUTRITION One of the concerns for longer triathlon is tolerating nutrition. This is a good chance to practise while you’re working hard in the later stages of the run. DON’T STOP! To keep the run as progressive as possible, aim to run in a location where you know you won’t have to constantly stop/start at places such as junctions. INCREASE HEART RATE A good way to keep the run progressive is to allow your heart rate to steadily increase beats at a time. Wearing a heart-rate monitor or a sports watch with HR will help you keep track.…

some say that pacing is an art, but in Ironman it’s more a skill… and a bloody tough one at that! Yet these are skills you can learn from via your training and shorter races, or even race scenario-type brick sessions. So, if you’re practical about it, you can nail it! STARTING YOUR PACING STRATEGY If you’re doing an Ironman and you’re worried about the correct pacing, I’m guessing you don’t just want to finish the race, but also have a goal time and position in mind. That’s the key and the start of your pacing strategy. ANALYSE YOUR DATA With your coach, or if you’re self-coached with some of the data you’ll have gained from consistent training, you’ll be able to make a pretty good guesstimate for your swim,…

Which muscles does rowing use and how does that help your swimming? Rowing works nine major muscle groups, including the hamstrings, glutes, quads, core, lats, back, shoulders, triceps and biceps, so you’ll be improving upper-body and core strength as well as increasing the range of motion in the shoulders and back. But it’s actually more beneficial for your bike leg as it’s explosive leg power that comes into play during the drive phase of rowing. How often should I be fuelling? Generally when training or racing, you should look to be refuelling every 20-30mins after the first hour. You should be consuming 60-90g of carbohydrates per hour, this can be with energy bars or gels, and don’t forget to carry an electrolyte/ carb drink to avoid dehydration.…

1 The Porosea Triathlon hosts super-sprint, sprint, Olympic, aquathlon and children’s races on Poros Island, across the Saronic Gulf from Athens, from 8-9 June 2019. why-n.gr 2 The stunning island of Crete will welcome the Chania Triathlon on 9 June 2019, with sprint and Olympic options both on offer. chaniathlon.com 3 Ancient Epidavros in the Peloponnese will witness Epidavros Action take place from 14-15 September 2019. A host of race distances are on offer. why-n.gr 4 Over in the culturally Greek (but independent) Republic of Cyprus, the next instalment of the tough middle-distance Olympusman 03 is set for 16 November. activatecyprus. com…

‘A’-RACE The most important race of your season AEROBARS Also known as tri-bars: the special aerodynamic handlebars used in racing 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 AQUABIKE Race with just swim and bike elements, no run BASE TRAINING Low-intensity training that stimulates your aerobic system and helps develop endurance BILATERAL BREATHING Breathing every 3 strokes when swimming BIOMECHANICS The forces applied to your body during exercise BONKING Running out of energy mid-race or training session BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run CADENCE Pedal rate on bike, in revolutions per minute (rpm) CARB-LOADING Eating a carb-heavy meal prior to a race to boost…

JESS LEARMONTH The pro triathlete One of the strongest swimmers in triathlon, Jess turned pro in 2015 and won the 2017 ETU Champs. JACK REX BURNELL The Olympic OW swimmer GB’s top marathon swimmer, Jack has competed at the Olympics and FINA world champs. ROSS EDGLEY The sea dog adventurer The first man to swim round the entire coast of Great Britain, Ross is an expert sea swimmer. ADAM YOUNG The swim coach Adam is the head coach and UK director of innovative swim coaching company Swim Smooth.…

Open-water skills session 1 – swim solo WARM-UP – EXPERIMENT WITH STROKE RATE Stroke rate is how fast arms turn over, great for open water. For this warm-up, swim 6 x 100m as: 100m with your normal stroke rate. 100m shortening your stroke slightly and turning your arms over slightly faster (getting into the catch a little quicker). 100m shortening a little more and upping your cadence more. Reduce your kick to facilitate the faster rhythm. Repeat. SKILLS - BREATHING PATTERN Swim 2 x 200m continuously at steady pace, practising your sighting forwards approx every 10 strokes. Sight by lifting your eyes up just above the surface and then drop the head and immediately breathe to the side in one fluid motion. SKILLS - TURN & ACCELERATE Swim 8 x…

“The sea can either be your dance partner or your sparring partner, depending on the day’s conditions” Q How do you overcome nerves when entering the sea? A While most triathletes are incredibly fit, if they’re not used to cold water exposure they’ll panic and all of a sudden those perfect swim mechanics, that bilateral breathing, will go out of the window. When you get into the water, you’ll instantly get that gasp reflex, which is like [draws breath in sharply], and you can’t feel your hands and you’re going ‘is that normal?!’. The key is to educate yourself about what’s happening there. Q After 157 days in the sea, you’re the expert. What is happening? A The gasping isn’t hypothermia, it’s something we refer to as the ‘gasp reflex’,…