Indholdsfortegnelse for July 2019 i 220 Triathlon

VISIT 220TRIATHLON.COM 30 DAYS OF COMPETITIONS! To celebrate our 30th anniversary we will be hosting 30 days of competitions on the 220 website from Monday 8 July. Prizes include the very latest kit, Outlaw (pictured) race entry and more! DOWNLOAD THE DIGITAL EDITION ENJOY YOUR FAVOURITE MAGAZINE ON YOUR TABLET Get all the great advice and expert reviews from the print version of your favourite tri magazine on our digital edition. FOLLOW 220 @220Triathlon /220Triathlon @220triathlon…

UNDER £10 TOP HERD FITNESS BOX £8.95 Each protein snack box from Top Herd features two packets of steak bites, two pork bites and two Love Lean Salamis. Protein content of a 35g pack of pork bites is 13g, with 100% natural ingredients, low carbs and no nitrates to be found. topherd.co.uk UNDER £15 BAM ORGANIC £11.99 (for six) Bam Organic’s range of protein shakes are made with British organic milk and organic honey. Each deliver 25g of natural organic protein, and there are also nutrients such as calcium and vitamins B2 and B12 in the mix. The lack of any refined sugars and artificial flavourings is another draw. bamorganic.com UNDER £45 PERFORMANCE KITCHEN £44.99 Performance Kitchen’s recovery powder boasts a 2:1 mix of protein and carbs, real pieces of…

The rate of muscle protein synthesis, or MPS, influences how strong and forceful your muscles are. Exercise, especially resistance efforts like tri-specific gym sessions, followed by protein, stimulates MPS, resulting in a faster you. The problem is, at night, due to inactivity, amino acid availability and hormonal changes, MPS can nestle at rock bottom. But recent research, by professors Jorn Trommelen and Luc Van Loon of Maastricht University, discovered that MPS rates were 22% higher when sleeping subjects were fed protein via a nano gastric tube than when digesting a placebo. They then performed the same experiment with traditional pre-sleep protein feeding (i.e. eating!) and found the same: MPS rates were up. So all good? Not quite. To stimulate the increase, a minimum of 40g of protein was required. So……

LENSES Many brands will supply multiple, interchangeable lenses, so you can adapt the choices depending on variable lighting conditions. Photochromatic options, which change depending on UV levels, are a common feature. ARMS Like any piece of tri kit, fit is key when picking your eyewear. Aim to try before buying or find out the measurements of the frame, lenses and arms. The latter should fit neatly alongside your helmet and hold the unit secure on the run. BROW Many glasses designed for tri will have a minimal or missing brow so that your vision is unobscured when riding on the drops or in the aerobar position. Also look for protection from debris flicking up from the front wheel. NOSE BRIDGE Like lenses, the nose bridge can also be interchangeable for…

01 @sonia.kiwi Very happy to break the tape at the @ azorestriathlon 02 @ spyyyyke Came for a medal and going home with so much more! 03 @triallsports Really chuffed with a 5:37 in that heat #im703mallorca 04 @cenkarslan1 Isle of Wight Randonnee 2019 #ironmantraining 05 @ joshbeardsmore.tri When you volunteer for the 1st @ halesowentri swim session of the year and you end up capsizing 06 @mrslanzarote Still absolutely buzzing! Came 4th in the world! #Pontevedra2019 07 @jax. roberts.tri The @brittri Elite Team Board takes pride of place in the #paincave 08 @ twinbikerun Taking my bike training to the next level…

PANELS Wetsuits are built with various panels to aid upper-body flexibility and buoyancy. THICKNESS The thickness of the suits here varies from 1.5mm on the arms to the 5mm on the legs. SPEED CUFFS Some suits have cuffs on the legs and wrists for quicker removal. After two editions of testing the latest and greatest neoprene in our top- and mid-end wetsuit tests, this month it’s time for the budget contenders. And, for the most part, they’re a strong collection of suits, taking us back to when we first chose our debut triathlon wetsuits and all the excitement that brought. Because your first triathlon wetsuit purchase is one of the most crucial you’ll ever make, the start of a multisport journey that could last a lifetime. But that’s not to…

JARGON BUSTER COLDBLACK A patented technology that allows black fabrics to block out the sun’s rays and be breathable at the same time. HYDRODYNAMIC The aquatic equivalent of aerodynamic. Some suits will include fabric that beads water on the surface for swim gains. SHORT-COURSE TRI Includes both sprint- (750m swim/20km bike/5km run) and Olympic-distance (1.5km/40km/10km) tri. ZIPPER The zipper should be complemented by a housing to prevent neck chafing. CHAMOIS A tri-suit pad needs to keep you comfy on the bike, and not feel intrusive when running. LEG GRIPPERS A close fit with no irritation or ‘sausage leg’ is the goal. More women are now choosing sleeved tri-suits across all distances. Previously aimed mainly at long-course racing due to the added sun protection and aerodynamics, triathletes quickly realised that these…

DEEP-WATER START Line up relative to your swimming ability. Lie horizontally and kick hard while sculling, arms extended and looking forward. Start with short, fast strokes, then lengthen them out. BEACH / RAMP START Run into the water lifting your knees high. Once thigh-deep, shallow dive with good streamlining. Accelerate with short, fast strokes before lengthening out. If it’s shallow, use dolphin dives. EXIT INTO TRANSITION 1 Accelerate into the swim exit. Once you’re standing, lift your goggles and undo your wetsuit. Pull it down to your waist while you’re on the run, then stamp out of it at T1.…

“We want to train the anaerobic system to tolerate faster running sessions, enabling you to hold your speed for longer” DURATION 50MINS COACH SCOTT FINDLAY It seems that a lot of my previous run sessions have been saying: ‘Wait, don’t run too fast yet!’ But not this one. We’re into June now, and while some of you may have started racing already, there are still some big races to come. Now that our bodies are prepared, it’s time to do some faster running. And with this session, you’ll reap the benefits come race day, as it’s all about your anaerobic energy system, which is the thing that supplies your body with energy without using oxygen. The problem with this system is that it causes an imbalance in the muscles that…

“Try some light massage to work out where the cause of pain is” Q I’ve recently started training for my first sprint triathlon, but do you have any tips for recovering from running? I’m finding that I’m getting pains in my shins and my shins/calves are constantly feeling sore during the week. Matthew Malyali A One of the key questions to consider before we touch on recovery methods is why your shins and calves are sore. When we exercise we damage our muscles, which promotes inflammation. It’s this inflammation that allows the muscle to heal and grow stronger (as is the desired effect). So one simple reason why they’re hurting is because you’re working them and the pain is simply a sign of them recovering. If they’re hurting more than…

EDITORIAL Editor Helen Webster Deputy Editor Liz Barrett Features Editor Matt Baird Art Editor Nathaniel Brain Digital Editor Debbie Graham ADVERTISING & MARKETING Group Advertising Manager Tom Drew Advertisement Manager Sam Jones Business Development Manager Tomos Whitmarsh-Knight Brand Sales Executive Oli Pascoe Classified Sales Exec Elle Butcher Ad Services Manager Paul Thornton Ad Coordinator Charles Thurlow Ad Designer Julia Young Direct Marketing Exec Thomas Bull PRODUCTION Production Director Sarah Powell Production Manager Emma McGuinness Production Coordinator Ian Wardle Reprographics Tony Hunt & Chris Sutch IMMEDIATE MEDIA COMPANY Publisher Andrew Davies Press & Public Relations Ridhi Radia Managing Director Andy Marshall CEO Tom Bureau…

GARMIN PRODUCT LAUNCH Looking for a new multisport watch? We’ve got first look at Garmin’s latest Forerunner release on p18, plus find go-faster kit on p19. RACE-DAY FUELLING Go to p34 where we look at everything you need to know about race-day fuelling, from carb-loading to replacing lost electrolytes. 8-WEEK TRAINING PLAN Wondering how to best use your last couple of months before race day? On p94 you’ll find our guide to adding speed, ready for that big PB.…

1 Our wind- tunnel testing has shown the Bell Z20 Aero Mips (£209) is up there with the best aero road helmets at higher speeds. Safety features include MIPS protection system and EPS foam layering. 2 Our testers recently labelled the carbon Parcours Chrono (£959) as ' "fast, relatively light, stiff, and well-priced," with much of the praise also stemming from their assured handling performance in crosswinds. 3 By reducing the rider’s profile, a set of aerobars are a surefire way to go faster. The carbon Revolver Blackbird Mono Tribar Rest (£139-298) were used by Lucy Charles-Barclay when winning the 2019 IM South Africa and offer a host of position options, including the Mantis. 4 In terms of bang for your buck, a pair of elastic laces are a no…

The main event is the Aberfeldy Middle Distance race (1.9km swim, 90km bike, 21km run), which this year hosts the British and Scottish Champs. The course takes in the cool, clear waters of Loch Tay, challenging roads over the shoulder of Schiehallion, a circumnavigation of the wild Loch Rannoch, and the grounds of the spectacular Taymouth Castle. The one-loop swim looks beautiful but it’s cold, very cold, so try to find a body of water that best replicates a similar sort of temperature. The bike course takes you on some of the most stunning roads in Scotland. The climb up Schiehallion is testing, but the views make the effort worthwhile before the thrilling descent towards Loch Rannoch, which tests both skill and nerve as it winds towards the village of…

CANYON NEURON WMN CF 8.0 £2,449 Want to race off-road triathlon this season? Step forward Canyon’s exhaustive range of trail rides, including the female-specific Neuron CF 8.0 seen here. For tackling tough and technical trails, the bike features a dropper seatpost, carbon frame , SRAM shifting and full suspension, delivering you back to T2 fresher than a hardtail will come Xterra race day. There’s also a six-year guarantee. Turn to p42 for some off-road inspiration and 2019 race picks. canyon.com…

We are triathletes. We want results. We want them now. Yet sometimes there aren’t enough hours in the day to fit in the sessions. Sound familiar? If so, the answer is to make sure that your time is effective, you have an objective and can execute the sessions efficiently. Key to remember is that training can still be varied and fun and that not every single workout needs to hurt. The next 45 training sessions focus on improving speed and can be executed in 60mins (including a warm-up and cool-down), whether that’s pre- or post-endurance workout or in your lunch hour. The swims are all based on a 25m pool so you’ll need a kickboard, pull buoy and paddles. The bike sessions are all based indoors and are a mixture…

For those on a really strict budget , we’d recommend turning to page 58 and checking out the Speedo Proton, which is probably the best sub-£150 men’s wetsuit we’ve ever tested. At that price point here, the Dhb has much to recommend it but – and, yes, fit is a subjective thing – we can see the neck chafing happening to other triathletes in the swim. In the £250 battle, both the Aqua Sphere and Yonda have superior construction and an enjoyable, natural swimming experience. Yet, for us, both have flaws, from Aqua Sphere’s high and tight neckline to Yonda’s odd water ingress and choice of a reverse zipper (and the pre-swim trouble it brings), a questionable choice for something that Yonda target at ‘first timers to triathlon.’ The solid…

Lacing up your trainers and heading out the door is the simplest of the three triathlon disciplines, and should be one of your most straightforward multisport purchases, right? Think again, because choosing running shoes can be a minefield of decisions and choices, from zero drop contenders to maximal offerings, heavily-cushioned shoes to barefoot running alternatives. And that’s before factoring in budget, your traditional triathlon distances and, yes, the all-important aesthetics… Much of this convoluted decision process is necessary because running traditionally causes more injuries than swimming and biking. So gaining some understanding of the things that make contact with the tarmac, trails, treadmill or track will go some way towards making sure you prevent niggles with footwear that works for you. A good place to start is to learn how…

MISSED AN ISSUE? ISSUE365 Conquer Ironman with Patrick Lange; 23 ways to smash your first race; Vicky Holland’s ultimate run tips ISSUE362 Lucy Charles-Barclay on how to race faster; Swim advice for complete beginners; 3 sub-£1k road bikes; 10 long-course tri-suits ISSUE364 How to conquer open-water swimming; 25 ways to avoid injury; Wetsuit buyer’s guide; The best new tri-suits ISSUE361 The best 2019 challenges to push your limits; How to build mental strength; 8-week base-build plan; Race run shoes tested ISSUE363 The ultimate guide to 80/20 training; Speed special, inc. Brownlee advice; 50 expert race-day tips; 14 vested tri-suits tested ISSUE360 8-week beginners’ training plan; How to conquer Ironman in 2019; 15 ways to build tri strength; £2k race bikes on test Why not complete your 220 Triathlon collection by…

WARM-UP 30secs-1min rest after each set 2 x 75m as: 25m crocodile eyes; 25m sighting every stroke; 25m sighting every 6th stroke 200m aerobic swim 2 x 75m as: 25m fast drafting; 25m super-easy; 25m fast drafting 200m aerobic swim MAIN SET 1 30secs rest after each set 4-6 x 50m as: 25m fast shallow-water run; 25m easy 4-6 x 50m as: 15m dolphin start; 20m easy; 15m dolphin exit 4-6 x 50m as: 25m fast deep-water start; 25m easy MAIN SET 2 Slow walk-back recovery/ reset after each set 5 x 200m as: dive or fast deep-water start for 25m; 150m at target race pace or threshold; 25m increase leg kick and fast pool exit into T1 COOL-DOWN 200-400m easy ADAPT FOR BEGINNERS Reduce swim distances in main set…

Think high-intensity training isn’t for us triathletes? Well think again, and get ready to smash your race PB It’s a well-accepted fact that triathlon is an endurance sport, and by their very nature endurance sports rely on us, the athletes, being very efficient at using our aerobic energy systems. A potential danger with this is that we can become very comfortable training, or even racing, within comfort zones that don’t require anaerobic energy. The concept of using HIIT (high-intensity interval training) as part of a triathlon training schedule may seem confusing at first, but once we understand the benefits of working at such high intensities, we can start to build it into our preparations. This doesn’t mean you should swap all of your long, steady workouts for HIIT – instead,…

ENERGY BAR A solid food option for energy pre-, mid- & post-exercise  The big influx of brands to the sports nutrition market means that there are an array of flavours and nutritional combinations to suit most people’s palate. Often dubbed the more ‘natural version’, especially those that are a combination of food ingredients such as oats, dried fruit and nuts. ENERGY GEL Easy-to-transport and digest performance aid  One of the original sports nutrition products, known in the industry for being a ‘multiple transportable aid’. Many are a combination of glucose and fructose to allow for enhanced absorption into the body, with better tolerance, helping to maintain high intensity performance.…

What insurance do I need if I want to race abroad? Travel insurance is an essential purchase to cover you in the event of personal injury or if your kit is damaged or lost when racing abroad. Check your existing policy or look at sports-specific insurance plans before you go. Many international race organisers also demand you have membership of your national federation to race, and some levels of British Triathlon membership offer cover for training and racing abroad. An EHIC card is also recommended if you’re racing in the EU. What’s a chain gang bike session? In cycling and for triathlon training, a chain gang is a group of riders in a tight formation drafting behind the lead athlete. The riders will often be split into two parallel lines…

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…

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 multisport adventure? “Duathlon. It’s a different challenge to tri and you have to cope with jelly legs twice.” HELEN WEBSTER 220’s editor made the move from marathons to tri five years ago. Happiest when in the open water,…

Not content with dominating the sports watch market, Garmin have just released another batch of Forerunners for the 2019 race season. The range includes a Forerunner 45, 45S, 245, 245 Music, and the top-end Forerunner 945, seen here. A sequel to the 935, the 945 holds up to 1,000 songs and allows athletes to sync playlists from streaming services (including Spotify) or transfer music from a computer. It has a Garmin Pay contactless function and colour maps for the bike and run. Performance tools include a new training load focus, which files an athlete’s recent training history into different categories based on activity structure and intensity. A Pulse Ox function displays how well the body is absorbing oxygen. Battery life is two weeks in smartwatch mode, 36hrs in GPS and…

“For a whole triathlon, I can’t hear a thing. It’s pretty scary” I was born ‘normally’. However, when I was a year old, my parents noticed that I wasn’t acting in the same way as other children. They took me to see a doctor and that’s when they found out I was deaf. At my first school, PE was the only subject where my deafness was considered a problem. That gave me the motivation to succeed as an athlete. When I tried to enter a regional cross-country race, a teacher from another school said I couldn’t race because I had a cochlear implant. But I ran, and ended up beating his students. That was a proud moment for me. After that, I went to a boarding school for deaf children,…

1 Do big training days. This can be something simple like a 2-3km swim, 50-mile bike or 1hr run. Or it can be something more complex like a 2km swim at race pace, a ride at 90% race pace and then a certain number of miles run at race pace straight off the bike. 2 Get a group of buddies together and practise deep-water starts. Aberfeldy will have three waves all starting from deep water. 3 Aberfeldy is a hilly bike course so include some hill work in your bike sessions to prepare. 4 You’ll need mental toughness to complete this race. On your longer rides and runs find a positive mantra you can repeat to yourself when the going gets tough.…

Safety, visibility, fit, coverage, clarity, the ability to match your helmet colour/tri-suit design/bike frame patterns and survive being trodden on in the chaos of transition one. The job of the once-humble shades is a fraught one in multisport. Yet, thankfully, there’s an array of styles out there for (nearly) every head shape and racing demands. The Attack Max from Smith Optics, hailing from the aptly-named Sun Valley in Idaho, is a larger, raised-brow version of the brand’s Attack eyewear for an increased level of visibility and protection on the bike, especially for triathletes in the aero tuck. The Max feature two supplied lenses that can reportedly be easily-interchanged depending on the light conditions. There’s also a two-position nose piece for optimum fit and comfort. We’ll be testing the bike and…

VIVID MEMORIES After reading the extract from Mike Reilly’s book in the May issue (“You are an Ironman!”), I just had to put the proverbial pen to paper. The article brought a lump to my throat, as it conjured up vivid memories of my own Ironman journey. I sort of got into the sport by accident, and am in no way what one would consider an athlete – but after a 16:22hr Ironman, and specifically a 7:39hr run brought on by injury and a rookie mistake, those words were uttered. It was a moment my wife and I will remember forever. Olivier Goor 220 replies: That’s just the response we wanted that feature to elicit, Olivier. Thanks ever so much for writing in, and good luck in your next endeavour.…

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 SPEEDO PROTON £140 Have Speedo delivered the ultimate entry-level wetsuit? Kicking off our budget wetsuit testing (turn to p63 for more) with a bang this issue is the Speedo Fastskin Proton, which is, put simply, up there with the best budget wetsuits we’ve ever tested. Much of our surprise at this stems from Speedo’s chequered recent history in tri. The Aussie brand is one of the most influential in the sport’s history, with their Aquablade tri-suit in 1996 heralding the onset of one-piece tri-suit design ahead…

In our women’s test there’s a real mixed bag in terms of technology available, and that’s reflected in the price points. Bottom of the pile is Decathlon’s Nabaiji OWS500 that, although very light and flexible, has limited appeal for triathletes due to the short UK season that it’s suitable for swimming in. Both the Huub Axiom and the Blueseventy Sprint have some neat features and are worth consideration, although we found the Huub a little restrictive to swim in. The Blueseventy feels overpriced in comparison to the 2XU Propel P:1 and Zone 3 Vision, and it’s those two suits that top our women’s test. Both Zone3 and 2XU would see you through a good few seasons of tri and both offer a focus on buoyancy and flexibility, which is what’s…

Whether you’re after a cutting-edge racing ›lat or a more traditional cushioned trainer, here’s our pick of the best race-day run shoes on the market ON CLOUDFLASH £160 On’s Cloudflash is their flagship speed shoe (249g with a 5mm drop) and sees On’s signature ‘elements’ replace the traditional solid foam outsole support for extra energy return when you toe-off. The super fine mesh upper is soft against the skin and structurally it’s fantastic, hugging your foot securely. The minimal support and high price may deter some, however. on-running.com NEW BALANCE 1500T2 £110 BOA systems stuck on running shoes have a chequered history, but it really works on the 1500T2 (259g). Strap overlays and laces across the midfoot are fed into a single dial, placed away from any pressure points to…

Developing the specific skills/fitness that enable you to start races quickly will really build your confidence, making you a stronger competitor going forward. In this session, you’ll practise both your technique and your speed. Your speed training should focus on overcoming inertia – getting your body moving and your limb speed up to race pace. Your first 8-12 strokes will need to be short and fast, then you can start to lengthen them out. You’ll learn the technique required for each type of start. For deep-water starts, the key is starting in a horizontal position, with forward momentum coming from a strong leg kick and looking forward. For a shallow-beach entry/ exit, learning to ‘porpoise’ with a fly kick will enable you to travel forward faster. Dive out and down,…

“Keeping a variety of paces and positions on the bike will really make a difference to your competitiveness” DURATION 65MINS COACH MATT BOTTRILL The triathlon season is now getting into full flow, but you don’t want to be dropping your interval sessions with your key races on the horizon. Keeping a variety of paces and positions on the bike will really make a difference to your competitiveness over the next few months, and it’ll also give your fitness a massive boost. This workout starts with an activation set (Set 1), and then goes into the main set with a variety of paces. If possible, take your bike onto the road. For Set 1, I’d really like you to complete the 30secs max efforts out of the saddle; then slow it…

PUSH YOURSELF Be prepared to work outside of your comfort zone. As the name suggests, HITT provides an intense workout. It’ll be worth it in the end! GET READY TO RUMBLE Make sure you warm up properly before embarking on a HIIT session, as you’re going to be pushing your body to the max. ENJOY THE DOWNTIME Soak up the recovery in between HITT sessions. Your body will have earned the downtime – and it’ll certainly need it. FEED YOUR BODY Refuel properly. These sessions will hit the muscles hard, so it’s important that you stock up on protein, ready to go again.…

PLANT-BASED PROTEIN Brown, green, yellow, red or black – all lentils are low in calories, rich in iron and folate and an excellent source of protein. They pack health-promoting polyphenols and research has indicated that they help reduce several heart disease risk factors. They’re also a great way to make your nutritional intake more plant-based. NUTRITIONAL VALUE While red lentils are pretty bland in flavour, they can be made more flavoursome with the addition of herbs, spices or adding them to other dishes. E.g. Replace half the mince you would use for a Bolognese sauce with red lentils. This will improve the nutritional composition of your meal by reducing the overall intake of saturated fat, increasing the soluble fibre content, and yet still maintaining the iron composition of the meal.…

AEROBAR TIME-SAVINGS Q How much time will aerobars save me? I know it depends on my position and so on, but what’s the maximum benefit I could expect? Dave Williams A If you’re talking about clip-on bars on a standard road bike and, as you say, your position using them has been optimised and you’re not shipping excessive power, the usually quoted figure for time saved over a 40km TT is around two minutes. However, if you do a bit of digging into this number, you’ll find that this is comparing a tucked position with aerobars to an ‘upright’ position with no aerobars. It’s very unlikely that you’d be riding in an upright position and it’s actually possible to get very aero on the drops or, even more so, in…

1 The Hardman Triathlon hosts the 113km Ocean Lava Ireland on 13 July in Waterville, County Kerry. 2 Ocean Lava arrives in Poland on 18 August at Borowno, near Czestochowa, with both half- and full-iron distances. 3 Held in Vrsar, Istria, on the north-eastern Adriatic coast, Ocean Lava Croatia offers both Olympic and middle distances on 26 October. 4 Ocean Lava Italia provides a sprint-distance option in Cavallino-Treporti, Venice, on 22 September. 5 The Ocean Lava final is set for Lanzarote on 26 October with both Olympic and half distances available.…

‘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 AQUABIKE Race with just swim and bike elements, no run 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 energy CATCH The part of the swim stroke where you pull on the water CORE STRENGTH Development of the stomach and lower back area in…